IMPORTANCE OF NUTRITION IN THE BODY

1. Good nutrition improves well-being.

2. It helps you manage a healthy weight
3. Maintains the immune system
4. Delays the effects of aging
5. Gives energy
6. Reduces the risk of chronic disease
7. Healthy eating positively affects the mood
8. Increases focus
9. Healthy diets may lengthen your life
10. Having good nutrition helps you save money

WATER

 the most essential requirement of a functioning body.

 Accounts for 50-75% of body weight
 All biochemical reactions occur in water
 Required for digestion, absorption, transportation, dissolving nutrients, elimination of waste
products and thermoregulation

NUTRIENTS THAT WE CAN GET FROM WATER

 Calcium – important in bone health and possibly cardiovascular health

 Magnesium – important in bone and cardiovascular health
 Sodium – an important extracellular electrolyte, lost under conditions of excess sweat
 Copper – important in antioxidant function, iron utilization and cardiovascular health
 Selenium – important in general antioxidant function and in the immune system
 Potassium – important for a variety of biochemical effects (but it is usually not found in natural
drinking waters at significant levels)

FUNCTIONS OF WATER IN THE BODY

1. It helps create saliva

2. It regulates your body temperature

3. It protects your tissues, spinal cord, and joints

4. It helps excrete waste through perspiration, urination, and defecation

5. It helps maximize physical performance

6. It helps prevent constipation

7. It aids in digestion

8. It helps with nutrient absorption

9. It helps you lose weight

 10. It improves blood oxygen circulation

11. It helps fight off illness

12. It helps boost energy

13. It aids in cognitive function

14. It helps improve mood

15. It helps keep skin bright

16. It prevents overall dehydration

Recommended daily fluid intake

Approximate adequate daily intakes of fluids (including plain water, milk and other drinks) in litres per
day include:

Infants
Age AI

0-6 months 0.7 L/day (from breast milk or formula)

7-12 months 0.8 L/day (from breast milk, formula, food, plain water and other beverages, including 0.6 L as fluids)

Children & adolescents

Age AI

Total water Fluids

(Food and fluids) (Including plain water, milk and other drinks)
All
1-3 yr 1.4 L/day 1.0 L/day (about 4 cups)
4-8 yr 1.6 L/day 1.2 L/day (about 5 cups)
Boys
9-13 yr 2.2 L/day 1.6 L/day (about 6 cups)
14-18 yr 2.7 L/day 1.9 L/day (about 7-8 cups)
Girls
9-13 yr 1.9 L/day 1.4 L/day (about 5-6 cups)
14-18 yr 2.2 L/day 1.6 L/day (about 6 cups)
 Adults
Age AI

Total water Fluids

(Food and fluids) (Including plain water, milk and other drinks)
Men
19-30 yr 3.4 L/day 2.6 L/day (about 10 cups)
31-50 yr 3.4 L/day 2.6 L/day (about 10 cups)
51-70 yr 3.4 L/day 2.6 L/day (about 10 cups)
>70 yr 3.4 L/day 2.6 L/day (about 10 cups)
Women
19-30 yr 2.8 L/day 2.1 L/day (about 8 cups)
31-50 yr 2.8 L/day 2.1 L/day (about 8 cups)
51-70 yr 2.8 L/day 2.1 L/day (about 8 cups)
>70 yr 2.8 L/day 2.1 L/day (about 8 cups)

Pregnancy
Age AI

Total water Fluids

(Food and fluids) (Including plain water, milk and other drinks)
14-18 yr 2.4 L/day 1.8 L/day (about 7 cups)
19-30 yr 3.1 L/day 2.3 L/day (about 9 cups)
31-50 yr 3.1 L/day 2.3 L/day (about 9 cups)

Lactation
Age AI

Total water Fluids

(Food and fluids) (Including plain water, milk and other drinks)
14-18 yr 2.9 L/day 2.3 L/day (about 7 cups)
19-30 yr 3.5 L/day 2.6 L/day (about 9 cups)
31-50 yr 3.5 L/day 2.6 L/day (about 9 cups)
PROTEINS

Are large, complex molecules that play many critical roles in the body. They do most of the work
in cells and are required for the structure, function, and regulation of the body’s tissues and
organs.
FUNCTIONS OF PROTEINS
1. Growth and Maintenance

2. Causes Biochemical Reactions

3. Acts as a Messenger

4. Provides Structure

5. Maintains Proper pH

6. Balances Fluids

7. Boosts Immune Health

8. Transports and Stores Nutrients

9. Provides Energy

HOW MUCH PROTEIN DO YOU NEED?

PROTEIN SOURCES
PROTEIN SOURCES

1. Seafood
2. White-Meat Poultry
3. Milk, Cheese, and Yogurt
4. Eggs
5. Beans
6. Pork Tenderloin
7. Soy
8. Lean Beef