Nutrition Human Fuel The Nutritional Components of Food

Nutrition – Human Fuel The Nutritional Components of Food ØCarbohydrates ØProtein ØFat ØVitamins ØMinerals ØWater ØDietary Fiber What about Energy? ? ?

Energy • The breakdown of simple substances in human cells provides ENERGY • Foods containing carbohydrates, protein and fat provide energy to the human body • Vitamins, minerals, fiber and water do not provide energy to the human body

Carbohydrates • Substances composed of carbon (C), hydrogen (H) and oxygen (O) • The first source of energy used by the body for most activities • Two types: sugar (“simple carbs”)& starch (“complex carbs”) • Found mainly in plant products (fruit, vegetables, grain products)

Carbohydrates • 1 gram of carbs produces 4 calories of energy in the body

Protein • Substances composed of carbon (C), hydrogen (H), oxygen (O) and nitrogen (N) • Mainly used for the construction and repair of human tissue • Found mainly in animal products (meat, dairy products, fish, eggs…), as well as nuts and beans • 1 gram of protein produces 4 calories of energy

Fat • Substances composed of carbon (C), hydrogen (H) and oxygen (O) • Used for a variety of functions, including providing energy and the protection of internal organs • Found in almost all natural foods • 1 gram of fat produces 9 calories of energy

Other Nutrients • Vitamins (ex. Vitamin A, C, D…) • different vitamins are used for many different functions • Minerals (ex. calcium, iron, phosphorus…) • different minerals are used for many different functions • Water (H 2 O) • A vital component of all human tissue • Dietary Fiber • Necessary for the proper movement of food

Canada’s Food Guide • The Four Food Groups: • Fruits and Vegetables • Grain Products • Milk and Alternatives • Meat and Alternatives

Food Group Female Male Tip Fruits and 7 portions 8 portions At least 1 dark Vegetables per day green and 1 brightcoloured vegetable per day Grain 6 portions 7 portions Emphasize whole Products per day grain Milk and 3 -4 Choose lower fat Alternatives portions per day Meat and 2 portions 3 portions Try to eat two Alternatives per day servings of fish per week