1. Warm up Think about the following nutrients: Carbohydrates Proteins
Fats
Vitamins
Minerals
Water
What do you know about them? Can you name foods from each category?
Be ready to answer questions about each nutrient.

2. Take a worksheet from the table and complete it now 
Warm up
Take a worksheet from the table and complete it now 

3. Nutrients for good health
Lesson 1 – Chapter 4

4. What nutrients do you need?
Nutrients: substances in foods that your body needs to grow, have energy, and stay healthy.
There are six types of nutrients:
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

5. Carbohydrates Baked potato…breads…noodles…pasta…beans…even fruits
and vegetables contain carbohydrates.
Carbohydrates: the starches and sugars found in foods.
Your body uses carbohydrates as its main source of energy! When the energy is not used right away, it is stored as body fat.
Two kinds of Carbohydrates:
Simple
Simple carbohydrates are sugars (occurs naturally in foods like milk, fruit, and honey)
Complex
Complex carbohydrates are starches, which are made up of many sugars (occurs naturally in foods like potatoes, beans, breads)
Fiber: a complex carbohydrate that the body cannot break down or use for energy.
*Found in raw fruits, vegetables, and whole grains.

6. Proteins
Proteins: the nutrient group used to build and repair cells. *made of compounds called amino acids Anyone who has had a stiff muscle get better after a few days of rest has experienced proteins at work. Proteins also play an important role in fighting disease since parts of your immune system are made of proteins. Complete Proteins: contain all 9 essential amino acids *your body cannot make amino acids Ex. Beef, Pork, Veal, Fish, Poultry, Eggs, and most dairy products Incomplete Proteins: lack 1 or more essential amino acids Ex. Plant proteins – nuts, peas, beans, rice

7. Fats are an important part of good nutrition!
Fats: nutrients that promote normal growth, give you energy, and keep
your skin healthy.
Two types of Fat:
1. Saturated fats: fats that are usually solid at room temperature.
- Found in meat, poultry, butter, and other dairy products
*Eating too much can increase the risk of developing heart disease.
2. Unsaturated fats: fats that are usually liquid at room temperature.
- Found mostly in plant-based foods such as olives, nuts, avocados, and vegetable oils
*Switching from saturated to mostly unsaturated fats and eating less total fat may lower the risk of heart disease.

8. Fats
Cholesterol: the waxy, fat-like substance that the body uses to build cells and make other substances. Your body makes two kinds of cholesterol: HDL: the “good” cholesterol…protects against heart disease LDL: the “bad” cholesterol - known as bad because it sticks to the walls of blood vessels = heart disease - eating a lot of saturated fats can raise blood levels of LDL Trans fatty acids: a kind of fat formed when hydrogen is added to vegetable oil during processing. *this process turns the oil into a solid so that it can be used for food products like margarine *keeps oils fresh longer *found in snack foods: potato chips, crackers (many companies are abandoning the use of trans fats)

9. Vitamins
Most of the foods you eat contain vitamins (maybe…) Vitamins: compounds that help to regulate body processes. Ex. Some vitamins help your body fight disease…others help your body produce energy. Vitamins are either fat-soluble or water-soluble. - Fat-soluble = absorbed by fats, stored in body tissues and remain there. - Water-soluble = need a fresh supply daily. Extra is removed from the body. Fat-soluble: Vitamins A, D, E, and K Water-soluble: Vitamins C and B (B-6 and B-12) *since our bodies can store only small amounts of them, it needs a fresh supply of water-soluble vitamins each day How can you be sure you’re getting enough vitamins?? SIMPLE! Eat a VARIETY of foods!

10. MInerals
Minerals: substances the body uses to form healthy bones and teeth, keep blood healthy, and keep the heart and other organs working properly.
Iron
Helps make red blood cells
Found in meat, poultry, and beans
Calcium, magnesium, phosphorus
Help build your teeth and bones, keeping them strong
Found in dairy products (milk and cheese)
Potassium and Sodium
Helps maintain your body’s fluid balance
Potassium – found in fruits (bananas and cantaloupe), fish, vegetables, and meat (chicken and turkey)
Sodium – table salt and processed foods

11. Water is essential to every body function you have!
carries nutrients to your cells
Helps regulate your body temperature
Helps your body digest food
Helps remove wastes
The best way to get water into your body?? DRINK WATER!!
Not: coffee, juice, soda, iced tea, sports drinks (Gatorade, powerade, vitamin water, etc.)

12. Getting the nutrition facts

13. How to meet your nutrient needs
Nutrition: the process of taking in food and using it for energy, growth, and good health.
*Proper nutrition allows your body to grow, have energy, and function in a healthy way.
Calorie: a unit of heat that measures the energy available
in foods.
How many calories do you need? (Active Lifestyle)
Females age 9-13: 2200, 14+: 2,400-2,700
Males age 9-13: 2,600, 14+: 3,000

14. How to meet your nutrient needs