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  • Maintains healthy skin, bones, teeth and hair Aids in vision in dim light Sources: liver, eggs, cheese, milk, and yellow, orange and dark green vegetables and fruit
  • Maintains bones and teeth Helps in the use of Ca and phophorous Sources: milk, eggs, liver, and sunlight Vitamin E -aids in maintenance of red blood cells, vitamin A and fats -Sources: margarine, vegetable oil, whole grains, legumes, green leafy vegetables Vitamin K -aids in blood clotting -Sources: green leafy vegetables, potatoes, liver
  • Nutrition

    1. 1. The New Pyramid - NutritionCareer Development Software, Inc© 2005NutritionWhat are nutrients?• Essential substances that yourbody needs in order to grow andstay healthy• Nutrients: Caloric/ Not caloricCaloric: CarbohydratesProteinsFats
    2. 2. Carbohydrates• Structure and function: Carbohydrates are sugarsand starches that the body uses for ENERGY!• PLANTS are the main source of carbohydrates in thefood we eat.Simple Carbohydrates• Sugars that are quickly digested and provide aBOOST of energy for the body• Foods with LOTS of sugar: fruits, milk, cookies,candyCarbohydrates© 2005 JupiterImages CorporationThe New Pyramid - NutritionCareer Development Software, Inc© 2005
    3. 3. Complex Carbohydrates• Starches that are composed of manysugars linked together• They provide the body with long-termenergy since they are digested moreslowly than sugars.• Foods with LOTS of starch:pasta, rice, potatoes, beansCarbohydrates© 2005 JupiterImages CorporationThe New Pyramid - NutritionCareer Development Software, Inc© 2005
    4. 4. • 8 of the 20 amino acids are called essential amino acidsbecause you must obtain them from the foods you eatsince your body cannot make them.Proteins© 2005 JupiterImages CorporationProteins• Structure: Proteins are madefrom many aminoacidsconnected together indifferent arrangements.• Function: Provide the buildingmaterials your body needs togrow and repair itself(structural function)The New Pyramid - NutritionCareer Development Software, Inc© 2005
    5. 5. Complete proteins sources:• Foods containing all the essential amino acids in thecorrect proportionExamples: meat, fish, eggs, milk, cheeseIncomplete proteins sources:• Foods that are missing some essential amino acidsExamples: Legumes, nuts, whole grainsThe New Pyramid - NutritionCareer Development Software, Inccopyright 2005Proteins
    6. 6. Functions:• ENERGY source for the body(more than carbs and proteins)• Thermal insulation for the bodyStructure:• Fats belong to a group of organiccompounds called lipids which aresubstances that do not dissolve inwater.• Fatty acids are the building blocksof fats.Fats© 2005 JupiterImages Corporation
    7. 7. Unsaturated fats:• Contain fatty acids that have doble bonds• At room temperature, they are typicallyin liquid form.• They are less harmful to the circulatorysystem than saturated fats.• Foods with a lot of unsaturated fat:olive oil, seed oilsFats© 2005 JupiterImages CorporationThe New Pyramid - NutritionCareer Development Software, Inc© 2005
    8. 8. Saturated fats:• Contain fatty acids without doblebonds• At room temperature, they aretypically in solid form.• Diets with TOO MUCH saturated fathave been known to cause heartdisease.• Foods with a lot of saturated fat:beef fat, egg yolks, dairy products The New Pyramid - NutritionCareer Development Software, Inccopyright 2005Fats© 2005 JupiterImages Corporation
    9. 9. Not Caloric NutrientsWaterMineralsVitaminsWATERVITAMINWA
    10. 10. Do you know the MOSTIMPORTANT nutrient?It’s Water!• 60%-80% of the human bodyis WATER!• You need 1-2 l a day!
    11. 11. All foods contain waterespecially:vegetables, fruit and milk
    12. 12. Functions:- Is the solvent in which all the chemicalreactions of the body take place- transport of materials in the body bymaking up most of the liquid part ofblood (plasma)- helps to regulate body T- helps to break down foodin the digestive system
    13. 13. MicronutrientsMinerals and vitamins arecalled micronutrients sincethey are needed by your bodyin SMALL amounts.
    14. 14. The minerals and most of thevitamins your body needs must beobtained from the FOODS youeat since your body cannot makethem.
    15. 15. Minerals• Minerals are INORGANICsubstances required by yourbody in order to develop andgrow:Calcium MagnesiumPotassium Iron
    16. 16. Calcium• Function: Helps to buildstrong bones and teeth,regulates blood clotting• Food sources: dairyproducts, leafy and greenvegetables
    17. 17. Iron• Function: Helps to buildhemoglobin which is theoxygen-carrying protein inyour red blood cells• Food sources: eggs,meats, whole grains
    18. 18. Potassium• Function: Helps regulate fluidbalance in the body, assists withthe normal functioning of musclesand nerves• Food sources: bananas,carrots, milk
    19. 19. VitaminsVitamins: Group of complexcompounds that help yourbody maintain normalmetabolism, growth, anddevelopment
    20. 20. Two Groups of Vitamins:Water-SolubleFat-Soluble
    21. 21. Water- Soluble Vitamins:• Vitamins that dissolve inwater and are NOT stored inyour body for future useB Complex VitaminsVitamin C
    22. 22. Examples of Water-SolubleVitamins: Vitamin C• Fights against infection,maintains healthy gums,strengthens and maintains bloodvessel structure• Sources: citrus fruits, tomatoes,leafy vegetables
    23. 23. B Complex vitamins :• Help prevent birth defects, andare needed in the formation ofred blood cells and nucleic acids• Sources: broccoli, avocado,meat and lentils_
    24. 24. Fat-Soluble Vitamins:• Vitamins that dissolve into and aretransported by fat• They can be stored in fat tissue,in the liver, and the kidneys• Vitamins A, D, E, and K
    25. 25. Examples of Fat-SolubleVitamins:• Vitamin A: Maintains good vision,promotes body cell growth, helpsprotect teethFood sources:green vegetables, dairy products
    26. 26. • Vitamin D: Promotes thedevelopment of healthy bonesand teeth–Food sources: eggs, fish,fortified breakfast cereal– Sunlight stimulates–our skin to produce it
    27. 27. What is a calorie?• The energy obtained fromcarbohydrates, proteins, andfats is measured in unitscalled calories.The New Pyramid - NutritionCareer Development Software, Inccopyright 2005Calories© 2005 JupiterImages Corporation
    28. 28. How many calories does a teenagerneed?It depends on:• Gender• Body composition• Life- style
    29. 29. Female 1.500- 1.800 kcal/dMale 2.000-2.500 kcal/d------------------------------------60 % carbohydrates25% fats15% proteins
    30. 30. The nutrition pyramid
    31. 31. So, why is it shaped like a pyramid?The base or the bottom of the pyramid is the grain, cerealand bread group. We need 6 to 11 servings of this group.The most of any of them. If you were to make a pyramidout of Tater Tots you would put the most on the bottom tosupport all the rest.From USDA• The base or the bottom of the pyramid isthe grain, cereal and bread group.• The next layer up is the fruits andvegetables group.You need 2 to 4 servings ofthe fruits and 3 to 5 servings of thevegetables.
    32. 32. The nutrition pyramid
    33. 33. The next layer is the dairy and the proteingroups. We need 2 to 3 servings a day of thedairy group and 2 to 3 servings of the proteingroup.The tip-top of the pyramid is the sugar, fats,and salt group. Guess what? We don’t need tomake choices for that group because if we eatother foods, we get all the fats, sugars andsalt our bodies needs.
    34. 34. • Maybe you’re too tired to do your workat school,• Or it takes longer to get over a cold,• Cuts and injuries mighttake longer to heal,• You’re cranky.If you dont use a proper diet, littlethings might happen like:From Barry’s ClipArt
    35. 35. In the long run if we don’tchoose a healthy diet we have agreater chance of getting somebad diseases like:• Heart disease• Diabetes• ObesityFrom Barry’s ClipArt