Nutrition

The Impact of a Good Nutrition
A well-balanced diet delights the senses and is satisfying to the appetite. Nutritious food also
offers a wealth of health benefits throughout all ages and stages of your life..
Five Effects of Healthy Nutrition
A. Weight Management
Good nutrition and weight management go hand in hand. A balanced diet helps keep
your energy levels high, making it more likely that you will satisfy the other key
ingredient of weight management: getting sufficient exercise.
B. Growth and Development
Optimal childhood growth and development rely upon proper nutrition. Some nutrient
deficiencies in young children are relatively common. Up to 33 percent of children under
4 years old suffer from iron deficiency anemia. Sufficient iron helps ensure ideal
learning, attention and memory, proper development of motor skills, appropriate
emotional expression and resilience to stress.
C. Anti-Aging
Good nutrition may increase your lifespan and keep you healthier as you age. Lifestyle
factors such as diet and exercise account for about half of the contributing factors to
longevity, while your genetics contribute 19 percent. Access to healthcare and exposure
to environmental pollutants account for the remaining 30 percent.
D. Immune-Boosting
Your immune system relies on both macronutrients: proteins, carbohydrates and fats,
and micronutrients: vitamins and minerals, supplied by your daily diet to remain
healthy. Adequate nutrition makes you more resilient to infection.
E. Mood
Good nutrition translates to better moods. If your diet is high in sugary and starchy
foods you might experience blood sugar swings that cause irritable or sad moods. The
same foods eaten late at night can keep you awake, depriving your body of needed rest
and resulting in brain fog, forgetfulness and low energy. By contrast, complex
carbohydrates, such as those in beans, legumes and whole grains are digested and
released more slowly, ensuring more even blood sugar levels.
Nutrition vocabulary
1) Calories: In a nutritional sense, all types of food — whether they are fats, proteins,
carbohydrates or sugars — are important sources of calories, which people need to live
and function.
2) Fast food: Is food quickly prepared and served, often at chain restaurants and typically
associated with less expensive and less nutritious
3) Obesity: Is define as abnormal or excessive fat accumulation that presents a risk to
health.
4) Overweight: refer to body weight that is greater than what is considered normal or
healthy for a certain height.
5) Nutrition: the process of providing or obtaining the food necessary for health and
growth.
6) Sodium: is a mineral found in most of the foods we eat.
7) Protein: Large molecules composed of one or more chains of amino acids in a specific
order determined by the base sequence of nucleotides in the DNA coding for the
protein
8) Cholesterol: is a waxy, fat-like substance that's found in all the cells in your body.
9) Trans fat: A type of fat that has certain chemical properties and is usually found in
processed foods such as baked goods, snack foods, fried foods, shortening, margarine,
and certain vegetable oils.
10) Junk food: food that has few of the nutrients your body needs, and a lot of fat, sugar
and salt, which your body can easily get too much of.
11) Saturated fat: is a type of fat in which the fatty acid chains have all or predominantly
single bonds
12) Malutrition: lack of proper nutrition, caused by not having enough to eat, not eating
enough of the right things, or being unable to use the food that one does eat.
13) Carb ohydrate: are one of the three main classes of foods and a source of energy. Their
are mainly sugars and starches that the body breaks down into glucose
14) Vitamin: are substances that our bodies need to develop and function normally.
15) Healthy food: a variety of foods that give you the nutrients you need to maintain your
health, feel good, and have energy.
Questions about nutrition
1. Name 6 factors that can affect your diet

a. Biological determinants such as hunger, appetite, and taste
b. Economic determinants such as cost and income
c. Physical determinants such as access, education, skills and time
d. Social determinants such as social class, culture, and social context
e. Psychological determinants such as mood, stress and guilt
f. Attitudes, beliefs and knowledge about food, and optimistic bias
2. Where do you look to find out what nutrients are in the foods you eat?
Nutrient Facts labels are required by the government to include a wealth of information
to help you make informed food decisions. For starters, they have to identify how many
servings are in the package, can, or bottle. Additionally, they must include information
about calories (the total calories and calories from fat), total fat, trans fat, saturated fat,
cholesterol, sodium, total carbohydrate, dietary fat, sugars, and protein per serving.
They also must provide details about two vitamins (A and C) and two minerals (calcium
and iron), though food companies can voluntarily list other vitamins and minerals in the
food.
3. Why is fiber so important and what does it do?

Fiber plays a major role in digestive health. Helps regulate the body's use of sugars, helping to keep
hunger and blood sugar in check. Fiber is the fuel the colon cells use to keep them healthy, also helps
to keep the digestive tract flowing, by keeping your bowel movements soft and regular.
4. What can too much cholesterol do to your body?

High LDL cholesterol over time can damage your arteries, contribute to heart disease,
and increase your risk for a stroke.
5. What can too much sodium do to your body? Where do you look to find sodium
Excess sodium increases blood pressure because it holds excess fluid in the body, and
that creates an added burden on the heart. It can also cause calcium losses, some of
which may be pulled from bone.
- Most of the sodium we eat comes from processed foods and foods prepared in
restaurants.
6. Name three results of obesity.
A. Behavior
B. Community Environment
C. Genetics
7. Name three diseases related to obesity
a) All-causes of death (mortality)
b) High blood pressure (hypertension)
c) Type 2 diabetes.
8. What two principles can a person follow to control his or her weight?
 Nutrient Timing
 Motivation
9. What happens when you eat more calories than you burn?
Weight loss requires a calorie deficit
Once your body's energy needs are met, extra calories are stored for future use — some
in your muscles as glycogen, but most as fat. Thus, eating more calories than you burn
will cause you to gain weight, whereas eating fewer than you need will cause weight
loss
10. What is the fastest way to burn up calories?
Jump rope | 1,074 calories/hour. At the top of the list, though, are two very simple
activities: jumping rope and running fast (8 mph to be precise). Do either of those things
for an hour, and a 200-pound person will burn 1,074 calories.

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The Impact of a Good Nutrition

Five Effects of Healthy Nutrition

1. Name 6 factors that can affect your diet

3. Why is fiber so important and what does it do?

4. What can too much cholesterol do to your body?

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