NUTRITION
Nutrients
What are
nutrients?
Essential
substances that
your body needs
in order to grow
and stay healthy
Six categories of
nutrients:
Carbohydrates
Proteins
Minerals
Vitamins
Fats
Water
Carbohydrates
Structure and function:
Carbohydrates are sugars
and starches that the body
uses for ENERGY!
PLANTS are the major
source of carbohydrates in
the food we eat.
© 2005 JupiterImages Corporation
SIMPLE
CARBOHYDRATES
Sugars that are
quickly digested and
provide a BOOST
of energy for the
body
Foods with LOTS of
sugar: oranges, milk,
cookies, candy
Complex Carbohydrates
Starches that are
Foods with
composed of many
LOTS
of
starch:
sugars linked
rice, beans,
together
potatoes
They provide the
body with long-term
energy since they are
digested more slowly
than sugars.
Protein
• Structure: Proteins are made
from many amino acids connected
together in different
arrangements.
• Function: Provide the building
materials your body needs to
grow and repair itself
ESSENTIAL AMINO
ACIDS
9 of the 20 amino acids are
called essential amino acids
because you must obtain
them from the foods you eat
since your body cannot make
them.
Complete proteins:
 Foods containing all the essential amino acids
Examples: fish, meat, eggs, milk, cheese
Incomplete proteins:
 Foods that are missing some essential amino
acids Examples: Legumes, nuts, whole grains
Fat
Functions:
 ENERGY source for the body
(more than carbs and proteins)
 Help protect and cushion vital
organs as well as joints
 Insulate the body
FAT
Structure:
Fats belong to a group of
organic compounds called
lipids which are substances
that do not dissolve in water.
Fatty acids are the building
blocks of fats.
Unsaturated fats:
 Contain fatty
acids that are
missing hydrogen
atoms
 At room
temperature,
they are typically
in liquid form.
They are less
harmful to the
circulatory system
than saturated
fats.
Foods with a lot of
unsaturated fat:
canola, safflower,
and peanut oils
Saturated fats:
Contain fatty acids with the
MAXIMUM amount of hydrogen
atoms
At room temperature, they are
typically in solid form.
Diets with TOO MUCH
saturated fat have been known
to cause heart disease.
Foods with a lot of saturated
fat: beef fat, egg yolks, dairy
products
Calories
What is a calorie?
The energy
obtained from
carbohydrates,
proteins, and
fats is measured
in units called
calories.
CALORIE CALCULATIONS
Carbohydrates
1g = 4 calories
Protein
1g = 4 calories
Fat
1g = 9 calories
Alcohol
1g = 7 calories
HOW MANY BURPEES??
 http://blog.spartanrace.com/burpeeequivalents-understanding-junkfood/
SAMPLE CALCULATION
A slice of bread has 9g of
carbohydrates, 2g of protein, and 1g
of fat.
Get out a piece of paper and see if
you can do the calculations…..
9 grams carbohydrates x 4 calories/gram
= 36 calories
+ 2 grams protein x 4 calories/gram
= 8 calories
+ 1 gram fat x 9 calories/gram
= 9 calories
_________________________
Total calories = 53
Do you know the MOST
IMPORTANT nutrient?
It’s Water!
60%-80% of the human
body is WATER!
Function: Assists with the
transport of materials in the body
by making up most of the liquid
part of blood (plasma), helps
regulate body temperature, and
helps break down food in the
digestive system
Food sources: vegetables, fruit,
milk
MICRONUTRIENTS
Minerals and vitamins are called
micronutrients since they are
needed by your body in SMALL
amounts.
The minerals and most of the
vitamins your body needs must
be obtained from the FOODS
you eat since your body cannot
make them.
MICRONUTRIENTS:
MINERALS
Minerals are INORGANIC
substances that are required by
your body in order to develop and
grow properly.
Some Important Minerals:
Calcium
Iron
Potassium Magnesium
MICRONUTRIENTS:
MINERALS
Calcium
Function: Helps build
strong bones and
teeth, regulates blood
clotting
Food sources: dairy
products, leafy and
green vegetables
MICRONUTRIENTS:
MINERALS
Iron
 Function: Helps build hemoglobin
which is the oxygen-carrying part of
your red blood cells
 Centrifuge
https://www.youtube.com/watch?v=
OvnaH_uNRbs
 Food sources: eggs, meats, whole
grains
MICRONUTRIENTS:
MINERALS
Potassium
Function: Helps regulate fluid
balance in the body, assists with
the normal functioning of muscles
and nerves
Food sources: bananas,
carrots, milk
MICRONUTRIENTS:
MINERALS
Magnesium
Function: Involved in the
metabolism of proteins and
carbohydrates, assists with bone
growth and proper muscle
functioning
Food sources: milk, meat, nuts
MICRONUTRIENTS:
VITAMINS
Vitamins: Group of complex
compounds that help your body
maintain normal metabolism,
growth, and development
Two Groups of Vitamins:
Water-Soluble
Fat-Soluble
Micronutrients: Vitamins
Water-Soluble Vitamins:
 Vitamins that dissolve in water
and are NOT stored in your body
for future use
Vitamin B and Vitamin C
Examples of Water-Soluble
Vitamins:
Vitamin C: Fights against
infection, maintains healthy
gums, strengthens and maintains
blood vessel structure
Food sources: citrus fruits,
tomatoes, leafy vegetables
MICRONUTRIENTS:
VITAMINS
Vitamin B Complex/Folic acid:
Helps prevent birth defects, and
is needed in the formation of
red blood cells and nucleic acids
Food sources: beets, broccoli,
avocado, turkey, bok choy, and
lentils.
Micronutrients: Vitamins
Fat-Soluble Vitamins:
Vitamins that dissolve into and
are transported by fat
They can be stored in fat tissue,
the liver, and the kidneys.
Vitamins A, D, E, and K
BELL RINGER
 List six of the foods you eat most often for meals or snacks. Then describe why you
eat each of these foods. Why do you choose these foods? For health benefits,
taste, appearance or convenience.
Examples of Fat-Soluble Vitamins:
Vitamin A: Maintains good vision,
promotes body cell growth, helps
protect teeth
Food sources: green vegetables,
dairy products
Vitamin D: Promotes the
development of healthy bones
and teeth
Food sources: eggs, salmon,
fortified breakfast cereal.
Other sources include sunlight
VITAMIN E
It is found in many foods including
vegetable oils, cereals, meat, poultry, eggs,
fruits, vegetables, and wheat germ oil. It is
also available as a supplement.
Protect cell membranes against damage
caused by free radicals and prevents the
oxidation of LDL cholesterol
VITAMIN K
 Green leafy vegetables, such as kale, spinach, turnip greens,
collards, Swiss chard, mustard greens, parsley, romaine, and
green leaf lettuce
 Vegetables such as Brussels sprouts, broccoli, cauliflower, and
cabbage
 Fish, liver, meat, eggs, and cereals (contain smaller amounts)
 Vitamin K is known as the clotting vitamin, because without it
blood would not clot. Some studies suggest that it helps
maintain strong bones in the elderly
JOURNAL 12
What nutrient do you need
more of and why? If you don’t
need more then what is your
favorite vitamin and why?
 http
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Fruits Group
1. Use fruits as snacks,
salads or desserts.
2. Choose whole or cut
up fruits more often
than fruit juice.
Key Consumer Message:
Make half your plate
fruits and vegetables.
Boys 9-13
1 ½ c. daily
Boys 14-18
2 c. daily
Girls 9-18
1 ½ c. daily
Vegetables Group
1. Choose fresh, frozen,
canned or dried.
2. Eat red, orange and
dark green vegetables.
Key Consumer Message:
Make half your plate
fruits and vegetables.
Boys 9-13
Boys 14-18
Girls 9-13
Girls 14-18
2 ½ c. daily
3 c. daily
2 c. daily
2 ½ c. daily
Protein Group
1. Choose a variety of
different protein sources.
2. In place of some meat
and poultry, choose 8 oz.
seafood per week.
3. Try grilling, broiling,
poaching or roasting.
Key Consumer Message:
Keep meat and poultry
portions small and lean.
Boys 9-13
5 oz. daily
Boys 14-18
6 ½ oz. daily
Girls 9-18
5 oz. daily
Grains Group
1. Choose 100% whole
grain cereals, breads,
crackers, rice and pasta.
2. Check the ingredients
list on food packages to
find whole grain foods.
Key Consumer Message:
Boys 9-13
Make half your grains
Boys 14-18
whole grains.
Grains
Whole Grains
6 oz. daily
3 oz. daily
8 oz. daily
4 oz. daily
Girls 9-13 5 oz. daily 2.5 oz. daily
Girls 14-18 6 oz. daily
3 oz. daily
Dairy Group
1. Low-fat or fat-free dairy
products have the same
amount of calcium and
other essential nutrients
as whole milk, but less
fat and calories.
Key Consumer Message:
Switch to low-fat or fatfree milk. Get your
calcium rich foods.
Boys 9-18
3 c. daily
Girls 9-18
3 c. daily
WHAT’S A BETTER OPTION?
Option #1: McDonald’s Quarter
Pounder with Cheese, large fries, and a
16 oz. soda includes
1,166 calories and 51 grams of fat!
Option #2: McDonald’s Hamburger,
small fries, and a 16 oz. diet soda
includes
481 calories and 19 grams of fat!
NOW YOU DRAW YOUR FAVORITE MEAL
 Fatty Steak?
Lean Steak (Sirloin Filet)
 Potato?
Sweet Potato
 Burger?
Lean Meat or Turkey Mixed
 Fried Chicken?
Baked Chicken or Grilled
 Pasta?
Wheat Pasta and Light Sauce
 Sour Dough Bread?
Fresh Baked Wheat Bread
 ETC
ETC
HOW TO MAKE HEALTHY CHOICES
 Labels
 Calculating calories
NUTRITIONAL RESOURCES
 Community
 School
FOOD LABEL
 Nutrient
DV
%DV
Goal
 Total Fat
65g
= 100%DV
Less than

20g
= 100%DV
Less than
 Cholesterol
300mg
= 100%DV
Less than
 Sodium
2400mg
= 100%DV
Less than
 Total Carbohydrate
300g
= 100%DV
At least

25g
= 100%DV
At least
Sat Fat
Dietary Fiber
HOW HEALTHY ARE YOU EATING?
TO FIND OUT, TAKE THIS TRUE/ FALSE QUIZ: (IF
IT’S MORE THAN 50% TRUE, SAY “TRUE”)
 _____1. I eat red meats (hamburger/steak/ham/pork) 3 times a week or less.
 _____2. I limit my fast food meals to one per week or less.
 _____3. I drink less than 24 ounces of pop per day.
 _____4. I eat 7 or less eggs per week.
 _____5. I sometimes have days where I don’t eat meat.
 _____6. I bake or broil or BBQ my meats rather than fry them (if you don’t eat meat, say
True)
 _____7. I usually have at least one serving (1/2 cup) of fruit or fruit juice per day.
 _____8. I have at least one serving (1/2 cup) of vegetables per day.
 _____9. I limit my sweets to 75 calories per day or less (including sugar in pop!)
 _____10. I steam my vegetables rather than frying them in fat or butter and I don’t
add butter!
 _____11. I usually have between four and eight servings of carbohydrates (1
serving is 1slice of bread, a handful of crackers, ¾ cup of cereal)
 _____12. I eat whole wheat breads, rather than white bread.
 _____13. I read food labels to see what’s in the foods I’m eating.
 _____14. I exercise for at least 30 minutes at least 3 times a week.
 _____15. I usually have brown rice rather than white rice.
 _____16. I usually have from three to seven servings of protein and dairy per day.
 _____17. I sometimes substitute fresh fruit for a sweet dessert.
 _____18. I drink 2% milk or lower.
 _____19. I drink at least 32 ounces of water per day.
 _____20. I usually have 3 teaspoons or less of butter or margarine per day.
 _____21. I feel I am a healthy weight.
 _____22. I usually don’t shake salt on my food.
 _____23. I try to avoid foods high in sugar and use sugar sparingly.
 _____24. I intake less than 40 g of caffeine per day.
 _____25. I almost always eat breakfast.
 _________ TOTAL UP ALL YOUR “True” answers
 Here is what your score means: Write what you got:
 24 – 25 Excellent nutrition
 19 – 23 Good nutrition
 14 – 18 Fair nutrition
 9 – 13 Poor nutrition
 Look back on any “False” answers you have and set 1 nutrition goal for yourself:
 I will …
ENERGY DRINKS
 http://www.caffeineinformer.com/energy-drink-ingredients
 http://healthyeating.sfgate.com/ingredients-make-energy-drinks-dangerous7327.html
SPORTS NUTRITION
 What does your body need? Before, after, and During exercise??
 https://www.youtube.com/watch?v=vIZ7tP7C1FU