1. Building a Nutritious Diet
2.2
Building a Nutritious Diet

2. Learning Targets What does the word DIET mean?
What influences the choices people make?
Name the 6 types of Nutrients?

3. DIET What 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?
Weight Loss???
School Lunches / Choices???

4. FOOD FOR LIFE
NUTRITION- Eating foods the body needs to grow, develop, and work properly.
Food / Air / Water are life’s basic needs.
You make food choices everyday, good nutrition can have a powerful impact on your overall health and well being!

5. Factors that Influence our Diet
1. Geography
2. Family
3. Cultural Background
4. Convenience
5. Cost
6. Advertising
7. Friends
8. Personal Taste

6. SIX TYPES OF NUTRIENTS Carbohydrates/ Carbs. Proteins Vitamins
Minerals
Fats/ Lipids
Water

7. 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

8. Simple Carbohydrates-
Sugars found in fruit

9. COMPLEX CARBOHYDRATES
found in starchy foods, breads, cereals, dry beans, potatoes, peas, corn and beets

10. 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

11. 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.
Vegetarians can combine plant foods to make complete protein, like beans and rice.

12. 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

13. VITAMINS Water – soluble Fat – soluble Can NOT be stored in the body
Must be included in your diet
Fat – soluble
Can be stored in the body until needed.
Since Vitamins can not be made by the body, they must be provided by your diet.
Fresh fruits and vegetables, whole-grain breads, cereal products, and milk are rich sources of Vitamins.

14. 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.

15. VITAMINS & MINERALS Vitamin 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
Fluoride
Fish, water(?)
Iron
Red meat, nuts
Hemoglobin in red blood cells
Potassium
Oranges, bananas
Reg. Water balance (tiss.)

16. 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

17. 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.
room temp.

18. UNSATURATED FATS
Found mainly in vegetable oils, such as olive, corn, or canola oil, nuts and avocados
Fats that remain room temp.

19. WATER
Most common nutrient
Makes up 60% of the body

20. WATER Carries nutrients through body Helps digestion
Removes waste from body
Lubricates joints
Keeps body from overheating

21. 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!