Nutrients Substances in foods that your body needs in order to grow, have energy, and stay healthy
6 Types of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water
Carbohydrates Starches and sugars that provide energy Starches: rice, bread, pasta, potatoes, beans, and corn Sugars: milk, fruit, honey All other sugars are not needed for your body!
Proteins Used to repair body cells and tissues Complete proteins: amino acids that are found in animal sources, such as meat, dairy products, and eggs Incomplete proteins: amino acids that are found in plant foods, such as beans, nuts, and grains
Fats Nutrients that supply energy, keep the skin healthy, and promote normal growth Transport certain vitamins through the body and help build cell membranes
More fats… Saturated fats—solid at room temperature butter, fats in meat, poultry, and dairy products NOT GOOD FOR YOU! Unsaturated fats—liquid at room temperature, plant sources, vegetable oils, nuts, olives, and avocados GOOD FOR YOU!
Vitamins Substances that help regulate the body’s functions Your body needs vitamins to produce energy, fight infections, and to help with other tasks Water soluble: dissolve in water and have to be replaced everyday Fat soluble: dissolve in fat
Minerals Nutrients that strengthen bones and teeth Help keep blood healthy Keep the heart and other organs working properly
More minerals… Calcium, Magnesium, Phosphorus—helps and renews your bones Iron—needed for making red blood cells Sodium—salt your body makes Youdon’t need to add it to your food
Water Helps with digestion, carries nutrients throughout the body, removes wastes from the body, and regulates body temperature Drink 8-10 glasses of water each day, or 3 water bottles from the machine at school!
Fiber The part of grains, fruits, and vegetables that the body cannot break down. It moves wastes out of your system, and may also prevent some diseases. Found in fruits, veggies, whole grain cereals, and brown rice.
Cholesterol A waxy substance used by the body to build cells and make other substances. Fat count should not exceed 30% of daily calories
ABC’s of Good Health Aim for fitness 60 minutes of exercise each day Build a healthy base eat a variety of healthy foods Choose sensibly good nutrition means avoiding fats, sugar, salt, and cholesterol
Quick Interview… Interview your partner about their food choices and physical activity. What did you eat for breakfast and lunch today? How did you exercise yesterday?
Food Guide Pyramid A guide for making healthful daily food choices.
What is a serving? Bread, cereal, rice, pasta: 6-11 servings/Baseball Fruit: 2-4 servings/Tennis Ball Veggies: 3-5 servings/Tennis Ball Dairy: 2-3 servings/4 Dice Meat, beans, eggs, nuts: 2-3 servings/Deck of Cards Fats, oils, sweets: few servings, if any/Matchbook
3 BIG or 5 small? It’s all about preference! 3 big—tend to overload 5 small—energy all day long
START SMART! Breakfast is the most important meal! You need fresh energy (food) when you wake up. Make sure you get carbohydrates and protein.
Study Intervention Look at your “Quick Interview” results. Design a one day meal plan for your partner. Breakfast Snack Lunch Snack Dinner
Calorie Unit of energy that is burned with physical activity When we talk about calories in foods…we’re talking about the energy- producing potential of that food Calories turn into fat if you don’t use them.
Body in Balance Physical Activity (PA)—any body movement that results in using energy Calorie (Food)—unit of energy that is burned with physical activity Food > PA = Gain Weight Food < PA = Lose Weight Food = PA = Maintain Weight
Application Compare and contrast the food labels.