Elementary Nutrition Guide
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Food for Your Body
Copyright © 2019 by Natural Beach Living
Published by: NaturalBeachLiving.com
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Credit: Anatomical graphics by: http://www.teacherspayteachers.com/Store/Studio-Devanna
Cut out the pages of this booklet, stack in order, and staple along the left edge to form the booklet.
Your body is incredible.
On the outside your
body is covered in skin.
Beneath the skin
is muscles and bones.
And, there are also organs and organ
systems all working together to keep you
alive and healthy.
1
The really cool thing
about your body is
every muscle, organ,
and even bones are
made up of tiny
cells.
2
Each cell of your body has a job to do. The cells work
ensure that your heart, lungs, stomach, and even your
brain do the things they are supposed to do.
Those cells are the
building blocks of
your life.
3
The food and water serves as fuel for the
cells helping them to move and do their job.
Did you know that those tiny cells need
water and food in order to be healthy
and work properly?
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4
5
6
When you eat your
digestive system
takes the food
and processes it
down into
small parts.
As it digests
the nutrients
in the food
are broken
down and
absorbed
into your
blood.
Cells get their fuel from the foods
that you eat and drink.
That’s why it’s important for you to eat foods
which are healthy for your body.
8
7
The blood distributes
the nutrients from
the food to the
different cells
that need them.
9
Eating healthy foods means your cells will
have just the right kind of nutrition to keep
them healthy and working hard for your own
body.
When you eat foods that don’t have many
nutrients the cells fill up on the wrong kind
of fuel. Which makes it harder for them to
do their jobs.
10
There are five basic food groups. Each type
of food provides different kinds of nutrients.
Proteins
Vegetables
Fruits
Grains
Dairy
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12
Protein can also come from other food
sources such as eggs, cheese, nuts, and
beans.
Protein
Meat and fish provide our bodies
with protein. Muscles and some
organs, such as the heart are
made mostly of protein.
14
13
Vegetables are important for
your body so you should eat them
at every meal and even include
them in snacks.
Vegetables
Vegetables are foods that come from
plants, including beans, and some nuts.
Vegetable have important nutrients
and minerals that occur naturally in
plants, including fiber and
phytonutrients.
15
Eating fruit is both sweet to the
taste buds and good for your
body.
Fruit
Fruit are like vegetables because they
provide vitamins, minerals, dietary fiber and
many phytonutrients. They help your body
stay healthy.
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17
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Grains contain fiber which is helpful for good
digestion and contain good micronutrients.
Grains
Grains come from plants as well.
Plants like wheat, corn, rice and oats.
You find grains in bread, cereal,
and pastas.
It’s important to eat whole grains instead of
processed grains. Processed grains do not
retain very much of their nutrients.
20
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Milk products are good for you because they
contain calcium and protein which is good
for your bones. Calcium helps your bones to
be strong.
Dairy
Dairy comes from the
milk of various animals
including cows, goats,
sheep and other farm
animals. With the milk
cheeses, yogurt, and
creams and butter are
made.
21
Water
While water is not a food, it is vital to the
health of your body. That’s because your body
including each small cell is made up of more
than 60% water. So it’s important throughout
each day to drink water to replace water
that’s used up by the cells.
Some milk products also contain healthy oils
that help your body produce amino acids
that are important for your muscles.
22
Because your body needs nutrition from food
it’s important to eat the kinds of foods that
will give you healthy benefits. While sweet
foods made with sugar are fun to eat, sadly,
they don’t give our bodies very many
minerals, vitamins or nutrients.
Such sweets should be eaten in limited
amounts and it’s better to choose foods that
are filled with healthy goodness.
Why? Because it’s good for you.
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Proteins
Vegetables
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Fruits
Grains
Dairy
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Build your dinner by cutting the different food types and placing
them on your plate. Remember to include a variety of both fruit and
vegetable, as well as protein. For a healthy and balanced meal.
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Cut out the food types below and use to build your on dinner on the
previous page.
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Find and mark off these items at the grocery store.
Laminate, and use a Dry Erase Marker to use again and again.
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Cut out the flashcards and use to study how you digest food.
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Digestion begins in your
mouth. When you eat food
your mouth produces saliva
which begins the process of
breaking down food into
smaller parts. The teeth also
help to break down the food
when you chew.
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When you swallow your food
it is squeezed into your
esophagus. A tube that runs
between your mouth and
stomach. This muscle
contracts and expands
forcing the food to move
down into the stomach.
It’s called the small intestine
because it is a narrow tube,
but it’s not really small.
In fact, it’s about 21 feet
long!
The lining of the small
intestine is filled with tiny
bumps called villi. These
bumps grab the nutrients
from the food/chyme and
absorb them into the blood
stream.
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Your stomach produces
gastric acids that break the
food down into a liquid
called chyme. Which is
pushed through into the
small intestine.
Your liver is a busy organ. It
produces chemicals and
enzymes. The blood carries
nutrients to the liver from the
small intestine. The liver
determines where those
nutrients are sent. The blood
then carries the nutrients to
the right location. The liver
also takes toxins from the
blood and sends them out of
the body via the urinary
system.
When you swallow your food
it is squeezed into your
esophagus. A tube that runs
between your mouth and
stomach. This muscle
contracts and expands
forcing the food to move
down into the stomach.
Your pancreas makes
chemicals called enzymes
which help digest nutrients
in your food.
Once the nutrients are
absorbed the leftover parts
of the food begin to form
semi-solid waste and is
passed into the large
intestine. This waste called
feces, or poop, moves through
the large intestine which
absorbs most of the
remaining liquid before being
eliminated from the body
through the rectum.
is an amazing system that
fuels your entire body.
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It also makes insulin, a
hormone which helps control
your blood sugar levels.
Circle the healthiest snacks.
Nuts
or
Cookies
Grapes
or
Cupcakes
Jelly Beans
or
Blueberries
Peanut Butter
or
Doughnuts
Oranges
or
Cinnamon rolls
Popcorn
or
Potato Chips
Pretzels
or
Cheese
Smoothie
or
Ice Cream
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For a week track what you are eating. List your proteins, vegetables, fruits, and drinks.
Remember, your goal is to make healthy choices.
Monday
Breakfast
Snack
Lunch
Snack
Dinner
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Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Apple, sliced
1 yogurt cup
Peanut Butter
2-3 fresh strawberries, chopped
Raisins
Wax paper
Shredded Coconut
Plastic container
Peanuts, Pecans, or Walnuts
Spread peanut butter on top of apple
slices. Add raisins, coconut, and
whichever nut you prefer. Top with a
second apple slice to make an apple
sandwich.
Line the bottom and side of container,
spread yogurt in the bottom. Lay
strawberries over top and use a
spoon to gently push part way down
into the yogurt. Place the container in
the freezer and let freeze. Once
frozen, break into bite sized pieces.
Celery Sticks
Peanut Butter
Whole Wheat Bread
Slices
Raisins
Peanut butter
Jelly
Fill the spine of your celery with
peanut butter, then sprinkle raisins on
top.
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Spread peanut butter on the bread
slices. Then, spread the jelly. Starting
at one end of the bread roll the
bread into a log with the pb&j on the
inside. Then slice into 1 inch bites.
1 cup Oats
1/2 cup Peanut Butter
1/2 cup Raisins
1/3 cup Honey
1 teaspoon Vanilla Extract
Stir all ingredients together in a
medium bowl until well mixed. Place
bowl in refrigerated until the dough is
chilled, about an hour. Then, scoop out
1 tablespoon at a time, and roll into
balls.
1/2 cup Greek Yogurt
10-15 Frozen Strawberries
1 Frozen Banana
1/2 Cup Almond Milk
1 Tablespoon Honey
1 teaspoon Vanilla extract
Line the bottom and side of container,
spread yogurt in the bottom. Lay
strawberries over top and use a
spoon to gently push part way down
into the yogurt. Place the container in
Brown Rice Cakes
1 Banana
Pizza Sauce
Vanilla yogurt
Pepperoni
1-2 Strawberries
Shredded Mozzarella Cheese
1-2 Pineapple chunks
Whipped Cream
Spread top of rice cake with pizza
sauce. Lay pepperoni on top and
sprinkle tops with shredded cheese. If
you have a toaster oven you can toast
the top to melt the cheese. Otherwise
ask an adult to warm the pizza in an
oven.
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Chocolate syrup
Slice the banana down the center
lengthwise. In between the halves
place the yogurt. Add strawberries
and pineapples. Squirt some whipped
cream on top, and drizzle with
chocolate sauce.