Nutrition

The Nutrient team fuels your body and helps you grow.

Nutrients repair the body and help maintain basic functions.

There are 6 key nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water.

How Nutrients Work

The body’s main source of energy Two kinds of carbohydrates: sugars and starches Sugars are simple carbohydrates Starches are complex carbohydrates- structure is

more complex Most complex carbohydrates contain fiber- plant

material that doesn’t break down when you digest food

Fiber is good for the body in helping eliminate waste.

Carbohydrates

Bread Rice Cereal Oatmeal Potatoes Apples Pears Honey Sugar

Examples of Carbohydrates

Used to build, maintain, and repair body tissues Made up of chemical compounds called amino acids. Amino acids are the body’s “building blocks” that

help perform different and vital functions for the body

The body can make most amino acids There are nine essential amino acids- supplied by

food you eat; the body can NOT make them Food from animal sources are called essential

complete proteins- fish, poultry, meat, milk products, eggs

Those foods contain all nine essential amino acids

Proteins

Plant foods are incomplete proteins- grains, dry beans, peas, nuts, seeds, vegetables

They lack one or more of the essential amino acids When eaten in combination, incomplete proteins

can form complete proteins Example: beans and rice You can eat incomplete proteins with a complete

proteins Example: milk and cereal Best way to get amino acids: EAT A VARIETY of

foods each day

Proteins

Meat Poultry Fish Tofu Beans Nuts Milk Cheese Eggs

Examples of Proteins

What is role of carbohydrates? Proteins? Why should you eat 3-4 times more

carbohydrates than proteins? Create snacks where you can combine

complete and incomplete proteins ( 2 per table)

Question

Most concentrated form of food energy Provide substances for normal growth and

healthy skin Helps make foods taste better Helps feel full after eating Dissolves some vitamins and carries them in

the body where needed

Fats

Saturated fats are solid at room temperature Found in animal foods such as meat, poultry, egg yolks,

whole milk, tropical oils- palm and coconut

Unsaturated fats are liquid at room temperature Usually vegetable oils

Cholesterol- fat like substance that’s part of every cell in the body. It helps the body make necessary chemicals and aids in digestion

Body manufactures all the cholesterol we need

Physicians can measure cholesterol in our bloodstream; the higher it is the greater the risk for heart disease

Saturated Fats vs. Unsaturated Fats

Butter Margarine Olive oil Vegetable Oil Sour cream Salad dressing Hidden Fats: meat, whole milk, cheese,

bakery items, nuts

Examples of Fats

Set off chemical reactions in the body Each one regulates different processes Their roles are specific- can not substitute one for

another Body requires: 13 vitamins a day Copy Chart from pg. 396 and 397 in Notes Fat soluble vitamins: A,D,E, and K absorbed with

the help of fats- getting too many can be harmful Water soluble vitamins: C and B- complex

dissolve in water and are easily passed out of the body as waste

Need frequent supply of those, but large doses can be harmful

Vitamins

Vitamin C- orange juice Vitamin A- carrots Vitamin D Vitamin E Vitamin K Folate

Vitamin Examples

Have certain jobs they perform Essential for bones and internal organs Body requires: 16 minerals a day Calcium- extremely important as a teen–

makes up bone and teeth structure Drink and eat dairy products to get calcium Copy chart on pg. 398 into notes

Minerals

Calcium Phosphorous Iron Sodium Potassium

Mineral Examples

You can live longer without food than water ½ to ¾ of the body weight is water Water carries nutrients to cells Carries waste from the body Helps regulate body temperatures Drink 6 to 8 glasses of water a day

Water

When we don’t get enough nutrients, we have deficiency- shortage

Symptoms could be: tired, difficulty sleeping, frequent colds, weight gain, weight loss

More serious deficiencies could be: affecting body parts- skin, eyes, tongue, or bones

Eat a variety of foods to avoid these deficiencies

Deficiencies in Nutrition

Food supplies the body with energy Energy is needed for breathing, pumping blood,

and activities Calories- unit for measuring energy; measure

energy we take from food and what the body uses up

Age, activity level, and gender depends on the number of calories you need

Getting more calories than your body needs can cause weight gain, while fewer can cause weight loss

Energy and Calories

Fats contain 9 calories per gram Carbohydrates and proteins contain 4

calories per gram Try to get 55% to 60% of calories from

carbohydrates ( complex mainly) 15% from protein 30% or less from fats ( mainly unsaturated)

Meeting Your Energy Needs

The amount of nutrients in a food relative to the number of calories

Potato chips, cokes, candy have low nutrient density

Fruits, veggies, whole grains, lean meats, and low-fat milk have high nutrient density

They supply proteins, vitamins, minerals, fiber, and other things contributing to good health.

Nutrient Density

Skip meals Grab quick snacks Eat fast food Buy food or drinks from vending machines How can we make sure to eat good

nutritional foods?

Eating Habits

Choose diets low in sugar- empty calories; no nutritional value

Choose a diet low in salt-too much salt can lead to high blood pressure

Be physically active for at least 1 hour a day

Choose a diet low in fats and cholesterol

Nutritional Choices

Team One: Fat- soluble vitamins Team Two: Water Soluble vitamins

Have to name one to get a point and the other team can get a point if they can tell what it does in the body.

Play to 6 points

Game Time