Nutrients are the substances found in food which drive biological activity and are essential for the human body. They are categorized as proteins, fats, carbohydrates (sugars, dietary fiber), vitamins, and minerals, and perform the following vital functions.

2. FOODS: THEIR
PRINCIPAL
FUNCTIONS AND
ESSENTIAL NUTRIENTS
IN THEM.
ROLE OF DIETARY
FIBER IN HEALTH AND
DISEASE.
MICRO AND MACRO
NUTRIENTS.
DR SINDHU ALMAS
MBBS, MPH , (MHPE),
(PHD)
DEPARTMENT OF
COMMUNITY
MEDICINE & PUBLIC
HEALTH SCIENCES
LUMHS

3. SETTING RULES
• NO CROSS TALKS
• CELL PHONE ON SILENT
• HAND RAISE IF ANY QUESTION

4. FOODS:
THEIR
PRINCIPAL
FUNCTION
S AND
ESSENTIAL
NUTRIENT
S IN THEM.
• OUR BODIES ARE BUILT OF AND POWERED BY SOLELY
WHAT WE EAT AND DRINK. FOOD IS THE SOURCE OF
ALL THE ENERGY NEEDED
• WHY DO HUMANS HAVE TO EAT? IS IT JUST BECAUSE
WE GET HUNGRY? THAT IS NOT ALL. PEOPLE GET
ENERGY FROM FOOD. WE NEED ENERGY ALL THE TIME,
WHEN WE RUN, JUMP, SING, AND EVEN WHEN WE SLEEP.
WE CREATE ALL THE ENERGY WE NEED BY EATING.
• THE STRUCTURES COMPONENTS THAT MAKE UP THE
HUMAN BODY, SUCH AS MUSCLES, ORGANS, AND
BONES, ARE ALSO COMPOSED OF THE NUTRIENTS
CONTAINED IN FOOD, MEANING THAT IT IS.
• THUS, EATING AND TAKING IN THE NUTRIENTS THAT
PROVIDE ENERGY AND BECOME THE COMPONENTS OF
OUR BODILY STRUCTURES IS ESSENTIAL TO FOR
SUSTAINING HUMAN LIFE.
4

5. THE
ROLES OF
THE FIVE
MAJOR
NUTRIENT
S
• NUTRIENTS ARE THE SUBSTANCES FOUND IN FOOD
WHICH DRIVE BIOLOGICAL ACTIVITY AND ARE
ESSENTIAL FOR THE HUMAN BODY. THEY ARE
CATEGORIZED AS PROTEINS, FATS,
CARBOHYDRATES (SUGARS, DIETARY FIBER),
VITAMINS, AND MINERALS, AND PERFORM THE
FOLLOWING VITAL FUNCTIONS.
• 1BUILDING ALL PARTS OF THE BODY SUCH AS
MUSCLE, BONE, TEETH, AND BLOOD
• PRODUCING ENERGY (POWER AND HEAT)
• KEEPING THE BODY IN GOOD WORKING ORDER
5

6. 6
Assignment: NAME 20 AMINO ACIDS, ESSENTIAL AND NON-ESSENTIAL
SEPERATELY.
• PROTEIN IS THE MAIN CONSTITUENT
OF THE BODY, MAKING UP THE
MUSCLES, INTERNAL ORGANS, SKIN,
AND BLOOD, ETC. IF COMPARED TO A
CAR, IT WOULD BE THE MATERIAL
FROM WHICH THE BODY AND ENGINE
ARE MADE. JUST LIKE A CAR CANNOT
BE DRIVEN FAST WITHOUT A SOLID
FRAME, WITHOUT PROTEIN THE
HUMAN BODY CANNOT BE KEPT IN A
HEALTHY STATE. THERE ARE 20 KINDS
OF AMINO ACIDS THAT MAKE UP
PROTEINS, 9 OF WHICH ARE NOT
SYNTHESIZED IN THE BODY, AND ARE
THEREFORE CALLED ESSENTIAL AMINO
ACIDS. THESE ESSENTIAL AMINO
ACIDS MUST BE SUPPLEMENTED FROM
MEALS.
PROTEINS: THE
BUILDING BLOCKS OF
THE BODY

7. FATS/CARBOHYDRATES (SUGARS): THE BODY'S ENERGY (POWER AND HEAT)
SOURCE
• ALTHOUGH CONSUMING TOO MUCH FAT CAN
LEAD TO OBESITY, SMALL AMOUNTS CAN
PROVIDE A HIGHLY EFFICIENT ENERGY SOURCE
(9KCAL PER GRAM).
• CARBOHYDRATES CAN BE BROKEN DOWN
FURTHER INTO THE TWO CATEGORIES OF
SUGARS AND DIETARY FIBER. SUGARS ARE THE
CARBOHYDRATES WHICH CAN BE USED AS AN
ENERGY SOURCE TO MOVE THE BODY (SUCH AS
DURING EXERCISE) AND ARE STORED IN THE
LIVER AND MUSCLES AS GLYCOGEN.
7

8. CONT.
• SUGARS ARE ALSO THE MAIN SOURCE OF ENERGY FOR
THE BRAIN. DIETARY FIBER, ON THE OTHER HAND, IS
ALSO KNOWN AS THE SIXTH MAJOR NUTRIENT AND IS
THE INDIGESTIBLE PORTION OF FOOD THAT IS NOT
BROKEN DOWN BY HUMAN DIGESTIVE ENZYMES. IT HELPS
TO INCREASE THE NUMBER OF GOOD BACTERIA IN THE
DIGESTIVE TRACT, MAINTAIN THE BALANCE OF BACTERIA
IN THE INTESTINES, AND AS SUCH IS VERY BENEFICIAL
FOR THE BODY.
• FATS CAN BE FOUND IN ABUNDANCE IN THE FATTY
PORTION OF MEATS AND IN COOKING OILS, AND SUGARS
CAN BE FOUND IN AMPLE QUANTITIES IN GRAINS,
POTATOES, SUGAR, AND FRUIT.
8

9. VITAMINS/MINERALS: KEEPING THE BODY IN
GOOD WORKING ORDER
• VITAMINS AND MINERALS ARE NOT USED AS ENERGY,
BUT INSTEAD AID IN BREAKING DOWN AND BUILDING UP
PROTEINS, FATS, AND SUGARS, AND ARE AN ESSENTIAL
NUTRIENT FOR KEEPING THE BODY HEALTHY AND IN
GOOD WORKING ORDER.
• “VITAMIN” IS THE GENERAL TERM FOR THE ORGANIC
COMPOUNDS (COMPOUNDS CONTAINING CARBON)
WHICH ARE MOSTLY IMPOSSIBLE FOR THE BODY TO
SYNTHESIZE, AND A LACK OF THESE VITAMINS CAN
POSSIBLY LEAD TO VARIOUS DEFICIENCY-RELATED
DISEASES. VITAMINS CAN BE BROKEN DOWN INTO TWO
CATEGORIES: WATER-SOLUBLE AND FAT-SOLUBLE.
9

10. • FAT-SOLUBLE VITAMINS (A, D, E, K) DISSOLVE EASILY IN FATS
AND CAN LEAD TO A VITAMIN OVERDOSE IF CONSUMED IN
LARGE AMOUNTS. WATER-SOLUBLE VITAMINS (B VITAMINS, C)
DISSOLVE EASILY IN WATER AND THUS CARRY VERY LITTLE RISK
OF OVERDOSE. VITAMINS CAN BE FOUND IN LARGE AMOUNTS
IN FRUIT AND VEGETABLES.
• “MINERAL,” ALSO REFERRED TO AS INORGANIC MATTER, IS A
GENERAL TERM FOR THE CHEMICAL ELEMENTS WHICH MAKE UP
THE HUMAN BODY EXCLUDING OXYGEN, CARBON, HYDROGEN,
AND NITROGEN. THERE ARE 16 DIFFERENT MINERALS WHICH
ARE NECESSARY FOR THE HUMAN BODY, INCLUDING CALCIUM,
IRON, AND SODIUM, AND THEY CAN BE FOUND IN ABUNDANCE
IN FRUIT, VEGETABLES, SEAWEED, AND MILK/DAIRY PRODUCTS.
10

11. 11

12. ROLE OF
DIETARY
FIBER IN
HEALTH
AND
DISEASES
• FIBER IS THE STRUCTURAL PART OF
PLANTS AND IS FOUND IN
VEGETABLES, FRUITS, GRAINS AND
LEGUMES. MOST DIETARY FIBERS ARE
POLYSACCHARIDES, LIKE STARCH, BUT
THEY ARE NOT DIGESTIBLE. THE
HUMAN BODY LACKS THE ENZYMES
NEEDED TO DIGEST AND ABSORB
FIBER. AS A RESULT, FIBERS REACH
THE LOWER INTESTINE INTACT WHERE
INTESTINAL BACTERIA CAN FERMENT
SOME FIBER.
12

13. TYPES OF
FIBER
• THERE ARE MANY DIFFERENT TYPES OF
FIBER, IN GENERAL FIBERS CAN BE
DIVIDED INTO TWO TYPES BASED ON
THEIR PHYSICAL PROPERTIES.
• SOLUBLE FIBERS
• INSOLUBLE FIBERS
13

14. SOLUBLE
FIBERS
• SOLUBLE FIBERS DISSOLVE IN WATER, FORM GELS AND
ARE EASILY DIGESTED BY BACTERIA IN THE LOWER
INTESTINE. PROVIDES A FEELING OF FULLNESS.
• SLOW DOWN THE RATE FOOD LEAVES THE STOMACH.
• MAY HAVE A ROLE WITH HEART DISEASE, DIABETES
AND COLON CANCER.
• FOUND IN LEGUMES AND FRUITS.
14

15. INSOLUBLE
FIBER
• INSOLUBLE FIBERS ABSORB WATER AND SWELL UP
RESULTING IN A LARGER SOFTER STOOL THAT IS EASIER
AND QUICKER TO PASS.
• PROVIDES A FEELING OF FULLNESS.
• HELPS WITH INTESTINAL FUNCTION THUS MAY HELP
WITH COLON CANCER.
• FOUND IN GRAINS AND VEGETABLES.
15

16. FIBER AND
HEALTH,
BOTH FIBER
TYPES ARE
IMPORTAN
T FOR
HEALTH.
• BOTH SOLUBLE AND INSOLUBLE DIETARY FIBERS ARE
IMPORTANT FOR GOOD HEALTH. DIETARY FIBERS
PROVIDE HEALTH BENEFITS FOR MANY CONDITIONS
INCLUDING CONSTIPATION, DIVERTICULAR DISEASE,
HEART DISEASE, DIABETES AND COLON CANCER.
HOWEVER, DIETARY FIBERS ARE ONLY ONE FACTOR
INVOLVED IN THESE CONDITIONS.
16

17. FIBER AND
INTESTINAL
FUNCTION
• INSOLUBLE FIBERS PROVIDE MANY HEALTH BENEFITS IN
THE DIGESTIVE TRACT. INSOLUBLE FIBERS ABSORB WATER
RESULTING IN A LARGER, SOFTER STOOL THAT IS FASTER
AND EASIER TO ELIMINATE, WHICH CAN HELP WITH
CONSTIPATION AND HEMORRHOIDS.
• DIVERTICULAR DISEASE IS WHERE THERE ARE PROTRUSIONS
OR OUT-POUCHES IN THE WALL OF THE COLON. THESE
POUCHES ARE BELIEVED TO DEVELOP FROM EXCESSIVE
PRESSURE, WHICH WEAKENS THE WALL OF THE COLON. IN
MANY CASES, THERE ARE NO OBVIOUS SYMPTOMS, BUT IN
SOME PEOPLE THE DIVERTICULA BECOME INFLAMED AND
PAINFUL. INSOLUBLE FIBERS MAY HELP PREVENT
DIVERTICULAR DISEASE BY ABSORBING WATER MAKING A
LARGER, SOFTER STOOL THAT REQUIRES LESS PRESSURE
TO MOVE THROUGH THE DIGESTIVE SYSTEM.
17

18. FIBER AND
COLON
CANCER
• BOTH INSOLUBLE AND SOLUBLE FIBERS MAY PROTECT
AGAINST COLON CANCER INSOLUBLE FIBERS ABSORB
WATER MAKING A LARGER, SOFTER STOOL WHICH CAN:
• DILUTE POTENTIAL CARCINOGENS REDUCE TRANSIT
TIME SO THE COLON IS EXPOSED TO ANY CANCER
CAUSING SUBSTANCE FOR LESS TIME.
• SOLUBLE FIBERS CAN BIND BILE ACIDS, POTENTIAL
CARCINOGENS, AND INCREASE THEIR EXCRETION.
18

19. FIBER AND
HEART
DISEASE
• SOLUBLE FIBERS MAY HAVE A ROLE IN LOWERING
BLOOD CHOLESTEROL. AS MENTIONED, SOLUBLE FIBERS
CAN BIND TO BILE ACIDS AND INCREASE THEIR
EXCRETION. WITH FEWER BILE ACIDS IN THE INTESTINE,
LESS FAT IS ABSORBED. ALSO, BY INCREASING BILE ACID
EXCRETION, THE LIVER MUST USE ITS CHOLESTEROL TO
MAKE NEW BILE ACIDS.
19

20. DIABETES:
SOLUBLE
FIBERS MAY
HAVE A
FAVORABLE
EFFECT ON
BLOOD
GLUCOSE.
• SOLUBLE FIBERS MAY HAVE A FAVORABLE EFFECT ON
BLOOD GLUCOSE. SOLUBLE FIBERS DECREASE THE RATE
AT WHICH FOOD IS RELEASED FROM THE STOMACH
AND DELAYS GLUCOSE ABSORPTION INTO THE BLOOD.
THIS MAY HELP PREVENT WIDE SWINGS IN BLOOD
GLUCOSE.
20

21. FIBER AND
WEIGHT
MANAGEME
NT
• FOODS RICH IN COMPLEX CARBOHYDRATES AND FIBER
TEND TO BE LOW IN FAT AND ADDED SUGARS WHICH
CAN HELP WITH WEIGHT MANAGEMENT BY PROVIDING
FEWER CALORIES. IN ADDITION, AS FIBERS ABSORB
WATER, THEY SWELL UP CREATING A FEELING OF
FULLNESS AND DELAYING HUNGER.
21

22. HOW MUCH
FIBER
• THE NATIONAL RESEARCH COUNCIL SET A DIETARY
REFERENCE INTAKE (DRI) FOR DIETARY FIBER. AN
ADEQUATE INTAKE (AI) FOR DIETARY FIBER WAS SET AT
14 GRAMS’ DIETARY FIBER PER 1,000 CALORIES. THUS,
FOR A REFERENCE 2,000 CALORIE DIET RECOMMENDED
INTAKE WOULD BE 28 GRAMS PER DAY.
22

23. TOO
MUCH
FIBER
• DIETARY FIBER CAN BIND SOME MINERALS AND
DECREASE THEIR ABSORPTION. HOWEVER, IF MINERAL
INTAKE IS ADEQUATE A RECOMMENDED DIETARY FIBER
INTAKE WILL NOT COMPROMISE MINERAL BALANCE.
FIBER INTAKE IS LIKE ALL NUTRIENTS IN THAT “MORE” IS
NOT ALWAYS “BETTER.” THE IMPORTANCE OF
CONSUMING A DIET THAT PROVIDES A VARIETY OF
NUTRIENTS IS THE KEY.
23

24. FOOD
SOURCES
OF FIBER
• FOODS ARE THE BEST WAY TO INCREASE FIBER INTAKE.
FOOD SOURCES OF FIBER INCLUDE FRUITS,
VEGETABLES, WHOLE GRAIN PRODUCTS, LEGUMES,
NUTS AND SEEDS.
• COOKING, PROCESSING, AND REMOVING PEELS CAN
LOWER THE FIBER IN FOODS.
24

25. 25

26. ASSIGNMEN
T # 2
• 1. ENLIST DEFINITIONS OF FOLLOWING:
• NUTRITION
• CALORIE
• FOOD
• BMI
• 2. WRITE A SHORT NOTE ON ROLE OF DIETARY
FIBER IN COLON CANCER.
• DEADLINE:
26

27. 27

28. MICRO AND MACRO
NUTRIENTS
• FOOD IS COMPOSED OF A WIDE DISTRIBUTION OF
NUTRIENTS, WHICH HAVE VERY SPECIFIC METABOLIC
EFFECTS ON THE HUMAN BODY.
• TWO CATEGORIES:
• MACRONUTRIENTS
• MICRONUTRIENTS
• SOME OF THESE NUTRIENTS ARE ESSENTIAL WHILE OTHERS
ARE NON-ESSENTIAL.
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
28

29. MACRONUTRIENTS
• MACRONUTRIENTS CONSTITUTE THE MAJORITY OF
AN INDIVIDUAL’S DIET
• THE ESSENTIAL NUTRIENTS THAT ARE NEEDED
FOR GROWTH AND ENERGY:
• CARBOHYDRATES
• PROTEINS
• FATS
• WATER
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro-nutrient-diet.html
29

30. MACRONUTRIENTS
• CARBOHYDRATES, PROTEINS, AND FATS ARE INTERCHANGEABLE AS
SOURCES OF ENERGY, WITH FATS YIELDING 9 CALORIES PER GRAM, AND
PROTEIN AND CARBOHYDRATES EACH YIELDING 4 CALORIES PER GRAM.
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
30

31. • CARBOHYDRATES ARE COMPOSED OF CARBON, HYDROGEN, AND
OXYGEN, AND “CONSTITUTE THE MAIN SOURCE OF ENERGY FOR
ALL BODY FUNCTIONS, PARTICULARLY BRAIN FUNCTIONS, AND
ARE NECESSARY FOR THE METABOLISM OF OTHER NUTRIENTS”
CARBOHYDRATES
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
31

32. • THE EASIEST FORM OF FOOD TO CONVERT INTO ENERGY ONCE
INGESTED CARBOHYDRATES ARE TURNED INTO GLUCOSE,
WHICH CIRCULATES IN THE BLOODSTREAM BEING READILY
AVAILABLE, AND INTO GLYCOGEN WHICH IS STORED IN THE
LIVER AND MUSCLE CELLS, FOR LATER USE.
CONT.
32

33. TYPES OF CARBOHYDRATES
• SIMPLE CARBOHYDRATES LIKE THOSE FOUND IN
FRUITS AND PROCESSED SUGARS BREAK DOWN
VERY RAPIDLY IN THE BODY, MAKING THEM A
GOOD SOURCE OF QUICK ENERGY.
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
33

34. CONT.
• COMPLEX
CARBOHYDRATES LIKE
THOSE FOUND IN RICE,
POTATOES, AND PASTA,
TAKE LONGER TO BREAK
DOWN IN THE BODY, AND
PROVIDE A MORE EVEN
DISTRIBUTION OF ENERGY
OVER A LONGER PERIOD.
34

35. 35
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
• PROTEINS ARE LARGE COMBINATIONS OF
AMINO ACIDS CONTAINING THE ELEMENTS
CARBON, HYDROGEN, NITROGEN, AND
OXYGEN, AND IS THE MAJOR SOURCE OF
BUILDING MATERIALS FOR MUSCLES,
BLOOD, SKIN, HAIR, NAILS, AND INTERNAL
ORGAN
PROTEIN

36. 36
• PROTEINS ARE USED BY THE BODY TO
BUILD, REPAIR, AND MAINTAIN MUSCLE
TISSUE.
• ONCE INGESTED PROTEIN IS BROKEN DOWN
INTO PEPTIDES AND AMINO ACIDS WHICH
ARE VITAL FOR PROPER GROWTH,
DEVELOPMENT, AND MAINTENANCE OF
HEALTH.
CONT.

37. • COMPLETE
• SOURCES: MEAT, POULTRY, FISH, EGGS, MILK, CHEESE
• INCOMPLETE
• SOURCES: NUTS, LEGUMES
PROTEIN CATEGORIES
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
37

38. 38

39. FAT
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
39
composed of carbon, hydrogen, and
oxygen (these elements are connected
together differently than in
carbohydrates
provide 3 primary functions:
they are the major source of stored
energy for the body

40. CONT.
40
they serve to cushion and protect
the major organs
they act as an insulator,
preserving body heat, and
protecting against excessive cold.

41. TYPES OF
FAT
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
41
Once ingested fats are broken down into fatty acids and
glycerol, and are divided into 3 different categories:
simple fats (triglycerides)
compound fats (phospholipids, glycolipids, and
lipoproteins)
derived fats (cholesterol).

42. CONT.
42
Fats are also further classified as:
saturated
unsaturated
polyunsaturated

43. SATURAT
ED FATS
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
43
Saturated fats are used by the liver to
manufacture cholesterol. Cholesterol, is a
member of a group of lipids called sterols,
and is found only in animal tissues.
Cholesterol is important in that it acts as a
precursor for the synthesis of various
steroid hormones and vitamin D in the
body.

44. CONT.
44
High levels of saturated fat can significantly
raise one’s levels of low-density lipoprotein
cholesterol (LDL’S, bad cholesterol) which is
associated with atherosclerosis (hardening of
the arteries).
Saturated fats can be found in the foods such
as: beef, lamb, pork, chicken, shellfish, egg
yolks, milk, cheese, butter, and chocolate.

45. POLYUNSATURAT
ED FATS
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
45
Polyunsaturated fats will lower your blood
cholesterol level.
Polyunsaturated fats will lower both your low-
density lipoprotein cholesterol (LDL’S, bad
cholesterol), as well as, lowering your high-
density lipoprotein cholesterol (HDL’S, good
cholesterol).

46. CONT.
• POLYUNSATURATED FATS CAN BE FOUND IN
FOODS SUCH AS: ALMONDS, PECANS, SUNFLOWER
OIL, CORN OIL, FISH, MAYONNAISE, SAFFLOWER
OIL, SOYBEAN OIL, WALNUTS AND IN MOST
MARGARINES.
46

47. UNSATURATED FATS
• UNSATURATED FATS WILL LOWER YOUR LDL’S
(BAD CHOLESTEROL) WITHOUT AFFECTING YOUR
HDL’S (GOOD CHOLESTEROL) MAKING THEM THE
HEALTHIEST OF POSSIBLE FAT SOURCES IN THE
DIET.
• UNSATURATED FATS CAN BE FOUND IN THE
FOODS SUCH AS: AVOCADOS, CASHEWS, OLIVES,
OLIVE OIL, PEANUTS, PEANUT OIL, AND PEANUT
BUTTER.
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
47

48. 48

49. WATER
• WATER IS A KEY ESSENTIAL TO A HEALTHY BODY.
THE BODY IS ROUGHLY 60% WATER.
• AN AVERAGE PERSON NEEDS ABOUT 8 CUPS OF
WATER PER DAY DEPENDING ON THEIR ACTIVITY
LEVELS.
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
49

50. CONT.
• TYPICALLY, THE THIRST MECHANISM IS NOT A
GOOD SIGN TO INDICATE WHEN THE BODY NEEDS
WATER. THIS MECHANISM IS ACTIVATED WHEN
DEHYDRATION HAS ALREADY OCCURRED.
• DEHYDRATION CAN LEAD TO HEAT ILLNESSES
SUCH AS HEAT EXHAUSTION AND HEAT STROKE
BECAUSE OF THE INABILITY TO SWEAT. IT ALSO
CAN CAUSE ELECTROLYTE IMBALANCE AND
MALFUNCTION OF THE BODY SYSTEMS. THIS CAN
LEAD TO DECREASES IN ENERGY AND
PERFORMANCE.
50

51. MICRONUTRIENTS
• MICRONUTRIENTS ARE VITAMINS AND TRACE
MINERALS.
• VITAMINS AND TRACE MINERALS ARE LABELED AS
MICRONUTRIENTS BECAUSE THE BODY ONLY
REQUIRES THEM IN VERY SMALL AMOUNTS.
• VITAMINS ARE ORGANIC SUBSTANCES THAT WE
INGEST WITH OUR FOODS, AND THAT THAT HELP
TO TRIGGER OTHER REACTIONS IN THE BODY
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
51

52. MICRONUTRIENTS
• ALTHOUGH, MICRONUTRIENTS ARE NEEDED ONLY
IN SMALL AMOUNTS, THEIR DEFICIENCY LEADS
TO CRITICAL HEALTH PROBLEMS.
• IN FACT, MOST OF THE DISEASES AND
CONDITIONS THAT PEOPLE FACE TODAY ARE DUE
TO DEFICIENCY OF MICRONUTRIENTS.
• THE WORLD HEALTH ORGANIZATION (WHO) SAYS
THAT IF WE ENSURE ELIMINATION OF
MICRONUTRIENT DEFICIENCY, LABOR EFFICIENCY
WILL INCREASE MULTIFOLD.
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
52

53. LIST OF
MICRONUTRIENTS
• VITAMINS
• VITAMIN A, VITAMIN B, VITAMIN C, VITAMIN D,
VITAMIN E, VITAMIN K AND CAROTENOIDS.
• MINERALS
53

54. CONT.
• BORON, CALCIUM, CHLORIDE, CHROMIUM,
COBALT, COPPER, FLUORIDE, IODINE, IRON,
MAGNESIUM, MANGANESE, MOLYBDENUM,
PHOSPHOROUS, POTASSIUM, SELENIUM, SODIUM
AND ZINC.
• ORGANIC ACIDS
• ACETIC ACID, CITRIC ACID, LACTIC ACID, MALIC
ACID, CHOLINE AND TAURINE.
54

55. SUPERFOODS
• WHAT IS A “SUPERFOOD”
• FOODS WHOSE NUTRITIONAL CONTENT IS SO
POWERFUL AND THE BENEFITS OF EATING THEM
SO FAR-REACHING.
Sources: www.questformuscle.com/articles.html
http://www.instah.com/diet/macronutrients-and-micronutrients
http://diet.ygoy.com/2009/06/19/micronutrients-and-macronutrients
http://www.perfectvitamin.com/macro- nutrient-diet. html
55

56. CONT.
• THEY PROVEN TO CONTAIN VITAMINS, MINERALS
AND OTHER NUTRIENTS THAT PREVENT DISEASE
- FROM CANCER AND HEART DISEASE TO
ARTHRITIS, EYE DISEASES AND MANY MORE.
56

57. 57

58. 58