1. NUTRITION

2. What does “You are what you eat!” mean?
**VIDEO

3. What are “empty” calories?
What are calories?
Calories are how we measure
how much energy a food has.
What are “empty” calories?
Calories whose source has little or no nutritional value such as sodas, sugars, fast food.

4. What is nutrient deficiency?
Nutrient Deficiency occurs
when our body does
not have enough of the
6 nutrients needed to
function properly.
Without enough nutrients certain
body functions may not function properly
and could weaken certain organs.

5. List the 6 classes of nutrients
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water

6. Which 3 nutrients give us energy in the form of calories?
Carbohydrates
Proteins
Fats

7. How many calories do each of the following nutrients have per gram?
Carbohydrates = 4 calories per gram
Protein = 4 calories per gram
Fats = 9 calories per gram

8. What do the 6 nutrients do for our body?
What are some examples of each nutrient?

9. Carbohydrates There are 2 types of carbohydrates… Proteins Vitamins
Fats
Proteins
Vitamins
Minerals
Water
There are 2 types of carbohydrates…

10. Complex Carbohydrates:
Starches
Give us a longer lasting energy because they are absorbed more slowly
Most of our calories should come from starches.
Examples are breads, pasta & rice
**VIDEO

11. Simple Carbohydrates:
Sugars
Provide quick energy because it is made up of short chains of glucose.
Can be found in candy, chocolate, juices.

12. If carbohydrates are not used for energy, what happens to them?
Carbohydrates are the first calories
burned for energy. If they are not used they are stored in your body as fat.

13. Why is fiber so important in keeping us healthy?
Fiber keeps your intestines healthy
Prevents constipation
May help prevent colon cancer and heart disease
Increases the amount of fluid in your digestive system.

14. Fats Proteins Vitamins Fats are divided into 2 groups: Carbohydrates
Minerals
Water
Fats are divided into 2 groups:

15. fats that are solid at room temperature. ex: lard (crisco), butter
Saturated Fats:
fats that are solid at room temperature.
ex: lard (crisco), butter
Unsaturated Fats:
fats that are liquid at room temperature.
ex: cooking oils
**VIDEO ON CRISCO

16. What is cholesterol? What does it do in our bodies?
Cholesterol combines with molecules to circulate in the blood.
What does it do in
our bodies?
It is needed to make Vit. D,
cell membranes & certain hormones.

17. HDL is the GOOD cholesterol,
our body produces it.
LDL is the BAD cholesterol, comes from fatty foods.

18. What can happen if we have too much bad cholesterol in our body?
It can build up in the arteries and cause a blockage
This is called Atherosclerosis.

19. Proteins What does protein do for our body? Vitamins Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
What does protein do for our body?

20. Protein helps the body build new cells and repair existing ones
Protein helps the body build new cells and repair existing ones. It is key in muscle development.
It is burned 2nd for
energy after the
carbohydrates
are gone.

21. Amino Acids Protein is made up of… There are 20 different types of
amino acids but only
9 essential ones.

22. Vitamins Carbohydrates Fats Proteins Minerals Water
There are 2 classifications of vitamins…

23. Fat Soluble
Vitamins
They dissolve in fat
CAN be stored in the body

24. Fat Soluble Vitamins are:
Some examples of
Fat Soluble Vitamins are:
Vitamin A : Good for vision
Vitamin D: Helps build strong bones; the sun is
a good source
Vitamin E: Helps break down saturated fats
Vitamin K: Needed for blood clotting

25. Water Soluble Vitamins
Dissolve in water
ARE NOT stored in the body.
The body uses what it needs then gets rid of the rest.

26. Water Soluble Vitamins are:
Some examples of
Water Soluble Vitamins are:
Vitamin C: Most common, comes from citrus fruits.
Helps build and repair tissues.
Vitamin B1: Energy, metabolism, nerve function
and muscle control.
Vitamin B2: Involved in using fat, protein and
carbohydrates.

27. Minerals Carbohydrates Fats Proteins Vitamins
Water
What do we use minerals for?

28. Minerals Minerals help build and repair tissues.
Needed for enzyme activity.
Needed for bone formation.
Found mainly in dairy foods.

29. Some examples of Minerals are:
Iron: Helps transport oxygen throughout the
body; in hemoglobin; deficiency leads to
anemia
Calcium: Maintains strong bones and
muscles; deficiency can lead to
osteoporosis
Potassium: An electrolyte; builds muscle
**VIDEO on the word MINERALS

30. Water Carbohydrates Fats Proteins Vitamins Minerals
How important is water?

31. Water is needed for every body function, without the proper amount of water
certain body functions may not perform as they should.
Water helps cushion organs as well.

32. What percent of your body is water?
Our brain is
made up of
70% water
Our body is made up of 60% water.
Our lungs are
made up of
90% water

33. How much water should you have a day?
At least eight
8oz glasses
of water each day!

34. What is dehydration and how can it be dangerous?
Dehydration occurs when the body does not have enough water.
Dehydration can interfere with both mental and physical performance.
Early symptoms might be fatigue, loss of appetite, dry eyes.
Dehydration could lead
to death.
It’s important to drink
more water than you lose!

35. What makes a food “junk food”?
healthy or junk depends on how
many nutrients it provides
relative to how many calories
it contains.
Junk food is only a problem
if it makes up a large
part of your diet.

36. Is snacking bad???
Snacking isn’t bad if done right. If done right is can increase your nutrient intake and help you maintain a healthy weight.
Eating smaller amounts of food
(with nutritional value) throughout the day vs
3 large meals a day
can actually be better for
your metabolism.

37. How do our dietary needs change as we get older?
Nutrients need to change
with each stage of life,
infancy, childhood, adolescence
& adulthood
As you get older you have
to watch your intake of
calories because your
metabolism slows down.
The more active you are the more calories you need.

38. All of these diseases can be affected
How does eating a balanced diet today effect how you feel in the future?
What you eat during your teen years can affect your risk of developing obesity, heart disease, diabetes, osteoporosis and cancer when you are in your
30’s, 40’s or 50’s.
All of these diseases can be affected
by your diet.

39. What does it mean to be vegetarian?
Limits their diets to few or no animal products, usually
no meat except seafood.
Vegan?
A vegetarian who does not eat any animal products.

40. What is a big dietary concern for vegetarians & vegans?
They may not get
enough protein
without meat
in their diet.

41. OTHER DIETARY CONCERNS
Food Allergy
Food allergy is an abnormal response
to a food that is triggered by
the body’s immune system
Food Intolerance
Food Intolerance can be caused by eating foods or ingredients that irritate the intestine. Similar symptoms but effects the digestive system instead of the immune system.

42. Food-borne Illnesses
A food borne illness is caused by eating or drinking a food that contains a toxin or disease-causing microorganism.
Most food-borne illnesses
are caused by food that is
prepared or eaten at home.