UNIT 2 – NUTRITION &
FITNESS
O BJECTIVES :

Standard 2

Objective 1a: Describe the components and
benefits of proper nutrition.
S TARTER

Write down everything you
ate and drank yesterday.
Include portion size if you can
remember.

Ex. 1 Medium French Fry, Large 32 oz. Coke, etc.

Nutrition – The process by which the body takes in
and uses food.

Calories – Unit of heat that measures the energy
used by the body or the amount of energy supplied
by the food.

Nutrients – Substances needed by the body to grow,
repair, and supply energy.
I NFLUENCES O N F OOD
C HOICES

Hunger – Natural drive to eat.

Appetite – Desire to eat.

Food and Emotions – Stress, Depression, Rewards,
Boredom.

Food and Environment –

Family and Friends – Eating habits are shaped as you
grow up.

Culture – Diets can be established by culture.

Convenience and Cost – What is close and doesn’t cost
much.

Advertising – Influences your dietary decisions.
N UTRIENTS

Carbohydrates

Protein

Fats

Vitamins

Minerals

Water
C ARBOHYDRATES
Carbohydrates – Starches and Sugars present in food.

1 g = 4 kCal

Body uses energy from carbohydrates to perform
everyday tasks. Carbohydrates are a MAJOR form of
energy!

Simple Carbohydrates – Sugars such as fructose,
lactose, and sucrose (table sugar).

Complex Carbohydrates – starches found in whole
grains, seeds, nuts, legumes (beans), and potatoes.

Fiber – Indigestible complex carbohydrate that helps
move food along the GI tract. Fiber also makes you
feel full and for longer.
Protein – Build and maintain body
cells and tissues.
Hormones, genes,
insulin, thyroid and
pituitary secretions,
enzymes, hemoglobin,
antibodies, hair, eyes, skin,
heart, kidneys, and liver are affected
by and require PROTEIN!
 1 g = 4 kCal
 Proteins are made
of amino acids.
 There are 20 Amino
Acids. The body can
make 11 of them.
 Essential Amino
Acids – the 9 amino
acids that the body
CANNOT make and
must come from the
foods you eat.
C OMPLETE VS . INCOMPLETE
Complete Protein – Contains
all 9 of the essential amino
acids. (Animal Products like
fish, meat, eggs, milk, etc.)
Incomplete Protein – Lacks
1 or more of the essential
amino acids. (beans, peas,
nuts, and whole grains).
Combinations of IPs can
become CP
FATS
Lipids- also
known as
fats; a

1 g = 9 kCal

Contains twice as much energy as proteins or
carbohydrates.

Saturated Fats (Bad Fats) – These are usually solid at
room temperature. These include animal fats and
tropical oils (Coconut oil). High consumption of these
fats can increase risk of Heart Disease.

Unsaturated Fats (Good Fats)– These are generally
liquid at room temperature. (Cooking oils). They can
reduce the risk of Heart Disease.
fatty
substance
that does
not
dissolve in
water
C HOLESTEROL

Body produces it naturally.

Used to make cell
membranes and nerve
tissue.

Dietary cholesterol comes
from animal products.

Excess blood cholesterol is
deposited in the arteries
which increases the risk of
Heart Disease.

Loss of excess weight can
lower cholesterol levels.
V ITAMINS
Vitamins –
compounds
that regulate
body
processes.
(Digestion,
absorption,
metabolism,
etc.)
WATER -S OLUBLE V ITAMINS
VITAMIN / AMMOUNT
ROLE IN BODY
FOOD SOURCE
C
Protects against infection,
strengthens blood vessels.
Citrus fruits, potatoes,
tomatoes, cabbage
Converts glucose into
energy or fat.
Whole grains, nuts, beans,
enriched cereals
Produces energy from
carbs, fats, protein.
Milk, cheese, spinach,
eggs, beef liver
Teen Female: 60 mg
Teen Male: 60 mg
B1
Teen Female: 1.1 mg
Teen Male: 1.5 mg
B2
Teen Female: 1.3 mg
Teen Male: 1.8 mg
Niacin
Teen Female: 15 mg
Teen Male: 20 mg
B6
Teen Female: 1.5 mg
Teen Male: 2.0 mg
Folic Acid
Teen Female: 180 mcg
Teen Male: 200 mcg
B12
Teen Female: 2.0 mcg
Teen Male: 2.0 mcg
Maintains body tissues,
Milk, eggs, poultry, beef,
helps in energy production. peanut butter, beans
Essential for amino acid
and carb metabolism.
Whole grains, meat, fish,
vegetables
Produces genetic material, Nuts, beans, green
lowers risk of birth defects. vegetables, liver
Helps produce red blood
cells for normal growth.
Animal products such as
meat, fish, eggs, milk
FAT -S OLUBLE V ITAMINS
VITAMIN / AMOUNT
ROLE IN BODY
A
Maintains skin tissue,
Milk, dairy products,
strengthens tooth enamel, green vegetables,
promotes cell growth.
carrots, liver
Teen Female: 800 mcg
Teen Male: 1,000 mcg
D
Teen Female: 5 mcg
Teen Male: 5 mcg
E
Teen Female: 8 mg
Teen Male: 10 mg
K
Teen Female: 55 mcg
Teen Male: 65 mcg
Helps in calcium and
phosphorus absorption,
helps in bone
development.
FOOD SOURCE
Fortified milk, eggs,
fortified breakfast
cereals, sardines,
salmon, UV rays
Oxygen transport, slows
Vegetable oils, apples,
aging, protects against red peaches, beans, nuts,
blood cell destruction.
seeds
Blood clotting, regulates
blood calcium levels.
Spinach, broccoli, eggs,
liver, cabbage, tomatoes
WATER -S OLUBLE VS FAT
S OLUBLE

Water Soluble vitamins can be absorbed and
used by the body easily.

Fat Soluble vitamins need to be combined with
some source of fat to be absorbed and used by
the body.

Example: Vitamins D, E, and K are usually
fortified into dairy products. Dairy products are
animal by products and contain fat.
MINERAL /
AMOUNT
ROLE IN BODY
Calcium
Building material Dairy products,
of bones and
leafy vegetables
teeth, regulation
of body functions.
Teen Female: 1,300 mg
Teen Male: 1,300 mg
Phosphorus
Teen Female: 1,250 mg
Teen Male: 1,250 mg
Magnesium
Teen Female: 360 mg
Teen Male: 410 mg
Iron
Teen Female: 15 mg
Teen Male: 15 mg
FOOD SOURCE
Combines with
calcium to give
rigidity to bones
and teeth, cell
metabolism.
Milk and dairy
products, beans,
liver, meat, eggs,
broccoli, whole
grains
Enzyme activator
for carbohydrate
metabolism, aids
in bone growth.
Whole grains,
milk, dark green
leafy vegetables,
nuts
Part of the red
blood cells’
oxygen transport
system, helps
resist infection
Meat, shell fish,
poultry
M INERALS
Minerals –
substances
that the body
doesn’t make
but is needed
for regulating
body
functions.
WATER

Vital to every function
of the body

Carries waste from
cells

8 cups/day

You should pee
anywhere from 4-7
times a day!

Which nutrient does
our body most consist
of?
V EGETABLES
•
Provide us with vitamins and minerals
•
Low in calories
•
Fiber that helps make us full
•
Variety is important
F RUITS



Contain vitamins, minerals, and fiber
Whole fruit is the best choice
 Examples: Apples, bananas, grapes,
pears
Fruit juices have more calories than whole
fruits and are missing nutrients such as
fiber.
G RAINS
•
•
•
Whole grains (whole-wheat flour) are more
nutritious and have lots of dietary fiber
Help you stay full longer
Refined grains (white flour) are processed
removing vitamins, minerals, and fiber
P ROTEIN
•
•
•
Help the body build, maintain, and
repair tissue
Includes B vitamins and iron
Some protein foods are beef, poultry,
eggs, nuts, and seeds.
D AIRY
•
•
Rich in calcium
Essential for growth and building strong,
healthy bones
H OW DO NUTRITION LABELS
HELP YOU ?

They will make you aware of what is in your food.

Help you keep better track of how much you are
consuming.

They will help you know how much a serving is.

They will help you see what there is too much of
or not enough of in your food choices.
H OW TO READ A NUTRITION LABEL
N EW NUTRITION LABELS
 A mini nutrition label on front of boxes or
packages.
 This is a new thing that you will hopefully
see more.
 This is just a brief over view of the
nutritional facts that are on the back. Be
sure to pay attention to serving size when
looking at these.
S ERVING S IZE
 Serving size is always located at
the top of the nutritional label
 Definition: The portion of food
used as a reference on the
nutrition label of that food.
 This is the recommended amount
of food to be eaten.
 How can serving sizes be
deceiving?
C ALORIES
• The first thing you should check when looking at a
nutrition label.
• Definition: A measure of energy expenditure. The calories
referred to in diet and exercise are kilocalories
• Food with high
amounts of
calories is bad.
Keep an eye out
for this.
FAT
 Total Fat
This number on a food label indicates
how much fat is in a single serving of a food.
Limit total fat to less than 25% to 35%
percent of the calories you consume each
day.
 Saturated Fat
The type of fat mostly found in animal
products.
Eat low amounts of this.
Found in things like; butter, high fat
cheeses, pork, beef, lamb, cream.
 Trans Fat
Type of fat formed by the partial
hydrogenation of vegetable oils.
Usually man made and not good for you.
Found in foods like; cookies, crackers,
and snack food.
C HOLESTEROL
A waxy substance found in
your body that is needed to
produce hormones, vitamin D,
and bile.
Important for protecting
nerves and for the structure of
cells.
Bad cholesterol is in foods that
are high in saturated and trans
fats.
High cholesterol is bad for you.
S ODIUM
o The amount of salt found
in your food.
o You should keep sodium
amounts to a minimum.
o The American diet usually
does not lack in sodium.
o Found is such foods as hamburgers, fries, and
snack food.
S ODIUM
o The amount of salt found
in your food.
o You should keep sodium
amounts to a minimum.
o The American diet usually
does not lack in sodium.
o Found is such foods as hamburgers, fries, and
snack food.
C ARBOHYDRATES
 Mainly sugars and starches, together
constituting one of the three
principal types of nutrients used as
energy sources (calories) by the
body.
 Is high in foods like; bread, pasta,
grains, and cereal.
 Carbohydrates are good for you and
should not be taken out of diet.
 Eat these in moderation, too much is
not good for you.
S UGAR
 Comes from sugar cane and sugar beets.
 A lot of food in an American diet is high in sugar.
 Another form of sugar found in food is found on
the ingredients part of the package and it is
called High Fructose Corn Syrup. This is very bad
for you and you should avoid foods with this in
it.
 We need natural sugar to
keep our bodies going.
P ROTEIN
o A molecule made up of amino
acids that are needed for the
body to function properly.
o Provides energy and it also is the
building blocks of the muscles.
o Found in meats, dairy, nuts,
seed, and legumes.
F OOD L ABELING

1g of FAT = 9 kcal

1g of PROTEIN = 4 kcal

1g of CARBS = 4 kcal

Light or Lite = Fat reduced by 50%

Less = 25% less calories or nutrients of
a comparable food

Free = Food contains no amount

More = Contains 10% more of a
vitamin, mineral, protein, or fiber

Lean = Less than 10g of total fat
R EVIEW Q UESTIONS
 Pg. 121 Questions 1-5