PERCEPTION

ALL ABOUT NUTRITION!Definitions Nutrition: Its the study of how your body uses the nutrients in the foods you eat.

Malnutrition: the lack of the right proportions of nutrients over an extended period of time.2The chemical substances obtainedfrom food during digestion that areused by your body to keep it going.

NUTRIENTS

3Research has shown over the test of time just how important the foods you eat are for your health and well-being.

In Spring 2011, research revealed that the foods a child eats the first 5 years of life sets the stage for the types of illnesses he/she will develop as an adult.

In Fall 2011, research also found a link between certain health ailments of children based upon the foods the mother ate while pregnant.The saying, You are what you eat is true in many ways.

Nutrients Needed DailyProtein Carbohydrates FatsMineralsVitaminsWater

Pie Can/not Fix My Various Worries

5Our bodies building materialsEnergy to do thingsHealth protection

The foods we eat give:

Helps build & repair body tissue. When in excess supply, protein can be used for energy (or when we dont eat enough carbs or fat). Protein is found in EVERY cell of your body from hair to finger nails andmuscles.

PROTEIN7Protein Food Sources meat, poultry, milk products, eggs, dried beans, peas, lentils, peanuts, peanut butter and other nuts, tofu

CarbohydratesMajor source of energy for body activitiesGive us heat energy for maintenance of body temperatureIf we dont eat enough carbohydrates, our body will burn protein instead.Simple Carbohydrates: (produce instant, but short term energy) sugar, honey, molasses, syrups, jams, jellies, and candy

Complex Carbohydrates: (produce longer term energy for endurance) from the starch in cereals, pasta, rice, grains and vegetables, such as potatoes & corn.

Food Sources of Carbohydrates

Provide us with that satisfied feeling after eating. Fats have 9 calories per gram, which take longer to burn than proteins and carbohydratesSource of stored energy and the carrier of essential fatty acids and vitaminsProvide protection for internal organsExcess fat intake is stored as body fat, which forms a cushion around the body for padding, as well as insulation from hot and cold temperatures.FATSButter, margarine, vegetable oils, salad dressings, mayonnaise, meat and dairy products.

We need just 1 Tablespoon of fat each day in order to digest and absorb certain nutrients.

Sources of FatType of FatsSaturated Fats: come from animals (the bad kind of fat with cholesterol) Animal fat is solid at room temperature. Think about what happens to bacon fat when it cools? Unsaturated Fats: come from vegetables (the healthy fat).Healthy vegetable fats are liquid at room temperature

MINERALSFurnish building materials and help regulate body functions. Its similar to needing oil in a carit makes the parts move smoothly and freely.

**Minerals= Calcium, Phosphorus, Iron, Iodine**

Remember MIPIC (my/me pic)

CALCIUM Necessary for strong bones and teethAlso needed for blood clot formation to form a scab to heal woundsImportant for maintaining normal muscle and nerve functionsMilk and dairy products, broccoli, dark green leafy vegetables (especially spinach), salmon, sardines and enriched breads, cereals, and grains.

Sources of Calcium

Food Sources: liver, meat, fish, poultry, eggs, milk, cheese, whole grain bread and cereals, nuts.Phosphorus Works along with calcium Important for development of nerve tissue

Necessary for the formation of hemoglobin (protein in red blood cells that carries oxygen) in the blood

You will become anemic if you dont have enough iron, causing you to feel very weak and tired, and possibly cause the whites of your eyes to turn yellow.IRONFood Sources of Iron red meats, liver, kidneys, egg yolks, oysters, dried beans, whole grains and enriched breads and cereals, dark green leafy vegetables, raisins, dried apricots, and other dried fruit

Helps thyroid gland to function properlyDeficiency causes goiterthe thyroid gland tries so hard to absorb iodine in the foods you eat, it enlarges and creates a tumor that has to be removed.

Food Sources: Iodized salt and SeafoodIODINE

*VITAMINS*Help regulate the chemical processes in your body

Help your body store and use energy for growth and development

Needed for general health maintenanceA, B, C, D, E, K

Fat Soluble Vitamins: A, D, E, KThese vitamins will only dissolve in fat in order for our body to absorb them.

Water Soluble Vitamins: B & CThese vitamins will only dissolve in water in order for our body to absorb them.Classifications of Vitamins

Used by BodyExcess storedIn LiverExcess intakes mayAccumulate & Cause toxic effectsWater Soluble Vitamins

Fat SolubleVitamins

Excess excreted inUrine

Excess IntakeWasteful

How Vitamins are AbsorbedFat soluble vitaminImportant for proper vision, especially in dim light. (helps your eyes adjust to darkness when you turn out the lights)Prevents night blindnessHelps maintain smooth, healthy skinNecessary for growth and reproduction and normal bone developmentVitamin A

Food Sources for Vitamin AAll foods that are yellow or orange, or were yellow or orange before ripeningLiver, egg yolks, dark green and yellow vegetables, sweet potatoes, carrots, milk, butter, margarine, apricots, yellow-orange fruits

Water soluble vitamin

The 3 most important types of Vitamin B to prevent an assortment of types of malnutrition are:Thiamin (B1)Riboflavin (B2)Niacin (B3)

Vitamin BPromotes the normal working of the central nervous systemAids in digestion and promotes healthy appetiteKeep the eyes, skin and mouth healthyFunctions of Vitamin BMeat, pork, fish, liver, dried beans, peas, whole grain and enriched breads and grains, & cereals, eggs, dark leafy veggies, peanuts

Food Sources for Vitamin BWater soluble vitaminNecessary for strong body cell and blood vessel development and maintenanceImportant in healing woundsOffers protection and resistance to stress and illnessVitamin C

Citrus fruits, strawberries, blueberries, cantaloupe, broccoli, cabbage, tomatoes,kiwi, green peppers, potatoes, & dark leafy vegetables Sources for Vitamin CFat soluble vitamin

Enables the body to use the minerals, calcium and phosphorus in a normal way in building sound bones and teeth.

This is the only Vitamin our body can make. The body can convert the rays from the sun on your skin into Vitamin D. Vitamin D

Sunshine on our skin, eggs, cheese, milk that has been fortified with Vitamin D, fish (tuna, mackerel, sardines), fish liver oils, boxed ready to eat cereals Sources for Vitamin DFat Soluble VitaminServes as an antioxidant- protects cells from damageVitamin E is put in many skin care products for healthier and more youthful looking skin by slowing down oxidation of the skin cells, so the face looks smoother and younger longer.

Vitamin EEgg yolks, vegetable oil, whole grain bread and cereals, liver, leafy green vegetables

Sources of Vitamin EFat soluble vitamin needed for normal blood clotting. (Do you remember which other nutrient helps clot blood? Hint: C _ _ _ _ _ _ ).Food Sources: pork, liver, spinach, broccoli & other dark leafy veggies, egg yolks, cauliflower, brussel sprouts

Vitamin K

Aids in regulating body temperatureCarries nutrients to body cells and waste products awayWe need to drink 6 to 8 glasses of water a day. More than 80% of our body is made up of waterAids in digestion92% of our blood is made up of water

WATERCelluloseNeeded in our digestive track for roughage

Food Sources: the little fibers in celery or leafy vegetables (When you break apart celery and other leafy vegetables, you can see the little strands of cellulose)

Needed for roughage in colon and intestinesPrevents colon cancerFood Sources: whole grains and brans, flax seedFiberA measure of energy value in food (it tells you how much energy that can be generated from eating food items)Growth, breathing, and physical activity involve some sort of expenditure of energy.Weight is maintained by burning off the exact number of calories that you take in each day.

CalorieExamples of Calorie Expenditures per HourBicycling, moderate175Boxing798Dressing & Undressing 49Driving a car 63Eating 28Lying still, awake 7Playing Ping Pong308Playing video games/typing 70Playing a violin 42Rowing in a race 1,120Running490Sewing at the sewing machine 28Skating245Swimming (2 miles per hour)553Vacuuming the rugs189Walking (3 miles per hour)140Walking (5.3 miles per hour)581

Food containing a very high calorie count with little or no nutritional valuefoods we call junk foods.

They are called empty calories, because even though we eat the food, our body is asking for nutrients, and getting nothing but calories.

Empty CalorieCommon Food Items & How Much Activity it takes to Burn them offLarge muffin (450 calories): 1 hour of jogging

20-ounce caffe mocha with whipped cream (400 calories): 40 minutes of swimming laps

Slice cheese cake (700 calories): 3 hours of brisk walking

Large chocolate chip cookie (400 calories): 40 minutes on stair machine

Bagel with cream cheese (500 calories): 2 hours & 30 minutes of ballroom dancingServing Size Comparisons Size of CD/DVDPancakes

Size of Tennis Ball (1/2 Cup)Cooked rice/pastaCooked Veggies

Size of Baseball (1 Cup)YogurtMilkRaw leafy veggies

Serving Size Comparisons Size of Computer Mouse Sweet/Baked Potato

Size of Deck of Cards (2-3 oz.)Cooked meat (steak, pork chops)

Size of TeaspoonButter/margarineFat and oil

Serving Size Comparisons 1 Slice Bread

1 Whole Amount Whole Fruit

Fast Food Challenge!