NutritionVitamins and Minerals

Healthy?

Healthy?

Healthy?

Healthy?

Healthy Children

http://healthychild.org/healthy-living/a-wake-up-story/

Signs of Good Health

Clear Complexion Bright eyes Good posture Strong teeth and healthy nails Appropriate weight for your body type

Good Health

Good health depends on a healthy diet A diet is everything that you regularly eat

Nutrition

Nutrition is the result of the processes your body follows to use the foods you eat

When you eat good foods, you are practicing good nutrition and keeping your body is good working order

Malnutrition

Malnutrition is poor nutrition over a period of time

It can be caused by not eating the right amount or by not eating the right foods

Malnutrition causes: Irritability Overweight/underweight Tooth decay Skin Problems

Poor Nutrition

Poor nutrition can cause tiredness, irritability, and a resistance to disease

Health problems caused by poor nutrition can lead to low self esteem

Wellness

Wellness is composed of many parts Good nutrition Getting plenty of rest Getting plenty of exercise

Effects of Nutrition

Good nutrition can affect you positively now Poor nutrition can cause health problems

later in life Eating the right foods will help you develop

to your full potential There are many myths and wives tales

about what items have negative or positive health effects

Nutrients

Nutrients are the chemical substances in food that are used by your body to keep it working properly

There are six types: Proteins Carbohydrates Fats Vitamins Minerals Water

Nutrients

No one food has every nutrients It is important to eat a variety of foods in

order to get all your needed nutrients

Proteins

Your body contains proteins in your skin, hair, nails, muscles, blood, and other body tissues

Proteins are needed for growth, maintenance and repair of tissues

They are also needed to control body processes like blood circulation, breathing and digestion

Proteins

Proteins are made up of amino acids Amino acids are like chains of blocks They are used by the body to make the

proteins it needs Some amino acids can be made in the body

and some must be obtained through foods

Complete Protein

Protein from animals sources such as fish, beef, chicken, eggs, and milk

Complete proteins have all of the amino acids the body needs

Incomplete Protein

Protein stemming from plant sources such as beans, nuts, peas, soy and seeds

Incomplete protein only has some of the needed amino acids the body needs

Carbohydrates

Carbohydrates are nutrients that give your body its main source of energy for physical activity

If your body does not get enough carbohydrates, it will use energy from protein Your body then misses out on protein that is

needed for tissue repair

There are three types of carbohydrates Sugars, Starches, and Fiber

Sugars

Can be used as a quick source of energy Candy, jelly, honey, milk, and frosting are

food sources of sugar

Starches

Starches take longer for the body to digest than sugars

You may feel full longer Starches can be found in fruits, veggies,

breads, cereals, pastas, dry beans and nuts

Fiber

Fiber does not supply your body with energy but aids in digestion by helping push foods through the body at a proper speed

Fruits, Veggies, whole grains, and bran are good sources of fiber

Fats

Fats are concentrated sources of energy from animals or plants

They are needed to keep your body functioning efficiently

They carry some needed vitamins through your body

They insulate and protect vital organs such as your heart, liver and kidney

Fat also protects your body from cold

Fats

Can be found in butter, meats, cheeses, margarine, salad dressing, snack and desert foods

Eating too much fat can cause weight gain and health problems such as heart disease

Avoiding Fats

You can limit your intake of fats by: Choosing low fat dairy products Choosing lean meats Avoiding fried foods

Cholesterol

Cholesterol is a fatlike substance found in every human cell

It is an essential part of blood and certain hormones

Cholesterol comes from animal food sources Too much cholesterol has been linked to

heart disease Reducing your cholesterol can reduce your

risk of health problems

Vitamins

Vitamins

Vitamins are substances needed by the body for growth and maintenance

Vitamins help regulate the chemical processes in the body

They also help your body store and use energy for growth and development

Vitamins

Vitmains are either water soluble or fat soluble

Water soluble vitamins are stored in your body’s water and are not easily overdosed because the excess is removed by your body each day

Fat soluble vitamins are stored in the fat of your body and are easier to overdose on. Fat soluble vitamins include vitamins A, D, E,

and K

Only about 3-20% of the vitamins found in pill form

It is important to get your vitamins from food sources

Vitamin A

Works to keep your hair and skin in good condition

It also aids in vision Vitamin A is fat soluble so it is stored for a

longer amount of time

Vitamin A

Sources include deep yellow and dark green vegetables and fruits Carrots, broccoli, spinach, cantaloupe,

peaches, apricots, sweet potatoes These contain carotene- which is changed into

vitamin A by your body It can also be found in the fatty parts of

animal products like butter, cheese, cream, egg yolks and liver

B Vitamins

The B vitamins are a group of vitamins that work together in your body

Three key B vitamins are: Thiamin (B-12) Riboflavin (B-2) Niacin

B Vitamins

Help your body release energy from food They help keep your nervous system

healthy and prevent irritability They also keep skin healthy They are water soluble

B Vitamins

Sources include whole grains and enriched flours, breads and cereals

Leafy green vegetables, legumes, meat, milk, and eggs are also good sources

Vitamin C

Helps produce a substance that holds body cells together

It helps broken bones mend and wounds heal

It strengthens the walls of blood vessels It helps you resist infections and maintain

healthy gums, skin and teeth

Vitamin C

Vitamin C is water soluble It is found in many fruits and vegetables It is especially present in citrus fruits such

as oranges and grapefruit Cantaloupe, strawberries, broccoli, and

tomatoes are also a good source of this vitamin

Vitamin D

Helps your body use the minerals needed to build strong bones and teeth This is especially important during growth

spurts during childhood and adolescence

Vitamin D

Is sometimes called the “sunshine” vitamin because your body can make vitamin D when exposed to sunlight

Other sources include fortified milk, fish liver oil and some fish

Vitamin E

It is believed to keep oxygen in the body from destroying other nutrients, especially vitamin A

So many foods have vitamin E that rarely do people have a deficiency

Sources include vegetable oil, whole grain breads and cereals, eggs, organ meats, and leafy green vegetables

Vitamin K

Helps blood clot Many foods contain vitamin K so

deficiencies are rare Sources include green leafy vegetables,

cauliflower, liver, and egg yolk

Minerals

Minerals are another type of nutrient needed for a healthy body

They help regulate many of your body’s activities

They help muscles contract and nerces transmit signals to and from the brain

They help maintain the body’s water balance and strengthen bones and teeth

Calcium and Phosphorus

They work together as a team They are both more effective when the

other is present They are both needed for strong bones and

teeth They are also important in clotting blood

and normal heart and muscle formation

Sources include milk and milk products, fish, and green leafy veggies Sources that are rich in calcium are also rich

in phosporus

Sodium, Chlorine, and Potassium

Work together as a team They keep the right amount of fluid around

and inside the cells in your body They allow the cells to take up nutrients

from the blood They also help nerves and muscles function

as they should

Sources

Sodium and Chlorine are found in table salt Potassium is plentiful in bananas, orange

juice, green leafy vegetables and milk

Sodium

Too much sodium can be a health risk Processed foods or foods rich in

preservations usually have a lot of excess sodium

Diet sodas also have a high amount of sodium

Sodium has been linked to high blood pressure

You can find items that are marked “low sodium” or “salt-free”

Iron

It is important for healthy red blood cells A deficiency is called anemia

Anemia causes tiredness, lack of energy, or loss of appetite

Sources include liver, meat, fish, eggs, dried beans and peas

Whole grain or enriched breads or cereals Green leafy vegetables

Iodine

Iodine is used to help the thyroid gland produce a hormone that affects height and weight

If you have a deficiency in iodine, your thyroid gland may swell and cause a goiter

Iodine is added to iodized salt Saltwater fish are also a good source of

iodine

Fluorine

Is needed for proper development of teeth and bones

It prevents tooth decay Fluroine is added to many toothpastes and

many cities add fluroine to their water supply

Small amounts are found in meats, eggs, and milk

Water

Water is the single most important substance you bring into your body

About 2/3 of your body is made up of water Food cannot be digested or nutrients

carried to cells without water Water also helps regulate your internal

temperature You need eight 8 oz. glasses of water as a

minimum daily You can get some of your needed water

from food sources Ex. watermelon

Myth #1

Eggs are bad for your heart Eggs do contain a large amount of

cholesterol in their yolks, but they are a low calorie, high protein food

Myth #2

High fructose corn syrup is worse for you than sugar

Corn syrup is made from corn and has an almost identical structure to table sugar

Any item high in sugar is not the best choice, but corn syrup is no better or worse than table sugar

Myth #3

Carbohydrates make you fat

There is nothing inherently bad about carbs that will make you fat

The only thing that can make you gain weight is too many calories for your body’s needs

Myth #4

Claims that raw food diets can boost health effects because they are not processed

Yes, raw food has not lost any nutrients from cooking, but you do not receive any enzyme health benefits from eating food raw

Myth #5

Your body can’t use the protein from beans unless you eat them with rice

Your body can use any protein you eat

Myth #6

Calories eaten at night are worse for you and more fattening than calories eaten during the day

Calories are calories and it doesn’t matter what time you eat them

Myth #7

You will gain weight if you eat foods like wheat and dairy that your body can’t personally digest

Food allergies do not affect weight

Myth #8

Radiation from microwaves can put dangerous compounds in your food

Microwaves use very weak waves, and are not a health risk.

However, plastic that is microwaved may transmit some compounds

Myth #9

Microwaving zaps out the nutrients

Heat and cooking time may affect nutrients, but not the microwave itself

Myth #10

You crave certain foods because you need the nutrients in it

There is no evidence to support this unless someone is severely deficient in iron

Only animals crave certain foods

Myth #11

Eating lots of small meals instead of three big meals is better for you and will help you lose weight

Metabolism does slightly raise when we eat, but not enough to make a difference

Myth #12

You need to cleanse your body from toxins

Your body already has its own method that starts in your liver, kidneys, and spleen

Myth #13

Anyone can benefit from a gluten free diet- it can help you lose weight and cure autism

Unless you have celiac disease or a gluten intolerance, there is no benefit