2.2
Building a Nutritious Diet
http://www.designedtomove.org/en_US/?locale=en_US#/watch_video
Learning Targets
What does the word DIET mean?
What influences the choices people make?
Name the 6 types of Nutrients?
DIET
What do you think of when you
hear the word DIET?
DIET- The food and drink we
regularly choose to consume.
What kind of diet do you
follow?
FOOD FOR LIFE
• NUTRITION- Eating foods the
body needs to grow, develop,
and work properly.
•
Food / Air / Water are life’s basic
needs.
Factors that Influence our Diet
1. Geography
5. Cost
2. Family
6. Advertising
3. Cultural
Background
7. Friends
8. Personal Taste
4. Convenience
SIX TYPES OF NUTRIENTS
Carbohydrates/ Carbs.
Proteins
Vitamins
Minerals
Fats/ Lipids
Water
http://www.youtube.com/watch?v=CiOBhg
xdhYo
CARBOHYDRATES
CARBOHYDRATES
The starches and
sugars that provide
the body with most of
its energy. Great
source of fiber.
2 types of CARBS.
1. Simple
2. Complex
SIMPLE CARBOHYDRATES
Simple CarbohydratesSugars found in fruit
COMPLEX CARBOHYDRATES
Complex
Carbohydrates
found in starchy
foods, breads,
cereals, dry beans,
potatoes, peas, corn
and beets
PROTEINS
PROTEINS
Needed to build, repair, and maintain body cells and
tissues (particularly muscle).



Secondary energy source – to carbohydrates
Especially important during growth periods (childhood,
adolescence, …).
Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are
sources of Protein.
Made up of AMINO ACIDS
AMINO ACIDS
22 Amino Acids
Your body can make 13 of them.
The other 9 are called ESSENTIAL AMINO ACIDS, and they
must come from the food you eat.
Complete Proteins come from animal sources and contain all 9
essential amino acids.
Incomplete Proteins come from plant sources and lack at least 1
essential amino acid.
VITAMINS
VITAMINS
Substances needed in small quantities that help regulate
body functions.

2 Groups of Vitamins
Water – soluble

Vitamin C & B
Fat – soluble

Vitamin A D E & K
VITAMINS
Water – soluble


Can NOT be stored in the
body
Must be included in your
diet
Fat – soluble

Can be stored in the
body until needed.
MINERALS
MINERALS
Elements needed in small
quantities for sturdy
bones and teeth, healthy
blood, and regulation of
daily elimination.

Whole grains, fruit, peas,
spinach, raisins, and milk
are good sources of
minerals.
VITAMINS & MINERALS
Vitamin A
Carrots, eggs
Healthy skin
Vitamin C
Oranges,
tomatoes
Milk, fish
Spinach,
cereal
Milk, cheese
Fish, water(?)
Red meat,
nuts
Oranges,
bananas
Muscles, heart
function well
Bones, teeth
Helps blood
clot
Bones, teeth
Bones, teeth
Hemoglobin in
red blood cells
Reg. Water
balance (tiss.)
Vitamin D
Vitamin K
Calcium
Fluoride
Iron
Potassium
FATS
FATS
A third source of energy and are essential for vital body
functions.




Insulate body
Cushion organs
Carry fat – soluble vitamins
Promote healthy skin and normal growth
SATURATED FATS
Fats found in meats and
dairy products
Eating to much Saturated
fat can raise blood
cholesterol levels,
increasing the risk of heart
disease.
Solid @ room temp.
UNSATURATED FATS
Found mainly in vegetable
oils, such as olive, corn, or
canola oil, nuts and
avocados
Fats that remain liquid @
room temp.
WATER
Most common nutrient
Makes up 60% of the body
WATER
Carries nutrients through body
Helps digestion
Removes waste from body
Lubricates joints
Keeps body from overheating
HEALTHY DIET SUMMARY

Balance of nutrients

Too much fat may lead to heart disease

Too little protein hinders growth

You need a variety of healthy foods to get all the nutrients!