Our bodies are like cars. They get us from point A to point B. Some of us may be porsche 911’s on the outside. Some of us may be station wagons. But we all need to take car of that car because it is the car we have right now. How do cars run? Fuel.Just like cars run on fuel, our bodies run on fuel. Food.
Remember that even when you constantly put premium fuel in the tank, there is still a chance the car could break down, but when we are eating the best we can, we make our cars last longer.
Explain to students that there is no such thing as a bad food. All food is fuel. But we need to increase our intake of premium fuel and lower our intake of low grade fuel.Remember that even when you constantly put premium fuel in the tank, there is still a chance the car could break down, but when we are eating the best we can, we make our cars last longer.
Sugars – quick energyFruits, milk, veggies, cake, candy, fruit juice, table sugar, honey, soft drinks don’t usually supply other nutrients or fiber
Starch and fiber DO supply other nutrients and fiberBreads, cereals, potatoes, pasta, whole grains, raw veggies/fruits, nuts, seedsQuestion: How healthy is spaghetti?Answer: Pasta gets a bad rap! It is high in carbohydrates but when eaten in proper serving sizes, it can provide long lasting energy. One cup serving of cooked pasta= 40 grams of carbohydrates.
Helps you feel full, lowers the risk of heart disease and diabetes lowers cholesterol (when you don’t have a lot of fiber, cholesterol builds up in the body. Cholesterol is in bile (which is made in liver) in the intestines bile binds to fiber and leaves the body not a lot of fiber means that the intestines reabsorb the bile in them, which means that the cholesterol on the bile is reabsorbed, and cholesterol builds up
Slower to digest than carbohydratesDemo – bring in types of oils, butter, pic of meat with fatInsulates: fat layer under the skin protects the body when temperatures changeCushions/protects: organs are cushioned in thin layers of fat to prevent them from slipping around inside of us, the fats absorbs shock (like on a roller coaster they don’t move)
and without it our food would be boring and we would miss out on important vitamins!
Protein drinks – increased protein helps build muscleOur body has about 100 trillion cells and each cell has thousands of different proteins that help the cell functionLike the engine of a car – tons of different parts do separate jobs to make the engine run.Ex: hair, nails, hemoglobin in our blood (carries oxygen), antibodies
Think of meals that revolve around meat – restaurants that give you a huge steak, huge hamburgers,
There are about 20 amino acids that make up different kinds of proteinThe body can only make about ½ of the 20 on it’s own, which leaves 9 amino acids that can only be made with the help of food that contains the missing amino acids
like vitamin A helps with your vision, vitamin K helps with your blood. Vitamins make it possible for other nutrients to be digested – AKA BIG deal!!!Doesnot provide energy, their main role is to regulate
B Vitamins = thiamin, riboflavin, niacin, folate, vitamin B12, Vitamin B6, biotin, pantothenic acidEnriched grains – add riboflavin, niacin, folatePeople who have depression are usually low in B Vitamins
Calcium – REALLY important for their age (bones are growing and after 25 your bones no longer build up osteoporosis)Sodium – you only need 1 tsp of salt a dayIron – anemia esp for girls
Cars Whats the purpose of a car? What does the car need to move? Are there different types of fuel? What is the motor of the car? Do cars come in all shapes and sizes? Are cars different colors? Do cars ever break down?
Body’s Whats the purpose of a body? What does the body need to move? Are there different types of fuel? What is the motor of the body? Do bodies come in all shapes and sizes? Are bodies different colors? Do bodies ever break down?
6 Basic Nutrients to high gradefuel Carbohydrates Water Minerals Protein Fat Vitamins
1. CarbohydratesWhat are carbohydrates? The body’s main source of ENERGYHow much do we need? 50-60% of our daily intake should come from carbohydrates
Carbohydrates Like gasoline for a car:Our brain and nerves use glucose as fuel, glucose comes from carbohydrates
2 Types of CarbohydratesSimple Carbohydrates Complex Carbohydrates Function: Provide Function: Provide quick energy long-term energy
Simple Carbohydrates Function: provide quick energy Break down quickly Lack other nutrients and fiber
Complex Carbohydrates Function: Provide lasting energy Breaks down slowly
Fiber What is it? A complex carbohydrate that is not digested by the body Functions Actslike a scrub brush as it passes through the intestines Helps eliminate solid waste
2. Fats What are fats? • The body’s main form of stored energy Functions of Fat Insulate the body Cushions & protects organs Transports vitamins Adds flavor to foods
Fats aren’t all bad! Fats keep our skin soft! deliver fat-soluble vitamins! Great source of energizing fuel!
Healthy Fats Vs. UnhealthyFatsHealthy Fats Less Healthy Fats Saturated: Unsaturated: Animal sources Plant and fish Solid at room temperature sources Butter Beef Fat Liquid at room Cheese temperature Milk Fish Ice cream Mayonnaise Vegetable oils Creamy salad dressing Nuts
Time Out: Trans Fats Trans fats are made by a chemical process called partial hydrogenation. Largely artificial fats. A small amount of trans fats occur naturally in meat and dairy products. Liquid vegetable oil (an otherwise healthy monounsaturated fat) is packed with hydrogen atoms and converted into a solid fat. This made what seemed an ideal fat for the food industry to work with because of its high melting point, its creamy, smooth texture and its reusability in deep- fat frying.
How much fat do we need? About 30% of our daily intake should come from fats Fat is an important nutrient!We just need to be careful with the types of fats we eat.
3. Protein What are proteins? The worker molecules inside all cells Function of proteins Support the growth of the body Build and repair muscles & tissues Provide energy as a last resort
How much protein do we need? Only 10-15% of our daily intake should come from protein Most Americans consume too much protein
What are proteins made of? Amino Acids The building blocks of protein 9 Essential Amino Acids = the amino acids that the body can NOT make*It’s essential that ourdiet provides these
2 Types of ProteinsIncomplete Proteins Complete Proteins These come from These foods do foods that are contain the 9 missing 1 or more essential amino of the 9 essential acids amino acids
4. Vitamins What are vitamins? Critical nutrients needed in very small amounts in our diet Functions Regulate body functions
2 Classifications of VitaminsWater-Soluble Fat-Soluble Absorbed directly NOT directly into the blood absorbed into the stream bloodstream Body does NOT Stored in the liver store them and fatty tissues Need to eat these Need to eat every vitamins frequently couple of weeks Soluble = able to dissolve
Water Soluble B Vitamins- essential for healing body, and helps body get energy enriched grains, pork and fruits and vegetables
Water Soluble Vitamin C- Essential for the formation of collagen; needed for absorption of iron, some proteins and folic acid; aids in metabolism of amino acids and calcium; stops internal bleeding; maintains hard bones and teeth; promotes stamina; holds body cells together prevents infections, colds, fatigue and stress; reduces allergies; heals wounds and burns. Citrus fruits, berries, green and leafy vegetable, tomatoes, cauliflower, potatoes, sweet potatoes
Fat Soluble Vitamin- A Promotes skeletal growth, normal tooth structure, healthy mucous membranes, healthy skin, eyes and hair; essential for night vision. NATURAL SOURCES: Fish liver oils, liver, carrots, green and yellow vegetables, dairy products.
Fat Soluble Vitamin D – Promotes bone and tooth development and normal growth; aids utilization of phosphorus and calcium; maintains nervous system and heart action; prevents rickets. Natural sources: egg yolk, fish oil, the sun
Fat Soluble Vitamin E – Regulates menstrual cycle; prevents loss of other vitamins; aids blood flow to heart; lowers blood cholesterol and fatty acids; vital to cell health; regulates protein and calcium metabolism. NATURAL SOURCES: Green leafy vegetables, nuts, whole grains, eggs.
Vitamin K – necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. Natural sources: dark green veggies, kiwi
5. Minerals What are minerals? Natural elements needed in small amounts Functions Regulate body processes Help form healthy bones & muscles
Types of Minerals Calcium- Builds bones and teeth; aids in proper function of muscles, heart, nerves, and iron utilization; helps blood coagulation; regulates the passage of nutrients in and out of cells; relieves pain and cramps; eases insomnia.
Minerals Phosphorus- healthy gums and teeth, growth of cells dairy, meat
Minerals Sodium- water regulation, stabilizing irregular heartbeats, vital for nerve stimulation Salt
Minerals Chlorine- helps digestion, creates limberness in the body Table salt
Iron- Present in all cells; one of the constituents of hemoglobin which carries oxygen to the tissues by blood circulation meat, green veggies
Minerals Magnesium- forms hard tooth enamel and fights tooth decay; aids in converting blood sugar into energy; helps regulate body temperature; aids nerve function and bone growth; promotes absorption and metabolism of other minerals; prevents calcium deposits in the bladder, heart attacks, depression, polio. NATURAL RESOURCES: Nuts, figs, seeds, dark-green vegetables, wheat bran, avocados, bananas.
Minerals Iodine- Aids thyroid gland and prevents goiter; helps burn fat; converts carotene into Vitamin A; aids absorption of carbohydrates from small intestine; promotes growth; regulates energy production; maintains hair, nails skin and teeth. NATURAL SOURCES: Kelp,
Minerals Contribute to to manyfunctions in the bodyFunction MineralsIon Balance in the Cells Sodium, potassium, chlorideCell Metabolism Calcium, phosphorus, magnesiumBone Health Calcium, phosphorus, fluoride, magnesiumGrowth and Development Calcium, phosphorus, zincBlood Formation and Clotting Iron, copper, calciumNerve Implusles Sodium, potassium, chloride, calciumAntioxidant defenses Selenium, zinc, copper, magnesium
6. Water What is water? The body’s most indispensable nutrient Functions Carries nutrients to all parts of the body Helps the body get rid of waste Drink 8 glasses of Lubricates and water daily! cushions joints Regulates body temperature
Dehydration Loss of water from body tissues We lose 2-3 quarts a day (8-12 cups) When exercising drink ½ cup every 10-15 minutes
What will good nutrition do forYOU? Give you energy Keep you healthy Help you grow