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Abigail Jane Raterta



Fresh Fruits, Whole Grains and Vegetables Especially Legumes (peas, beans)
contains abundant complex carbohydrates.
The body breaks the starch in these foods into Glucose (Primary Source of
Carbohydrates are also the body's Source of Dietary Fiber.
~There are two types of Fiber:
a. Soluble Fiber: helps
lower cholesterol level and
prevents heart disease.
b. Insoluble Fiber: Processed carbohydrates such as white flour,
refined sugar are sometimes said to provide only
empty calories because these foods provides little in
the way of vitamins or fiber

Good Fat, Bad Fat

Fats are used as an energy Source and as a building

blocks of cell membrane.
They also help you take up fat soluble vitamins.
Your body can make most fats you need from
Vegetable Oils are a good source of Fatty Acids.

Good Fats, Bad Fats

Butter, Cheese and Fatty meats
are rich in Sarurated fats and
Cholesterol. Overconsumption of
these foods increase heaert
disease and stroke, as well as for
Trans Fatty Acid Trans Fats, are
also bad for the heart.
All food labels are now required to
show the amounts of trans fats,
saturated fats and cholesterol per

Body Building Proteins

Your body uses amino acids components of dietary
proteins for its own protein-building programs.
Of the Twenty common types, Eight are Essential:
- methionine, isoleucine, leucine, lysine,
phenylalanine, threonine, tryptophan and valine
Most proteins in animals products are complete; their
amino acid ratios can satisfy human nutritional needs
Nearly all Plant proteins are incomplete--- They lack
one or more essential amino acids. The amino acids
missing from one plant food must be provide by others

Vitamins and Minerals

Vitamins are organic substances that are required in
small amounts for normal metabolism.
Vitamins A, E, D, and K are fat-soluble vitamins.
Such vitamins are not harmed by heating, and are
abundant in both cooked and fresh foods.
Fat-soluble vitamins get stored in the body's own fat.

Vitamins and Minerals

Common Source
Yellow/Orange fruits, green vegetables, milk, eggyolk,
Main Functions
fish, liver

Used in syntheis of visual pigments, bone, teeth;

maintains the skin

Fish liver oils, egg yolk, fortified milk

Promotes bone health; Enhances calcium absorption

Whole Grains, Dark Green Vegetables, Vegetable Oils

Counters Effects on free radicals; helps maintain cell

membrane blocks breakdown of vitamin A, C in gut

Made by bacteria in large intestine; also in green leafy

vegetables, cabbage

Acts in Blood Clotting; ATP formation via Electron

transfer claims.


Legumes, whole grains, green leafy vegetables, meats,


Connective tissue formation; folate utilization, coensyme



Whole Grains, Poultry, fish, egg white, milk

Coenzyme action in carbohydrate and amino acid



Green Leafy vegetablesm potatoes, peanuts, poultry,

fish , meats

Coenzyme in amino acid metabolism

Vitamins and Minerals

Taking an excesssive amount of Vitamin A during Pregnancy can cause
birth defects. Some have found that taking large amounts of vitamin E
can actually increase the risk of death
Water Soluble Vitamins such as Vitamin C and B are not stored by the
body . It is difficult to accumulate too muchh of these vitamins, because
any excess is eliminated in the urine
Minerals are inorganic substances that are required in small amounts
for normal growth and metabolism
People who are in good health get all the vitamins and minerals they
need form a balance diet.
Vitamins and mineral supplements are necessary only for strict
vegetarian, the elderly, and people whi have a condition the interferes
with how the body absorbs or process nutrients

Balancing Calories In and Out

Excess weight is a pressing public
health issue that continues to
worsen. One recent Study
Concluded that if current trends
constinue, weight-related deaths
could decrease the life expectancy
by as much as 5 years over the next
Is your current weight healthy? One
way to find out is to calculate your body
mass index (BMI)
BMI = weight(pounds) x 700

Balancing Calories in and out

To maintain your weight, you must balance
energy intake with energy used for metabolic
Age is a factor because resting metabolic rate
drops as a person gets older, so less food is
required. So, if you are 25, are highly active
and want to maintain a weights of 120
pounds, you need to wat 120x20 = 2400
kilocalories. Such calculation are only rough
estimate of caloric needs.
An Active person who is 5 feet, 2 inches tall
does not require as many calories as an
active 6 footer of the same weight

How can you maintain a healthy weight?
To maintain a healthy weight, your energy input from
food must equal the energy you burn in metabolism
and physical activity.
The amount of calories needed to maintain a specfic
weight depends in height, age, and activity level.