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  1. 1. NutritionWhy it’s important
  2. 2. What is nutrition? Nutritionis the supply of food and materials that are required by your body and its cells
  3. 3. The 6 Major Components Carbohydrates & Fiber Protein Lipids (fats) Vitamins Minerals & Electrolytes Water
  4. 4. Carbohydrates & Fiber
  5. 5. What are carbohydrates and fiber? Carbohydrates Fiber Sugars  Comes from plant food Grains  Fruits  Vegetables Breads Main energy provider for the body
  6. 6. Types of Carbohydrates Good Carbs Bad Carbs High in fiber  Stripped of fiber Whole grains  White breads Vegetables  White rice Fruits  Added sweeteners Beans
  7. 7. ProteinsThree types:Incomplete – generally fromplant food sources; contains noessential amino acidsComplete – typically fromanimal sources; contains 9essential amino acidsComplementary – body needsboth sources of protein; whencombined provides body withall essential amino acids
  8. 8. Lipids (fats) Chemical groups of fats that come from sources such as:  Dark Meat  Poultry Skin  Dairy Products  Margarine, butter, shortening
  9. 9. Categories of Lipids Triglycerides The primary form of fat in food Phospholipids Important to cell membrane structure Sterols Cholesterol Sat. fats from animals Saturated & unsat. fats from plants Unsaturated fats
  10. 10. Vitamins Organic substances that your body requires for enzyme reaction Mainfunction is to be a catalyst for metabolic function and chemical reactions Thereare a total of 13 essential vitamins, each have their own special function.
  11. 11. Two classes of vitamins Water Soluble Fat Soluble Vitamins C&B  Vitamins A, D, E, K Complex  Need fat to Need water to dissolve dissolve
  12. 12. Vitamin C – Citrus FruitVitamin B Complexes – Green leafyvegetables, meats, and dairyVitamin A – Orange/Yellow Colored FoodsVitamin D – Fish, Dairy, SunlightVitamin E – Grains, Nuts, Dark Green VegetablesVitamin K – Green Leafy Vegetables, Eggs, and Liver
  13. 13. Minerals & Electrolytes Available in abundance in most food sources Used at every cellular level for metabolic exchanges 2 kinds on minerals  Major  Trace
  14. 14. 7 Major Minerals Calcium – dairy, broccoli, grains, egg yolk Phosphorus – dairy, peas, meat, eggs Sodium – salt, butter, processed food Potassium – oranges, tomatoes, bananas Magnesium – leafy vegetables, nuts, milk Chloride – table salt Sulfur – raisins, apples, meats
  15. 15. 10 Trace Elements Iodine Zinc Copper Marganese Chromium Cobalt Selenium Molybdenum Iron Fluoride
  16. 16. Electrolytes Electrically  Sodium charged minerals  Potassium  Chloride Cause physical  Calcium reactions to  Magnesium maintain homeostasis
  17. 17. WaterMakes up about 60% of totalbody weightBasic for survivalKeeps balance essential tohealthAthletes and those physicallyactive need additional waterfor hyfration
  18. 18. Nutritional Considerations Energyrequirement averages 2,000 cal/day for females, and 4,000 cal/day for males around the age of 15 Females 14-18 require 15mg of Iron Males 14-18 require 11mg of Iron
  19. 19. Lifestyle Choices Most adolescents tend to:  Skip meals  Eat from vending machines  Eat a large amount of fast foods  Drink high amounts of sodas These habits lead to diets high in saturated fat, sodium, cholesterol, and sugars.
  20. 20. Weight ControlSocial Pressure to be thin canlead to unhealthyhabits, especially in femalesMales become susceptible tosupplements and high-proteindrinks for performanceEating disorders can arise fromlow self image Anorexia Bulimia
  21. 21. What is a healthy weight for you?
  22. 22. Click to watch a short video