1. NUTRITION

2. Our Body is Like a Car

3. Cars
 What's 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?

4. Body’s
 What's 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?

5. Fuel

6. Grains
 Low Grade Grains:
 Croissant, donuts
 Medium Grade Grains:
 White bread, white rice
 High Grade Grains:
 Whole wheat bread, whole grain, brown rice

7. There is no such thing as a
bad food!!!

8. 6 Basic Nutrients to high grade
fuel
 Carbohydrates
 Water
 Minerals
 Protein
 Fat
 Vitamins

9. 1. Carbohydrates
What are carbohydrates?
The body’s main source of
ENERGY
How much do we need?
50-60% of our daily
intake should come
from carbohydrates

10. Carbohydrates
Like gasoline for a car:
Our brain and nerves use glucose as fuel,
glucose comes from carbohydrates

11. 2 Types of Carbohydrates
Simple Carbohydrates Complex Carbohydrates
 Function: Provide  Function: Provide
quick energy long-term energy

12. Simple Carbohydrates
 Function: provide quick energy
 Break down quickly
 Lack other nutrients and fiber

13. Complex Carbohydrates
 Function: Provide
lasting energy
 Breaks down slowly

14. 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

15. 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

16. Fats aren’t all bad!
 Fats keep our skin soft!
 deliver fat-soluble vitamins!
 Great source of energizing fuel!

17. Healthy Fats Vs. Unhealthy
Fats
Healthy 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

18. 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.

19. 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.

20. 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

21. How much protein do we need?
 Only 10-15% of our daily intake
should come from protein
 Most Americans consume too
much protein

22. 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 our
diet provides these

23. 2 Types of Proteins
Incomplete 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

24. Incomplete Proteins

25. Complete Proteins

26. 4. Vitamins
What are vitamins?
Critical nutrients
needed in very small
amounts in our diet
Functions
 Regulate body
functions

27. 2 Classifications of Vitamins
Water-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

28. Water Soluble
 B Vitamins- essential for healing
body, and helps body get energy
 enriched grains, pork and fruits and
vegetables

29. 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

30. 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.

31. 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

32. 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.

33.  Vitamin K – necessary for normal blood
clotting and synthesis of proteins found in
plasma, bone, and kidneys.
 Natural sources: dark green veggies, kiwi

34. 5. Minerals
What are minerals?
Natural elements needed in
small amounts
Functions
 Regulate body processes
 Help form healthy bones &
muscles

35. 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.

36. Minerals
 Phosphorus- healthy
gums and teeth,
growth of cells
 dairy, meat

37. Minerals
 Sodium- water
regulation,
stabilizing irregular
heartbeats, vital for
nerve stimulation
 Salt

38. Minerals
 Chlorine- helps
digestion, creates
limberness in the
body
 Table salt

39.  Iron- Present in all
cells; one of the
constituents of
hemoglobin which
carries oxygen to
the tissues by blood
circulation
 meat, green veggies

40. 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.

41. 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,

42. Minerals Contribute to to many
functions in the body
Function Minerals
Ion Balance in the Cells Sodium, potassium, chloride
Cell Metabolism Calcium, phosphorus, magnesium
Bone Health Calcium, phosphorus, fluoride, magnesium
Growth and Development Calcium, phosphorus, zinc
Blood Formation and Clotting Iron, copper, calcium
Nerve Implusles Sodium, potassium, chloride, calcium
Antioxidant defenses Selenium, zinc, copper, magnesium

43. 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

44. 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

46. What will good nutrition do for
YOU?
 Give you energy
 Keep you healthy
 Help you grow