Download - Nutrition
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The New Pyramid - NutritionCareer Development Software, Inc
© 2005
Nutrition
What are nutrients?• Essential substances that your
body needs in order to grow and stay healthy
• Nutrients: Caloric/ Not caloric
Caloric: Carbohydrates Proteins Fats
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Carbohydrates• Structure and function: Carbohydrates are
sugars and starches that the body uses for ENERGY!
• PLANTS are the main source of carbohydrates in the food we eat.
Simple Carbohydrates• Sugars that are quickly digested and provide a
BOOST of energy for the body• Foods with LOTS of sugar: fruits, milk, cookies,
candy
Carbohydrates
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The New Pyramid - NutritionCareer Development Software, Inc© 2005
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Complex Carbohydrates• Starches that are composed of
many sugars linked together
• They provide the body with long-term energy since they are digested more slowly than sugars.
• Foods with LOTS of starch: pasta, rice, potatoes, beans
Carbohydrates
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The New Pyramid - NutritionCareer Development Software, Inc© 2005
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• 8 of the 20 amino acids are called essential amino acids because you must obtain them from the foods you eat since your body cannot make them.
Proteins
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Proteins• Structure: Proteins are
made from many aminoacids connected together in different arrangements.
• Function: Provide the building materials your body needs to grow and repair itself (structural function)
The New Pyramid - NutritionCareer Development Software, Inc© 2005
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Complete proteins sources: • Foods containing all the essential amino acids in
the correct proportion Examples: meat, fish, eggs, milk, cheese
Incomplete proteins sources: • Foods that are missing some essential amino acids Examples: Legumes, nuts, whole grains
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copyright 2005
Proteins
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Functions:• ENERGY source for the body
(more than carbs and proteins)• Thermal insulation for the body
Structure: • Fats belong to a group of
organic compounds called lipids which are substances that do not dissolve in water.
• Fatty acids are the building blocks of fats.
Fats
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Unsaturated fats: • Contain fatty acids that have doble
bonds
• At room temperature, they are typically in liquid form.
• They are less harmful to the circulatory system than saturated fats.
• Foods with a lot of unsaturated fat: olive oil, seed oils
Fats
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Saturated fats: • Contain fatty acids without doble
bonds
• At room temperature, they are typically in solid form.
• Diets with TOO MUCH saturated fat have been known to cause heart disease.
• Foods with a lot of saturated fat: beef fat, egg yolks, dairy products The New Pyramid - Nutrition
Career Development Software, Inccopyright 2005
Fats
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Not Caloric Nutrients
Water
Minerals
Vitamins
WATER VITAMIN
WA
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Do you know the MOST IMPORTANT nutrient?
It’s Water!
• 60%-80% of the human body is WATER!
• You need 1-2 l a day!
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All foods contain water especially:
vegetables, fruit and milk
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Functions:
- Is the solvent in which all the chemical reactions of the body take place
- transport of materials in the body by making up most of the liquid part of blood (plasma)
- helps to regulate body T
- helps to break down food
in the digestive system
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Micronutrients
Minerals and vitamins are called micronutrients since they are needed by your body in SMALL amounts.
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The minerals and most of the vitamins your body needs must be obtained from the FOODS you eat since your body cannot make them.
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Minerals•Minerals are INORGANIC
substances required by your body in order to develop and grow:
Calcium Magnesium
Potassium Iron
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Calcium
•Function: Helps to build strong bones and teeth, regulates blood clotting
•Food sources: dairy products, leafy and green vegetables
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Iron
•Function: Helps to build hemoglobin which is the oxygen-carrying protein in your red blood cells
•Food sources: eggs, meats, whole grains
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Potassium
•Function: Helps regulate fluid balance in the body, assists with the normal functioning of muscles and nerves
•Food sources: bananas, carrots, milk
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VitaminsVitamins: Group of complex compounds that help your body maintain normal metabolism, growth, and development
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Two Groups of Vitamins:Water-Soluble
Fat-Soluble
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Water- Soluble Vitamins: • Vitamins that dissolve in
water and are NOT stored in your body for future use
B Complex Vitamins Vitamin C
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Examples of Water-Soluble Vitamins: Vitamin C
• Fights against infection, maintains healthy gums, strengthens and maintains blood vessel structure• Sources: citrus fruits, tomatoes, leafy vegetables
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B Complex vitamins :
• Help prevent birth defects, and are needed in the formation of red blood cells and nucleic acids
• Sources: broccoli, avocado,
meat and lentils
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Fat-Soluble Vitamins:
•Vitamins that dissolve into and are transported by fat
•They can be stored in fat tissue, in the liver, and the kidneys
•Vitamins A, D, E, and K
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Examples of Fat-Soluble Vitamins:
•Vitamin A: Maintains good vision, promotes body cell growth, helps protect teeth
Food sources: green vegetables, dairy
products
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•Vitamin D: Promotes the development of healthy bones and teeth
–Food sources: eggs, fish, fortified breakfast cereal
– Sunlight stimulates–our skin to produce it
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What is a calorie?• The energy obtained from
carbohydrates, proteins, and fats is measured in units called calories.
The New Pyramid - NutritionCareer Development Software, Inccopyright 2005
Calories
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How many calories does a teenager need?
It depends on:
• Gender
• Body composition
• Life- style
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Female 1.500- 1.800 kcal/d
Male 2.000-2.500 kcal/d
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60 % carbohydrates
25% fats
15% proteins
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The nutrition pyramid
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So, why is it shaped like a pyramid?
The base or the bottom of the pyramid is the grain, cereal and bread group. We need 6 to 11 servings of this group. The most of any of them. If you were to make a pyramid out of Tater Tots you would put the most on the bottom to support all the rest.
From USDA
• The base or the bottom of the pyramid is the grain, cereal and bread group.
• The next layer up is the fruits and vegetables group.You need 2 to 4 servings of the fruits and 3 to 5 servings of the vegetables.
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The nutrition pyramid
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The next layer is the dairy and the protein groups. We need 2 to 3 servings a day of the dairy group and 2 to 3 servings of the protein group.
The tip-top of the pyramid is the sugar, fats, and salt group. Guess what? We don’t need to make choices for that group because if we eat other foods, we get all the fats, sugars and salt our bodies needs.
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• Maybe you’re too tired to do your work at school,
• Or it takes longer to get over a cold,• Cuts and injuries might
take longer to heal,• You’re cranky.
If you don't use a proper diet, little things might happen like:
From Barry’s ClipArt
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In the long run if we don’t choose a healthy diet we have a greater chance of getting some bad diseases like:
• Heart disease• Diabetes • Obesity
From Barry’s ClipArt