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• nutrition refers to food intake, which is the key to any level of physical conditioning; nutrients that get into the body through the regular three meals and snacks
• nutrients are the substances in food that provides structural of functional components or energy to the body
• essential nutrients are the substances that must be obtained from the diet because the body cannot maki it in a sufficient quantity to meet its needs
• carbohydrates are rich in bold foods; energy giving foods
• rice, whole grain, flour, potatoes, cereals and seeds main component is starch--turned into a sugar needed to produced energy
• protein rich food are body building blocks of the body and repair body tissues; provides energy reserves when carbohydrates and reserves are used up
• sources of proteins are meat, fish, poultry, beans, milk and eggs
• fat-rich foods are needed for body lubrication and insulation
• fats protect the internal organs and provide essential fatty acids, but are inefficient in the production of energy
• high-fat diet may contribute disease to some vital organs of the body. vegetable fats are better than animal fats
• vitamins and minerals are body regulators of metabolic processed--green leafy and yellow vegetables and fruits
• vitamis c and d are not stored in the tissue so that a daily intake of these vitamins and minerals should be practiced
• balance diet is made up of all basic food groups so that the three meals can provide sufficient nutrients needed by the growing and active body
• quantity of food is considered in maintaining the weight of a student
• six essential nutrients are protein, carbohydrates, lipids, vitamins, minerals and water
• nutrients are compounds in foods essential to life and health, providing us with energy, building blocks for repair and growth and substances necessary to regulate chemical processes
• protein: meat, dairy, legumes, nuts, seafoods and eggs
• carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit and sugar
• lipids/fats: oil, butter, margarine, nuts, seeds, avocados and olives, meat and seafood
• water soluble vitamins are b and c
• fat soluble vitamins are A, D, E, K
• vitamin a and folic acid(part of B): fruits and vegetables
• vitamin b and fiber: grains and cereals
• A,D,E: full-fat dairy and egg yolks are
• milk and vegetable or soya bean oil are good sources of vitamin K--gut bacteria
• milk and dairy are good sources of calcium and magnesium
• red meat is a good source of iron and zinc
• seafood and vegetables are good sources of iodine
• water is as a beverage and component of many foods especially fruits and vegetables
• water is the forgotten nutrient--a substance essential to the life; comprising 60 % of an individual's body
• water lubricants joints, absorb shock, regulate body temperature, maintains blood volume, and transports fluids throughout the body
• kenneth cooper suggested the approximate height and weight for the body
• male: 5'10 - 70 inches and 152 lbs
• female: 5'4 of 64 inches and 116 pounds
• balance meals means eating adequate foods containing carbohydrates, proteins, fats, vitamins and minerals
• follow a consistent eating pattern: eat three meals a day
• eat low-calorie snacks and avoid junk foods: most junkfoods contain much sugar or salt or preservatives
• maintain your ideal weight: if overweight, increase calories by exercising
• cut down on high fats foods and eat more lean meats: limit the intake of fried foods, butter, margarine, nuts and creams
• drink 6-8 glasses of fluids a day: water and other fluids are necessary--aid digestion, regulate body temperature and help carry nutrients throughout the body