Nutrition

9th grade health class

David String

• Water

• Carbohydrates

• Vitamins

• Minerals

• Protein

• Fats

Six Classes of Nutrients

WaterWhy is water important?

Helps lubricate joints

Essential for survival

Maintenance of body temperature

Helps to remove waste products

Transports chemicals throughout your body

Up to 60% of your body is made up of water

DehydrationWhat causes dehydration?

Not consuming enough water

Loss of water in the body

How can I prevent dehydration?

Drink 8-10 cups per day of fluids

When exercising:

2 cups per pound of weight lost

CarbohydratesWhat are carbohydrates? Nutrients found in food that your body breaks down and

turns into energy.

What if I don’t eat enough carbohydrates? Weight loss, lack of energy

What if I eat too many carbohydrates? Weight gain

Types of Carbohydrates Simple

Complex Sugars

Digests faster

Candy, Cake, Fruit

Fiber and Starches

Digests Slower

Vegetables, Beans,

Pasta

Vitamins Your body needs small amounts of each type of vitamin.

Build and maintain healthy bones and muscle tissue.

Support your immune system.

Important for metabolic reactions.

Important for proper growth and development.

Vitamins Water Soluble

• Dissolve in water

B

C

Fat Soluble

Dissolve in fat

A

D

E

K

Important for:

Maintenance of vision and skin

Immune system function

Can be found in:

Orange and deep-green vegetables and fruits

Liver, milk, butter and cheese

B Vitamins There are many different types of B vitamins.

Play roles in metabolism and metabolic

reactions.

Can be found in meat, vegetables and fruits.

Major Functions:

Maintenance and repair of connective tissues

Promotes healing

Aids in iron absorption

Can be found in:

Fruits

Vegetables

Major Functions:

Development and maintenance of bones and teeth.

Promotion of calcium absorption

Can be found in:

Milk and margarine

Egg yolks and fish oils

Sunlight on skin produces vitamin D

Important for:

Protection and maintenance of cellular membranes

Immune system function

Can be found in:

Vegetable oils

Green leafy vegetables

Nuts and seeds

Major Functions:

Essential for blood clotting.

Role in bone formation.

Can be found in:

Green leafy vegetables

Cereals

MineralsFunctions of minerals:

Maintain pH balance in the body

Facilitate transfer of nutrients across cell membranes

Help regulate tissue growth

Can be found in:

Milk, eggs, vegetables and nuts

Fish, fruit, butter and cereals

Types of MineralsMacro-minerals

Your body requires more of

these

Micro-minerals

Your body requires less of

these

ProteinMajor Functions:

Important for cell growth and repair

Source of energy

Muscle contractions require protein

Can be found in:

Meats, fish, and nuts

Eggs, milk and beans

FatsWhy are fats so important?

Source of energy

Most calories per gram (9)

Allows you to absorb fat-soluble vitamins

Protects important organs by cushioning them

Insulate body to keep it warm

FatsUnsaturated Fats:

Liquid at room temperature

Vegetable oils, Fish oils

Olive oil, Corn oil

Saturated Fats:

Solid at room temperature

Butter, Cheese

Fatty meats, Lard

Summary Balance what you eat

Make sure to get enough nutrients in your diet

Stay away from unhealthy food choices

Consume more healthy foods!!!!!!