Food & NutritionShia Mentors

Who Needs Nutrition?

Rocks?? Plants?? Humans??

Nourishment

Food Groups

Carbohydrates

• Source of Energy

• Types

– Simple

– Complex

• Conversion into energy

1 gm Carbohydrate = 4 Kcal

Proteins

• Building blocks

• Fuel source

• Breaks down intoAmino Acid (AA)

• Needed for Growth

• Conversion into energy

1 gm Protein = 4 Kcal

Fats

• Required for bodyfunction

• Stores energy

• Maintain body temp

• Brain development

• Keep cells healthy

• Energy Conversion

1 gm Fat = 9 Kcal

Good Fat – Bad Fat

• Good Fat

– Eggs

– Olive oil

– Nuts

– Fish

– Peanut butter

• Bad Fat

– Beef

– Lamb

– Whole Milk

– Butter / Cheese

– Coconut oil

Fibers

• Keep digestive system healthy

• Makes you full

• Less chances of digestive cancer

• Eg: Apple, Pear, Sprouts, Carrots, Spinach, Legumes, Beans, Grains, etc.

Water

• Body can’t function without water• Helps in detoxification• Lubrication• Every cell need water• Helps in transport & absorption of nutrients• Daily requirement of water is 2 – 2.5 Liters (8

Glasses)

Food Pyramid

Tip for being Healthy

Portion Control Physical Activity