NUTRITION
YOU ARE WHAT YOU EAT!
Historical Use of Food
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THE ORIGINAL NEED FOR FOOD WAS FOR SURVIVAL
ONLY
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HUMANS SPENT TIME SEARCHING FOR FOOD
(HUNTING, FISHING, SCAVENGING)
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TODAY FOOD IS USED DURING SOCIAL OCCASIONS,
FELLOWSHIP AND FRIENDSHIPS, OR AS AN ESCAPE
Acquired Experiences
With Food
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MOST PEOPLE SELECT THE TYPES OF FOOD THEY EAT
WITH LITTLE THOUGHT
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OUR FAMILY IS THE STRONGEST FACTOR IN
DETERMINING WHAT FOOD WE EAT (WE EAT WHAT
THEY EAT AND LIKE)
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OTHER FACTORS ARE: FRIENDS, ETHNIC
BACKGROUND, ADVERTISEMENTS, AND $
Essential Nutrients
• P R O TE I N S
• C A R B O HYDR A TES
• F A TS
• MINERALS
• V I TA M I N S
• WA TE R
Proteins
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PROTEINS: THE BUILDING BLOCKS OF THE BODY
AND ARE EXTREMELY IMPORTANT WHEN YOU ARE
CONSIDERING EXERCISE TO BUILD MUSCLE
MOST IMPORTANT FUNCTION: GROWTH AND REPAIR
OF BODY TISSUES
FOODS IN THE MEAT GROUPS ARE THE MAIN
DIETARY SOURCE OF PROTEIN
COMPLETE PROTEIN: MEAT, EGGS, MILK
INCOMPLETE PROTEIN: PLANTS, NUTS, SEEDS
Carbohydrates
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SERVE AS THE MAIN FUEL (ENERGY) FOR OUR BODY
OBTAINED BY CONSUMING: BREADS, CEREALS,
FRUITS, CONCENTRATED SWEETS
THE BODY USES CARBOHYDRATES BEFORE FATS AND
PROTEINS
3 TYPES OF CARBS: STARCHES, SUGARS, FIBER
STARCH: BREAD, POTATOES, RICE, CEREALS
-TAKE LONGER TO DIGEST (GOOD NUTRIENTS)
SUGAR: SOFT DRINKS, CANDY, PASTRIES, COOKIES
-QUICKER TO DIGEST (NO NUTRIENTS)
FIBER: WHOLE GRAINS, FRUITS, VEGGIES
-HELPS MOVE WASTE THROUGH THE BODY
Fats
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FAT STORES TWICE AS MUCH ENERGY AS PROTEIN
OR CARBS
FATS CARRY VITAMINS A, D, E, K
THE MAIN FACTOR THE DETERMINES THE
HEALTHFULNESS OF FAT IS THE AMOUNT AND TYPE
OF CHOLESTEROL IT CONTAINS
SATURATED FATS: ELEVATE BLOOD CHOLESTEROL
UNSATURATED FATS: CAN LOWER BLOOD
CHOLESTEROL
CHOLESTEROL: WAX LIKE FATTY SUBSTANCE THAT
HELPS TO BUILD CELLS (GOOD FOR YOU IN HEALTHY
AMOUNTS)
Minerals
YOUR BODY ABSORBS MINERALS WHEN YOU EAT
PLANTS OR ANIMALS THAT HAVE EATEN PLANTS
• THERE ARE 20 ESSENTIAL MINERALS PRESENT IN
THE BODY THAT ARE USED IN BODY FUNCTIONS
• MINERALS ARE IMPORTANT IN REGULATING
VARIOUS BODY FUNCTIONS
• IN GENERAL, THOSE WHO EAT A SOUND DIET DO NOT
NEED A MINERAL SUPPLEMENT
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Vitamins
VITAMINS ARE ORGANIC, CHEMICAL SUBSTANCES
FOUND IN VERY SMALL AMOUNTS IN FOOD
• YOU ONLY NEED SMALL AMOUNT OF VITAMINS FOR
NORMAL GROWTH AND MAINTENANCE OF THE BODY
• FAT-SOLUBLE VITAMINS: VITAMINS CAN BE STORED
IN FAT DEPOSITS OF THE BODY
• WATER-SOLUBLE VITAMINS: VITAMINS THAT
DISSOLVE IN WATER AND THEREFORE CANNOT BE
STORED IN BODY TISSUE
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Water
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WATER IS ESSENTIAL FOR YOUR BODY AND MAKES
UP ABOUT 65% OF YOUR WEIGHT
WATER IS THE PRIMARY COMPONENT OF BLOOD AND
TISSUE FLUIDS
WATER CARRIES DISSOLVED WASTE PRODUCTS FROM
THE BODY, HELPS DIGEST FOOD, AND CARRIES
NUTRIENTS THROUGHOUT THE BODY
DRINK 1 CUP OF WATER FOR EVERY 20 MINUTES OF
EXERCISE
EVERYONE SHOULD DRINK 2 QUARTS OF WATER
EACH DAY (64 OUNCES)
MyPlate
MyPlate Tips
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BALANCE CALORIES
ENJOY YOUR FOOD, BUT EAT LESS
AVOID OVERSIZE PORTIONS
FOODS TO EAT MORE OFTEN: VEGGIES, FRUITS,
WHOLE GRAINS, AND FAT FREE DAIRY PRODUCTS
5: MAKE OVER HALF OF YOUR PLATE FRUITS AND
VEGGIES
6: SWITCH TO FAT FREE OR LOW FAT MILK
7: MAKE HALF YOUR GRAINS WHOLE GRAINS
8: CUT BACK ON FOODS HIGH IN SOLID FATS, ADDED
SUGARS, AND SALT
9: COMPARE SODIUM IN FOODS
10: DRINK WATER INSTEAD OF SUGARY DRINKS
MyPlate
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