+

6 Essential Nutrients

+Journal

Example: Breakfast

Orange Juice Special K cereal Yoplait yogurt

Lunch Turkey sandwich Apple Wheat Thins Water

Snack Granola bar

Dinner Spaghetti with meat

sauce Garlic Bread Caesar Salad Water

Write down everything you ate and drank yesterday. Break it up into meals (breakfast, lunch, dinner) and snacks.

+Breakfast?

+Breakfast Tid-Bits By recharging the brain and body with breakfast,

you'll be more efficient in just about everything you do.

Studies show that kids who skip breakfast are tardy and absent from school more often than children who eat breakfast on a regular basis.

Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss.

Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to avoid hunger.

+Nutrients Quiz

What type of nutrient (carbs, protein, fat) are the following foods?1. Brownies

2. Eggs

3. Bananas

4. Olives

5. Chicken

6. Crackers

7. Potatoes

8. Cheese

9. Almonds

10. Pasta

11. Butter

12. Beans

13. yogurt

+Nutrient Quiz Answers What type of nutrient (carbs, protein, fat) are the

following foods?1. Brownies simple carbs… saturated fat

2. Eggs egg whites = pure protein egg yolks = fats

3. Bananas simple carbs

4. Olives fats

5. Chicken protein

6. Crackers complex carbs

7. Potatoes complex carbs

8. Cheese fats

9. Almonds protein… unsaturated fat

10. Pasta complex carbs

11. Butter fats

12. Beans protein

13. Yogurt protein

+Vocab.

Nutrient: a substance in food that helps with body processes

Calorie: a unit of energy produced by food

+CARS

+Cars

What is a purpose of a car?

What do cars need to move and go?

Are there different varieties of fuel?

What is the Motor of the car…does the engine matter?

What are different makes and models of cars?

What kinds of colors to cars come in?

Do cars break down without proper maintenance? Who repairs cars?

+Human Body

What is the purpose of a body?

What does the body need to move?

Are there different sources of fuel?

What is the motor of the body?

What are different shapes and sizes of bodies?

Do bodies come in all sorts of colors?

Do bodies breakdown and if so where do we go to repair?

+Car vs. Body

Car Vehicle to get to point

A to B Requires fuel Fuel: low, mid,

premium Motor (burns fuel) SUV, sedan,

convertible, etc. Multi-colored mechanic

Body Vehicle to get to point A

to B Requires Fuel (food) Food: low, mid,

premium Metabolism (burns

food) Pear, apple, hourglass,

stick Black, white, red doctor

+Fact…!!!

None of us got to choose our body!

No matter what our given physical vehicle might be, we all have the responsibility to treat it with care in order to ensure it will run well as long as possible.

+Journal

Go back through your food from yesterday and label the “good” foods and the “bad” foods.

Examples?

+Good, Better, Best

There is NO such thing as “bad” foods!!!

But rather, there are GOOD, BETTER, & BEST foods too choose from.

MODERATION IS KEY!!!

+3 Grades of Fuel

Unleaded Will fuel the car but may cause build up

in engine

Mid-grade Unleaded Good fuel not the best but runs cleaner

than unleaded

Premium Unleaded Finest fuel helps the motor run clean

+Body has 3 levels of fuel as well

Unleaded: gives fuel (energy but may cause build up in the body)

Example: donuts, cookies, soda, potato chips, cinnamon rolls, candy bars, crackers, burgers, fries, pizza

+Mid Grade Fuel

mid-grade unleaded: runs cleaner than unleaded but still may have harmful effects on the body Processed meats and cheeses, macaroni and cheese,

hamburger, chicken with skin, canned fruits and vegetables, processed foods, white bread, fruit juices,

+Premium Fuel

Premium Fuel: runs cleanest in the body Apples, oranges, grapes, skinless chicken, turkey, carrots,

broccoli, any fresh vegetables, mozzarella cheese, brown rice, whole wheat bread, nuts, organic food sources.

+Grains and the 3 fuel degrees

Unleaded: Cinnamon roll, crescent, butter roles, pop tarts

Mid-grade: White bread, white rice, potatoes

Premium: 100% whole wheat bread,

brown rice

Essential Macronutrients

Carbohydrates

+Carbohydrates The bodies preferred source of energy!!!!

Should make up about 50-60% of our daily food.

Main dietary sources: bread, pasta, crackers, cereals, potatoes, fruit, etc.

2 Types of Carbs

Simple Carbs Requires little digestion a quick energy source Fruit, candy, baked goods

Complex Carbs Requires more digestion sustained energy Mainly grains… & some veggies

+Dietary Goal

Make at least HALF of your grains WHOLE!!!

WHY???

Consuming whole grains as part of a healthy diet may reduce the risk of heart disease, diabetes, and other chronic health conditions.

Eating whole grains may help with weight management.

How can we do this?

Fats

+Benefits of Fat (unsaturated) Provides strong cell walls

Cushions organs and bones

Helps maintain body temperature by providing insulation

Helps the absorption of fat soluble vitamins

Provides flavor to meals

BRAIN POWER… 2/3 of the brain is fat

Lowers risk of cancer & heart disease

+2 Types of Fat

20-30% of our diet

Saturated Fat (unhealthy) Usually come from animal food sources Solid at room temperature Egg yolks, butter, cheese, red meat, 2% and whole

milks

Unsaturated Fat (healthy) Usually come from plant sources Liquid at room temperature Olive oil, nuts, vegetable oil, avocado, fish

Proteins

+Benefits of Protein

Function Essential for growth and development Builds and repairs tissues Provides energy and heat to the body

Forms Muscles, bones, blood, & cells

Amino acids 20 amino acids all together 11 are made in the body 9 HAVE to come from food sources

+2 Types of Protein

10-20% of our diet

Complete Proteins Contains ALL 9 of the essential amino acids Animal products

Meat, fish, poultry, milk, yogurt, egg whites The soybean is the only plant product that is a complete

protein

Incomplete Proteins Does NOT contain all essential amino acids Incomplete proteins must be combined to obtain all

essential amino acids Plant sources

Legumes, beans, nuts,

+Focus on lean protein

Lean protein sources: Egg whites Chicken breasts Fish Nuts Turkey breasts Lean steaks

Essential Micronutrients

Vitamins

Minerals

Water

+Vitamins

A nutrient that helps the body use carbs, fats, and proteins.

They don’t provide energy to the body directly, but help unleash energy stored in carbs, fats, and proteins.

+2 Types of Vitamins

Fat-soluble a vitamin that dissolves in fat Harder to digest

Water-soluble A vitamin that easily dissolves in water and cannot be

stored by the body. Excess leaves through urine

+FAT SOLUBLE VITAMINS

Vitamin A: Helps eyes, skin and bone growth Yellow, Red, and Green fruits and veggies; Milk; Eggs

Vitamin D: Healthy Bones Eggs, Milk, and Sun Rays

Vitamin E: Immune System, Healthy Blood Cell Dark Green Vegetables, Nuts, and Grains

Vitamin K: Blood clotting Dark Green Vegetables

+WATER SOLUBLE VITAMINS

Vitamin C: Gums, healing process, healthy

blood cells Fruit; and Red and Green Vegetables

Vitamin B: Helps body get energy from food, and helps heal the

body All food groups, except fats

Especially whole-grain foods

+Minerals

PROVIDES nutrients needed to regulate body functions.

2 types of minerals Macro-Minerals

Required in greater amounts Trace Minerals

Needed in very small amounts. But still important to the body

+Macro-Minerals SODIUM:

Water balance, and nerve cell conduction Table salt, high-salt meats, cheese, and crackers

CALCIUM: strong bones, teeth and heart Milk, Cheese, and Cottage Cheese

MAGNESIUM: Fights depression, insomnia, nervousness Dark Green Vegetables, Apples

PHOSPHORUS: healthy gums, teeth, growth of cells Whole grains, fish, poultry

+Trace Minerals

IODINE: Energy, alert, growth Table salt, Seafood

IRON: Forms blood, growth, no fatigue Oatmeal, red meat, liver

+WATER

75% OF YOUR BODY IS WATER

PROVIDES: Helps digestion Removal of waste from the body….CLEANSE Regulates temperature Makes up blood

FOOD SOURCES: Water, juice, soups, vegetables

HOW CAN WE DRINK MORE WATER?