WaterEssential for life

It is possible to live without food than without water.

Water makes up about 45-75% of your body weight

Why is water important?Aids with transportMechanical functionsHelps to break substances downHelps to maintain body temperature/pH

How much water do you need?Adequate intake:

For men: 125 oz / dayFor women: 91 oz / day

Ideally 80% of water should coming from drinking fluids. 20% of water intake should come from food

http://www.childrenfirst.nhs.uk/teens/images/healthyeating/vitamins.jpg

VitaminsCertain vitamins and minerals are needed for

the body to function.13 vitamins22 minerals

Two types of vitaminsWater-solubleFat-soluble

(Kline, 2008)

(Kline, 2008)

Minerals22 minerals are needed by the bodyTwo categories:

Major Include calcium, chloride, magnesium, phosphorus,

potassium, sodium, and sulfur

Trace Include iron, zinc, iodine, selenium, copper,

manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

SodiumWhat does sodium do for you?

Helps maintain fluid balanceHelps transmit nerve impulsesInfluences contraction and relaxation of

muscles

Sodium & HealthToo much sodium

Causes high blood pressureMay lead to fluid retention

Sodium Savvy

The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day.

It is recommended to stay in a range of 1,500 to 2,400 mg / day.

Where are you getting sodium?

www.mayoclinic.com

Sodium & FoodOn food labels:

Monosodium glutamate (MSG)Baking sodaBaking powderDisodium phosphateSodium alginateSodium nitrate or nitrite

Reducing sodium in your dietEat more fresh foodsEat less processed foodsLook for low-sodium productsLimit the salt you add to foodsExperiment with other seasoningsUse salt substitutes with caution

CalciumThe most abundant mineral in your body

99% is stored in the bonesKnown for bone health

How much do you need?Males 19-50 years old: 1,000 mg / dayFemales 19-50 years old: 1,000 mg / day

Vitamin D / Calcium Deficiency

May lead to osteomalacia and/or osteoporosis

Calcium & FoodsDairy products, fortified juices, sardines

Food Calcium

Yogurt, plain (low-fat)Yogurt, flavored (low-

fat)

1 cup - 415 mg1 cup – 345 mg

Milk, skimMilk, 1-2%

1 cup – 302 mg1 cup – 300 mg

Ice cream ½ cup – 88 mg

Broccoli, cooked ½ cup – 68 mg

Salmon, canned 3 oz – 165 mg

Fortified orange juice 8 oz – 300 mg

IronIron deficiency is the most widespread

vitamin or mineral deficiency in the world.70% of your body’s iron is in your hemoglobin

Too little iron = too little oxygen

Iron & FoodsHeme iron:

Found in animal products Red meats, liver, poultry and eggs

Non-heme iron:Found in plant products

Beans, nuts, seeds, dried fruits, fortified breads and cereals

Iron supplementsCheck with your doctor first.High risk groups:

◦ Strict vegetarians◦ Those who do not eat a balanced diet◦ Those who are over 60◦ Smokers and those who regularly drink alcohol◦ Chronic dieters◦ Those who suffer from food allergies,

intolerances

Antioxidants / PhytochemicalsWhat are they?

Why are they important?

Where do you get them?

(Kline, 2008)