NUTRITION
By: Veronica Rhea
Audience: 9th and 10th graders
Vocabulary
Nutrition- The process by which your body takes in and uses food.
The energy your body receives from food is measured in calories
Calorie- A unit if heat used to measure the energy your body uses and the energy it receives from food The calories in the food you eat provide
energy your body needs
Nutrition affects lifelong health. Poor Nutrition can put you at risk to develop:1) Cardiovascular Disease 2) Certain
Cancers3) Stroke 4)
Osteoporosis
What influences your food choices? Hunger- Natural physical drive to eat,
prompted by the body’s need for food Appetite- psychological desire for food.
Smell of good food makes you want more even when you are full!
Food and Emotions
Eat in response to emotional needStressed, frustrated, lonely, sad,
bored Leads to weight gain When appetite is depressed, perhaps
when you are upset, body is not getting nutrients it needs!
Food and Environment How your family and friends eats will
influence how you eat! Unhealthy snacks, big portions, unhealthy meals
Fast food, cheap & convenient Advertisements will try to influence your decisions.
Nutrients
Your body uses nutrients in many ways : Energy source To heal, build and repair tissue Sustain growth Help transport oxygen to cells
6 Types of Nutrients
Carbohydrates Proteins Fats Vitamins Minerals Water
Carbohydrates
Starches and sugars found in foods Main source of energy 45-65% of your daily calories should
come from carbohydrates (about 1500 calories)
Fiber- tough complex carb that the body can not digest-moves waste through digestive system
Carbohydrates
Role: Gets broken down into their simplest forms, mostly glucose.
Glucose- Main source of fuel, stored in body
Proteins
Nutrients the body uses to build and maintain its cells and tissues.
amino acids Muscles, bones, skin and internal
organs are constructed of protein. One egg=6 grams, Chicken Breast=
30 grams
Fats
Need a certain amount Provide small amount of energy Cardiovascular endurance= fat burn 3 types
Unsaturated, saturated, trans
Unsaturated Fats
Vegetable oils, nuts and seeds. Eating these in moderate amounts
can help lower risk of heart disease
Saturated Fats
Found mostly in animal based foods Meat, Dairy
Consuming too much may lead to heart disease
Trans Fat
Margarine, snack foods, packaged baked goods- cookies crackers
Raise your total blood cholesterol levels, increases risk of heart disease
Fats are high in calories Consuming too many can lead to
unhealthy weight gain and obesity Cholesterol- waxy, fat-like substance in
your blood Excess cholesterol can Clog arteries, raising riskfor heart disease!
Vitamins
Compounds found in food that help regulate many body processes.
Vitamin C, folic acid and B vitamins-water soluble Dissolve into water and pass easily in the
bloodstream during digestion Body doesn’t store these, unused amounts are
removed by kidneys.
Fat Soluble Vitamins
Stored in body fat for later use. Vitamins (A,D,E,K) If you consume too many, can build
up in body and become harmful More Info on Vitamins :
http://edis.ifas.ufl.edu/fy890
Minerals
Elements found in foods that are used by body
We can not produce them, we need to consume them through food or supliments
Calcium- promotes bone health Helps reduce risk of osteoporosis Commonly found in milk.
Water
Essential for body’s functions: Moving food through digestive system Digesting carbohydrates Transporting nutrients removing waste Storing, releasing heat Cooling body through perspiration Lubricating joints Cushioning eyes, brain and spinal chord
Girls need 9 cups of fluids a day Boys- 13 fluids a day About 20% of your daily water intake
comes from foods you eat, since most foods contain some water
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