NUTRITION

LIST THE 6 CLASSES OF NUTRIENTS

•Carbohydrates•Fats•Protein•Vitamins•Minerals•Water

HOW DOES EATING A BALANCED DIET TODAY EFFECT HOW YOU FEEL

IN THE FUTURE?

What you eat during your teens can

affect your risk of developing obesity,

heart disease, diabetes, osteoporosis

and cancer when you are in your

30’s, 40’s or 50’s.

All of these diseases can be affected

by your diet.

WHICH 3 NUTRIENTS GIVE US ENERGY?Carbohydrates

Fats

Protein

How do we know they give us energy? THEY have CALORIES!

WHAT ARE CALORIES?

•Carbohydrates = 4 calories per gram•Protein = 4 calories per gram•Fats = 9 calories per gram

How many do each of the following nutrients have per gram?

Calories are how we measure how much energy a food has.

WHAT ARE “EMPTY” CALORIES?

A measurement of the energy

present in high-energy foods

with poor nutritional value.

WHAT ARE THE 2 TYPES OF CARBOHYDRATES

Complex Carbohydrates

= Starches

Ex: Bread, pasta, rice

Simple Carbohydrates = Sugars

Ex: chocolate, candy

IF CARBOHYDRATES ARE NOT USED FOR ENERGY, WHAT HAPPENS TO

THEM?

Carbohydrates are the first calories

burned for energy. If they are not used they

are stored in your body as fat.

WHY IS FIBER SO IMPORTANT IN KEEPING US

HEALTHY?•Fiber keeps your intestines healthy•Prevents constipation•May help prevent colon cancer and heart disease•Increases the amount

of fluid in your

digestive system.

FATS ARE ALSO DIVIDED INTO 2 GROUPS, NAME THEM AND AN

EXAMPLE OF EACH.

Unsaturated Fats:fats that are liquid at room

temperature.ex: cooking oils

Saturated Fats:fats that are solid at room temperature.

ex: lard (crisco), butter

WHAT IS CHOLESTEROL?

•Fatty like substance made by the body .Cholesterol combines with molecules to circulate in the blood.

What does it do in

our bodies?It is needed to make Vit. D, cell membranes & certain hormones.

LDL is the BAD

cholesterol

HDL is the GOOD

cholesterol.

What can happen if we have too much cholesterol in our

body?Higher Risk of High Blood Pressure, Heart attack, Stroke, and Heart Disease.

HOW IS PROTEIN USED IN OUR BODY? PROTEINS:

•It helps the body build new cells and repair existing ones. It helps

with muscle development.•It is burned for

energy after the

Carbohydrates

are gone.

WHAT IS PROTEIN MADE UP OF?

•There are 20 different types of

amino acids but only

9 essential ones.

AMINO ACIDS

WHAT IS THE DIFFERENCE BETWEEN COMPLETE PROTEINS &

INCOMPLETE PROTEINS?

Complete

proteins contain

the 9

essential amino

acids

Incomplete proteins do not contain all the essential amino acids

WHAT ARE THE 2 CLASSES OF VITAMINS? WHAT IS THE

DIFFERENCE?

Dissolve in fat and can be stored in the body.

#1 FAT SOLUBLE

Dissolve in water and are not stored in the body.

#2 WATER SOLUBLE

The body uses what it needs then gets rid of the

rest.

WHAT IS NUTRIENT DEFICIENCY?

Nutrient Deficiency

occurs when our body does

not have enough of the

6 nutrients needed to

function properly.

Without enough nutrients certain

body functions may not function properly

and could weaken certain organs.

WHAT DO MINERALS DO FOR OUR BODY?

•Minerals help build and repair tissues. •Needed for enzyme activity•Needed for bone

formation.

WHAT PERCENT OF YOUR BODY IS WATER?

Water is needed for every

body function, without the

proper amount of water

certain body functions may

not perform as they should.

Our body is

made up of 60%

water.

Why is it so important for our body?

HOW MUCH WATER SHOULD

YOU HAVE A DAY?

At least eight

8oz glasses

of water each day!

WHAT IS DEHYDRATION AND HOW CAN IT BE

DANGEROUS?•Dehydration occurs when the body does not have enough water.•Dehydration can interfere with both mental and physical performance.•Early symptoms might be fatigue, loss of appetite, dry eyes.•Dehydration could lead to death.

It’s important to drink

more water than you lose!

WHAT MAKES A FOOD “JUNK FOOD”? IS ALL “JUNK FOOD”

BAD FOR US?

What makes a food

healthy or junk

depends on how

many

nutrients it provides

relative to

how many calories it

contains.

Junk food is only a problem

if it makes up a large

part of your diet.

Snacking isn’t bad if done right. If done right is can increase your nutrient intake and help

you maintain a healthy weight.

Eating smaller amounts of food

(with nutritional value) throughout

the day vs 3 large meals a day

can actually be better for

your metabolism.

Is snacking

bad???

HOW DO OUR DIETARY NEEDS CHANGE AS WE

GET OLDER?

More Nutrients Needed during childhood and teens

because growing

The more active you

are the more calories you need.

As you get older you have

to watch your intake of calories because your metabolism slows down.

WHY DO PREGNANT WOMEN NEED MORE ENERGY AND PROTEIN THAN

NON-PREGNANT WOMEN?To help meet energy needs,

expectant mothers need about 450 additional calories.

More protein, vitamins & minerals are needed to aid in the development of the baby.

WHAT DOES IT MEAN TO BE VEGETARIAN?

A vegetarian who does not eat any animal

products.

Limits their diets to few or no animal products, usually

no meat except seafood.

Vegan?

What is a big dietary concern

for vegetarians & vegans?

They may not get

enough protein

without meat

in their diet.