1. +
6 Essential Nutrients

2. +
Journal
Write down everything you ate and drank yesterday.
Break it up into meals (breakfast, lunch, dinner) and
snacks.
 Example:
 Breakfast  Snack
 Orange Juice  Granola bar
 Special K cereal  Dinner
 Yoplait yogurt  Spaghetti with meat
 Lunch
sauce
 Garlic Bread
 Turkey sandwich
 Caesar Salad
 Apple
 Water
 Wheat Thins
 Water

3. +
Breakfast?

4. +
Breakfast Tid-Bits
 By recharging the brain and body with breakfast, you'll be
more efficient in just about everything you do.
 Studies show that kids who skip breakfast are tardy and
absent from school more often than children who eat
breakfast on a regular basis.
 Some people skip breakfast in an effort to lose
weight, but the practice is more likely to cause weight
gain than weight loss.
 Breakfast skippers tend to eat more food than usual at
the next meal or nibble on high-calorie snacks to avoid
hunger.

5. +
Nutrients Quiz
 What type of nutrient (carbs, protein, fat) are the following
foods?
1. Brownies
2. Eggs
3. Bananas
4. Olives
5. Chicken
6. Crackers
7. Potatoes
8. Cheese
9. Almonds
10. Pasta
11. Butter
12. Beans
13. yogurt

6. +
Nutrient Quiz Answers
 What type of nutrient (carbs, protein, fat) are the following
foods?
1. Brownies  simple carbs… saturated fat
2. Eggs  egg whites = pure protein egg yolks = fats
3. Bananas  simple carbs
4. Olives  fats
5. Chicken  protein
6. Crackers  complex carbs
7. Potatoes  complex carbs
8. Cheese  fats
9. Almonds  protein… unsaturated fat
10. Pasta  complex carbs
11. Butter  fats
12. Beans  protein
13. Yogurt  protein

7. +
Vocab.
 Nutrient: a substance in food that helps with body
processes
 Calorie: a unit of energy produced by food

8. +
CARS

9. +
Cars
 What is a purpose of a car?
 What do cars need to move and go?
 Are there different varieties of fuel?
 What is the Motor of the car…does the engine matter?
 What are different makes and models of cars?
 What kinds of colors to cars come in?
 Do cars break down without proper maintenance? Who
repairs cars?

10. +
Human Body
 What is the purpose of a body?
 What does the body need to move?
 Are there different sources of fuel?
 What is the motor of the body?
 What are different shapes and sizes of bodies?
 Do bodies come in all sorts of colors?
 Do bodies breakdown and if so where do we go to
repair?

11. +
Car vs. Body
 Car  Body
 Vehicle to get to point A to  Vehicle to get to point A to
B B
 Requires fuel  Requires Fuel (food)
 Fuel: low, mid, premium  Food: low, mid, premium
 Motor (burns fuel)  Metabolism (burns food)
 SUV, sedan, convertible, e  Pear, apple, hourglass, sti
tc. ck
 Multi-colored  Black, white, red
 mechanic  doctor

12. +
Fact…!!!
 None of us got to choose our body!
 No matter what our given physical vehicle might
be, we all have the responsibility to treat it with care
in order to ensure it will run well as long as possible.

13. +
Journal
 Go back through your food from yesterday and label
the “good” foods and the “bad” foods.
 Examples?

14. +
Good, Better, Best
 There is NO such thing as “bad” foods!!!
 Butrather, there are GOOD, BETTER, & BEST
foods too choose from.
 MODERATION IS KEY!!!

15. +
3 Grades of Fuel
 Unleaded
 Will fuel the car but may cause build up
in engine
 Mid-grade Unleaded
 Good fuel not the best but runs cleaner
than unleaded
 Premium Unleaded
 Finest fuel helps the motor run clean

16. +
Body has 3 levels of fuel as well
 Unleaded: gives fuel (energy but may cause build up in the
body)
 Example: donuts, cookies, soda, potato chips, cinnamon
rolls, candy bars, crackers, burgers, fries, pizza

17. +
Mid Grade Fuel
 mid-grade unleaded: runs cleaner than unleaded but still may
have harmful effects on the body
 Processed meats and cheeses, macaroni and
cheese, hamburger, chicken with skin, canned fruits and
vegetables, processed foods, white bread, fruit juices,

18. +
Premium Fuel
 Premium Fuel: runs cleanest in the body
 Apples, oranges, grapes, skinless
chicken, turkey, carrots, broccoli, any fresh vegetables, mozzarella
cheese, brown rice, whole wheat bread, nuts, organic food sources.

19. +
Grains and the 3 fuel degrees
 Unleaded:
 Cinnamon roll, crescent, butter roles, pop tarts
 Mid-grade:
 White bread, white rice, potatoes
 Premium:
 100% whole wheat bread,
brown rice

20. Essential
Macronutrients

21. Carbohydrates

22. +
Carbohydrates
 The bodies preferred source of energy!!!!
 Should make up about 50-60% of our daily food.
 Main dietary sources:
bread, pasta, crackers, cereals, potatoes, fruit, etc.
2 Types of Carbs
 Simple Carbs
 Requires little digestion  a quick energy source
 Fruit, candy, baked goods
 Complex Carbs
 Requires more digestion  sustained energy
 Mainly grains… & some veggies

23. +
Dietary Goal
 Make at least HALF of your grains WHOLE!!!
 WHY???
 Consuming whole grains as part of a healthy diet may reduce
the risk of heart disease, diabetes, and other chronic health
conditions.
 Eating whole grains may help with weight management.
 How can we do this?

24. Fats

25. +
Benefits of Fat (unsaturated)
 Provides strong cell walls
 Cushions organs and bones
 Helps maintain body temperature by providing insulation
 Helps the absorption of fat soluble vitamins
 Provides flavor to meals
 BRAIN POWER… 2/3 of the brain is fat
 Lowers risk of cancer & heart disease

26. +
2 Types of Fat
 20-30% of our diet
 Saturated Fat (unhealthy)
 Usually come from animal food sources
 Solid at room temperature
 Egg yolks, butter, cheese, red meat, 2% and whole milks
 Unsaturated Fat (healthy)
 Usually come from plant sources
 Liquid at room temperature
 Olive oil, nuts, vegetable oil, avocado, fish

27. Proteins

28. +
Benefits of Protein
 Function
 Essential for growth and development
 Builds and repairs tissues
 Provides energy and heat to the body
 Forms
 Muscles, bones, blood, & cells
 Amino acids
 20 amino acids all together
 11 are made in the body
 9 HAVE to come from food sources

29. +
2 Types of Protein
 10-20% of our diet
 Complete Proteins
 Contains ALL 9 of the essential amino acids
 Animal products
 Meat, fish, poultry, milk, yogurt, egg whites
 The soybean is the only plant product that is a complete protein
 Incomplete Proteins
 Does NOT contain all essential amino acids
 Incomplete proteins must be combined to obtain all essential amino
acids
 Plant sources
 Legumes, beans, nuts,

30. +
Focus on lean protein
 Lean protein sources:
 Egg whites
 Chicken breasts
 Fish
 Nuts
 Turkey breasts
 Lean steaks

31. Essential
Micronutrients

32. Vitamins
Minerals
Water

33. +
Vitamins
 A nutrient that helps the body use carbs, fats, and proteins.
 They don’t provide energy to the body directly, but help unleash
energy stored in carbs, fats, and proteins.

34. +
2 Types of Vitamins
 Fat-soluble
 a vitamin that dissolves in fat
 Harder to digest
 Water-soluble
 A vitamin that easily dissolves in water and cannot be stored
by the body.
 Excess leaves through urine

35. +
FAT SOLUBLE VITAMINS
 Vitamin A:
 Helps eyes, skin and bone growth
 Yellow, Red, and Green fruits and veggies; Milk; Eggs
 Vitamin D:
 Healthy Bones
 Eggs, Milk, and Sun Rays
 Vitamin E:
 Immune System, Healthy Blood Cell
 Dark Green Vegetables, Nuts, and Grains
 Vitamin K:
 Blood clotting
 Dark Green Vegetables

36. +
WATER SOLUBLE VITAMINS
 Vitamin C:
 Gums, healing process, healthy
blood cells
 Fruit; and Red and Green Vegetables
 Vitamin B:
 Helps body get energy from food, and helps heal the body
 All food groups, except fats
 Especially whole-grain foods

37. +
Minerals
 PROVIDES nutrients needed to regulate body
functions.
2 types of minerals
 Macro-Minerals
 Required in greater amounts
 Trace Minerals
 Needed in very small amounts. But still important to
the body

38. +
Macro-Minerals
 SODIUM:
 Water balance, and nerve cell conduction
 Table salt, high-salt meats, cheese, and crackers
 CALCIUM:
 strong bones, teeth and heart
 Milk, Cheese, and Cottage Cheese
 MAGNESIUM:
 Fights depression, insomnia, nervousness
 Dark Green Vegetables, Apples
 PHOSPHORUS:
 healthy gums, teeth, growth of cells
 Whole grains, fish, poultry

39. +
Trace Minerals
 IODINE:
 Energy, alert, growth
 Table salt, Seafood
 IRON:
 Forms blood, growth, no fatigue
 Oatmeal, red meat, liver

40. +
WATER
 75% OF YOUR BODY IS WATER
 PROVIDES:
 Helps digestion
 Removal of waste from the body….CLEANSE
 Regulates temperature
 Makes up blood
 FOOD SOURCES:
 Water, juice, soups, vegetables
 HOW CAN WE DRINK MORE WATER?