Elementary Nutrition Guide © NaturalBeachLiving.com Food for Your Body Copyright © 2019 by Natural Beach Living Published by: NaturalBeachLiving.com Terms of Use All rights reserved. No part of this packet may be reproduced, stored in a retrieval system, or transmitted in any form by any means - electronic, mechanical, photo-copies, recording, or otherwise - without prior permission of the publisher, except as provided by US copyright law. You are permitted to use this file for personal use only. You may download the file to your own computer and print it as many times as you need for your own family. Please DO NOT edit or share the file. DO NOT store these on any website, forum, or other online venue. DO NOT present this file as your own creation. DO NOT resell or distribute to other people. If you would like to share this file with others, please share the blog post link not the direct download link. Questions or concerns: naturalbeachliving@gmail.com © NaturalBeachLiving.com 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? © NaturalBeachLiving.com 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 © NaturalBeachLiving.com 11 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. © NaturalBeachLiving.com 16 17 18 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 19 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. © NaturalBeachLiving.com 23 24 Proteins Vegetables © NaturalBeachLiving.com Fruits Grains Dairy © NaturalBeachLiving.com 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. © NaturalBeachLiving.com Cut out the food types below and use to build your on dinner on the previous page. © NaturalBeachLiving.com Find and mark off these items at the grocery store. Laminate, and use a Dry Erase Marker to use again and again. © NaturalBeachLiving.com Cut out the flashcards and use to study how you digest food. © NaturalBeachLiving.com 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. © NaturalBeachLiving.com 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. © NaturalBeachLiving.com 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. © NaturalBeachLiving.com 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 © NaturalBeachLiving.com 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 © NaturalBeachLiving.com 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. © NaturalBeachLiving.com 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. © NaturalBeachLiving.com 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.
