1. Essential Nutrients

2. You MUST Eat a Balanced Diet to be Healthy!!!
Nutrition & Nutrients
Nutrition is the Study of Food & How the Body Uses it
Nutrients are substances found in food that are necessary to maintain life!
Gives us Energy
Forms, Repairs & Regulates Body Tissues
Regulate All Body Processes
You MUST Eat a Balanced Diet to be Healthy!!!

3. Fiber is the Most Essential Non-Nutrient!!
Essential Nutrients
Carbohydrates
Protein
Fats
Vitamins
Minerals
Water
Fiber is the Most Essential Non-Nutrient!!
You MUST Eat a Balanced Diet with the Right Amounts of Each Nutrients in Order to be Healthy!!!!

4. Carbohydrates Simple VS Complex
Our Bodies Main Source of Energy
Sugars, Starches & Fiber
45-65 % of Total Daily Calories
4 k/cal per Gram
Simple VS Complex

5. The Simplest Form of Carbs!!
Simple Carbohydrates
AKA…. Simple Sugars…..
The Simplest Form of Carbs!!
All Fruit, Most Vegetables (NO Potatoes), Candy, Soda, Table Sugar, Dairy Products (Milk, Yogurt & Ice Cream), Sugary Candy (Skittles, Dots, Tootsie Rolls…), Sugary Cereals (Corn Pops, Fruit Loops)

6. Complex Carbohydrates
AKA… Starches Foods contain Starch, Glycogen & Fiber
Starchy Vegetables (Potatoes & Corn Products), Legumes (Dry Beans & Dry Peas), Whole Grain Products such as Corn or Flour Tortillas, Potato Chips, Bread, Cereal (healthy), Pasta, Rice
Come only from Plant Sources!!!

7. Differentiating Between the 2

8. Fiber Most Essential Non-Nutrient
Helps Push Food through our Digestive System
Contains a minimal amount of energy
& can NOT be digested
Fruits, Vegetables, Whole Grains & Beans
“the Browner the Better!”
Come only from Plant Sources!!!

9. Proteins………

10. Complete vs Incomplete
Protein
Builds & Repairs Cells of Muscles, Skin, Hair & Nails
Forms Hormones, Antibodies & Enzymes
10-35 % of Total Daily Calories
4 k/cal per Gram
Eat Too Much & it is Stored as Fat
Complete vs Incomplete

11. Come Only From Animal Products
Complete Protein
Contains All 9 Essential Amino Acids
Contains Cholesterol
Chicken, Turkey, Pork, Beef, Seafood, Emu, Ostrich, Venison, Antelope, Sausage, Cheese, Dairy….
Come Only From Animal Products

12. Come Only From Plant Products
InComplete Protein
Lacks 1 or more of the 9 Essential Amino Acids
3 Categories:
Nuts & Seeds – Pumpkin seeds,, sunflower seeds, walnut, almonds, etc.…
Grains – Whole wheat bread, rice, corn products, pasta…
Legumes – Tofu, dry beans, soy products, peanut butter…
Come Only From Plant Products

13. Completing Incomplete Proteins
You MUST combine 2 foods from different categories of incomplete proteins in 1 meal to be considered complete!!
(Nuts and Seeds, Legumes & Grains)
Peanut butter & Bread
Rice & Beans
Tofu & Rice
Come Only From Plant Products

14. Eating Too Many Can Lead to Obesity  Saturated vs Unsaturated
Fats
Main Form of Energy Storage
Cushion Organs
Maintains Body Temperature
Makes Hormones
Helps you Feel Full after you Eat
Coats Nerves & Membranes
Adds Taste & Texture to Food
Eating Too Many Can Lead to Obesity 
Saturated vs Unsaturated

15. Saturated Fat Contain Saturated Fatty Acids
Are Solid at Room Temperature
Comes only from Animal Products with the exception of Coconut & Palm Oil

16. UnSaturated Fat Contain UnSaturated Fatty Acids
Are Liquid at Room Temperature
Comes only from Plant Products (Excludes Coconut & Palm Oil)

17. Vitamins carbon-containing nutrients that are needed in small amounts to maintain health and allow growth.
Vitamins are classified by what they dissolve in: fat or water.
Fat-soluble vitamins dissolve in fat. As a result, they can be stored in fat tissue and remain in the body for a long time. Examples include Vitamins A, D, E, and K.
Water-soluble vitamins dissolve in water. They are not stored in the body very well. Such vitamins are the 8 B vitamins and vitamin C.

18. Minerals chemical elements that are essential in small amounts to maintain good health.
Nutrient deficiency is the state of not having enough of a nutrient to maintain good health.
A well-balanced diet can meet ALL vitamin and mineral needs.

19. 3 Important Minerals Sodium
Most of us eat more sodium than is healthy.
Too much can lead to high blood pressure resulting in heart disease, stroke, or kidney failure
Calcium
Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables (broccoli and spinach) and in calcium-fortified foods (bread and orange juice.
Mostly found in your bones
Iron
Iron-deficiency causes anemia
Red meats are rich in iron.
Anemia is when there are not enough red blood cells to carry oxygen around the body.

20. Water it makes up 60% of your body and is essential for almost every function to keep you ALIVE.
To be healthy, you should take in at least 2.5 quarts of water each day (about 8 glasses). This makes up for water lost through excretion and evaporation.
Dehydration is when the body loses more water then it takes in.
Mild dehydration can interfere with mental and physical performance.
Severe dehydration can have very serious consequences, including death.
Caffeine depletes water from the body!!