• Nutrition: It’s the study of how
your body uses the nutrients in
the foods you eat.
•Malnutrition: the lack of the
right proportions of nutrients
over an extended period of
time.
* NUTRIENTS
The chemical substances obtained
from food during digestion that are
used by your body to keep it going.
* The saying, “You are what you
eat” is true in many ways.
Research has shown over the test of time just
how important the foods you eat are for your
health and well-being.
In Spring 2011, research revealed that the foods a
child eats the first 5 years of life sets the stage
for the types of illnesses he/she will develop as
an adult.
In Fall 2011, research also found a link between
certain health ailments of children based upon
the foods the mother ate while pregnant.
* Nutrients
1.
2.
3.
4.
5.
6.
Needed Daily
Protein
Carbohydrates
Fats
Minerals
Vitamins
Water
Pie Can/not Fix My Various Worries
The foods we eat give:
1. Our bodies building materials
2. Energy to do things
3. Health protection
PROTEIN
 Helps build & repair body tissue.
 When in excess supply, protein

can be used for energy (or when
we don’t eat enough carbs or fat).
Protein is found in EVERY cell of your
body from hair to finger nails and
muscles.
Protein Food
Sources
meat, poultry, milk products,
eggs, dried beans, peas, lentils,
peanuts, peanut butter and other
nuts, tofu
Carbohydrates
Major source of energy
for body activities
Give us heat energy
for maintenance of
body temperature
If we don’t eat enough
carbohydrates, our
body will burn protein
instead.
Simple Carbohydrates: (produce instant, but short term
energy)
sugar, honey, molasses, syrups, jams, jellies, and candy
Complex Carbohydrates: (produce longer term
energy for endurance) from the starch in
cereals, pasta, rice, grains and vegetables,
such as potatoes & corn.
Provide us with that “satisfied” feeling after eating.
Fats have
9 calories per gram, which take longer to burn than proteins
and carbohydrates
Source of stored energy and the carrier of essential fatty
acids and vitamins
Provide protection for internal organs
Excess fat intake is stored as body fat, which forms a cushion
around the body for padding, as well as insulation from hot
and cold temperatures.
Type of Fats
Saturated Fats: come from animals (the ‘bad” kind of fat with
cholesterol)
Animal fat is solid at room temperature. Think about
what happens to bacon fat when it cools?
Unsaturated Fats: come from vegetables (the healthy fat).
Healthy vegetable fats are liquid at room temperature
MINERALS
Furnish building materials and help regulate
body functions.
It’s similar to needing oil in a car—it makes the
parts move smoothly and freely.
**Minerals= Calcium, Phosphorus, Iron, Iodine**
Remember “MIPIC” (“my/me pic”)
CALCIUM
 Necessary for strong bones and teeth
Also needed for blood clot formation to
form a scab to heal wounds
Important for maintaining normal
muscle and nerve functions
Milk and dairy products, broccoli, dark green leafy
vegetables (especially spinach), salmon, sardines
and enriched breads, cereals, and grains.
Works along with calcium
 Important for
development of nerve tissue
Food Sources: liver, meat,
fish, poultry, eggs, milk,
cheese, whole grain
bread and cereals, nuts.
Necessary for the formation of hemoglobin
(protein in red blood cells that carries oxygen)
in the blood
You will become anemic if you don’t have
enough iron, causing you to feel very weak
and tired, and possibly cause the whites of
your eyes to turn yellow.
Food Sources
of Iron
red meats, liver, kidneys, egg yolks,
oysters, dried beans, whole grains and
enriched breads and cereals, dark green
leafy vegetables, raisins, dried apricots,
and other dried fruit
Helps thyroid gland to function properly
Deficiency causes goiter—the thyroid gland
tries so hard to absorb iodine in the foods
you eat, it enlarges and creates a tumor that
has to be removed.
Food Sources: Iodized salt and Seafood
Help regulate the chemical processes in your body
Help your body store and use energy for growth and
development
Needed for general health maintenance
*VITAMINS*
Classifications
of Vitamins
Fat Soluble Vitamins: A, D, E, K
These vitamins will only dissolve in fat in order
for our body to absorb them.
Water Soluble Vitamins: B & C
These vitamins will only dissolve in water in
order for our body to absorb them.
How Vitamins are Absorbed
Fat Soluble
Vitamins
Water Soluble
Vitamins
Used by Body
Excess excreted in
Urine
Excess Intake
Wasteful
Excess stored
In Liver
Excess intakes may
Accumulate &
Cause toxic effects
Fat soluble vitamin
Important for proper vision, especially in
dim light. (helps your eyes adjust to darkness
when you turn out the lights)
Prevents night blindness
Helps maintain smooth, healthy skin
Necessary for growth and reproduction and
normal bone development
Food Sources for
Vitamin A
All foods that are yellow or orange, or were
yellow or orange before ripening
Liver, egg yolks, dark green and yellow
vegetables, sweet potatoes, carrots, milk,
butter, margarine, apricots, yellow-orange
fruits
Water
soluble vitamin
The
3 most important types
of Vitamin B to prevent an
assortment of types of
malnutrition are:
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Functions of
Vitamin B
Promotes
the normal working of the
central nervous system
Aids in digestion and promotes healthy
appetite
Keep the eyes, skin and mouth healthy
Food Sources
for Vitamin B
Meat, pork, fish, liver, dried beans, peas, whole
grain and enriched breads and grains, & cereals,
eggs, dark leafy veggies, peanuts
Water soluble vitamin
Necessary for strong body cell and
blood vessel development and
maintenance
Important in healing wounds
Offers protection and resistance to
stress and illness
Citrus fruits, strawberries,
blueberries,
cantaloupe, broccoli,
cabbage, tomatoes,
kiwi, green peppers,
potatoes, &
dark leafy vegetables
Fat soluble vitamin
Enables the body to use the minerals, calcium
and phosphorus in a normal way in building
sound bones and teeth.
This is the only Vitamin our body can make.
The body can convert the rays from the sun on
your skin into Vitamin D.
Sunshine on our skin, eggs, cheese, milk that has been
fortified with Vitamin D, fish (tuna, mackerel,
sardines), fish liver oils, boxed ready to eat cereals
Fat Soluble Vitamin
Serves as an antioxidant- protects cells from
damage
Vitamin E is put in many skin care products for
healthier and more youthful looking skin by
slowing down oxidation of the skin cells, so the
face looks smoother and younger longer.
Sources of Vitamin E
Egg yolks, vegetable oil, whole grain bread and
cereals, liver, leafy green vegetables
Fat soluble vitamin needed for normal blood clotting.
(Do you remember which other nutrient helps clot
blood?
Hint: C _ _ _ _ _ _ ).
Food Sources: pork, liver, spinach, broccoli & other dark
leafy veggies, egg yolks, cauliflower, brussel sprouts
WATER
Aids in regulating body temperature
Carries nutrients to body cells and
waste products away
We need to drink 6 to 8 glasses of
water a day.
More than 80% of our body is made up
of water
Aids in digestion
92% of our blood is made up of water
Cellulose
Needed in our digestive track for roughage
Food Sources: the little fibers in celery or leafy
vegetables
(When you break apart celery and other leafy
vegetables, you can see the little strands of
cellulose)
Fiber
Needed for roughage in
colon and intestines
Prevents colon cancer
Food Sources: whole
grains and brans, flax
seed
Calorie
A measure of energy value in food (it tells you how
much energy that can be generated from eating food
items)
Growth, breathing, and physical activity involve
some sort of expenditure of energy.
Weight is maintained by burning off the exact
number of calories that you take in each day.
Examples of Calorie
Expenditures per Hour
Bicycling, moderate
Boxing
Dressing & Undressing
Driving a car
Eating
Lying still, awake
Playing Ping Pong
Playing video games/typing
Playing a violin
Rowing in a race
Running
Sewing at the sewing machine
Skating
Swimming (2 miles per hour)
Vacuuming the rugs
Walking (3 miles per hour)
Walking (5.3 miles per hour)
175
798
49
63
28
7
308
70
42
1,120
490
28
245
553
189
140
581
Empty Calorie
Food containing a very high calorie count with little
or no nutritional value—foods we call junk foods.
They are called empty calories, because even though
we eat the food, our body is asking for nutrients, and
getting nothing but calories.
Large muffin (450 calories):
1 hour of jogging
20-ounce caffe mocha with
whipped cream (400 calories):
Slice cheese cake (700 calories):
40 minutes of swimming laps
3 hours of brisk walking
Large chocolate chip
cookie (400 calories):
40 minutes on stair machine
Bagel with cream
cheese (500 calories):
2 hours & 30 minutes of ballroom dancing
Common Food Items &
How Much Activity it
takes to Burn them off
Size of CD/DVD
oPancakes

Size of Tennis Ball (1/2 Cup)
oCooked rice/pasta
oCooked Veggies
 Size of Baseball (1 Cup)
oYogurt
oMilk
oRaw leafy veggies
Size of Computer Mouse
o
Sweet/Baked Potato
Size of Deck of Cards (2-3 oz.)
o
Cooked meat (steak, pork chops)
Size of Teaspoon
o
Butter/margarine
o
Fat and oil
*1 Slice
oBread
*1 Whole Amount
oWhole Fruit