NUTRITION

The key to a healthy lifestyle

Nutrition: What is it and why is it important?

• Nutrition is the study of nutrients in food, how the body uses nutrients, and the
relationship between diet, health, and disease.
• Nutrition also focuses on how diseases, conditions, and problems can be prevented or
reduced with a healthy diet.
• Similarly, nutrition involves identifying how certain diseases and conditions may be
caused by dietary factors, such as poor diet (malnutrition), food allergies, and food
intolerances.
• Fast facts on nutrition
• The human body requires seven major types of nutrients.
• Not all nutrients provide energy but are still important, such as water and fiber.
• Micronutrients are important but required in smaller amounts.
• Vitamins are essential organic compounds that the human body cannot synthesize.
 1. How many minutes do you exercise every day?
Students' Period of Exercise Students' Period of Exercise
8
25 15
20
57 5-10 mins.
15 20% 10-15 mins.
10 15-20 mins.
30 mins. Above
5

0
5-10 mins. 10-15 mins. 15-20 mins. 30 mins.
5-10 mins. 10-15 mins. 15-20 mins. 30 mins.

*Most of the Grade 12 students exercise only 5-10 minutes which is good enough to have a healthy
body but they should add more time in exercising considering the fact that they eat a lot so they need
to burn more calories to stay fit and healthy.
 2. How many hours do you sleep every day?
Students' Hour of Sleep Students Hour of Sleep
20

15

10
9 hours above
5 7-8 hours

0 5-6 hours
9 hours above 7-8 hours 5-6 hours 4 hours below 4 hours below

Hours of Sleep

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 3. How many glasses of water do you drink every day?

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 4. How many times do you eat every day?

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performance in school will likewise be affected.
 5. How often do you see your doctor?

*Most of the Grade 12 students seldom see their doctors. They should see their doctors if not
twice a year, it should be once a year to monitor their health.
The human body requires seven major types of
nutrients
• A nutrient is a source of nourishment, a component of food, for instance,
protein, carbohydrate, fat, vitamin, mineral, fiber, and water.
• Micronutrients are nutrients we need in relatively small quantities.
• Macronutrients can be further split into energy macronutrients (that provide energy),
and macronutrients that do not provide energy.
Water
• Nobody is completely sure how much water the human body needs - claims vary from
1-7 liters per day to avoid dehydration.
• Claims that 'the more water you drink, the healthier you are.
 Cereals, bread, pasta, rice
Carbohydrate To provide energy
and potatoes
Fish, meat, eggs, beans,
Protein For growth and repair
pulses and dairy products
To provide energy. Also to
store energy in the body
Fat Butter, oil and nuts
and insulate it against the
cold.
Needed in small amounts Salt, milk (for calcium) and
Minerals
to maintain health liver (for iron)

Needed in small amounts Dairy foods, fruit,

Vitamins
to maintain health vegetables
To provide roughage to
Fibre help to keep the food Vegetables, bran
moving through the gut
Needed for cells and body
Water Fruit juice, milk, water
fluids
 MINERALS
THAT A
HUMAN
BODY NEEDS
Your body needs calcium to build
strong bones and teeth.
Good sources of calcium include
dairy products like milk and yogurt
and vegetables like kale, broccoli
and cabbage.
Potassium controls the electrical activity of your
heart, making it vital to maintaining a normal heart
rhythm. Your body also needs it to build proteins,
break down and use carbohydrates, maintain the pH
balance of the blood and support normal growth.
Many foods contain potassium, including beef, fish,
chicken, cantaloupe, potatoes, tomatoes and lima
beans.
Although too much sodium can increase your risk
for developing high blood pressure, your body
needs sodium to stimulate nerve and muscle
function, maintain the correct balance of fluid in the
cells and support the absorption of other nutrients
including chloride, amino acids and glucose. Your
body only requires 180 to 500 milligrams of sodium
per day,
Your body needs magnesium to support
more than 300 biochemical reactions.
Magnesium supports muscle and nerve
function, keeps your heart beating
regularly, builds strong bones and boosts
immunity.
Phosphorus plays an important
role in building strong bones and
teeth, producing proteins the body
needs and repairing cells.
Chloride, usually consumed as a salt
compound such as sodium chloride --
better known as table salt -- balances the
fluids in your body and plays an essential
role in the production of digestive juices in
the stomach.
Trace minerals, those minerals your body
only needs in small amounts, also support
important bodily functions. Your body uses
iron to produce hemoglobin and
myoglobin, proteins that carry oxygen in
your body.
Vitamins
11 Essential Vitamins
That Your
Body Needs
 We all know vitamins and minerals are essential nutrients the
body needs - but what does each vitamin do? And which foods
are vitamin powerhouses? Here's the low-down on which letter
does what, from A (that is, Vitamin A) to Z (or - zinc).
For those among us who aren't nutritionists, dieticians or
experts in natural health, the letters and numbers which explain
the world of healthy food can seem pretty daunting. One thing's
for sure – experts recommend fueling your body with healthy
food before you turn to supplements. The best bet is to make
sure you eat a balanced diet with as many wholefoods as
possible –if you need a boost, here's the low-down on what letter
does what, from A (that is, vitamin A) to Z (or - zinc)
Health benefit: Healthy eyes Vitamin A examples:
and general growth and
development, including healthy
teeth and skin.

NATURAL SOURCE: Carrots

and other orange foods including
sweet potato and cantaloupe
melons – all of which get their
hue from the carotene pigment.
• Health benefit: Energy production, • VITAMIN B EXAMPLES:
immune function and iron absorption.
can prevent beriberi, heart
diseases, and indigestion while
boosting the body’s metabolism,
blood circulation, and brain
development.
• NATURAL SOURCE: This crucial group
of nutrients can be found in whole
unprocessed foods, specifically whole
grains, potatoes, bananas, lentils, chili
peppers, beans, yeast and molasses.
• GOOD FOR: Strengthening blood • VITAMIN C EXAMPLE:
vessels and Vitamin C is one of the
most powerful and essential
antioxidants in our body.
• NATURAL SOURCE: Everyone knows
this one – oranges! But they're not the
only source – other fruits and veggies
packed with Vitamin C include
guava, red and green peppers, kiwi,
grapefruits, strawberries, Brussels
sprouts and cantaloupe.
• GOOD FOR: Strong healthy • VITAMIN D EXAMPLE:
bones.
It is very beneficial for bone
repair, boosting immunity, and
lowering blood pressure.
• NATURAL SOURCE: Apart
from Spending a few minutes
out in the sun, which stimulates
Vitamin D production, you can
get this nutritional must from
eggs, fish and mushrooms.
• GOOD FOR: Blood circulation, and • VITAMIN E EXAMPLE:
protection from free radicals.
It also gives relief from symptoms
of menopause, painful menstrual
cycles, and eye disorders.

• NATURAL SOURCE: Our favorite

Vitamin E-rich food is the mighty
almond. You can also fill up on
other nuts, sunflower seeds and
tomatoes to reap the benefits.
• GOOD FOR: Blood coagulation
– that is, the process by which
your blood clots.
Vitamin K is a very important
vitamin that prevents internal
bleeding.
NATURAL SOURCE: Leafy greens
are the best natural sources of
Vitamin K – so make sure you're
eating lots of kale, spinach,
Brussels sprouts and broccoli.
• GOOD FOR: Cell renewal and
preventing birth defects in
pregnancy.
• NATURAL SOURCE: There are
plenty of scrumptious natural
sources of folic acid, including
dark leafy greens, asparagus,
broccoli, citrus fruits, beans,
peas, lentils, seeds, nuts,
cauliflower, beets and corn.
• GOOD FOR: Building muscles
naturally and maintaining
healthy blood.
NATURAL SOURCE: You might be
surprised to know that clams
take the top spot for iron content,
followed by oysters and organ
meats like liver. For the
vegetarians among us,
soybeans, cereal, pumpkin
seeds, beans, lentils and spinach
are great sources of iron.
•GOOD FOR: Healthy teeth
and bones.
NATURAL SOURCE: This
mineral is another one that
most of us already know -
the best sources are dairy
products like yogurt,
cheese and milk, along
with tofu and black
molasses.
•
•GOOD FOR: Immunity,
growth and fertility.
NATURAL SOURCE: Sea
foods like oysters are
also zinc-rich, along with
spinach, cashews, beans
and – wait for it – dark
chocolate.
•GOOD FOR: Glucose
function – making sure
every cell in your body
gets energy as and when
needed.
NATURAL SOURCE: As long
as your diet contains
servings of whole grains,
fresh vegetables and
herbs, you should be
getting enough chromium.
•
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•
Defining Health
Promotion and
Disease
Prevention.
•Health promotion and disease
prevention programs focus on keeping
people healthy. Health promotion
engages and empowers individuals
and communities to engage in healthy
behaviors, and make changes that
reduce the risk of developing
chronic diseases.
Preventing the Spread of
Infectious Diseases
Decrease your risk of
infecting yourself or
others:
-Wash your hands often. This is
especially important before and after
preparing food, before eating and
after using the toilet.
-Stay at home if you have signs and
symptoms of an infection. Don't go
to work or class if you're vomiting,
have diarrhea or are running a fever.
-Be smart about food preparation. Keep
counters and other kitchen surfaces clean
when preparing meals. In addition, promptly
refrigerate leftovers. Don't let cooked foods
remain at room temperature for an extended
period of time.
-Don't share personal items. Use your own
toothbrush, comb or razor blade. Avoid
sharing drinking glasses or dining utensils.
•With a little common
sense and the proper
precautions, you can
avoid infectious diseases
and avoid spreading them.
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