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
Not Caloric NutrientsWaterMineralsVitaminsWATERVITAMINWA
Do you know the MOSTIMPORTANT nutrient?It’s Water!• 60%-80% of the human bodyis WATER!• You need 1-2 l a day!
All foods contain waterespecially:vegetables, fruit and milk
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
MicronutrientsMinerals and vitamins arecalled micronutrients sincethey are needed by your bodyin SMALL amounts.
The minerals and most of thevitamins your body needs must beobtained from the FOODS youeat since your body cannot makethem.
Minerals• Minerals are INORGANICsubstances required by yourbody in order to develop andgrow:Calcium MagnesiumPotassium Iron
Calcium• Function: Helps to buildstrong bones and teeth,regulates blood clotting• Food sources: dairyproducts, leafy and greenvegetables
Iron• Function: Helps to buildhemoglobin which is theoxygen-carrying protein inyour red blood cells• Food sources: eggs,meats, whole grains
Potassium• Function: Helps regulate fluidbalance in the body, assists withthe normal functioning of musclesand nerves• Food sources: bananas,carrots, milk
VitaminsVitamins: Group of complexcompounds that help yourbody maintain normalmetabolism, growth, anddevelopment
Two Groups of Vitamins:Water-SolubleFat-Soluble
Water- Soluble Vitamins:• Vitamins that dissolve inwater and are NOT stored inyour body for future useB Complex VitaminsVitamin C
Examples of Water-SolubleVitamins: Vitamin C• Fights against infection,maintains healthy gums,strengthens and maintains bloodvessel structure• Sources: citrus fruits, tomatoes,leafy vegetables
B Complex vitamins :• Help prevent birth defects, andare needed in the formation ofred blood cells and nucleic acids• Sources: broccoli, avocado,meat and lentils_
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
Examples of Fat-SolubleVitamins:• Vitamin A: Maintains good vision,promotes body cell growth, helpsprotect teethFood sources:green vegetables, dairy products
• Vitamin D: Promotes thedevelopment of healthy bonesand teeth–Food sources: eggs, fish,fortified breakfast cereal– Sunlight stimulates–our skin to produce it
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.
The nutrition pyramid
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.
• 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
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