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Nutrition & Hydration

Nutrition is essential for growth, energy maintenance, and disease prevention, involving macronutrients like carbohydrates and proteins, and micronutrients like vitamins and minerals. A balanced diet includes a variety of food groups, while hydration is crucial for fluid balance, temperature regulation, and cellular functions. Maintaining good eating habits and proper hydration supports overall health and well-being.

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4 views23 pages

Nutrition & Hydration

Nutrition is essential for growth, energy maintenance, and disease prevention, involving macronutrients like carbohydrates and proteins, and micronutrients like vitamins and minerals. A balanced diet includes a variety of food groups, while hydration is crucial for fluid balance, temperature regulation, and cellular functions. Maintaining good eating habits and proper hydration supports overall health and well-being.

Uploaded by

sncrohtak
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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NUTRITION & HYDRATION

"Understanding the importance of


nutrition for a healthy life"
WHAT IS NUTRITION?

• Nutrition is the process of taking in and using food and


nutrients for growth, energy, and maintenance of body
functions.
Food : Nutrient:

Anything solid or liquid A nutrient is a substance that

which when swallowed, provides nourishment and energy

digested, assimilated for growth, maintenance, and

and nourishes the body. repair of the body's tissues and


organs.
IMPORTANCE OF NUTRITION
•Growth and Development: Proper nutrition is crucial during
childhood and adolescence for growth and development.
•Maintain Energy Levels: A balanced intake of macronutrients
ensures that you have enough energy for daily activities.
•Disease Prevention: Good nutrition helps prevent chronic diseases
like heart disease, diabetes, and cancer.
•Mental Health: Nutrients like omega-3 fatty acids and vitamins can
affect mood and cognitive function.
TYPES OF NUTRIENTS

Macronutrients Micronutrients
• Carbohydrates • Vitamins
• Proteins • Minerals
• Fats
BALANCED DIET

• A balanced diet includes a variety


of foods in the right proportions to
provide the necessary nutrients for
optimal health.
FOOD GROUPS
The main food groups are:
Fruits and Vegetables:
• Provide essential vitamins, minerals, and fiber.
• Aim for a variety of colors to maximize
nutrient intake.
Whole Grains:
• Some examples are Rice, Oats, Wheat, Ragi,
Millets etc
• Source of Carbohydrates
• High in fiber and provide B vitamins and
energy.
Dairy or Dairy Alternatives:

• Provide calcium, vitamin D, and


protein.
•Options include milk, cheese, yogurt,
and fortified plant-based alternatives.

Fats and Oils:


• Healthy fats (like those from
avocados, nuts, and olive oil) are
important for brain health and
energy.
• Limit saturated and trans fats
found in processed foods.
Proteins:
• Sources include meat, fish, eggs,
legumes, nuts, and seeds.
• Protein is essential for building and
repairing tissues
• Synthesis of enzymes and hormones.
HEALTHY EATING HABITS

Develop Good Eating Habits

• Eat regular meals

• Choose a variety of foods

• Limit processed and sugary foods

• Drink plenty of water

• Avoid overeating
FOODS TO AVOID
WATER BALANCE:
Balancing body water input and
output is crucial for maintaining
proper fluid balance.
Sweating is necessary for
• Body temperature regulation
• Gives cooling effect
Dehydration
Symptoms:
• Dry Mouth
• Headache
• Dizziness
• Blackout
• Decreased Strength
and Endurance
• Confusion
• Concentrated/Dark Yellow
urine

Your body will demand water through


THIRST
Electrolyte can be replenishes through-
Lemon water, Coconut water, Fruit Juices etc.
Urine colour
Observation:

Keep in mind that


certain medications,
foods, or medical
conditions can affect
urine color, so it's
essential to consider
other factors as well.
IMPORTANCE OF HYDRATION
•Maintains Fluid Balance: Keeps bodily fluids in balance, which is
essential for processes like digestion, absorption, and circulation.
•Regulates Body Temperature: Through sweating and respiration,
hydration helps maintain a stable body temperature.
•Supports Cellular Functions: Water is involved in numerous
biochemical reactions and helps in the transportation of nutrients and
waste products.
•Prevents Dehydration: Dehydration can lead to headaches,
reduced physical performance, and more serious health issues.
SOURCES OF HYDRATION

•Water: The most direct and effective way to stay hydrated.


•Other Beverages: Includes milk, herbal teas, and juices, though they
can also contain sugars and other additives.
•Foods: Fruits and vegetables (like cucumbers, oranges, and melons)
have high water content and contribute to hydration.
Recommended Intake:

• The amount of water needed can vary based on factors like age,
gender, activity level, and climate.

• A general guideline is to drink about 8-10 cups (2-4 liters) of


water a day, but individual needs may vary.
By maintaining a balanced diet and staying
properly hydrated, you support overall health,
energy levels, and well-being.

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