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Food and Nutrition
Chemicals the body must have to function, grow,
repair itself, and create
energy.
*Protein
*Fats
*Carbohydrates
* Water
*Minerals
*Vitamins
* Helps to make red blood cells-they carry oxygen to all parts of the body.
*Prevents Anemia
*Egg yolks *Spinach
*Enriched breads & cereals
*Nuts *Liver
*Lean meats *Dried fruits
*Dried beans & peas
1. Strong bones and teeth
2. “Sunshine” Vitamin-made by
skin when exposed to sunlight
*Milk and Milk products
*Non-food source-
Sunshine
1. Strong bones
2. Strong teeth
*Milk and Milk
Products
1. Healthy gums, prevents loose teeth
2. Helps prevent colds and infections
3. Relieves aching joints
*3 C’S=C, Colds, Citrus*
*Citrus Fruits:
*Oranges, Grapefruit
*Lemons, Strawberries
*Tomatoes, Broccoli
*Raw Cabbage
* Known as the HIGH ENERGY nutrient, fats have 2X the number of calories as carbohydrates.
* Fats help keep the skin healthy, store vitamins, source of energy, keep you warm, and help you feel
full when eating.
* Cholesterol: A fat-like substance found in foods, natural part of blood, tissues, and digestive
tract. Body makes all it needs, do not need to eat it.
* Butter*Margarine*Chocolate
*Oils*Salad Dressings
*Mayonnaise*”Junk Foods”
> HEALTHY AND SMOOTH SKIN> HEALTHY, SHINY HAIR> KEEPS NOSE, THROAT, AND MOUTH LININGS MOIST> HEALTHY EYES>PREVENTS NIGHTBLINDNESS - THE
INABILITY OF THE EYES TO ADUST TO LIGHT CHANGES
>ORANGE, YELLOW VEGETABLES (SQUASH, CARROTS, SWEET
POTATOES)>APRICOTS, CANTALOUPE,
PEACHES>BROCCOLI, SPINACH>MILK, CHEESE>EGGS
*Healthy thyroid gland-regulates the rate at which our bodies use and burn energy, regulates growth and weight.
* Goiter--Enlargement of thyroid gland.
*Seafood
*Iodized Salt
* ESSENTIAL FOR BLOOD CLOTTING
* MOST PEOPLE GET ENOUGH- IT IS MANUFACTURED IN THE BODY( in your intestinal track)
* Liver*CABBAGE*CAULIFLOWER*DARK GREEN LEAFY VEGETABLES*WHITE VEGETABLES*Citrus Fruits
Potassium
•Regulates muscle contractions.
•Normal Body Growth
•Transmits nerve signals
Foods•Bananas
•Potatoes
• Milk
•Whole Grain Breads
•Spinach
•Raisins
*Maintains body temperature.
* Transports all nutrients throughout body.
* More that 50% of body is water.
*Prevents dehydration
* Water
* Tea/Coffee
* Fruits
*Fruit Juices
* Vegetables
Sodium*Maintains normal blood
pressure.
*Balance of body fluid level.
*Excess can lead to high blood pressure and heart
attacks.
FoodsFoods
* Table Salt
* Processed Foods
*Canned Veggies
*Bacon
*Pickles
* Used for Growth and repair* Helps body produce antibodies to fight infection* Makes up muscles, skin, and hair.*Amino Acids- protein found in foods, building blocks of protein*Kwashiorkor- deficiency, stunted growth, brain damage, death.
*FISH*POULTRY*MEATS*DAIRY PRODUCTS*EGGS*LEGUMES(dried beans and peas, lentils, peanuts)
* Main source of energy.
* Help body to use protein and fats.
* Provides fiber in diet.
* Three types of Carbohydrates:
1. “Simple”~Sugars=Quick energy
2. “Complex”~ Starches=Long energy
3. “Bulk” or “Cellulose”~ Fiber not digested, helps to eliminate waste from body.
*Bread and Cereal Products
*Pasta
*Pastries, Candy
*Potatoes
*Fruits and Veggies
*Rice
*Soft drinks
Folic Acid--B9
*Production of red blood cells
*Stimulates production of gastric juices
*Prevents some birth defects
*Legumes
*Citrus Fruits/Juices
*Liver
*Dk. Green Leafy Vegetables
*Whole grain foods
* Antioxidant- prevents oxygen from destroying Vit. A and fatty acids*Contributes to a good immune system* Helps body use food energy
WHEAT GERMMILKEGG YOLKSLIVERVEGETABLE OILSGREEN LEAFY VEGETABLESWHOLE GRAIN CEREALS
*Helps form bones and teeth.
* Makes teeth decay resistant.
*Prevents Cavities and Osteoporosis
FoodsFoods
•Fluoridated water
•Seafood
•Toothpaste/Mouthwash
*SOUND NERVES*HEALTHY APPETITE*HEALTHY DIGESTION* HEALTHY SKIN
DEFICIENCY: rough skin, moody,& dizziness,Prevents: heart arrhythmias.
*PORK*ENRICHED BREADS AND CEREALS*GREEN BEANS*CHEESE*MILK*EGGS*FISH
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