1. NUTRITION
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2. What does “You are what you eat!” mean?
*** Video on picture
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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, and fast food.
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4. What is metabolism? Why is this important?
The rate at which our body burns calories
Why is this important?
If calories aren’t burned, the body cannot use them for energy and to repair tissues. They end up stored in our body as fat.
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5. What can slow down your metabolism?
Lack of activity
Thyroid problems
Yo-yo diets
Lack of muscle
Illnesses
Age
Stress
Everyone’s metabolism works differently
If your body isn’t breaking down the calories for energy your body is not getting all the nutrients it needs to function properly.
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6. 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.
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7. List the 6 classes of nutrients.
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
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8. Which 3 nutrients give us energy in the form of calories?
Carbohydrates
Proteins
Fats
Explain that even though vitamins, minerals and water don’t give us energy in the form of calories, they keep our bodies healthy which gives us energy to function.
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9. 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
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10. What do the 6 nutrients do for our body?
What are some examples of each nutrient?
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11. Carbohydrates There are 2 types of carbohydrates… Proteins Vitamins
Fats
Proteins
Vitamins
Minerals
Water
There are 2 types of carbohydrates…
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12. Simple Carbohydrates:
Sugars
provide quick energy because it is made up of short chains of glucose.
They can be found in candy, chocolate, juices.
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13. Complex Carbohydrates:
Starches
give us a longer-lasting energy because they are absorbed more slowly.
50% – 60% of our calories should come from starches.
Examples are breads, pasta, and rice.
*** Video on picture
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14. BROWN Carbs versus WHITE Carbs
Brown carbs are considered whole grains, food in its natural form.
The whole grain has the whole kernel intact so it has more of the nutrients needed.
It takes longer for your body to break it down, which gives you energy longer.
Whole grains contain more fiber needed to aid in digestion.
Examples of brown carbs are
brown rice, whole grain pasta and bread.
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15. BROWN Carbs versus WHITE Carbs
White carbs are refined grains. They have been processed so many of the nutrients are gone.
Refined grains have a longer shelf life because of the additives that have been added.
It is easier for the body to break down refined grains, so the energy you get may not last as long as with whole grain carbs.
Examples of white carbs are
white bread, white rice, and pasta.
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16. Why is fiber so important in keeping us healthy?
Fiber keeps your intestines healthy.
It prevents constipation.
It may help prevent colon cancer and heart disease.
It increases the amount of fluid in your digestive system.
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17. 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.
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18. Fats Proteins Vitamins Fats are divided into 2 groups: Carbohydrates
Minerals
Water
Fats are divided into 2 groups:
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19. are fats that are solid at room temperature,
Saturated Fats
are fats that are solid at room temperature,
ex: lard (Crisco), butter.
Unsaturated Fats
are fats that are liquid at room temperature,
ex: cooking oils.
*** VIDEO ON CRISCO
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20. 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?
Explain that many foods with fat in them also contain cholesterol.
It is needed to make vitamin D, cell membranes, and certain hormones.
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21. HDL is the GOOD cholesterol. Our body produces it.
LDL is the BAD cholesterol. It comes from fatty foods.
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22. 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.
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23. Proteins What do proteins do for our body? Vitamins Carbohydrates Fats
Minerals
Water
What do proteins do for our body?
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24. 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 made up of amino acids.
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25. Vitamins Carbohydrates Fats Proteins
Minerals
Water
Vitamins are keys in making our immune system stronger.
There are 2 classifications of vitamins.
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26. Fat-Soluble Vitamins They dissolve in fat.
They CAN be stored in the body.
They are found mainly in dairy products.
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27. 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
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28. Water-Soluble Vitamins
They dissolve in water.
They ARE NOT stored in the body.
They are found in many fruits and veggies.
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29. 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
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30. Minerals Carbohydrates Fats Proteins Vitamins
Water
What do we use minerals for?
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31. Minerals Minerals help build and repair tissues.
They are needed for enzyme activity.
They are needed for
bone formation.
They are found mainly
in dairy foods.
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32. 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
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33. Water Carbohydrates Fats Proteins Vitamins Minerals
How important is water?
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34. certain body functions may not perform as they should.
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.
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35. How much water should you have a day?
At least eight
8oz. glasses
of water each day!
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36. What percent of your body is water?
Our body = 60% water.
Our brain = 70% water
Our lungs = 90% water
What happens if your body doesn’t have enough water?
Dehydration occurs.
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37. Why is dehydration dangerous?
Dehydration can interfere with both mental and physical performance.
Body systems will begin to shut down.
Early symptoms might be fatigue, loss of appetite, and dry eyes.
The last symptom is being thirsty.
Dehydration could lead to death.
It’s important to drink more water than you lose!
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38. Is snacking bad???
Snacking isn’t bad if done right. If done right, it can increase your nutrient intake and help you maintain a healthy weight.
Eating smaller amounts of food (with nutritional value) throughout the day versus
3 large meals a day
can actually be better for
your metabolism.
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39. How do our dietary needs change as we get older?
Nutrients need to change
with each stage of life:
infancy, childhood, adolescence
and adulthood.
As you get older, your
metabolism slows down so you need to balance your intake of calories with more activity
The more active you are, the more calories you need.
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40. 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
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41. What is a big dietary concern for vegetarians and vegans?
They may not get
enough protein
without meat
in their diet.
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42. OTHER DIETARY CONCIDERATIONS
Food Allergies
A 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. The symptoms are similar, but it affects the digestive system.
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43. 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.
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