Nutrition
Healthy Diet, Nutrients & Hydration
THE FACTS
 The amount and kinds of food you eat affect
your health and wellness.
 Poor nutrition increases risks for numerous
diseases.
 Proper nutrition enhances the quality of life
 Applying good nutrition principles is challenging
Science of Nutrition
Examines food, level of nutrients and other
chemicals in foods, and how they are used in the
body.
Diet: Total intake of food and beverages
consumed.
Healthy Diet
 A healthy balanced diet is one that includes all
the food groups.
Fruits
Vegetables
Grains
Proteins
Dairy
(Sketch the MyPlate diagram on your output page)
Food
Groups
Vegetables
Subgroups and Examples
dark-green vegetables: All fresh, frozen, and canned
dark-green leafy vegetables and broccoli, cooked or raw:
for example, broccoli; spinach; romaine; collard, turnip, and
mustard greens.
red and orange vegetables: All fresh, frozen, and canned
red and orange vegetables, cooked or raw: for example,
tomatoes, red peppers, carrots, sweet potatoes, winter
squash, and pumpkin.
Beans and peas: All cooked and canned beans and peas:
for example, kidney beans, lentils, chickpeas, and pinto
beans. Does not include green beans or green peas. (See
additional comment under protein foods group.)
starchy vegetables: All fresh, frozen, and canned starchy
vegetables: for example, white potatoes, corn, and green
peas.
other vegetables: All fresh, frozen, and canned other
vegetables, cooked or raw: for example, iceberg lettuce,
green beans, and onions.
Food
Groups
Subgroups and Examples
Fruits
All fresh, frozen, canned, and dried fruits and fruit juices: for
example, oranges and orange juice, apples and apple juice,
bananas, grapes, melons, berries, and raisins.
Grains
whole grains: All whole-grain products and whole grains
used as ingredients: for example, whole-wheat bread, wholegrain cereals and crackers, oatmeal, and brown rice.
enriched grains: All enriched refined-grain products and
enriched refined grains used as ingredients: for example,
white breads, enriched grain cereals and crackers, enriched
pasta, and white rice.
Dairy products All milks, including lactose-free and lactose-reduced products
and fortified soy beverages; yogurts; frozen yogurts; dairy
desserts; and cheeses. Most choices should be fat-free or
low-fat. Cream, sour cream, and cream cheese are not
included due to their low calcium content.
Proteins foods All meat, poultry, seafood, eggs, nuts, seeds, and processed
soy products. Meat and poultry should be lean or low-fat.
Beans and peas are considered part of this group, as well as
the vegetable group, but should be counted in one group only.
Healthy Diet: what you can do?
 Increase vegetable and fruit intake.
 Consume at least half of all grains as whole grains.
 Increase intake of fat-free or low-fat milk and milk
products, such as milk, yogurt, cheese, or fortified soy
beverages.
 Choose a variety of protein foods, which include
seafood, lean meat and poultry, eggs, beans and peas,
soy products, and unsalted nuts and seeds.
 Use oils to replace solid fats where possible.
 Choose foods that provide more potassium, dietary fiber,
calcium, and vitamin D. These foods include vegetables,
fruits, whole grains, and milk and milk products.
Nutrients
 Nutrients are the essential substances that we get from
our food. They are what the body needs to perform its
daily functions properly.
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
Proteins
o Assist in growth
o Repair body cells
o Found in animal products
o Proteins are made of amino acids
Carbohydrates (Carbs)
 2 types – simple (sugars) and complex (starches)
 Provide the main source of energy for the human
body
 Found in breads, cereals, rice and potatoes
Fats
Unsaturated Fats
 Come from fish and
plant products
 Healthier of the fats
Saturated Fats
 Come from dairy
products, solid
vegetable fat, meat
and poultry
 Hardens at room
temperature
 “bad” fats
Vitamins
 Needed daily
 13 different vitamins
 Control chemical processes in the body
Minerals
 Needed for growth and maintenance
 Involved in many of the body’s activities
 Iron, calcium and potassium are all minerals
Water
 Regulates body temperature
 Helps eliminate waste
 Necessary for cells and organs to function
normally
 At least 8 glasses per day
Calories
 A calorie is a unit of energy. Calories refer to energy
consumption through eating and drinking and
energy usage through physical activity.
 The number of calories foods contain tells us how much
potential energy they posses. Below are the calorific
values of the three main components of the food we eat:
1 gram of carbohydrates contains 4 calories
1 gram of protein contains 4 calories
1 gram of fat contains 9 calories
Calories and You
 Kids come in all sizes and each person's body
burns energy (calories) at different rates, so
there isn't one perfect number of calories that a
kid should eat. But there is a recommended
range for most school-age kids: 1,600 to 2,500
per day.
 When they reach puberty, girls need more
calories than before but they tend to need fewer
calories than boys. As boys enter puberty, they
will need as many as 2,500 to 3,000 calories per
day. But whether they are girls or boys, kids who
are active and move around a lot will need more
calories than kids who don't.
Hydration
 Hydration: Students need to drink 8 tall glasses of
water daily in addition to consuming other fluids like soda
or juice.
Pre-hydrate: drink plenty of water beginning the
day before any significant activity.
Hydrate: get drinks during activity.
Post hydrate: after the activity drink plenty of
water. If possible, also drink a watered down sports
drink (like Gatorade or Powerade) to help restore
electrolytes.
Poor Hydration
 Stay away from caffeinated and high sugar
beverages, both are known to dehydrate your
cells.
 By not consuming enough water daily (even with
a lack of activity) your blood thickens and you
feel fatigued.
 Not drinking enough water and exercising
outdoors can cause signs of heat illness.