2 You MUST Eat a Balanced Diet to be Healthy!!! Nutrition & NutrientsNutrition is the Study of Food & How the Body Uses itNutrients are substances found in food that are necessary to maintain life!Gives us EnergyForms, Repairs & Regulates Body TissuesRegulate All Body ProcessesYou MUST Eat a Balanced Diet to be Healthy!!!
3 Fiber is the Most Essential Non-Nutrient!! Essential NutrientsCarbohydratesProteinFatsVitaminsMineralsWaterFiber 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 EnergySugars, Starches & Fiber45-65 % of Total Daily Calories4 k/cal per GramSimple VS Complex
5 The Simplest Form of Carbs!! Simple CarbohydratesAKA…. 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 & FiberStarchy Vegetables (Potatoes & Corn Products), Legumes (Dry Beans & Dry Peas), Whole Grain Products such as Corn or Flour Tortillas, Potato Chips, Bread, Cereal (healthy), Pasta, RiceCome only from Plant Sources!!!
8 Fiber Most Essential Non-Nutrient Helps Push Food through our Digestive SystemContains a minimal amount of energy& can NOT be digestedFruits, Vegetables, Whole Grains & Beans“the Browner the Better!”Come only from Plant Sources!!!
10 Complete vs Incomplete ProteinBuilds & Repairs Cells of Muscles, Skin, Hair & NailsForms Hormones, Antibodies & Enzymes10-35 % of Total Daily Calories4 k/cal per GramEat Too Much & it is Stored as FatComplete vs Incomplete
11 Come Only From Animal Products Complete ProteinContains All 9 Essential Amino AcidsContains CholesterolChicken, Turkey, Pork, Beef, Seafood, Emu, Ostrich, Venison, Antelope, Sausage, Cheese, Dairy….Come Only From Animal Products
12 Come Only From Plant Products InComplete ProteinLacks 1 or more of the 9 Essential Amino Acids3 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 & BreadRice & BeansTofu & RiceCome Only From Plant Products
14 Eating Too Many Can Lead to Obesity Saturated vs Unsaturated FatsMain Form of Energy StorageCushion OrgansMaintains Body TemperatureMakes HormonesHelps you Feel Full after you EatCoats Nerves & MembranesAdds Taste & Texture to FoodEating Too Many Can Lead to Obesity Saturated vs Unsaturated
15 Saturated Fat Contain Saturated Fatty Acids Are Solid at Room TemperatureComes only from Animal Products with the exception of Coconut & Palm Oil
16 UnSaturated Fat Contain UnSaturated Fatty Acids Are Liquid at Room TemperatureComes 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 failureCalciumMost 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 bonesIronIron-deficiency causes anemiaRed 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!!