2.1 Nutrition Explained

Key Concepts in Nutrition

Nutrition is the science of how food and drink affect our bodies in terms of growth, health, and disease. It involves the absorption, digestion, and utilization of nutrients by the body. Understanding nutrition is crucial for maintaining a healthy lifestyle, especially during adolescence when the body is rapidly growing and developing.

Macronutrients

Macronutrients are nutrients that the body needs in large amounts. They provide the body with energy and are essential for growth and repair. The three main macronutrients are carbohydrates, proteins, and fats.

• Carbohydrates: These are the body's primary source of energy. They are found in foods like bread, pasta, rice, and fruits. Carbohydrates are like the fuel that powers your body, providing the energy needed for daily activities and physical exercise.
• Proteins: Proteins are essential for building and repairing tissues, including muscles, skin, and bones. They are found in foods like meat, fish, eggs, and dairy products. Think of proteins as the building blocks that help your body grow and stay strong.
• Fats: Fats are important for providing energy, insulating the body, and protecting organs. They are found in foods like oils, nuts, and dairy products. Healthy fats, such as those found in avocados and olive oil, are crucial for maintaining cell membranes and supporting brain function.

Micronutrients

Micronutrients are nutrients that the body needs in smaller amounts but are equally important for health. They include vitamins and minerals.

• Vitamins: Vitamins are organic compounds that the body needs for various functions, including growth, metabolism, and immune system support. For example, Vitamin C is essential for the growth and repair of tissues, and it is found in fruits like oranges and strawberries.
• Minerals: Minerals are inorganic elements that play a role in many bodily functions, including bone health, fluid balance, and muscle contraction. Calcium, for instance, is crucial for building strong bones and teeth, and it is found in dairy products and leafy green vegetables.

Balanced Diet

A balanced diet is one that includes a variety of foods from all food groups in the right proportions. This ensures that the body receives all the necessary nutrients for optimal health. Imagine a balanced diet as a colorful plate with different sections, each filled with foods that provide different nutrients. For example, a balanced meal might include a serving of lean protein, a portion of whole grains, a variety of colorful vegetables, and a piece of fruit.

Hydration

Hydration is the process of taking in enough fluids to meet the body's needs. Water is essential for nearly every function in the body, including digestion, circulation, and temperature regulation. Just as a car needs oil to run smoothly, your body needs water to function efficiently. Aim to drink water throughout the day, especially before, during, and after physical activity.