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NutritionEating foods your body needs to: GROW,
have ENERGY, and stay HEALTHY
&
NutrientsSubstances in food that help you stay
healthy.
Carbohydrates
The bodies main source
of ENERGY
50-60% of our diet
should come from
carbohydrates
Simple Carbohydrates
• Break down faster in the body so they
provide quick energy
• They are found in sugar
Complex Carbohydrates
• Break down more slowly, so they provide lasting energy.
• Are usually found in whole grains, vegetables, and fruits
Fiber – A COMPLEX CARB!
This is a complex carbohydrate that is not digested by the body
It acts as a scrub brush as it passes through the intestines
It helps you eliminate solid waste
Fats• Concentrated source of
energy
• Insulates body
• Cushions & protects
organs
• Carries vitamins to all
parts of the body
• Slower to digest than
carbohydrates
• Adds flavor to foods
• Builds Cell Membranes
How much fat do we need?
• Don’t consume more than 30% of your diet from fat
• Weight loss diets may recommend 20% fat
• Body builders often consume as little as 10% fat
Fat is an important nutrient and without it our food would be boring and we would miss out on important vitamins
Protein
• Growth
• Build & repairs
body tissues
(cells)
• Energy as a last
resort
• Protein is made up of building blocks called AMINO ACIDS
• There are 8 amino acids that our body can’t make unless we eat the right foods, these amino acids are called ESSENTIAL AMINO ACIDS
Incomplete proteins
These come from foods that are missing 1 or more of the essential amino acids. They typically come from plant foods such as rice, beans, corn and pasta
Complete Proteins
These foods contain the eight essential
amino acids and come from animalproducts.
How much protein do we need?
• Our bodies require very little
protein
• We only need 10-15% of protein
in our diet
• Most Americans consume too
much protein, so even if you are
an athlete or body builder you
don’t need to eat more meat.
Vitamins
• Help regulate body
processes, fight
disease, and
produce energy.
Fat-soluble Vitamins
Water-soluble Vitamins
Vitamin Importance Deficiency
A Vision, healthy skin, and building strong
bones.
Blindness
D Maintain strong bones, help absorb calcium. Rickets
E Helps maintain cell membranes Weakened immune system
K Promote normal blood clotting Bruising/Bleeding
Vitamin Importance Deficiency
C Helps maintain ligaments, tendons, and other
tissues
Scurvy
B12 Folate Forming red blood cells and for a healthy
nervous system
Tiredness, weakness,
constipation, nerve problems.
B6 Chemical reactions needed for growth Anemia, rashes, scaly skin on
the lips, swollen tongue,
babies develop sensitive
hearing and seizures.
Rickets Scurvy
Minerals
• Help to regulate body
processes. Your
body uses minerals
to form healthy
bones and teeth,
and keep blood
healthy. Minerals
also keep the heart
and other organs
working properly.
Mineral Importance Deficiency
Iron Oxygen transport, cell growth, and
differentiation.
Anemia, tired, slow cognitive
and social development,
decreased immune function.
Calcium Supports the structure and function of bones
and teeth.
Osteopenia
Folate Acts as a coenzyme in the synthesis of nucleic
acids.
Neural tube defects (NTDs) in
infants.
Potassium Counterbalances sodium’s harmful effects on
blood pressure, smooth muscle contractions.
Elevation of blood pressure,
muscle cramps, irregular
heartbeat.
Sodium Regulates blood pressure and blood volume,
helps the muscles and nerves function
properly.
Weakness, apathy, nausea,
and muscle cramps.
Minerals
Neural Tube Defects
Water• Essential to all living
things.
• Carries nutrients to cells and to all parts of the body
• regulates body temperature
• helps the digestive system and prevents constipation.
• Water helps the body get rid of wastes
• Lubricate and cushion joints
• Keep mucous membranes moist
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