Nutrition Group 1

Samuel, Tadeus, Abelhard

Joshua Blackburn
Physical and Health Education 9
6 October 2014
The Importance of Nutrition
Nutrition is the supply of materials obtained from food that cells require to live. The
food we eat provides energy for our body to function. Food provides our bodies with the
energy, protein, essential fats, vitamins and minerals to live, grow and function properly
(Australian Government National Health and Medical Research Council). By eating the right
food and maintaining healthy habits, we can have the right nutrition intakes that can greatly
improve our health.
When eating bread, rice, or potatoes (or some fruits and vegetables), we consume
carbohydrates. It is the main form of energy, where then it breaks up in our body into
individual glucose, fructose, or galactose units. If there are more carbohydrates needed, our
body can make glucose from protein or fat. If the carbohydrates are more than usual, our
body can store it up as fat. It produces 4 kcal and is mainly used for fueling muscles and the
brain. Also, most calories should come from carbohydrates.
Dairy products are also very important to a healthy diet. Dairy products (milk, yogurt,
butter) contain calcium (improves bone and teeth strength) and other minerals. It is important
especially for people that are reaching adulthood as it can prevent osteoporosis. Other
minerals such as magnesium (bone structure), iron (useful for red blood cells for oxygen
transport), and potassium (keeping blood pressure low and stable) are also helpful for our
body. The Vitamin D in dairy products help build and maintain bone strength and stabilize
the potassium and calcium. We can also obtain Vitamin D by bathing in sunlight (preferably
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in the morning). The Choose My Plate organization recommends the average adult to have
3 cups of dairy products (milk, yoghurt, etc.) every day.
When consuming meat, fish, poultry, nuts, legumes, and seeds, we consume proteins.
Protein consists of varieties of vitamins and fat. It is broken down by our digestive system
into individual amino acids. It is then used to repair various body parts, such as muscles, red
blood cells, hairs, immune and nervous system, etc. It produces 4 calories per gram, and 10%
- 35% of our calories should come from protein.
Certain meat and olive oil contains fat. Fat is also essential for our body. It is said by
Dietary Reference Intakes by USDA that 20% - 35% calories should come from fat. Some
uses of fat are for growth, energy, and providing cushion for organs. There are several types
of fat: saturated fat, unsaturated fat, and trans fat. Both saturated and trans fat can increase the
risk of heart disease, while unsaturated fat it will decrease it. However, fat must not be over
consumed beyond the limit, because it will cause obesity. The limit for a daily consumption
of fat is around 5-7 teaspoon. Therefore, while it is essential for our body to consume fat, it is
also essential to maintain fat intake.
Fruit and vegetables are a very important to the preservation of a healthy body.
Vegetables and fruit are naturally low in fat, calories, and cholesterol, and contain fiber,
potassium, and different vitamins. Vitamins itself are nutrition whose purpose is to regulate
chemical reactions inside the body. There are vitamins A, B1, B2, B3, B6, B12, C, D, E, K,
pantothenic acid, biotin, and folate (to develop red blood cells). Different vitamins played as
different roles inside the body, for example: vitamin A for soft tissue, vitamin C to help the
body heal from wounds, etc. We need to take vitamins as an intake through our varied diet.
Grains are also essential part to a healthy diet. They are separated into two
categories: whole grains and refined grains. Grains are included in the carbohydrate family
and will prevent/decrease the risk of heart attack. Grains consist of healthy nutrition, such as
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vitamin B (used for metabolism inside the body), iron, and fiber. Fiber itself refers to
nutrients that our gastrointestinal systems are unable to digest (What is fiber? What is dietary
fiber? Fiber rich foods., page W.) There are two types of fiber, soluble and insoluble, each
has their own purpose.
There are also macronutrients that are essential for our human body. One example is
water, which is to hydrate and help the body with many things. We can avoid quite many
diseases when consuming the right amount of water. About 70% of the non-fat mass in the
human body is water. However, the amount water intakes per person are different from one to
another. Some factors that can determine ones amount of water intake are body size, dietary
habits, and physical activity.
Ryan, a personal trainer, said that nutrients are the most important thing to keep the
body healthy and stay fit. Consuming food must be always maintained and always
remember to exercise everyday. he said. Nutrition intakes must be balanced with an equal
amount of exercise, as it can protect from diseases. He also said food preparation is vital to
the body. Slow cooked or boiled food is healthier for the body rather than deep-fried food.
It is not recommended to consume deep fried foods as it can raise cholesterol, increasing the
chance of getting stroke.
There are lots of things not to be missed regarding nutrition. Of course we have to
maintain healthy habits such as exercising and resting with the right amount, but by
consuming the right nutrition on a daily basis we can greatly improve our health. We can also
increase our bodys immunity to diseases, making for a healthier life. With all of that being
said, nutrition intake is very crucial and is one of the determining factors when it comes to
our health condition.


Nutrition Group 4
Works Cited
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Why is Calcium Important. University of Wisconsin School of Medicine and Public Health
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<http://www.medicine.wisc.edu/rheumatology/hansenresearchcalcium>.
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"Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?"
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