2.2

Building a Nutritious Diet

http://www.designedtomove.org/en_US/?locale=en_US#/watch_video

Learning Targets

What does the word DIET mean?

What influences the choices people make?

Name the 6 types of Nutrients?

DIETWhat do you think of when you hear the word DIET?

DIET- The food and drink we regularly choose to consume.

What kind of diet do you follow?

FOOD FOR LIFE

• NUTRITION- Eating foods the body needs to grow, develop, and work properly.

• Food / Air / Water are life’s basic needs.

Factors that Influence our Diet

1. Geography

2. Family

3. Cultural Background

4. Convenience

5. Cost

6. Advertising

7. Friends

8. Personal Taste

SIX TYPES OF NUTRIENTS

Carbohydrates/ Carbs.

Proteins

Vitamins

Minerals

Fats/ Lipids

Water

http://www.youtube.com/watch?v=CiOBhgxdhYo

CARBOHYDRATES

CARBOHYDRATES

The starches and sugars that provide the body with most of its energy. Great source of fiber.

2 types of CARBS.

1. Simple

2. Complex

SIMPLE CARBOHYDRATES

Simple Carbohydrates-Sugars found in fruit

COMPLEX CARBOHYDRATES

Complex Carbohydrates

found in starchy foods, breads, cereals, dry beans, potatoes, peas, corn and beets

PROTEINS

PROTEINS Needed to build, repair, and maintain body cells and

tissues (particularly muscle). Secondary energy source – to carbohydrates Especially important during growth periods (childhood,

adolescence, …). Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are

sources of Protein.

Made up of AMINO ACIDS

AMINO ACIDS

22 Amino Acids

Your body can make 13 of them.

The other 9 are called ESSENTIAL AMINO ACIDS, and they must come from the food you eat.

Complete Proteins come from animal sources and contain all 9 essential amino acids.

Incomplete Proteins come from plant sources and lack at least 1 essential amino acid.

VITAMINS

VITAMINS Substances needed in small quantities that help regulate

body functions. 2 Groups of Vitamins

Water – soluble Vitamin C & B

Fat – soluble Vitamin A D E & K

VITAMINS

Water – soluble Can NOT be stored in

the body Must be included in

your diet

Fat – soluble Can be stored in the

body until needed.

MINERALS

MINERALS

Elements needed in small quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination.

Whole grains, fruit, peas, spinach, raisins, and milk are good sources of minerals.

VITAMINS & MINERALSVitamin A Carrots, eggs Healthy skin

Vitamin C Oranges, tomatoes

Muscles, heart function well

Vitamin D Milk, fish Bones, teeth

Vitamin K Spinach, cereal

Helps blood clot

Calcium Milk, cheese Bones, teeth

Fluoride Fish, water(?) Bones, teeth

Iron Red meat, nuts

Hemoglobin in red blood cells

Potassium Oranges, bananas

Reg. Water balance (tiss.)

FATS

FATS A third source of energy and are essential for vital body

functions. Insulate body Cushion organs Carry fat – soluble vitamins Promote healthy skin and normal growth

SATURATED FATS

Fats found in meats and dairy products

Eating to much Saturated fat can raise blood cholesterol levels, increasing the risk of heart disease.

Solid @ room temp.

UNSATURATED FATS

Found mainly in vegetable oils, such as olive, corn, or canola oil, nuts and avocados

Fats that remain liquid @ room temp.

WATER

Most common nutrient

Makes up 60% of the body

WATERCarries nutrients through body

Helps digestion

Removes waste from body

Lubricates joints

Keeps body from overheating

HEALTHY DIET SUMMARY

Balance of nutrients

Too much fat may lead to heart disease

Too little protein hinders growth

You need a variety of healthy foods to get all the nutrients!