The document discusses nutrition and the essential nutrients required for health. It defines nutrition as the science of food and how the body uses food. The six essential nutrients are carbohydrates, proteins, fats, vitamins, minerals, and water. Carbohydrates are our primary source of energy and come in simple and complex forms. Proteins are used to build and repair tissues, while fats help maintain skin, hair, and cell function. Vitamins and minerals help the body grow and develop normally and aid various bodily processes and functions. The document emphasizes the importance of nutrition for health and reducing the risk of leading causes of death like heart disease and cancer.

1. Quiz #4Quiz #4
1. Name the 6 essential nutrients1. Name the 6 essential nutrients
2. Which nutrient is our #1 source of energy?2. Which nutrient is our #1 source of energy?
3. Which nutrient builds and repairs body3. Which nutrient builds and repairs body
tissues?tissues?
4. What percentage of our body is made up of4. What percentage of our body is made up of
water?water?
5. T or F. The 3 leading causes of death in the5. T or F. The 3 leading causes of death in the
U.S. have dietary connections or influences.U.S. have dietary connections or influences.
6. Describe the importance of drinking water and6. Describe the importance of drinking water and
how much is recommended everyday?how much is recommended everyday?

2. NUTRITION UNITNUTRITION UNIT
 Nutrition- the science or study of foodNutrition- the science or study of food
and the ways in which the body usesand the ways in which the body uses
foodfood
 Why?! What does nutrition have to doWhy?! What does nutrition have to do
with you and your health?with you and your health?

3.  There is a connection between ourThere is a connection between our
lifestyle/behavior and the leading causeslifestyle/behavior and the leading causes
of death and disabilityof death and disability
1.1. Heart DiseaseHeart Disease
2.2. CancerCancer
3.3. StrokeStroke

4.  Nutrition and fitness largely determineNutrition and fitness largely determine
short-term and long-term overall health!short-term and long-term overall health!
 Nutrition and fitness determine how youNutrition and fitness determine how you
feel physically, socially, and emotionally!feel physically, socially, and emotionally!
 GOOD NEWS! YOU CAN CHANGE!GOOD NEWS! YOU CAN CHANGE!
BEHAVIOR CAN CHANGE!BEHAVIOR CAN CHANGE!
 This is a life-long pursuit.This is a life-long pursuit.

6. Car vs. BodyCar vs. Body
 CarCar
– Vehicle to get to pointVehicle to get to point
A to BA to B
– Requires fuelRequires fuel
– Fuel: low, mid,Fuel: low, mid,
premiumpremium
– Motor (burns fuel)Motor (burns fuel)
– Suv, sedan, convt,Suv, sedan, convt,
economyeconomy
– mechanicmechanic
 BodyBody
– Vehicle to get to pointVehicle to get to point
A to BA to B
– Requires Fuel (food)Requires Fuel (food)
– Food: low, mid,Food: low, mid,
premiumpremium
– Metabolism (burnsMetabolism (burns
food)food)
– Pear, stick, donut,Pear, stick, donut,
– doctordoctor

7. Grades of FuelGrades of Fuel
 Unleaded (Good)Unleaded (Good)
– Will fuel the car but may cause build up inWill fuel the car but may cause build up in
engineengine
 Mid-grade Unleaded (Better)Mid-grade Unleaded (Better)
– Good fuel not the best but runs cleaner thanGood fuel not the best but runs cleaner than
unleadedunleaded
 Premium Unleaded (Best)Premium Unleaded (Best)
– Finest fuel helps the motor run cleanFinest fuel helps the motor run clean

8. FACT!FACT!
 No matter what our physical vehicle weNo matter what our physical vehicle we
were given we all have the responsibilitywere given we all have the responsibility
to treat it with care to ensure in will runto treat it with care to ensure in will run
well for us as long as possiblewell for us as long as possible

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

10. Mid Grade FuelMid Grade Fuel
 Mid-grade unleaded:Mid-grade unleaded: runs cleaner thanruns cleaner than
unleaded but still may have harmfulunleaded but still may have harmful
effects on the bodyeffects on the body
– Processed meats and cheeses, macaroni andProcessed meats and cheeses, macaroni and
cheese, hamburger, chicken with skin,cheese, hamburger, chicken with skin,
canned fruits and vegetables, processedcanned fruits and vegetables, processed
foods, white bread, fruit juices,foods, white bread, fruit juices,

11. Premium FuelPremium Fuel
 Premium Fuel:Premium Fuel: runs cleanest in theruns cleanest in the
bodybody
– Apples, oranges, grapes, skinless chicken,Apples, oranges, grapes, skinless chicken,
turkey, carrots, broccoli, any fresh vegetables,turkey, carrots, broccoli, any fresh vegetables,
mozzarella cheese, brown rice, whole wheatmozzarella cheese, brown rice, whole wheat
bread, nuts, organic food sources.bread, nuts, organic food sources.

12. What Do we Need to Survive?What Do we Need to Survive?
The essential nutrientsThe essential nutrients
NutrientNutrient- a substance in food that provides energy- a substance in food that provides energy
or helps form body tissues and that is necessary foror helps form body tissues and that is necessary for
life and growthlife and growth
EssentialEssential- absolutely necessary; extremely- absolutely necessary; extremely
important. Vitalimportant. Vital

14. CarbohydratesCarbohydrates

15. CarbohydratesCarbohydrates
#1 Source of Energy!!#1 Source of Energy!!
Simple vs. ComplexSimple vs. Complex
- Simple: Turns into instant sugar that will turn to fat if not- Simple: Turns into instant sugar that will turn to fat if not
burned/used, does not keep us full for very long.burned/used, does not keep us full for very long.
- Complex: Full of fiber, constant flow of sugar keeps us- Complex: Full of fiber, constant flow of sugar keeps us
feeling full longer and longer lasting energy.feeling full longer and longer lasting energy.
Fiber
- Fiber: the indigestible portion of plant foods that pushes
food through the digestive system

16. Foods withFoods with SimpleSimple
CarbohydratesCarbohydrates

17. Foods withFoods with ComplexComplex
CarbohydratesCarbohydrates

18. GrainsGrains and the 3 fuel degreesand the 3 fuel degrees
 Unleaded:Unleaded:
– Cinnamon roll, cresent, butter roles, pop tartsCinnamon roll, cresent, butter roles, pop tarts
 Mid-grade:Mid-grade:
– White bread, white rice, potatoesWhite bread, white rice, potatoes
 Premium:Premium:
– 100% whole wheat bread, brown rice, quinoa100% whole wheat bread, brown rice, quinoa

19. ProteinProtein

20. ProteinProtein
 Builds and repairs body tissuesBuilds and repairs body tissues
 Important building block of bones,Important building block of bones,
muscles, cartilage, skin, and blood.muscles, cartilage, skin, and blood.
 Contain essential amino acidsContain essential amino acids that thethat the
body cannot create itselfbody cannot create itself
– Amino Acid: Building blocks of protein, whichAmino Acid: Building blocks of protein, which
control almost all of the processes of the cellcontrol almost all of the processes of the cell
 Make up muscles and tissuesMake up muscles and tissues
 Transport and store nutrientsTransport and store nutrients
 Help make you feel full longerHelp make you feel full longer

21. FatFat

22. FatFat
 Maintain healthy skin & hairMaintain healthy skin & hair
 Insulate body organsInsulate body organs
 Promote Healthy cell functionPromote Healthy cell function
 Can be converted into glucose forCan be converted into glucose for
energyenergy
 2 Sources:2 Sources:
Saturated= BAD & Unsaturated= GOODSaturated= BAD & Unsaturated= GOOD
(Solid at room temp.) (Liquid at room temp)(Solid at room temp.) (Liquid at room temp)

23. Foods High in Saturated FatFoods High in Saturated Fat
 Hydrogenated OilsHydrogenated Oils
 ButterButter
 Animal FatsAnimal Fats
– Fatty beef, lamb, pork, poultry w/skinFatty beef, lamb, pork, poultry w/skin
 CheeseCheese
 Other dairy products made from whole orOther dairy products made from whole or
reduced-fat (2% milk)reduced-fat (2% milk)

24. Foods High in Unsaturated FatsFoods High in Unsaturated Fats
 NutsNuts
– Cashews, walnuts, peanuts, almonds, etc.Cashews, walnuts, peanuts, almonds, etc.
 Nut buttersNut butters
– Peanut, coconutPeanut, coconut
 OilsOils
– Olive, vegetable, sunflowerOlive, vegetable, sunflower
 FlaxseedFlaxseed
 FishFish  Omega-3 fatty acidsOmega-3 fatty acids
– Salmon, tuna, troutSalmon, tuna, trout
 AvocadosAvocados

25. VitaminsVitamins

26. VitaminsVitamins
 Help your body grow & developHelp your body grow & develop
normallynormally
 Usually can get all vitamins you needUsually can get all vitamins you need
from the food you eatfrom the food you eat
 May help prevent against diseaseMay help prevent against disease
 Maintenance of cells, tissues, organsMaintenance of cells, tissues, organs

27. What’s the Difference?What’s the Difference?
 How they are used in the bodyHow they are used in the body
 Fat SolubleFat Soluble
– Absorbed into the body’s fatty tissue and liverAbsorbed into the body’s fatty tissue and liver
and stored until they are used as neededand stored until they are used as needed
 Water SolubleWater Soluble
– Dissolve in water and are usually not stored inDissolve in water and are usually not stored in
the bodythe body
 Need a fairly regular supplyNeed a fairly regular supply

28. Fat-Soluble VitaminsFat-Soluble Vitamins
 Vitamin AVitamin A
– Helps form and maintain healthy skin, teeth,Helps form and maintain healthy skin, teeth,
skeletal and soft tissueskeletal and soft tissue
– Promotes good vision, especially in low lightPromotes good vision, especially in low light
– Found in:Found in:
 EggsEggs
 Fortified breakfast cerealsFortified breakfast cereals
 Fortified skim-milkFortified skim-milk
 Orange and Yellow vegetables and fruitsOrange and Yellow vegetables and fruits
 Most dark, leafy vegetablesMost dark, leafy vegetables

29. Fat-Soluble VitaminsFat-Soluble Vitamins
 Vitamin DVitamin D
– Aids the body in healthy bone formationAids the body in healthy bone formation
– Promotes calcium absorptionPromotes calcium absorption
– Found in:Found in:
 FishFish
 EggsEggs
 Fortified milkFortified milk
 THE SUNTHE SUN 
– As little as 10 minutes is thought to prevent deficiencyAs little as 10 minutes is thought to prevent deficiency

30. Fat-Soluble VitaminsFat-Soluble Vitamins
 Vitamin EVitamin E
– Protects body tissue from damageProtects body tissue from damage
– Helps keep the immune system strongHelps keep the immune system strong
against viruses and bacteriaagainst viruses and bacteria
– Found in:Found in:
 Vegetable oils (such as wheat germ, sunflower, safflower,Vegetable oils (such as wheat germ, sunflower, safflower,
corn, and soybean oils)corn, and soybean oils)
 Nuts (such as almonds, peanuts, and hazelnuts/filberts)Nuts (such as almonds, peanuts, and hazelnuts/filberts)
 Seeds (such as sunflower seeds)Seeds (such as sunflower seeds)
 Green leafy vegetables (such as spinach and broccoli)Green leafy vegetables (such as spinach and broccoli)
 Fortified breakfast cereals, fruit juices, margarine, andFortified breakfast cereals, fruit juices, margarine, and
spreads.spreads.

31. Fat Soluble VitaminsFat Soluble Vitamins
 Vitamin KVitamin K
– Known as the clotting vitamin. Without it, ourKnown as the clotting vitamin. Without it, our
blood would not clotblood would not clot
– Found in:Found in:
 Green leafy vegetables: such as kale, spinach,Green leafy vegetables: such as kale, spinach,
turnip greens, collards, Swiss chard, mustardturnip greens, collards, Swiss chard, mustard
greens, parsley, romaine, and green leaf lettucegreens, parsley, romaine, and green leaf lettuce
 Vegetables: such as Brussels sprouts, broccoli,Vegetables: such as Brussels sprouts, broccoli,
cauliflower, and cabbagecauliflower, and cabbage
 Fish, liver, meat, eggs, and cereals (containFish, liver, meat, eggs, and cereals (contain
smaller amounts)smaller amounts)

32. Water-Soluble VitaminsWater-Soluble Vitamins
 Vitamin BVitamin B
– Help form red blood cellsHelp form red blood cells
– Help the process your body uses to get orHelp the process your body uses to get or
make energy from the food you eatmake energy from the food you eat
– Found in:Found in:
 ProteinsProteins
– FishFish
– Poultry (Chicken)Poultry (Chicken)
– MeatMeat
– EggsEggs
– Dairy ProductsDairy Products

33. Water-Soluble VitaminsWater-Soluble Vitamins
 Vitamin CVitamin C
– Needed for normal growth and repair ofNeeded for normal growth and repair of
tissues in all parts of your bodytissues in all parts of your body
– Heal wounds and form scar tissueHeal wounds and form scar tissue
– Found in:Found in:
 All fruits and vegetables contain some amount ofAll fruits and vegetables contain some amount of
vitamin Cvitamin C
 Citrus fruits and juices (oranges, grapefruit, kiwi)Citrus fruits and juices (oranges, grapefruit, kiwi)
 Mango, papaya, pineappleMango, papaya, pineapple
 Broccoli, brussel sprouts, cauliflowerBroccoli, brussel sprouts, cauliflower
 Green and red peppersGreen and red peppers

34. MineralsMinerals

35. MineralsMinerals
 Help make up bones & teethHelp make up bones & teeth
 Help muscles function properlyHelp muscles function properly
 Carry oxygen from blood to cellsCarry oxygen from blood to cells
 Help cells function correctlyHelp cells function correctly
 Calcium, Iron, Potassium, IodineCalcium, Iron, Potassium, Iodine

36. Mineral Health Effect Food Sources
Calcium Strong bones and teeth,
blood clotting, muscle
and nerve activity
Dairy products, eggs,
green leafy vegetables,
soy
Chlorine Balancing of cellular
fluids; heart function
maintenance
Table salt, coconuts,
lettuce, kale
Iodine Thyroid activity,
metabolic stimulation
Seafood, iodized salt
Iron Oxygen transport Red meat, beans,
spinach, eggs
Magnesium Essential for over 300
chemical reactions in the
body; aids in digestion
Beans (soy), whole
grains, nuts and seeds
Phosphorus Strong bones and teeth,
muscle contractions,
stores energy
Cheese, meat, fortified
cereal

37. WaterWater

38. WaterWater
 Body is 55-78% waterBody is 55-78% water
 Best to drink about 1 liter of waterBest to drink about 1 liter of water
a daya day
 Helps with digestion, absorption ofHelps with digestion, absorption of
other nutrients, transport ofother nutrients, transport of
nutrients, regulation of bodynutrients, regulation of body
temperature.temperature.

39. How Many Calories Do You Need ?How Many Calories Do You Need ?
 1600 calories – Right for many1600 calories – Right for many
sedentary women and older adultssedentary women and older adults
 2200 calories – Children, teenage2200 calories – Children, teenage
girls, active women, sedentary mengirls, active women, sedentary men
 2800 calories – Teenage boys,2800 calories – Teenage boys,
active men, and some very activeactive men, and some very active
womenwomen

41. Exactly How Much is a Serving?Exactly How Much is a Serving?
 1 cup of carrots = size of a baseball1 cup of carrots = size of a baseball
 1 serving cheese = size of 3 dice1 serving cheese = size of 3 dice
 ½ cup ice cream = size of a light bulb½ cup ice cream = size of a light bulb
 1 cup of cereal = size of baseball1 cup of cereal = size of baseball
 1 cup of pasta = size of baseball1 cup of pasta = size of baseball
 3 oz beef = deck of cards3 oz beef = deck of cards
 1 Tbsp butter = poker chip1 Tbsp butter = poker chip
 2 oz cinnamon roll = hockey puck2 oz cinnamon roll = hockey puck
 1 Hamburger = deck of cards1 Hamburger = deck of cards

42. Portion DistortionPortion Distortion
140 calories vs. 350 calories 333 calories vs. 590 calories
500 calories vs. 1025 calories 85 calories vs. 250 calories
6 oz 20 oz

43. Portion Distortion Cont…Portion Distortion Cont…
210 calories vs. 610 calories 320 calories vs. 820 calories

44. Guess That Fast FoodGuess That Fast Food