Nutrition

The Basics

100

This is one unit of energy.

What is the calorie?

200

These are the amounts of calories a woman and man are recommended to eat each day.

What is 2,000 for a woman and 2,500 for a man?

300

These are the five food groups.

What are fruits, vegetables, grain, protein and dairy.

400

Simply put, this is how nutrition affects mental health.

What you eat directly affects the structure and function of your brain and, ultimately, your mood.

500

This is one example of a positive effect of nutrition on mental health and one example of a negative effect.

Neurotransmitters: Amino acids from protein (fish, eggs, beans) build neurotransmitters that control sleep, mood, and appetite. B vitamins are crucial for creating mood-regulating chemicals. 

Energy: Complex carbs (sweet potatoes, quinoa) provide steady energy, preventing blood sugar crashes that cause irritability and fatigue. 

Brain Protection: Antioxidants, vitamins (C, D, E), minerals (zinc, magnesium), and omega-3s (salmon, chia seeds) protect brain cells from stress and inflammation.

Processed Foods: High in sugar, unhealthy fats, and additives; linked to increased inflammation, anxiety, and depression.

Sugary Drinks & Refined Carbs: Cause blood sugar spikes and crashes, affecting mood and energy. 

Excessive Alcohol/Caffeine: Can disrupt sleep and worsen anxiety. 

Blood Sugar

100

This is the cell's main source of energy.

What is sugar or glucose?

200

This hormone, produced by the pancreas, is released into the bloodstream in response to an increase in blood sugar.

What is insulin?

300

This is the result of the pancreas not being able to make enough insulin.

What is diabetes?

400

Damage to blood vessels caused by high blood sugar levels occurs most often in these organs.

What are the eyes, heart, nerves, feet, and kidneys.

Sugar "sticks" to your small blood vessels and makes it hard for blood to get to your organs.

MACRO nutrients

100

These are the three main "macronutrients."

MACRO=BIG or LOTS

What are protein, carbohydrates and fat?

200

This macro is the body's primary energy source, breaking down into glucose for fuel; found in grains, fruits, vegetables, and dairy.

What is a carbohydrate?

300

This macro builds and repairs tissues, and makes hormones and enzymes; found in meat, beans, dairy, nuts, and seeds.

What is protein?

400

This macro provides concentrated energy, helps absorb fat-soluble vitamins (A, D, E, K), and support cell structure; found in oils, nuts, seeds, and fatty fish.

What is fat?

500

A balanced intake of all three macros is vital for proper bodily function. The recommended daily ranges are typically around 45-65% of this, 20-35% of this and 10-35% of this.

What are carbs, fat and protein?

MICRO nutrients

100

These are essential MICROnutrients your body needs in small amounts to function, grow, and stay healthy, obtained primarily through a varied diet.

What are vitamins and minerals?

200

These micros are organic (from living plants and animals) and are either fat or water soluble.

What are vitamins?

Fat Soluble-A, D, E and K

Water soluble-B and C

300

These micronutrients are inorganic (from water and soil) and absorbed by plants and animals.

What are minerals?

Macro: Calcium, Potassium, Magnesium

Trace: Iron, Zinc, Iodine

Did You Know...?

100

This helps to slow down the absorption of sugar, thereby helping your blood sugar level to remain steadier or more even.

What is fiber?

non-digestible parts of plants that benefit health by promoting regularity, managing blood sugar, lowering cholesterol, and increasing fullness  

200

This type of fiber dissolves to form a gel, slowing digestion. 

• Benefits: Lowers cholesterol, controls blood sugar, promotes fullness. 
  
  
• Sources: Oats, beans, apples, citrus fruits, peas, barley. 

What is Soluble Fiber?

300

This type of fiber doesn't dissolve, thereby adding bulk to stool. 

• Benefits: Prevents constipation, promotes regularity, keeps bowels healthy. 
  
  
• Sources: Whole wheat, bran, nuts, seeds, vegetable skins. 

What is Insoluble Fiber?

400

This is the recommended daily intake for adult women and men, respectively.

What is 25 grams for women and 38 grams for men?