NUTRITION WEIGHT MANAGEMENT

DIET All the things you regularly eat and drink A way for you to control your body weight

CALORIES Measures the amount of energy in food If food gives you energy it also gives you calories The more calories you take in the more energy you get If not active extra calories get stored as fat Carbohydrates, Fats, and Proteins give you energy/calories Carbohydrates = 4 calories/gram Proteins = 4 calories/gram Fats = 9 calories/gram Most teenagers need between 1,600 to 2,500 calories a day

NUTRIENTS Substances in food your body needs daily. 1.To grow 2.Have energy 3.Stay healthy

6 GROUPS OF NUTRIENTS Carbohydrates Fats Protein Vitamins Minerals Water

Carbohydrates & Fats give you energy. Protein helps build muscle and cells. Vitamins & Minerals help you grow and develop. Water keeps things lubricated

WATER 60% of your body weight is water Found in every cell of your body Each day you lose 3 quarts of water Lost through sweat, urination, and exhaling If you do not replace the water you lose, dehydration may occur Dehydration is excessive loss of water from your body You should drink 6 to 8 glasses of water a day (8 oz)

FUNCTIONS OF WATER Water keeps things lubricated 1. Joints 2. Nose, throat, eyes Water makes things move 1. Food through digestive system Water keeps things cool 1. Regulates body temperature 2. Water cools you through sweat 3. When sweat evaporates it cools the skin Helps dissolve vitamins & minerals Helps kidneys and liver flush out waste products

CARBOHYDATES The simple sugars and starches found in most foods These are the major source of energy for your body 60% of your calories should come from carbohydrates

SIMPLE CARBOHYDRATES Known as simple sugars Found in the sugar from a sugar bowl Cookies, cakes, pie, soda, candy, ice cream Unhealthy simple sugars to eat because they do not have any healthy nutrients Also found in milk, fruit and vegetables Healthy sugars to eat because they contain other important nutrients Give your body quick energy

COMPLEX CARBOHYDRATES Also known as starches Starches include grain products bread, rice, pasta, and crackers Refined grains - Grains that have been processed which removes nutrients and fiber. Any thing made from white flour, and white rice Unrefined grains - Grains that contain vitamins, minerals, and fiber Complex Carbohydrates give you long lasting energy

FIBER Helps your digestive system work properly Helps push digestive wastes through the colon Found in the skins of fruits/vegetables, seeds, and whole grains

FATS Help body grow and develop Fats provide energy Help absorb vitamins Insulate nervous system tissue 30% of your calories should come from fat

SATURATED FATS Found in meats and other animal products Found in palm and coconut oils which are found in the baked goods you buy at the store High in cholesterol Cholesterol is produced by the body Cholesterol helps make stomach acid and nerve endings You should have no more than 300 mg of cholesterol a day Too many saturated fats and cholesterol can lead to heart disease, stroke, or cancer

UNSATURATED FATS Found in plants & fish Low in cholesterol Good for a healthy heart Best unsaturated fats Olive Oil Peanut Oil Canola Oil Albacore Tuna Salmon

PROTEIN Builds up, maintains, and replaces tissue in your body Muscles, organs, immune system Protein makes hemoglobin and cardiac muscle Best Sources Beef Dairy Poultry Nuts Fish Seeds Egg Whites Legumes 10% of your calories should come from protein

AMINO ACIDS Basic units of protein that are used to maintain your body Your body needs 22 amino acids every day Your body can make 13 You need to get 9 from the foods you eat These 9 are called essential amino acids

COMPLETE PROTEIN Protein that comes from animal products They contain all 9 essential amino acids

INCOMPLETE PROTEIN Protein that comes from vegetables DO NOT contain all 9 essential amino acids By combining 2 incomplete proteins you get 1 complete protein. Rice & beans, Peanut butter on whole grain bread This is how vegetarians live

VITAMINS Substances that help your body grow and develop Toxic Poisonous to the body Deficiency Lack of a vitamin

FAT SOLUBLE VITAMINS Vitamins that get stored in the fat tissue in your body and liver until needed Stay in the body for a few days up to 6 months Vitamins A, D, E, & K are fat soluble

VITAMIN A Helps eyes adjust from bright light to dim light during the day or at night Helps you see colors Helps keep skin soft

VITAMIN D Known as the sunshine vitamin Helps your body use calcium so your bones stay hard Helps keep teeth strong

VITAMIN E Helps the tissue of the eyes, skin, and liver Helps form red blood cells Protects lungs from air pollution

VITAMIN K Helps your blood to clot

WATER SOLUBLE VITAMINS Dissolve in the water in the body They are not stored in the body The B & C vitamins are water soluble Your body gets rid of extra amounts of water soluble vitamins in the urine You need to eat more water soluble vitamins than fat soluble vitamins

B VITAMINS Known as riboflavin, thiamine, and niacin Helps body break down carbohydrates & fats for energy and release it when necessary Help make red blood cells

VITAMIN C Helps keep gums and muscles in shape Helps heal cuts Helps body fight off colds and infection

CALCIUM Helps build strong bones Helps keep teeth strong A lack of calcium could lead to a disease called osteoporosis - A disease that causes bones to become brittle or break easily - It affects one third of all women over 60

POTASSIUM Helps nerves to send messages Helps muscles to contract Helps make sure you have the right amount of water in your muscles

IRON Helps red blood cells carry oxygen Helps form hemoglobin A lack of iron may lead to a disease called anemia