Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water Nutrients

Nutrients • • • Carbohydrates Proteins Fats Vitamins Minerals Water

Nutrients Undernutrition – Not enough nutrients to promote healthy growth. Malnutrition – The results of serious undernutrition. A teen that suffers from malnutrition or undernutrition may never reach full height, may feel tired, experience mood swings, and suffer pains due to a lack of nutrition. Quibbletown Health & PE

Water helps rid of wastes, regulates body temperature and blood circulation, and it carries nutrients and oxygen to cells. Compromises 60% of your body weight. Recommendation Drinking at least Six. Eight 8 -oz glasses of water/day

Carbohydrates • Provide energy for the body. They supply 40 -65% of the calories we eat each day. They are natural sugars and starches found in food. Two types of carbohydrates: Simple vs. Complex

Proteins • Nutrients your body uses to maintain normal growth and development. Fights disease, repair muscles, and provide energy Recommendation – 65 -80 grams/day

Proteins • Nutrients that help build and maintain body cells and tissues • Complete proteins – 9 essential amino acids – Fish, meat, poultry, eggs, milk, cheese, yogurt • Incomplete proteins – Lack 1 or more of the essential amino acids – Beans, peas, nuts, whole grains

Role of Proteins • Body builds new cells and tissues from the amino acids in proteins • Body uses proteins to make: – enzymes (control rate of chemical reactions in body) – hormones (regulate the activities of different cells) – antibodies (help identify and destroy diseasecausing organisms

Fats Help with the absorption of some vitamins. Supports cell membrane and skin health. Saturated fats – fats that are SOLID at room temperature Recommendation – less than 10% of total calories Unsaturated fats – fats that are LIQUID at room temperature Recommendation – 10 -25% of total calories

Saturated & Unsaturated Fats Saturated Fats • Solid at room temperature • Beef, pork, egg yolks, dairy foods in saturated fats • risk of heart disease Unsaturated Fats • Usually liquid at room temperature • Olive, canola, soybean, corn and cottonseed oils • risk of heart disease

Vitamins • Purpose – Organic compounds produced by living things that help your body fight infections and use other nutrients, among other jobs.

Vitamins Role in Body Food Source Vitamin A Promotes healthy skin and normal vision Dark-green leafy vegetables (such as spinach); dairy products; eggs; deep yelloworange fruits and vegetables B Vitamins Needed for a healthy nervous system. Folate, or folic acid, helps produce and maintain new cells. Poultry; eggs; meat; fish; whole-grain and enriched breads and cereals Vitamin C Needed for healthy teeth, gums, and bones; helps heal wounds and fight infection Citrus fruits (such as oranges and grapefruit); cantaloupe; strawberries; mangoes; tomatoes; cabbage; broccoli and potatoes Vitamin D Important for maintenance of all body tissues; helps in energy production; needed by body to utilize carbohydrates, to synthesize body fat, and for cell respiration Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, enriched and fortified grain products Vitamin E An antioxidant that helps protect cells Fortified cereals; dark-green leafy vegetables (such as spinach); fish; nuts; seeds; vegetable oil

Vitamins • Compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients • Water-soluble – Dissolve in water – Pass easily into blood during digestion – Not stored in body • Fat Soluble – Absorbed, stored and transported in fat – Stored in fatty tissue, liver and kidneys – Excess buildup of these vitamins can be toxic

Minerals • Inorganic elements that originate in the earth. Are needed in small quantities forming healthy bones and teeth, and for regulating certain body processes

Minerals Mineral Role in Body Food Source Calcium Needed to build and maintain strong bones and teeth Dairy products (such as milk, yogurt, cheese); dark-green leafy vegetables (such as spinach); canned fish with edible bones (such as sardines) Fluoride Promotes strong bones and teeth; prevents tooth decay Fluoridated water; fish with edible bones Iron Needed for hemoglobin in red blood cells Red meat; poultry; dry beans (legumes); fortified breakfast cereal; nuts; eggs; dried fruits’ dark-leafy vegetables Magnesium Helps build strong bones; releases energy for muscles Dark-green leafy vegetables (such as spinach); beans and peas; whole-grain breads and cereals Potassium Helps regulate fluid balance in tissues; promotes proper nerve function Fruits (such as bananas and oranges); dry beans and peas; dried fruits; tomato juice

Other substances in food Fiber - the part of the fruits, vegetables, grains and beans that your body cannot digest • Purpose – Helps move food through digestive system

sodium • A nutrient that helps control the amount of fluid in your body foodbourne illness • A sickness resulting from eating food that is not safe to eat

Role of Cholesterol • A waxy lipidlike substance that circulates in blood • Used to make cell membranes and nerve tissue • Used to produce hormones, vitamin D, and bile which helps digest fats • Excess cholesterol is deposited in arteries

FRUITS 2 cups Key Consumer Message: “Make half your plate fruits and vegetables. ” Recommended Serving Size • ½ cup canned fruit • 1 cup raw fruit • ¼ cup dried fruit 1. Use fruits as snacks, salads or desserts. 2. Choose whole or cut up fruits more often than fruit juice.

GRAINS 6 ounces Key Consumer Message: “Make half your grains whole. ” Recommended Serving Size • 1 slice of bread • 1 tortilla • ½ cup rice/pasta/oats 1. Choose 100% whole grain cereals, breads, crackers, rice and pasta. 2. Check the ingredients list on food packages to find whole grain foods.

DAIRY 3 cups Key Consumer Message: “Switch to low-fat or fat-free milk. Get your calcium rich foods. ” Recommended Serving Size • 8 oz milk • 8 oz yogurt • 1 oz cheese 1. Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

PROTEIN 5 ½ ounces Key Consumer Message: “Keep meat and poultry portions small and lean. ” Recommended Serving Size • 1 Tbsp peanut butter • 2 oz meat • ½ cup beans 1. Choose a variety of different protein sources. 2. In place of some meat and poultry, choose 8 oz. seafood per week. 3. Try grilling, broiling, poaching or roasting.

VEGGIES 2½c Key Consumer Message: “Make half your plate fruits and vegetables. ” Recommended Serving Size • 1 cup raw vegetables • ½ cup starchy vegetables 1. Choose fresh, frozen, canned or dried. 2. Eat red, orange and dark-green leafy vegetables.