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Nutrition Nutrition Junior Health Day 3 Junior Health Day 3

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Page 1: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

NutritionNutrition

Junior Health Day 3Junior Health Day 3

Page 2: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

NutrientsNutrients

Substances in food that the body Substances in food that the body requires for proper growth, requires for proper growth, maintenance, and functioning.maintenance, and functioning.

There are 6 classes of nutrients.There are 6 classes of nutrients.- - CarbohydratesCarbohydrates- Protein- Protein- Fats- Fats- Vitamins- Vitamins- Minerals- Minerals- Water- Water

Page 3: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

Nutrients and EnergyNutrients and Energy

Carbohydrates, Proteins, and Fats Carbohydrates, Proteins, and Fats provide energy for the body provide energy for the body because they contain CALORIES.because they contain CALORIES.

Calorie: a unit used to measure Calorie: a unit used to measure energy in food.energy in food.

Page 4: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

How do you measure the How do you measure the energy in food?energy in food?

Calories – a unit used to measure energyCalories – a unit used to measure energy

Carbohydrates = 4 calories per gram

Proteins = 4 calories per gram

Fats = 9 calories per gram

The body stores extra energy from carbohydrates, The body stores extra energy from carbohydrates, fats, or proteins you eat as either glycogen or body fats, or proteins you eat as either glycogen or body fat. fat.

Page 5: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

How Many Calories?How Many Calories?

31 grams of carbs = 31 grams of carbs =

6 grams of fat = 6 grams of fat =

8 grams of protein = 8 grams of protein =

Page 6: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

The CarbohydratesThe Carbohydrates

StarchesStarches

FibersFibers

SugarsSugars

Provide energy in the form of glucose.

Page 7: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

CarbohydratesCarbohydrates

A class of nutrients that include A class of nutrients that include sugars, starches, and fibers.sugars, starches, and fibers.

Carbohydrates are the body’s Carbohydrates are the body’s preferred source of energy, preferred source of energy, supplying four (4) calories per gram.supplying four (4) calories per gram.

55-60% of the days caloric intake55-60% of the days caloric intake Carbohydrates are classified into Carbohydrates are classified into

simple or complex.simple or complex.

Page 8: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

Simple vs ComplexSimple vs Complex

Simple Carbohydrates are sugars Simple Carbohydrates are sugars that are present naturally in fruits, that are present naturally in fruits, vegetables, and milk, or added to vegetables, and milk, or added to manufactured food products.manufactured food products.

Complex Carbohydrates are Complex Carbohydrates are starches that are found in rice, starches that are found in rice, grains, and potatoes. During grains, and potatoes. During digestion these starches break down digestion these starches break down to sugars.to sugars.

Page 9: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

The Role of The Role of CarbohydratesCarbohydrates Before your body can use Before your body can use

carbohydrates it must first convert carbohydrates it must first convert them to Glucose.them to Glucose.

Glucose – a simple sugar and the Glucose – a simple sugar and the body’s chief fuel.body’s chief fuel.

Glycogen is glucose that is stored in Glycogen is glucose that is stored in the liver and muscles until needed.the liver and muscles until needed.

Excess Carbohydrates is stored as Excess Carbohydrates is stored as adipose tissue or body fat.adipose tissue or body fat.

Page 10: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

FiberFiber Fiber is a plant form of carbohydrate that Fiber is a plant form of carbohydrate that

helps maintain the health of the digestive helps maintain the health of the digestive tract.tract.

Fiber is not digestible by human beings, but Fiber is not digestible by human beings, but aids in digestion. Fiber also binds with aids in digestion. Fiber also binds with cholesterol and carries it out of the body, and cholesterol and carries it out of the body, and helps control diabetes by balancing blood helps control diabetes by balancing blood glucose. Reduces risk of heart disease.glucose. Reduces risk of heart disease.

Fiber may also help to control body fat. High Fiber may also help to control body fat. High fiber diet fills up a person sooner on fewer fiber diet fills up a person sooner on fewer calories.calories.

The body needs about 25 grams of fiber per The body needs about 25 grams of fiber per day.day.

What are some sources of fiber?What are some sources of fiber?

Page 11: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

ProteinsProteins

A class of nutrients that build and A class of nutrients that build and maintain body tissue.maintain body tissue.

Proteins form part of every cell in Proteins form part of every cell in the body.the body.

Proteins also supply four (4) Proteins also supply four (4) calories per gram.calories per gram.

10-15 % of day’s caloric intake.10-15 % of day’s caloric intake.

Page 12: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

Role of ProteinsRole of Proteins The body’s machinery, and involved The body’s machinery, and involved

in the function of all cells.in the function of all cells. Protein is needed to build and repair Protein is needed to build and repair

body tissues, including muscles.body tissues, including muscles. Protein also keeps skin, nails, and hair Protein also keeps skin, nails, and hair

healthy, and defends against germs.healthy, and defends against germs. Amino Acids are the building blocks of Amino Acids are the building blocks of

protein and provide energy.protein and provide energy. Where are proteins found?Where are proteins found?

Page 13: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

ProteinsProteins

A teen receives enough daily protein A teen receives enough daily protein from one egg, three cups of milk, and an from one egg, three cups of milk, and an assortment of grains and vegetables.assortment of grains and vegetables.

Vegetarians get their protein from plant Vegetarians get their protein from plant foods.foods.

If a person does not get enough protein, If a person does not get enough protein, the body wastes away its lean tissue the body wastes away its lean tissue and is left defenseless against disease.and is left defenseless against disease.

Page 14: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

FatsFats

An energy source for the body.An energy source for the body. Fats provide nine (9) calories per Fats provide nine (9) calories per

gram.gram. No more than 30% of daily caloric No more than 30% of daily caloric

intake.intake. Too much fat is linked to obesity, Too much fat is linked to obesity,

heart attacks, and other health heart attacks, and other health problems.problems.

Page 15: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

Role of FatsRole of Fats

Supply the fuel for the body, Supply the fuel for the body, transport fat-soluble vitamins transport fat-soluble vitamins (A,D,E, K), important for a healthy (A,D,E, K), important for a healthy nervous system, helps insulate the nervous system, helps insulate the body, and serves as a cushion to body, and serves as a cushion to protect organs against injury.protect organs against injury.

Fats come in two forms:Fats come in two forms:

-Saturated-Saturated

-Unsaturated-Unsaturated

Page 16: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

Unsaturated FatsUnsaturated Fats

Fats that come primarily from Fats that come primarily from vegetable oils. vegetable oils.

This includes olive oil and corn oil. This includes olive oil and corn oil.

Unsaturated fats are liquid at Unsaturated fats are liquid at room temperature.room temperature.

Page 17: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

Saturated FatsSaturated Fats Fats that come from animal sources, and are Fats that come from animal sources, and are

linked with heart disease. linked with heart disease. They come from meats, whole milk, and They come from meats, whole milk, and

butter. butter. Saturated fats are solid at room temperature.Saturated fats are solid at room temperature. Cholesterol is a type of fat made by the body Cholesterol is a type of fat made by the body

from saturated fats.from saturated fats. Some cholesterol is needed by the body’s Some cholesterol is needed by the body’s

cells to function properly, however too much cells to function properly, however too much cholesterol causes deposits to build up in the cholesterol causes deposits to build up in the arteries and increases the risk for heart arteries and increases the risk for heart attacks and strokes.attacks and strokes.

Page 18: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

CholesterolCholesterol

A fat-like substance that is produced in A fat-like substance that is produced in the liver of all animals, found only in the liver of all animals, found only in foods of animal origin.foods of animal origin.

Cholesterol level in the body is Cholesterol level in the body is increased by consuming saturated fats.increased by consuming saturated fats.

Your body requires some cholesterol – Your body requires some cholesterol – production of hormones and protective production of hormones and protective sheath around nerve fibers.sheath around nerve fibers.

Page 19: Nutrition Junior Health Day 3. Nutrients Substances in food that the body requires for proper growth, maintenance, and functioning. Substances in food

CholesterolCholesterol

Transported through the blood in Transported through the blood in 2 forms:2 forms:

LDL (“Bad”) – tends to deposit LDL (“Bad”) – tends to deposit cholesterol on the walls of the blood cholesterol on the walls of the blood vesselsvessels

HDL (“Good”) – removes cholesterol HDL (“Good”) – removes cholesterol from the cells.from the cells.

Exercise raises HDL, Low fat diet Exercise raises HDL, Low fat diet lowers LDLlowers LDL