Nutrients are the building blocks of our diet, divided into macronutrients and micronutrients. Macronutrients provide energy and structural components, while micronutrients support various bodily functions. Understanding these nutrients is key to maintaining a balanced, healthy diet.

Nutrient density and hydration are crucial aspects of nutrition. Nutrient-dense foods pack more vitamins and minerals per calorie, promoting overall health. Water, essential for life, regulates body temperature, transports nutrients, and supports various bodily functions. Staying hydrated is vital for optimal health.

Macronutrients and Micronutrients

Classification of macronutrients

• Carbohydrates fuel body as primary energy source providing 4 calories per gram, categorized as simple (glucose, fructose) and complex (pasta, whole grains)
• Proteins serve as building blocks for tissues, enzymes, and hormones yielding 4 calories per gram, composed of essential and non-essential amino acids
• Lipids store energy and insulate body providing 9 calories per gram, classified as saturated (butter), unsaturated (olive oil), and trans fats (some processed foods)

Role of micronutrients in health

• Vitamins
  • Fat-soluble vitamins A, D, E, K stored in body tissues for extended periods
  • Water-soluble B complex and C require regular intake as body doesn't store them
• Minerals
  • Major minerals needed in larger amounts support bone health and fluid balance (calcium, phosphorus, magnesium)
  • Trace minerals required in smaller quantities crucial for various bodily functions (iron, zinc, selenium)
• Functions of micronutrients
  • Act as enzyme cofactors facilitating biochemical reactions
  • Serve as antioxidants protecting cells from damage (vitamin C, E)
  • Support bone and tooth formation (calcium, vitamin D)
  • Aid in blood clotting (vitamin K)
  • Enable oxygen transport throughout body (iron in hemoglobin)

Nutrient Density and Hydration

Concept of nutrient density

• Nutrient density measures amount of nutrients per calorie in food
• Benefits of nutrient-dense foods
  • Deliver more vitamins and minerals per serving promoting overall health
  • Enhance satiety with fewer calories aiding in weight management
• Nutrient-dense foods include leafy greens (spinach), berries (blueberries), lean proteins (chicken breast), and whole grains (quinoa)
• Contrast with energy-dense, nutrient-poor foods like candy or chips which provide calories but few essential nutrients

Functions of water in body

• Water regulates body temperature through sweating and respiration
• Transports nutrients and oxygen to cells via bloodstream
• Removes waste products through urine and feces
• Lubricates joints reducing friction and supporting movement
• Serves as medium for chemical reactions in body
• Importance of hydration
  • Maintains blood volume ensuring efficient circulation
  • Supports cognitive function improving focus and alertness
  • Aids digestion by forming saliva and moving food through intestines
• Hydration recommendations vary based on age, activity level, and climate
• Water sources include beverages and water-rich foods (watermelon, cucumber)
• Signs of dehydration include thirst, dark urine, fatigue, and headache indicating need for increased fluid intake