Nutrients - provide nourishment Carbo- hydrates ProteinFats Vitamins MineralsWater.

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Presentation transcript:

Nutrients - provide nourishment Carbo- hydrates ProteinFats Vitamins MineralsWater

Carbohydrates Made up of 2 groups: simple & complex Simple = Sugar Complex = starch Most calories should come from complex. Burned 1 st for energy!

Made up of amino acids 9 essential amino acids Helps build and repair tissues Burned 2 nd for energy Key for muscle repair Protein

Saturated fats are solid at room temperature Unsaturated fats are liquid at room temperature Cholesterol is produced by our body but also comes from fatty foods LDL = BAD cholesterol HDL =GOOD cholesterol Fats

Vitamins Divided into 2 groups: Fat soluble – dissolve in fat and CAN be stored in your body. Water soluble – dissolve in water and CAN NOT be stored in your body. Helps build the immune system!

Minerals Aid in enzyme activity Helps in bone formation

Water Used in EVERY body function Cushions major organs 60% of our body is made up of water Recommended to have at least eight 8oz glasses of water a day, depending on your activity level!

Age Gender Physical activity

Whole grains & Refined grains Whole grains contain entire grain kernel, more nutrients. Half your grain intake should be from whole grains. (Whole wheat, brown rice, oatmeal) Refined grains have been milled. Finer texture and longer shelf life, but… …not as many nutrients (white bread, flour & rice) Grains

Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 6 oz. Boys yr. old 8 oz. Grains

What counts as an ounce? 1 Mini Bagel 1 slice of bread 5 crackers 3 cups popcorn ½ cup cooked rice ½ cup cooked pasta 1 small tortilla

Vegetables Provides vitamins and minerals, good for immune system Veg. cooked, raw, fresh, frozen or canned. 100% Veg. juice included Half your plate should be fruits and veggies!

Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 2.5 cups Boys yr. old 3 cups Vegetables

Tomatoes… Fruit or Vegetable?

What counts as a cup? 3 spears broccoli 1 2 baby carrots 2 stalks celery 1 medium baked potato 1 large green pepper 1 large ear of corn 1 large tomato

100% fruit juice, fresh, frozen, canned or dried Good for Immune system Provides vitamins & minerals Fruits

Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 1.5 cups Boys yr. old 2 cups Fruits

What counts as a cup? 1 small apple 1 large banana 32 grapes 1 large orange ½ cup any dried fruit 1 medium grapefruit 8 large strawberries

Dairy Provides fats & minerals Look for Calcium rich Milk, Yogurt, Cheese Fat free or Low fat is best, 1% Good for building strong bones!

Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 3 cups Boys yr. old 3 cups Dairy

What counts as a cup? 1 small yogurt ½ pint of milk 2 cups cottage cheese 1/3 cup shredded cheese 2 slices of cheese 1 scoop ice cream = 1/3 cup

Provides Protein & Vitamins Meat, chicken, fish, dried beans, eggs, nuts Avoid meat high in saturated fat, takes away from the protein. Good for repairing muscles and building blocks for bones Protein

Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 5 oz. Boys yr. old 6.5 oz. Protein

What counts as an ounce? 1 small steak 2 Tbsp hummus 1 egg 1 Tbsp Peanut Butter ¼ cup of cooked beans 1 sandwich slice of turkey ½ oz. of nuts and seeds