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NUTRITION
Our Body is Like a Car
Cars
What's the purpose of a car? What does the car need to move? Are there different types of fuel? What is the motor of the car? Do cars come in all shapes and sizes? Are cars different colors? Do cars ever break down?
Body’s
What's the purpose of a body? What does the body need to move? Are there different types of fuel? What is the motor of the body? Do bodies come in all shapes and sizes? Are bodies different colors? Do bodies ever break down?
Fuel
Grains
Low Grade Grains: Croissant, donuts
Medium Grade Grains: White bread, white rice
High Grade Grains: Whole wheat bread, whole grain, brown rice
There is no such thing as a bad food!!!
6 Basic Nutrients to high grade fuel Carbohydrates Water Minerals Protein Fat Vitamins
1. Carbohydrates
What are carbohydrates?The body’s main source of
ENERGY
How much do we need?
50-60% of our daily intake should come from carbohydrates
Carbohydrates
Like gasoline for a car: Our brain and nerves use glucose as fuel,
glucose comes from carbohydrates
2 Types of Carbohydrates
Simple Carbohydrates
Function: Provide quick energy
Complex Carbohydrates
Function: Provide long-term energy
Simple Carbohydrates
Function: provide quick energy Break down quickly Lack other nutrients and fiber
Complex Carbohydrates
Function: Provide lasting energy
Breaks down slowly
Fiber
What is it? A complex carbohydrate that is not digested by
the body Functions
Acts like a scrub brush as it
passes through the intestines Helps eliminate solid waste
2. Fats
What are fats?
• The body’s main form of stored energy
Functions of Fat Insulate the body Cushions & protects organs Transports vitamins Adds flavor to foods
Fats aren’t all bad!
Fats keep our skin soft! deliver fat-soluble vitamins! Great source of energizing fuel!
Healthy Fats Vs. Unhealthy Fats
Unsaturated: Plant and fish
sources Liquid at room
temperature Fish Vegetable oils Nuts
Saturated: Animal sources Solid at room temperature
Butter Beef Fat Cheese Milk Ice cream Mayonnaise Creamy salad dressing
Healthy Fats Less Healthy Fats
Time Out: Trans Fats
Trans fats are made by a chemical process called partial hydrogenation.
Largely artificial fats. A small amount of trans fats occur naturally in meat and
dairy products.
Liquid vegetable oil (an otherwise healthy monounsaturated fat) is packed with hydrogen atoms and converted into a solid fat. This made what seemed an ideal fat for the food industry to work with because of its high melting point, its creamy, smooth texture and its reusability in deep-fat frying.
How much fat do we need?
About 30% of our daily intake should come from fats
Fat is an important nutrient!
We just need to be careful with the types of fats we eat.
3. Protein
What are proteins?The worker molecules
inside all cells
Function of proteins Support the growth of the
body Build and repair muscles
& tissues Provide energy as a last
resort
How much protein do we need?
Only 10-15% of our daily intake should come from protein
Most Americans consume too much protein
What are proteins made of?
Amino Acids The building blocks
of protein
9 Essential Amino Acids = the amino acids that the body can NOT make
*It’s essential that our diet provides these
2 Types of Proteins
Incomplete Proteins
These come from foods that are missing 1 or more of the 9 essential amino acids
Complete Proteins
These foods do contain the 9 essential amino acids
Incomplete Proteins
Complete Proteins
4. Vitamins
What are vitamins?
Critical nutrients needed in very small
amounts in our diet
Functions Regulate body
functions
2 Classifications of Vitamins
Water-Soluble
Absorbed directly into the blood stream
Body does NOT store them Need to eat these
vitamins frequently
Fat-Soluble
NOT directly absorbed into the bloodstream
Stored in the liver and fatty tissues Need to eat every
couple of weeksSoluble = able to dissolve
Water Soluble B Vitamins- essential for
healing body, and helps body get energy enriched grains, pork and fruits
and vegetables
Water Soluble Vitamin C- Essential for the
formation of collagen; needed for absorption of iron, some proteins and folic acid; aids in metabolism of amino acids and calcium; stops internal bleeding; maintains hard bones and teeth; promotes stamina; holds body cells together prevents infections, colds, fatigue and stress; reduces allergies; heals wounds and burns.
Citrus fruits, berries, green and leafy vegetable, tomatoes, cauliflower, potatoes, sweet potatoes
Fat Soluble
Vitamin- A Promotes skeletal growth, normal tooth structure, healthy mucous membranes, healthy skin, eyes and hair; essential for night vision.
NATURAL SOURCES: Fish liver oils, liver, carrots, green and yellow vegetables, dairy products.
Fat Soluble
Vitamin D – Promotes bone and tooth development and normal growth; aids utilization of phosphorus and calcium; maintains nervous system and heart action; prevents rickets.
Natural sources: egg yolk, fish oil, the sun
Fat Soluble
Vitamin E – Regulates menstrual cycle; prevents loss of other vitamins; aids blood flow to heart; lowers blood cholesterol and fatty acids; vital to cell health; regulates protein and calcium metabolism.
NATURAL SOURCES: Green leafy vegetables, nuts, whole grains, eggs.
Vitamin K – necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.
Natural sources: dark green veggies, kiwi
5. Minerals
What are minerals?Natural elements needed in
small amounts
Functions Regulate body processes Help form healthy bones &
muscles
Types of Minerals
Calcium- Builds bones and teeth; aids in proper function of muscles, heart, nerves, and iron utilization; helps blood coagulation; regulates the passage of nutrients in and out of cells; relieves pain and cramps; eases insomnia. dairy, green veggies
Minerals
Phosphorus- healthy gums and teeth, growth of cells dairy, meat
Minerals
Sodium- water regulation, stabilizing irregular heartbeats, vital for nerve stimulation Salt
Minerals
Chlorine- helps digestion, creates limberness in the body Table salt
Iron- Present in all cells; one of the constituents of hemoglobin which carries oxygen to the tissues by blood circulation meat, green veggies
Minerals
Magnesium- forms hard tooth enamel and fights tooth decay; aids in converting blood sugar into energy; helps regulate body temperature; aids nerve function and bone growth; promotes absorption and metabolism of other minerals; prevents calcium deposits in the bladder, heart attacks, depression, polio. NATURAL
RESOURCES: Nuts, figs, seeds, dark-green vegetables, wheat bran, avocados, bananas.
Minerals
Iodine- Aids thyroid gland and prevents goiter; helps burn fat; converts carotene into Vitamin A; aids absorption of carbohydrates from small intestine; promotes growth; regulates energy production; maintains hair, nails skin and teeth. NATURAL
SOURCES: Kelp, seafood, vegetables.
Minerals Contribute to to many functions in the body
Function Minerals
Ion Balance in the Cells Sodium, potassium, chloride
Cell Metabolism Calcium, phosphorus, magnesium
Bone Health Calcium, phosphorus, fluoride, magnesium
Growth and Development Calcium, phosphorus, zinc
Blood Formation and Clotting Iron, copper, calcium
Nerve Implusles Sodium, potassium, chloride, calcium
Antioxidant defenses Selenium, zinc, copper, magnesium
6. Water
What is water?The body’s most
indispensable nutrient
Functions Carries nutrients to all
parts of the body Helps the body get rid of
waste Lubricates and
cushions joints Regulates body
temperature
Drink 8 glasses of water daily!
Dehydration
Loss of water from body tissues
We lose 2-3 quarts a day (8-12 cups)
When exercising drink ½ cup every 10-15 minutes
What will good nutrition do for YOU? Give you energy Keep you healthy Help you grow