Nutrition: What is it?

Many people know the exact definition of the world “nutrition,” but few knows the real input behind it. In short terms, nutrition is essentially eating a balanced diet consisting of macronutrients and micronutrients.

How is Nutrition related to every stage of life?

Prenatal period: a critical period of development for fetus

Infancy and toddlerhood: defined by a period of rapid growth, the first 1000 days of a child’s life shapes their development

Adolescence: special bone development, onset of puberty lends to nutrition demands

Adulthood: energy demands increase, loss of bone mass, increased fat mass, increased risk of chronic disease

What are Macronutrients?

Macronutrients are the nutrients we need in larger quantities that provide us with energy

Carbohydrates: sugar molecules

Protein: made up out of amino acids

Fats — provide the body with
Most essential compounds in our body for metabolism

■ Needed in large amounts
Energy demands for macronutrients fluctuate throughout life cycle

What are micronutrients?

A substance that is required in minimal amounts throughout our life

Vitamins: Vitamins A,B (several),C,D,E,K

Iron

Calcium

Folate → vital for pregnancy

■ What has folate?

● Many grains fortified with folate

● Dark green vegetables ● Legumes

○ The body’s metabolism required vitamins and minerals — essential to reducing disease

What are ways to have good nutrition?

Using MyPlate as a guideline

Food Swaps

• Fresh fruits and green leafy vegetables instead of fruit juice drinks and canned vegetables
• Skimmed milk and low fat yogurt instead of whole milk and ice cream
• Sprouts and oats instead of fried foods and processed grains

Ultra Processed foods and food accessibility

Ultra processed foods can be defined as generally containing five or more ingredients full of hydrogenated oils, saturated fats, sweeteners, artificial colors and flavors

Food accessibility: lower resourced regions (neighborhood and environmental factors) may have less food accessibility, contain more ultra processed foods on shelves and lack fresh ingredients

Conclusion

In order to fill your daily nutrients, you should have a fair plate with a diverse category of food.

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