Nutrition- Nutrition is the process of which organisms obtain and use nutrients required for
maintaining health and growth
Protein- Proteins are essential for growth and repair in our bodies. They are found in foods like
meat, beans, and dairy
Lean Meats
Meat with low fat, beef, lamb, veal, pork
Poultry
Chicken, turkey, duck
Fish and seafood
Fish, prawns
Processes meats or red meat high in fat raise cholesterol and are considered less healthy
An active adult should have at least 80 grams of protein a day this can be achieved through
things like nuts, lentils, beans, grains, seeds and tofu all have high protein
Carbohydrates, Proteins, Fats, Minerals, Vitamins, Water
Macronutrients- Carbohydrates, Proteins, Fats
Carbohydrates are the bodies main source of energy found in breads rice
Carbs are not created equal
SImple Carbohydrates that are not easily absorbed by the body leading to a rapid increase
Complex Carbohydrates That are digested more slowly, providing sustained energy, and
Blood sugar spikes lead to drowsiness, brain fog, cravings,
Fiber- A type of Carbohydrate found naturally in plant-based foods that is not completely
digested by humans yet help with digestion found in Dried fruits, fruits, flaxseed, lentils+beans
Protein- Proteins are essential for growth and repair in our bodies. They are found in foods like
meat, beans, and dairy
Fats- Fats are a concentrated source of energy they are essential for brain development, blood
clotting, and controlling inflammation.
Micronutrients
Vitamins+Minerals
Vitamins- Vitamins are essential for various body functions, such as immune function and
energy production. Different vitamins are found in different types of foods.
Minerals- Minerals are needed for growth, bone health, fluid balance, and several other
processes. Examples- Potassium, iron, calcium
Vitamin A- Helps make white blood cells
Vitamin B- Helps release enzymes from food
Vitamin C- Helps you fight infections
Vitamin D- Gathers calcium and phosphorus to make bone
Vitamin E- helps as a antioxidant
Vitamin K- Score the ability clot blood
Water- Water plays many roles in the body including temperature regulation, waste elimination,
and joint lubrication
Intuitive Eating- Avoid eating until you are stuffed or going without food till you’re STARVING.
Listen to your hunger cues and be mindful while eating. This prevents you from over or under
eating