Nutrients

What does a car need in order to work correctly?

Just like a car needs certain things to work, so do our bodies!

Nutrients

◻ A substance that provides nourishment essential for growth.

◻ Nutrient Dense: Foods that are high in nutrients.

◻ Empty Calories: Foods that are high in calories, but low in nutrients.

6 Basic Nutrients

◻ Carbohydrates◻ Fat◻ Protein◻ Vitamins◻ Minerals◻ Water

Could Fanny Play Violin Much Worse

Carbohydrates (Could)

Used for…The body’s main source of ENERGY

How much do we need?

Simple carbs: quick energy Complex carbs: long-lasting energy

Types of Carbohydrates

Fiber: Cleans the intestines and helps eliminate waste.

How much do we need?

◻

TO

of our diets should come from

carbohydrates.

Fats (Fanny)

◻ Used to…

1. Keep our bodies warm.

2. Store energy3. Cushion & protect

organs4. Transport

vitamins5. Add flavor to

foods

Types of Fat

Let’s look at that again...

How much fat do we need?

No more than of your daily diet.

Protein (Play)

◻ Used to:⬜ Help our bodies grow⬜ Build & repair body

tissues

Where do we get it?

How much protein do we need?

Extra protein ≠ more muscle!More exercise = more muscle!

◻ It should make up 10 – 15% of our daily diet….about 6 ounces!

Vitamins (Violin)Used to regulate body functions

Vitamin Importance Sources

A Promotes growth, the immune system, & vision

Sweet potatoes, carrots, spinach, kale, squash

D Promotes healthy bones

Dairy, eggs, fish, fortified cereals

E Protects body tissues from damage & keeps the immune system strong

Spinach, nuts, avocados, fish, broccoli

K Helps blood to clot Herbs, green leafy vegetables, hot spices, asparagus, dried fruit

Vitamin Importance Sources

B Essential for body functions such as energy production & making red blood cells

Seafood, red meat, low-fat dairy, eggs, fortified cereal

C Promotes growth and repair of tissues

Peppers, dark green leafy vegetables, kiwi, broccoli, berries, citrus fruits

Fat-soluble: Dissolve in fat & can be stored in the body.

Water-soluble: Dissolve in water & are not stored in the body.

How much do we need?

It depends on the vitamin!

Minerals (Much)◻ Help your body grow, develop, and stay healthy.

Mineral Importance Sources

Iron Carries oxygen throughout your body Clams/oysters, meat, nuts, dark leafy greens

Potassium Regulates blood pressure Dark leafy greens, baked potatoes, yogurt, bananas

Calcium Builds strong bones Cheese, yogurt, milk, dark leafy greens, fortified cereal/orange juice

Zinc Keeps immune system strong Seafood, meat, spinach, nuts, beans

How much do we need?

It depends on the mineral!

Water (Worse)

Quick Fact◻ Makes up 60-70% of the human

body.

What does it do?1. Carries nutrients to all

parts of the body2. Water helps the body get

rid of wastes 3. Energizes muscles4. Regulate body

temperature5. Helps important organs

function

Where do we get it?

WATER of course!

We can also get water from food!

◻ How much do we need?

◻ General recommendation = Eight (8 ounce) glasses a day...but everyone is different.

◻ Other tips:◻ Drink when you are thirsty &

with meals.◻ Sports drinks often contain too

much sugar.◻ Athletes who use energy

drinks may become dehydrated.

Are you getting enough water?

Let’s review!