1. Nutrition

2. Bell Ringer Journal about your eating habits. Are they good? Bad?
What do you normally eat?
How many meals a day? Snacks?

3. Why is nutrition important?
Food you eat affects your health and quality of life
Nutrition- the process by which your boddy takes in and uses food
Helps with growth, repair, and provide energy
Energy your body receives from food is measured in calories
Calorie- unit of heat used to measure energy your body uses and the energy it receives from food
Good Nutrition can help prevent diseases

4. What influences your food choices?
Hunger and appetite
Hunger- drive to eat
Appetite- psychological desire for food
Emotions
Environment
Family and culture
Friends
Time and money
Advertising

6. Nutrients Energy source Helps heal, build, and repair tissue
Sustain growth
Help transport oxygen to cells
Regulate body functions

7. What are the six types of nutrients?

8. Six types of nutrients Carbohydrates Proteins Fat Vitamins Minerals
Water

9. What is this?

10. What is this?

11. What is this?

12. Nutrients Carbohydrates 55-60% Protein 10-15% Fat 30%
Main source of energy for the body
Simple
Digests quickly so used quickly like sugar, fruit, lactose, etc.
Natural alternatives?
complex
Digests slower so used gradually like starch and fiber. Fiber helps decrease constipation.
Protein
10-15%
Have amino acids that are needed for muscle repair and other body functions
complete
Get from eating meats, eggs, dairy products
Incomplete
Get from eating nuts/seeds, legumes and grains
*** soybeans contain all 9 essential amino acids
Fat
30%
Provides energy and vitamin storage.
Saturated
Comes from animal products and solid at room temp. High in cholesterol
Unsaturated
Comes from plant products and liquid at room temperature.

13. What is this

14. Nutrients Vitamin Mineral Found in all foods
Helps with body’s growth and maintenance
Fat soluble: ADEK
Need fat in diet for these to store
Water soluble: C and B Complex.
Need water to digest. Need everyday they do not store.
Mineral
Micro/Trace:
Need in small amounts.
Example Iron
Macro:
Needed in larger quantities.
Example Calcium

15. Fat solubleVitamins Vitamin Role Food source A
Night vision, repair bones and tissues, aid immunity
Carrots, sweet potatoes, tomatoes, leafy green vegetables, fish, liver, fortified dairy products, egg yolks D
Helps body use calcium and phosphorus, aids immune function, regulate cell growth
Fortified cereals and dairy products, fatty fish
***SUNLIGHT E
Protects cells from damage, aids blood flow, helps repair body tissues
Fish, milk, egg yolks, vegetable oils, fruits, nuts, peas, beans, broccoli, spinach K
Blood clotting, bone formation
Green leafy vegetables, vegetable oil, cheese, broccoli, tomatoes

16. Water soluble vitamins
Function
Food source B1
Helps body use carbs for energy, promotes health of nervous system
Enriched and whole grain cereal, lean pork, liver C
Protects against infection, promotes healthy bones, teeth, gums, and blood vessels; helps heal wounds
Citrius fruits and juices, berries, peppers, tomatoes, broccoli, spinach, potatoes
Folic acid
Helps body form and maintain new cells, reduce birth defects
Dark green leafy vegetables, dry beans and peas, oranges, fortified cereals and grains

17. Minerals Mineral Role Food source Calcium
Forms bones and teeth, aids in blood clotting
Dairy products, broccoli, and kale
Phosphorus
Produces energy, maintains healthy bones
Dairy products, peas, meat, eggs
Magnesium
Maintains normal muscle and nerve function
Meat, milk, green leafy vegetables, whole grains, nuts
Iron
Part of compound in red blood cells needed for carrying oxygen
Meat, poultry, beans

18. Choline (Vitamin B complex)
Vitamin or Mineral
Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an (*)
Upper Tolerable Limit (UL) The highest amount you can take without risk
Boron
Not determined.
20 mg/day
Calcium
Age 1-3: 700 mg/day
Age 4-8: 1,000 mg/day
Age 9-18: 1,300 mg/day
Age 19-50: 1,000 mg/day
Women age 51+: 1,200 mg/day
Men age 71+: 1,200 mg/day
Age19-50: 2,500 mg/day 
Age 51 and up:2,000 mg/day
Chloride
Age 19-50: 2,300 mg/day
Age 50-70: 2,000 mg/day
Age 70 and older: 1,800 mg/day
3,600 mg/day
Choline (Vitamin B complex)
Women: 425 mg/day *
3,500 mg/day
Copper
900 micrograms/day
10,000 micrograms/day
Fluoride
Men: 4 mg/day *
Women: 3 mg/day *
10 mg/day
Folic Acid (Folate)
400 micrograms/day
1,000 micrograms/day This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources.

19. Up to age 70: 4,000 mg/day Over age 70: 3,000 mg/day
Vitamin or Mineral
Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an (*)
Upper Tolerable Limit (UL) The highest amount you can take without risk
Iodine
150 micrograms/day
1,100 micrograms/day
Iron
Men: 8 mg/day
Women age 19-50: 18 mg/day
Women age 51 and up: 8 mg/day
45 mg/day
Magnesium
Men age 19-30: 400 mg/day
Men age 31 and up: 420 mg/day
Women age 19-30: 310 mg/day
Women age 31 and up: 320 mg/day
350 mg/day
This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water.
Manganese
Men: 2.3 mg/day *
Women: 1.8 mg/day*
11 mg/day
Molybdenum
45 micrograms/day
2,000 micrograms/day
Nickel
Not determined
1.0 mg/day
Phosphorus
700 mg/day
Up to age 70: 4,000 mg/day Over age 70: 3,000 mg/day
Selenium
55 micrograms/day
400 micrograms/day

20. Vitamin or Mineral
Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an (*)
Upper Tolerable Limit (UL) The highest amount you can take without risk
Vitamin A
Men: 3,000 IU/day
Women: 2,310 IU/day
10,000 IU/day
Vitamin B3 (Niacin)
Men: 16 mg/day
Women: 14 mg/day
35 mg/day
This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.
Vitamin B6
Men age 19-50: 1.3 mg/day
 Men age 51 up:1.7 mg/day
 Women age 19-50: 1.3 mg/day
 Women age 51 up: 1.5 mg/day
100 mg/day
Vitamin C
Men: 90 mg/day
Women: 75 mg/day
2,000 mg/day
Vitamin D (Calciferol)
Age 1-70: 15 micrograms/day (600 IU, or international units) *
Age 70 and older: 20 micrograms/day (800 IU) *
100 micrograms/day (4,000 IU)
Vitamin E (alpha-tocopherol)
22.4 IU/day
1,500 IU/day This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources.
Zinc
Men: 11 mg/day
Women: 8 mg/day
40 mg/day

21. Toxic verses Deficiency
Maximum intake limits exist for many vitamins and minerals to prevent toxic effects such as cardiac problems, high blood pressure, hemorrhagic stroke and kidney or nerve damage.
toxic-levels-of-vitamins-and- minerals/#ixzz24fiaVqLl
Deficiency:
A shortage of substances (as vitamins) necessary to health. Lack of can cause birth defects, blindness, osteoporosis, and nerve damage.

22. What is this?

23. Bell ringer
Journal for 5 minutes about eating habits

24. 6-8 8 ounces glasses per day
Water
ounces glasses per day
Helps to regulate body temperature, prevent dehydration, makes up plasma, lubricates joints and keeps kidneys clean.
Where do we get it?
Just a 2% loss of body weight in the form of water weight can cause Dehydration
Mineral
activity

26. Food label Activity Bring in 3 different food labels
Identify and write down the…
Serving size and servings per container
Calories
Nutrients
Vitamins and minerals
Percent daily value
Ingredients: ingredient that is the largest amount

27. MyChooseplate.gov Go to MyChooseplate.gov
List: daily intake needed for your age and 2 examples of that food from each category
Fruits
Grains
Proteins
Dairy
Vegetables
Oils

28. Nutrients Database Questions
Search the field, RDV (recommended daily value) to find out which nutrient(s) have a RDV of 2 mg.
Search in the field, A Chief Source to find out which nutrient(s) supports bone and teeth health.
Search in the field, A Deficiency Symptom to find out which nutrient(s) have anemia as a deficiency symptom.
Search in the field, Stored In to find out which nutrients are stored in the liver.
Sort RDV to find which four nutrients have the lowest recommended daily value amount.
6. Sort A Chief Function to find which
nutrients help metabolize
energy (calories).
7. Sort A Significant Source in
ascending order to find which
source is repeated the most.
8. Sort RDV to find which nutrient has
the highest recommended
daily value.
9. Which nutrient is important in the
process of wound healing?
10. When you often have cracks at
the corner of your
mouth, you may need more of
this nutrient in your
diet.