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Dimensions of Health: Nutrition

Khirman Mirza

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Nutrition as a Determinant of Health

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The foods we eat give our body the nutrients it needs to function properly. Without the proper nutrients, our health is negatively is effected. Eating too much of unhealthy foods can give our bodies the wrong “instructions” which can cause us to become overweight and we put ourselves at the risk of diseases such as:

  • arthritis
  • diabetes
  • heart disease

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Macronutrients

Macronutrients are nutrients which provide calories or energy. We need these in large amounts since they help with growth, metabolism, and other body functions. There are three macronutrients:

  1. Carbohydrates
  2. Fats
  3. Proteins

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3 Macronutrients: Carbohydrates

Carbohydrates are the macronutrients we need the most because:

  • they are the body’s main source of fuel
  • Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly
  • all of the tissues and cells in our body can use glucose for energy
  • carbohydrates can be stored in muscles and the liver to be used later for energy

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3 Macronutrients: Fats

Despite the bad reputation fat has, it is essential to our health. We need fat for:

  • normal growth and development
  • energy
  • absorbing specific vitamins (such as vitamin A, D, E, and K)
  • maintaining cell membranes

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3 Macronutrients: Proteins

We need to consume proteins because:

  • growth
  • tissue repair
  • immune functions
  • preserving lean muscle mass
  • making essential hormones and enzymes

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Canada’s Health Food Guide

http://www.healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/food-guide-aliment/my-guide-mon-guide/index-eng.php

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My Food Guide

Sex: Female, Age: 14-18 Years

  • Fruits and Vegetables: 7
  • Grain Products: 6
  • Milk and Alternatives: 3-4
  • Meat and Alternatives: 2

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Alberta Nutrition Guidelines

Child and Youth

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Choose Most Often

Vegetables and Fruits

Grain Products

Milk and Alternatives

Meat and Alternatives

  • frozen, fresh, or canned
  • dried snack bars
  • baked fruits/veggies

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  • whole grains such as oats, brown rice, and wild rice
  • whole grain cereal
  • whole grain pasta
  • whole grain bread

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  • plain milk/unflavoured milk
  • soy milk
  • soygurt
  • cottage cheese

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  • beans (kidney, black, soy)
  • lentils (chickpeas)
  • tofu
  • nuts and seeds
  • nut butters
  • chicken
  • beef

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How to be Healthy

  • get educated
  • learn how to cook
    • different, healthy methods include: baking, broiling, boiling, poaching, roasting, grilling
    • cook with different oils
  • meal plan
  • http://www.healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/food-guide-aliment/my-guide-mon-guide/index-eng.php
  • drink at least 8 glasses of water
  • have a colourful plate of food
  • don’t skip breakfast - even a banana is better than nothing
  • get a good amount of sleep
  • keep active - try to get at least half an hour

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References

  • McKinley Health Center. "Macronutrients: The Importance of Carbohydrate, Protein, and Fat." McKinley Health Center. University of Illinois at Urbana - Champaign, 02 Apr. 2014. Web. 17 Feb. 1998. <http://www.mckinley.illinois.edu/handouts/macronutrients.htm>.
  • Alberta Government. "Alberta Nutrition Guidelines for Youth and Children." Healthy Alberta. Publications Health Canada, Sept. 2008. Web. 17 Feb. 2016. <http://www.healthyalberta.com/NutritionGuidelines-Sept2012.pdf>.
  • Alberta Government. "Alberta Nutrition Guidelines for Youth and Children." Healthy Alberta. Publications Health Canada, Sept. 2008. Web. 17 Feb. 2016. <http://www.healthyalberta.com/NutritionGuidelines-Sept2012.pdf>.
  • http://www.healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/food-guide-aliment/my-guide-mon-guide/index-eng.php

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