Nutrition

and
Wellness
Eat healthy food to live healthy
Nutrition and Wellness
is a course that develops skills
related to proper nutrition and
the concept of overall wellness. It
includes instruction in nutrition,
exercise and diet, healthy food
choices, meal.
Nutrition
is scientific discipline with food as the
major focus of interest. Nutrition also
deals with several other related
aspects as the following definitions will
illustrate.
 Nutrition
"The study of what happens to food once it enters the mouthand thereafter."

The science of foods, the nutrients and other substances therein;

their action, interaction and balance in relationship to health and
disease; the processes by which the organism ingests, digests,
absorbs, transports and utilizes nutrients and disposes of their end
products. In addition, nutrition must be concerned with the social,
economic, cultural and psychological implications of food and eating.
Wellness
is an act that focuses on practicing
healthy lifestyle on a day to day basis
to obtain physically, mentally and
spiritual well-being.
 Wellness
‘’According to World Health Organization (WHO) health is “a state
of complete physical, mental, and social well-being and not merely
the absence of disease or infirmity (illness).” WHO defines wellness as
“the optimal state of health of individuals and groups,” and wellness
is expressed as “a positive approach to living.”’
MACRONUTRIENTS AND
MICRONUTRIENTS

healthy body, healthy food

 WHAT IS
MACRONUTRIENTS?
They are the nutrients you use in the largest amounts.
“Macronutrients are the nutritive components of food that the body
needs for energy and to maintain the body's structure and systems,”
says MD Anderson Wellness
Carbohydrates, fat and protein are called macronutrients.
healthy body, healthy food
 WHAT IS MICRONUTRIENTS?

Micronutrients are vitamins and minerals needed

by the body in very small amounts. However,
their impact on a body's health are critical, and
deficiency in any of them can cause severe and
even life-threatening conditions.
healthy body, healthy food
 CARBOHYDRATE
What is carbohydrates?
Carbohydrates are found in a wide array of both healthy and
unhealthy foods—bread, beans, milk, popcorn, potatoes,
cookies, spaghetti, soft drinks, corn, and cherry pie. They also
come in a variety of forms. The most common and abundant
forms are sugars, fibers, and starches.
2 TYPES OF
CARBOHYDRATES
• SIMPLE CARBOHYDRATES -are broken down
quickly by the body that converts into energy.
- it is found naturally in table sugar and syrups.
2. COMPLEX CARBOHYDRATES - are the
carbohydrates that it takes long to digest but the
most stable source of energy.
 FATS
Fat is a source of essential fatty acids, which the body cannot make itself.
Fat helps the body absorb vitamin A, vitamin D and vitamin E.
These vitamins are fat-soluble, which means they can only
be absorbed with the help of fats.
Any fat that's not used by your body's cells or turned into energy is
converted into body fat. Likewise, unused carbohydrates and
proteins are also converted into body fat
SATURATED FATS
Saturated fat is a type of dietary fat. It is one of the
unhealthy fats, along with trans fat. These fats are
most often solid at room temperature. Foods like
butter, palm and coconut oils, cheese, and red
meat have high amounts of saturated fat
UNSATURATED
FATS
Unsaturated fats, which are liquid at room temperature, are
considered beneficial fats because they can improve blood
cholesterol levels, ease inflammation, stabilize heart rhythms,
and play a number of other beneficial roles. Unsaturated fats
are predominantly found in foods from plants, such as
vegetable oils, nuts, and seeds.
 PROTEINS
Proteins are made up of many building blocks, known as amino acids.
Our body needs dietary protein to supply amino acids for the growth
and maintenance of our cells and tissues. Our dietary protein
requirement changes throughout life

Proteins are made up of many different amino acids linked

together. There are twenty different of these amino acid
building blocks commonly found in plants and animals. A
typical protein is made up of 300 or more amino acids and the
specific number and sequence of amino acids are unique to
each protein
what do
proteins do
for the body?
Our bodies are made up of thousands
of different proteins, each with a
specific function. they make up the
structural components of our cells and
tissues as well as many enzymes,
hormones and the active proteins
secreted from immune cells.
 how much protein
do we need in
The National Academy of Medicine recommends that
adults get a minimum of 0.8 grams of protein for every
kilogram of body weight per day, or just over 7 grams
for every 20 pounds of body weight.

For a 140-pound person, that means about 50 grams of

protein each day.
For a 200-pound person, that means about 70 grams
of protein each day.
Vitamins
Vitamins are organic substance present in
minutes amounts in natural foodstuff. Having
too little of any particular vitamin may
increase the risk of developing certain health
issue.
A vitamin is an organic compound, which
means that it contains carbon. It is also an
essential nutrients that the body may need to
get from the food
 Fat Soluble
Vitamins
Vitamins A, D, E and K are fat soluble. the
body stores fat soluble vitamins in fatty
tissue and the liver and reserves of these
vitamins can stay in the body for days and
sometimes months.
 Water Soluble
Vitamins
Water-soluble vitamins do not stay in the body
for long and cannot be stored. They leave the
body via the urine. Because of this, people
need a more regular supply of water soluble
vitamins than fat soluble ones.
5 essential
vitamins
• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
 Vitamin A
Vitamin A
Chemical names: retinol, retinal, and “the four carotenoids,”
including beta carotene.
• It is fat-soluble.
• Function: It is essential for eye health.
• Deficiency: This may cause night blindness and
keratomalacia, which causes the clear front layer of
the eye to grow dry and cloudy.
• Good sources: These include liver, cod liver oil, carrots,
broccoli, sweet potatoes, butter, kale, spinach,
pumpkins, collard greens, some cheeses, eggs,
apricots, cantaloupe melon, and milk.
 Vitamins C
Vitamin C
Chemical name: ascorbic acid.
• It is water-soluble.
• Function: It contributes to collagen production, wound
healing, and bone formation. It also strengthens blood
vessels, supports the immune system, helps the body
absorb iron, and acts as an antioxidant.
• Deficiency: This may result in scurvy, which causes
bleeding gums, a loss of teeth, and poor tissue growth
and wound healing.
• Good sources: These include fruit and vegetables, but
cooking destroys vitamin C.
 Vitamin D
Vitamin D
Chemical names: ergocalciferol, cholecalciferol.
• It is fat-soluble.
• Function: It is necessary for the healthy mineralization of
bone.
• Deficiency: This may cause rickets and osteomalacia, or
softening of the bones.
• Good sources: Exposure to UVB rays from the sun or other
sources causes the body to produce vitamin D. Fatty fish,
eggs, beef liver, and mushrooms also contain the vitamin.
 Vitamin E
Vitamin E
Chemical names: tocopherol, tocotrienol.
• It is fat-soluble.
• Function: Its antioxidant activity helps prevent oxidative
stress, an issue that increases the risk of widespread
inflammation and various diseases.
• Deficiency: This is rare, but it may cause hemolytic anemia
in newborns. This condition destroys blood cells.
• Good sources: These include wheat germ, kiwis, almonds,
eggs, nuts, leafy greens, and vegetable oils.
 Vitamin K
Vitamin K
Chemical names: phylloquinone, menaquinone.
• It is fat-soluble.
• Function: It is necessary for blood clotting.
• Deficiency: Low levels may cause an unusual
susceptibility to bleeding, or bleeding diathesis.
• Good sources: These include natto, leafy greens,
pumpkins, figs, and parsley.
Minerals
Minerals are essential for human health and
play a crucial role in various bodily functions.
they are found in a variety of foods, including
fruits, vegetables, meats and dairy products

Minerals are those elements on the earth and in foods that

our bodies need to develop and function normally. Those
essential for health include calcium, phosphorus, potassium,
sodium, chloride, magnesium, iron, zinc, iodine, chromium,
copper, fluoride, molybdenum, manganese, and selenium.
 Water
Water is essential nutrient that plays a crucial role
in maintaining the health of our bodies. it is involved
in various physiological processes, including
digestion, absorption, circulation and excretion.

In fact water makes up around 60% of our body

weight and its necessary for the proper functioning
of all our organs and systems.
Hydration
One of the primary functions of water is to hydrate oue bodies. when
we drink water, it is absorbed by the cells in our body, which helps to
maintain the balance of fluid levels in our tissues.
Dehydration can lead to a range of health problems, including fatigue,
headaches, constipation, and even kidney stones. therefore, it is
essential to drink enough water throughout the day to stay properly
hydrated.
Nutrient
absorption
Water is also necessary for the absorption of nutrients in our digestive
system. When we eat food, water helps to breakdown the nutrients into
smaller particles, which can the be absorbed by the body.
Without enough water, our bodies may not be able to absorb all the
essential nutrients we need, leading ot deficiencies and other health
problems
Food Pyramid
The food pyramid is a graphical
representation of dietary guidelines
that illustrates the types and
proportions of foods that individuals
should consume for a healthy diet.
While the concept of the food pyramid
has evolved over time, with variations
across different countries and
organizations, it typically consists of
several horizontal sections
representing different food groups.
 The 8
Physical Intellectual

Dimensions Emotional Spiritual

o f Wellness Physical Environmental

Financial Occupational
 Physical
Wellness
Physical wellness relates to maintaining a
healthy body through regular physical
activity, proper nutrition, adequate
sleep, and avoiding harmful behaviors.
Emotional
Wellness
Emotional wellness involves understanding andmanaging
emotions effectively, coping with stress, and maintaining
positive relationships with oneself and others.

Examples:
Practicing mindfulness and relaxation
techniques such as deep breathing, meditation,
or yoga.
 Social
Wellness
Social wellness focuses on building and
maintaining healthy relationships, fostering
a sense of belonging, and contributing to
the well-being of others and the community.

Examples:
Participating in social activities and group
events, Volunteering or engaging in
community service, Building a support
network or communicating effectively in
relationships
Intellectual
Wellness
Intellectual wellness involves continuously engaging in
stimulating mental activities, expanding knowledge and
skills, and seekingopportunities for personal growth
andlearning.

Examples:
Reading books, and articles or engaging in
intellectual discussions on various topics.
 Spiritual
Wellness
Spiritual wellness encompasses findingmeaning,
purpose, andinner peace through personal
beliefs, values, andpractices.

Examples:
Engaging in religious or spiritual
practices such as prayer, meditation,
or attending worship services.
Environmental
Wellness
deals with howour surroundings affect our health. It
denotes a way of living that supports anddefends
wholesomeenvironment.

Examples:
Actively engages in environmental
conservation efforts, such as tree planting
initiatives, waste reduction programs, and
sustainable resource management practices.
 Financial
Wellness
Learning howto effectively managefinancial expenses is
the key to achieving financial wellness. It entails having
enoughmoneyto cover essential bills andbeingable to
managepersonal andfamily spending.

Examples:
an individual who demonstrates financial
wellness through various practices and
behaviors such as budgeting and savin.
Occupational
Wellness
This aspect of well-being recognizes the value of
career fulfillment, personal growth, anda feeling
of purpose.

Examples:
a person who demonstrates occupational
wellness through various aspects of their
professional life contribute to job
satisfaction, personal growth, work-life
balance, and overall well-being in the
workplace.