nutrition and you...vitamins essential for growth and health and their main function is to...
TRANSCRIPT
Nutrients
Nutrients
A substance that performs a
specific job in your body.
More than 40 nutrients
belong in six main groups!
What Nutrients do for you:
Give you energy
Build and repair body cells
Regulate body processes
The Six Nutrients
Carbohydrates
Proteins
Water
Vitamins
Minerals
Fats
Carbohydrates Carbohydrates provide energy (calories) and are aptly
described as "brain food".
They supply nearly all of the energy that your brain uses
everyday.
They also provide about half of all the energy human
nerves, muscles and other body tissues use.
2 Types of carbohydrates:
“Complex”: Foods provide calories and other nutrients.
They're also a good sources of fiber, essential for
digestion and the prevention of some diseases.
“Simple”: Foods provide calories, but not much else.
(That's why they're often called "empty calories.")
Food Sources of complex carbohydrates: Breads, noodles,
grains, cereals, potatoes, nuts, seeds, dried beans, lentils and
peas, vegetables, and some fruits.
Food sources of simple carbohydrates: Table sugar,
powdered sugar, brown sugar and "natural" sugars in honey,
corn, and some fruits.
Proteins Build and repair cells, fight infection, and make
blood strong.
These body builders are made up of amino acids.
Types:
Complete – all 9 essential amino acids
Soybeans and Animal Sources
Incomplete – lack one or more essential amino
acids
Plant sources, beans, peas, grains, nuts
Eat a variety of these foods!
Food Sources for complete proteins: fish, meat,
chicken, eggs, milk, and soy beans.
Food Sources for incomplete proteins: dried beans,
lentils and peas, nuts, breads, noodles, grains and
cereals.
Water Works to keep muscles and skin
toned
Aids in weight loss
Transports oxygen & nutrients to
cells
Eliminates toxins & waste from the
body
Regulates body temperature
Food Sources for water: Water; juices
and other beverages; soups and many
"solid" foods (fruits, vegetables, breads,
etc.).
Vitamins Essential for growth and health and their
main function is to facilitate and Regulate body processes and helps other nutrients do their work
Vitamins are divided into 2 main groups:
Water-soluble – Dissolve in water.
Thiamin, Riboflavin, Niacin, Folate, Vitamin B & C
Fat-soluble – Absorbed with fats and can be stored in the body.
Vitamin A, D, E, and K
Your body cannot manufacture vitamins; you must obtain them through foods.
Food sources for vitamins: cantaloupe, grapefruit, kiwi fruit, mango, orange juice, strawberries, asparagus, broccoli, cauliflower, kale, sweet green and red peppers, sweet potatoes.
Minerals
Each mineral has a specific role in our body.
Regulate body processes
For example, the Iron in red blood cells
transports oxygen.
Build bones, teeth, blood, and help the body
use energy.
We can obtain all the minerals we need
through a healthy diet.
Examples of minerals:
Calcium, Phosphorus, Magnesium, Sodium,
Chloride, Potassium, Iron, Zinc, Fluoride,
etc.
Food Sources for minerals: Beef, green leafy
vegetables, milk, cheese, yogurt, fish and OJ.
Fats Fats provide:
Energy
Flavor and texture
Healthy skin and normal growth
Transports some vitamins and helps digestion
Insulates you from heat and cold
Types of fats:
Saturated: Solid at room temperature
Raises cholesterol- Causing heart disease
Monounsaturated and Polyunsaturated: Liquid at
room temperature
Lowers cholesterol-Decrease the risk of heart
disease.
Trans: Oils hydrogenated (processed) to be firm
Raises cholesterol
Fats Continued
Too much fat can be harmful, but fatty acids can
serve several important functions in our body.
Fats, like carbohydrates, provide us with
energy, and they are essential for absorption
of vitamins A, D, E, and K.
Fatty acids help our body regulate
inflammation, blood pressure, and blood
clotting, and they're also used as insulation
and cushioning for our organs.
Food sources of fats/oils: oils, shortening,
butter, margarine, mayonnaise, salad dressings,
table cream, and sour cream.
Energy in Food Calorie – Unit that measures energy from food and
energy used by the body
Three nutrients provide energy:
Carbohydrates (1 gram = 4 calories)
45-65% of daily calories
Proteins (1 gram = 4 calories)
10-35% of daily calories
Fats (1 gram = 9 calories)
25-35% of daily calories
No more than 10% coming from saturated fats
Energy Your Body Uses For Body Processes:
Breathing, circulating blood, building cells, etc.
This makes up your metabolism
BMR – Basic Metabolic Rate
Speed at which the body uses energy for body processes
Differs from person to person
For Physical Activity:
Every movement you make
The amount you use depends on how active you are
Energy Balance
Consuming the same
amount of energy (calories)
as your body uses
Maintains your weight
How does this affect your
body weight?
Bring “life” to one nutrient group in a colorful comic strip! Use your notes to create a 5-6 frame comic strip about a nutrient of your choice.
Comic Strip Rubric
Included the chosen nutrient and its 3 characteristics ______/5
Creative with colors, wording, and drawing ______/5
At least 5 frames in the comic strip ______/5
Correct grammar & spelling ______/5
Total ______/20
Nutrient Comic Strip
STRONG WORK
WEAK WORK
Comic Strip Rubric
Included the chosen nutrient and its 3 characteristics ______/5
Creative with colors, wording, and drawing ______/5
At least 5 frames in the comic strip ______/5
Correct grammar & spelling ______/5
Total ______/20