Nutrients In FoodsNutrients In Foods

Mrs. RossMrs. Ross

66thth Grade Health Grade Health

Total CaloriesTotal Calories

Drink water instead of pop, juice, or Drink water instead of pop, juice, or sports drinkssports drinks

Cut out packaged meals and sugary Cut out packaged meals and sugary foodsfoods

Watch the portion sizesWatch the portion sizes Snack throughout the day instead of 3 Snack throughout the day instead of 3

mealsmeals Fill up on fruit, veggies, and lean Fill up on fruit, veggies, and lean

protein for snacks protein for snacks

ProteinProtein Most all the parts of our bodies Most all the parts of our bodies

are made from protein: hair, are made from protein: hair, skin, blood, organs, and skin, blood, organs, and muscles. It is needed for cells to muscles. It is needed for cells to grow. It also repairs or replaces grow. It also repairs or replaces healthy cells and tissues. If we healthy cells and tissues. If we do not get enough calories from do not get enough calories from fat and carbohydrates we may fat and carbohydrates we may use protein for energy. use protein for energy.

CarbohydratesCarbohydrates

Because carbohydrate-rich foods are usually Because carbohydrate-rich foods are usually low in calories, they can help us keep a low in calories, they can help us keep a healthy weight. When we shop we can get healthy weight. When we shop we can get the carbohydrates we need without added the carbohydrates we need without added fat by reading food labels. Compare crackers fat by reading food labels. Compare crackers and bread products and try the ones with and bread products and try the ones with less fat. Use more vegetables without fatty less fat. Use more vegetables without fatty sauces.sauces.

FiberFiber Some fibers can help Some fibers can help

lower blood cholesterol.lower blood cholesterol. We get more fiber when We get more fiber when

we eat whole fruits and we eat whole fruits and vegetables with the peels vegetables with the peels and seeds than we do and seeds than we do when we eat foods like when we eat foods like applesauce or instant applesauce or instant mashed potatoes. When mashed potatoes. When we shop we can look on we shop we can look on food labels to find food labels to find products that say "100%" products that say "100%" whole grain. We can also whole grain. We can also compare the Nutrition compare the Nutrition Facts to find foods with Facts to find foods with more fiber. more fiber.

Total FatTotal Fat

Fat is found in many foods. Some of the fat that Fat is found in many foods. Some of the fat that we eat comes from the fat we add in cooking or we eat comes from the fat we add in cooking or spread on breads, vegetables or other foods. A lot spread on breads, vegetables or other foods. A lot of fat is hidden in foods that we eat as snacks, of fat is hidden in foods that we eat as snacks, pastries or prepared meals. pastries or prepared meals.

We can reduce the amount of fat we eat by We can reduce the amount of fat we eat by cutting down on the fat that we add in cooking or cutting down on the fat that we add in cooking or spread on foods. We can eat skim milk and low spread on foods. We can eat skim milk and low fat cheeses instead of whole milk and cheese. We fat cheeses instead of whole milk and cheese. We can also use less fat, oil, butter, and margarine. can also use less fat, oil, butter, and margarine. Another way to cut down on fat is to drain and Another way to cut down on fat is to drain and trim meats and take the skin off poultry. We can trim meats and take the skin off poultry. We can also read labels and compare the amount of fat in also read labels and compare the amount of fat in foods to make lower fat choices. foods to make lower fat choices.

Saturated Saturated FatFat

When we eat too much saturated fat, it increases When we eat too much saturated fat, it increases our chances of getting heart disease. When we our chances of getting heart disease. When we reduce the amount of saturated fats in our diets, reduce the amount of saturated fats in our diets, it may reduce the blood cholesterol level and it may reduce the blood cholesterol level and reduce our chances of developing heart disease. reduce our chances of developing heart disease.

We can reduce the saturated fats in our diets by We can reduce the saturated fats in our diets by using skim milk and low fat cheeses instead of using skim milk and low fat cheeses instead of whole milk and cheese. We can also use less fat, whole milk and cheese. We can also use less fat, oil, butter, and margarine. At the table, use tub oil, butter, and margarine. At the table, use tub margarine instead of butter. Another way to cut margarine instead of butter. Another way to cut down on fat is to drain and trim meats and take down on fat is to drain and trim meats and take the skin off poultry. Simply reducing the total the skin off poultry. Simply reducing the total amount of fat we eat goes a long way toward amount of fat we eat goes a long way toward reducing saturated fats. reducing saturated fats.

Linoleic (omega 6)Linoleic (omega 6)

Omega 6 - Linoleic Acid (LA) - is the Omega 6 - Linoleic Acid (LA) - is the essential fatty acid in ample supply. Excess essential fatty acid in ample supply. Excess intake of omega 6 can cause increased intake of omega 6 can cause increased water retention, raised blood pressure and water retention, raised blood pressure and raised blood clotting.raised blood clotting.

We should REDUCE our consumption of We should REDUCE our consumption of omega-6 fatty acids and INCREASE our omega-6 fatty acids and INCREASE our consumption of consumption of omega-3 fatty acidsomega-3 fatty acids..

Foods rich in Omega 6’s are Safflower oil, Foods rich in Omega 6’s are Safflower oil, Sunflower oil, Corn oil, Sesame oil, Hemp Sunflower oil, Corn oil, Sesame oil, Hemp oil, Pumpkin oil, Soybean oil, Walnut oil, oil, Pumpkin oil, Soybean oil, Walnut oil, Wheatgerm oil, Evening Primrose oil Wheatgerm oil, Evening Primrose oil

Alpha Alpha Linoleic Linoleic

(omega 3)(omega 3) Omega 3 fatty acids are Omega 3 fatty acids are

polyunsaturated fatty acids that polyunsaturated fatty acids that have been known to increase HDL have been known to increase HDL (good cholesterol), decrease (good cholesterol), decrease triglycerides, prevent irregular triglycerides, prevent irregular heart beats, and prevent blood clot heart beats, and prevent blood clot formation. formation.

Foods that include Omega 3’s are Foods that include Omega 3’s are Walnuts, Butternuts, Flaxseed, Walnuts, Butternuts, Flaxseed, Soybean, Oils (flaxseed, canola, Soybean, Oils (flaxseed, canola, soybean), Fatty fish (salmon, soybean), Fatty fish (salmon, herring, tuna, mackerel, sardines, herring, tuna, mackerel, sardines, bluefish) bluefish)

CholesterolCholesterol Our bodies need some cholesterol, but we make all the Our bodies need some cholesterol, but we make all the

cholesterol we need in our livers. cholesterol we need in our livers. Since every animal has a liver, when we eat foods made Since every animal has a liver, when we eat foods made

from animal products (fish, eggs,chicken, milk, beef or from animal products (fish, eggs,chicken, milk, beef or cheese) we eat cholesterol. cheese) we eat cholesterol.

If we make too much cholesterol or eat too many foods If we make too much cholesterol or eat too many foods that contain cholesterol or saturated fat, the level of that contain cholesterol or saturated fat, the level of cholesterol in the blood increases and so does the chance cholesterol in the blood increases and so does the chance of getting heart disease. of getting heart disease.

Eating less fat, less saturated fat, and less cholesterol will Eating less fat, less saturated fat, and less cholesterol will all help lower blood cholesterol. all help lower blood cholesterol.

Cutting the amount of cholesterol we eat may only have a Cutting the amount of cholesterol we eat may only have a small effect on blood cholesterol. To cut down on small effect on blood cholesterol. To cut down on cholesterol, we can eat more plant foods as sources of cholesterol, we can eat more plant foods as sources of protein instead of meat. Eat legumes like black beans, protein instead of meat. Eat legumes like black beans, lentils, black-eyed peas and kidney beans instead of meat lentils, black-eyed peas and kidney beans instead of meat and poultry.and poultry.

Vitamin AVitamin A Vitamin A is also needed for healthy Vitamin A is also needed for healthy

eyes. It forms the part of the eye that eyes. It forms the part of the eye that helps you to see in dim light. Vitamin A helps you to see in dim light. Vitamin A may also help prevent certain types of may also help prevent certain types of cancer. cancer.

You can get vitamin A from both plant You can get vitamin A from both plant foods and animal foods. Dark orange foods and animal foods. Dark orange and green vegetables and fruits like and green vegetables and fruits like carrots, kale, turnip greens and other carrots, kale, turnip greens and other dark greens, broccoli, red and green dark greens, broccoli, red and green peppers, pumpkin, sweet potatoes, peppers, pumpkin, sweet potatoes, winter squash, cantaloupe and winter squash, cantaloupe and peaches are all good sources of this peaches are all good sources of this vitamin.vitamin.

Animal foods, such as egg yolks, milk, Animal foods, such as egg yolks, milk, cheese and liver are good sources, too.cheese and liver are good sources, too.

Vitamin CVitamin C Vitamin C helps form a cement-like material Vitamin C helps form a cement-like material

between our cells. We need vitamin C to heal cuts, between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may strength and can cause us to bleed easily. It may also prevent some cancers.also prevent some cancers.

Vitamin C is not stored in the body. When we eat Vitamin C is not stored in the body. When we eat too much of the vitamin we get rid of it in our urine. too much of the vitamin we get rid of it in our urine. Therefore, we need some vitamin C every day. Therefore, we need some vitamin C every day.

Vitamin EVitamin E Vitamin E protects the heart, improves Vitamin E protects the heart, improves

the immune system, protects against the immune system, protects against cataracts and may even be of service in cataracts and may even be of service in the fight against cancer and Alzheimer's the fight against cancer and Alzheimer's Disease. Disease.

ThiaminThiamin Also called Vitamin B1Also called Vitamin B1 Thiamin is easily lost when foods are Thiamin is easily lost when foods are

cooked or processed. cooked or processed.

RiboflavinRiboflavin

Another name for riboflavin Another name for riboflavin is vitamin B2. Riboflavin is vitamin B2. Riboflavin works with other B vitamins works with other B vitamins to help your body use the to help your body use the energy you get from food. energy you get from food. It also helps the body to It also helps the body to use protein in food to build use protein in food to build new cells and tissues. new cells and tissues.

Like other B vitamins, Like other B vitamins, riboflavin is easily lost riboflavin is easily lost when foods are cooked or when foods are cooked or processed. processed.

NiacinNiacin Niacin works with other B vitamins to help your Niacin works with other B vitamins to help your

body use the energy you get from food. It is also body use the energy you get from food. It is also important to help use protein from the diet to important to help use protein from the diet to build new cells and tissues. build new cells and tissues.

Most kinds of meat, poultry and fish are good Most kinds of meat, poultry and fish are good sources of niacin. "Enriched" grains, like breads, sources of niacin. "Enriched" grains, like breads, rice, pasta, cereals and other baked products are rice, pasta, cereals and other baked products are also sources of niacin. also sources of niacin.

Like other B vitamins, niacin is easily lost when Like other B vitamins, niacin is easily lost when foods are cooked or processed. foods are cooked or processed.

Folate/ Folic AcidFolate/ Folic Acid

Folic acid is important for Folic acid is important for making blood and building making blood and building cells. It is also called folate cells. It is also called folate or folacin. Plant foods like or folacin. Plant foods like leafy greens, broccoli, leafy greens, broccoli, corn and whole grains are corn and whole grains are good sources of folacin. good sources of folacin. Cowpeas, lentils, kidney Cowpeas, lentils, kidney and navy beans are good and navy beans are good sources, too. Some meat sources, too. Some meat and milk products like and milk products like eggs, liver, nuts, cheese, eggs, liver, nuts, cheese, and milk are also ways to and milk are also ways to get this vitamin. get this vitamin.

Vitamin B6Vitamin B6

Animal products like pork, liver, kidney, poultry, Animal products like pork, liver, kidney, poultry, eggs and fish are the best sources of vitamin B6. eggs and fish are the best sources of vitamin B6. Many plant foods like whole grain foods (brown Many plant foods like whole grain foods (brown rice, whole wheat bread and oatmeal) are good rice, whole wheat bread and oatmeal) are good sources. Some legumes and nuts like soy beans, sources. Some legumes and nuts like soy beans, peanuts and walnuts are other plant sources of peanuts and walnuts are other plant sources of this B vitamin.this B vitamin.

Vitamin B 12Vitamin B 12

Vitamin B12 is needed for healthy blood. It is Vitamin B12 is needed for healthy blood. It is found only in animal products. If you are a found only in animal products. If you are a vegetarian and do not eat any animal foods vegetarian and do not eat any animal foods like eggs, milk or cheese, you may need to like eggs, milk or cheese, you may need to take a supplement for this vitamin. take a supplement for this vitamin.

CalciumCalcium One of the best sources of calcium is milk, and One of the best sources of calcium is milk, and

foods made from milk, like yogurt and pudding. foods made from milk, like yogurt and pudding. Leafy green vegetables, tofu, and canned fish with Leafy green vegetables, tofu, and canned fish with bones are also good sources. Other foods, such as bones are also good sources. Other foods, such as some brands of orange juice, have added calcium. some brands of orange juice, have added calcium. We can read food labels to find how much calcium We can read food labels to find how much calcium is in the foods we eat. is in the foods we eat.

PhosphorusPhosphorus

In combination with calcium it is In combination with calcium it is necessary for the formation of necessary for the formation of bones and teeth. bones and teeth.

Phosphorus is very widely Phosphorus is very widely distributed in both plant and animal distributed in both plant and animal foods. Because of its widespread foods. Because of its widespread occurrence, it is unlikely that you occurrence, it is unlikely that you will have any dietary deficiency. will have any dietary deficiency.

MagnesiumMagnesium

Green vegetables such as spinach are good Green vegetables such as spinach are good sources of magnesium because the center of the sources of magnesium because the center of the chlorophyll molecule (which gives green chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium. grains are also good sources of magnesium.

IronIron

Iron is a mineral that is an Iron is a mineral that is an important part of our red important part of our red blood cells. It is needed to blood cells. It is needed to carry oxygen from our lungs carry oxygen from our lungs to our cells, muscles and to our cells, muscles and organs. If we do not get organs. If we do not get enough iron, not enough enough iron, not enough oxygen will be delivered to oxygen will be delivered to our muscles and organs. our muscles and organs. Without enough oxygen, our Without enough oxygen, our muscles and organs cannot muscles and organs cannot work properly and we will work properly and we will feel tired and weak. feel tired and weak.

ZincZinc

Zinc helps in the Zinc helps in the production of about production of about 100 enzymes in your 100 enzymes in your body, builds you a body, builds you a healthy immune healthy immune system, maintains your system, maintains your senses of smell and senses of smell and taste and is needed for taste and is needed for DNA synthesis. DNA synthesis.

Zinc is very much Zinc is very much associated with protein associated with protein foods. Thus, you may foods. Thus, you may assume that most assume that most foods high in zinc are foods high in zinc are protein-rich as well. protein-rich as well.

SeleniumSelenium Selenium may delay or prevent the onset of Selenium may delay or prevent the onset of cancercancer

and also have and also have anti-aginganti-aging effect. Selenium is also an effect. Selenium is also an important mineral needed for proper thyroid important mineral needed for proper thyroid function. It also promotes immunity system. function. It also promotes immunity system.

Natural food sources high in selenium include Natural food sources high in selenium include cereals (eg. corn, wheat, and rice), nuts (brazil nuts cereals (eg. corn, wheat, and rice), nuts (brazil nuts and walnuts), legumes (soybeans), animal products and walnuts), legumes (soybeans), animal products (beef, chicken, egg, cheese), seafood (tuna). Other (beef, chicken, egg, cheese), seafood (tuna). Other selenium rich foods are oats, cods and turkey. Brazil selenium rich foods are oats, cods and turkey. Brazil nuts are among the very rich sources of selenium. nuts are among the very rich sources of selenium.

PotassiumPotassium

Potassium is a mineral salt Potassium is a mineral salt (electrolyte) that is (electrolyte) that is essential for maintaining essential for maintaining the balance of pH levels in the balance of pH levels in our body fluids. It plays an our body fluids. It plays an important role in regulating important role in regulating our blood pressure, bone our blood pressure, bone mass, nervous system, mass, nervous system, muscle function, and heart, muscle function, and heart, kidney, and adrenal kidney, and adrenal functions. Low levels of functions. Low levels of potassium can cause potassium can cause potassium deficiency and potassium deficiency and bring on a whole host of bring on a whole host of health problems. health problems.

SodiumSodium

Sodium is important for keeping a balance in pressure between Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke. having a heart attack or stroke.

We can get some sodium, naturally, in foods, like milk and fresh We can get some sodium, naturally, in foods, like milk and fresh vegetables. Most sodium in our diets comes from salt we add to vegetables. Most sodium in our diets comes from salt we add to foods during preparation or processing. We may also add salt and foods during preparation or processing. We may also add salt and salty sauces to food at the table. salty sauces to food at the table.

When we use less sodium and salt our liking for salty foods When we use less sodium and salt our liking for salty foods decreases over time. To cut down on sodium we can: decreases over time. To cut down on sodium we can:

Read labels to find food with less sodium. Read labels to find food with less sodium. Taste foods before adding salt and then add less salt during Taste foods before adding salt and then add less salt during

cooking and at the table. cooking and at the table. Use spices for flavoring instead of salt. Use spices for flavoring instead of salt. Use garlic or onion powder instead flavored salts like garlic salt or Use garlic or onion powder instead flavored salts like garlic salt or

onion salt. onion salt.