Nutrition

Holmes CHS Health II

 Nutrition This Photo by Unknown Author is licensed under CC BY-SA

Nutrition: the study of how

our bodies use the food we eat
to maintain our health
Nutrition

• Nutrient: A substance the provides

nourishment essential for growth and
the maintenance for life.

• Basic Nutrients: Carbohydrates,

proteins, fats, vitamins, minerals and
water.

This Photo by Unknown Author is licensed under CC BY-SA

Nutrient Density

• Nutrient Dense Foods are

foods that have a lot of
nutrients compared to their
calorie count.
• Nutrient Dense food =
Nutrients Calories
Nutrient Density

• How does understanding nutrient density

help with maintaining a healthy body
weight?
• By eating nutrient dense food, someone
trying to loss weight would be able to eat
more foods without consuming large
amounts of calories.
 Carbohydrates

• Carbohydrates are your body’s

main source of energy.
• Provides 4 calories per gram
• Carbohydrates give us the energy
we need to exercise, be active,
think, and socialize.

• They are essential to a healthy

body!
Carbohydrates

• It doesn’t matter what

kind of carbohydrate it
is or where it came
from -all carbohydrates
get broken down into
sugar called glucose.
• Glucose is what your
body uses as energy.
A bad rap?

• A problem that can develop

from eating too many carbs
is that our body will store
the extra carbohydrates as
fat.
Carbohydrates

• This is why it is very

important that we get
enough carbohydrates for
our daily activities but not
have extra carbohydrates
that will be stored as fat.
Carbohydrates
• Simple carbohydrates are
sugars found in honey, table
sugars, and fresh fruits.
• Simple carbohydrates already taste
sweet as soon as you eat it.
• The body does not have to work
hard to digest these carbohydrates
into glucose because they are so
simple in structure.
• Our bodies absorb simple
carbohydrate faster
• Simple carbohydrates provide quick
energy for a short amount of time.
Carbohydrates
• Complex Carbohydrates are
sugars that come from whole
grains, starchy vegetables,
beans and lentils.
• Do not taste naturally sweet
• In order for the body to use complex
carbohydrates, the body must break
them down into simple sugars first
through digestion.
• This takes time which means the body
will not use up the carbohydrates as
fast.
• Nor will it cause a spike in energy levels
• A person will feel full longer because of
this.
Carbohydrates

• Fiber: is the part of plant-based foods

(grains, fruits, vegetables, nuts, and beans)
that the body can't break down.
• It passes through the body undigested,
keeping your digestive system clean and
healthy, easing bowel movements, and
flushing cholesterol and harmful
carcinogens out of the body.
Fats/Lipids

• Fat is the energy storing

nutrient
• Most people think that fat is
bad for you but your body
needs small amounts of fat to
stay healthy
• Fat provides 9 calories per
gram
Fats

• Remember that all left over

carbohydrates that are not
used by the body for energy
are stored as fat.
• This means that when a person
does not get carbohydrates
from food, the body will break
down stored fat to release
energy back into the blood
stream.
How FATS help your body:

•Storing vitamins
• Build coverings around our
nerves
•Maintain body temperature
•Giving hair and skin a healthy
shine
• Lubricating joints
• Adds flavor to our foods
• Helps us feel full longer
because it stays in our
stomach longer
Fats/lipids
• Saturated Fats: These are
fats that are solid at room
temperature
• Because they are solid at room
temperature, they increase the
chances of:
• Heart disease
• Blocked arteries
• Increased levels of LDL’s (bad
cholesterol)
Fats/lipids

• Unsaturated Fats: These are fats

that are liquid at room temperature.
• Unsaturated fats:
• Come from plants and some fish
• Build cell membranes
• Protect nerves
• Reduce LDL (bad cholesterol)
• Considered to be a better choice
of fat
Fats/lipids

• Cholesterol: is a fat-like, waxy

substance that helps your body make
cell membranes, many hormones, and
vitamin D.
• The cholesterol in your blood comes
from two sources: the foods you eat and
your liver.
• Your liver makes all the cholesterol your
body needs.
Fats/lipids

• Plaque is a substance that builds on

arterial walls over time.
• Usually caused by excess cholesterol and
fat in the blood
• Causes a restriction of blood flow to the
heart
Proteins

• Proteins are nutrients that

build and repair tissues and
cells.
• They are the building blocks
of the body.
Proteins

• Proteins are part of every cell, tissue,

and organ in our bodies.
• Proteins are constantly being broken
down and replaced.
• When we eat proteins they are digested
into amino acids
Proteins

• Amino acids are small units

that make up proteins
• Essential Amino Acids: cannot
be made by the body and must
get from food
Proteins

• Complete Proteins come from

animal products:
•Red meat
•Chicken
•Fish
•Eggs
•Milk
•Cheese
Proteins

•Incomplete Proteins:

• Legumes (beans, peas,

lentils).
• Nuts.
• Seeds.
• Whole grains.
• Vegetables.
Vitamins

• Vitamins are organic

compounds that
control several body
functions.
• You only need small
amounts of vitamins to
stay healthy.
Vitamins

• Fat soluble: are

stored in your fat
and can become
toxic if you have
too many
Vitamins
Water soluble:
•Stored in water
•Extra get flushed out with
urine
• Vitamin C: fruits and Vegetables
• Vitamin B: almonds, wheat,
eggs, salmon
• Folic Acid: liver, spinach,
broccoli, white rice
• Vitamin C: good for skin,
bones, connective tissue, cell
protection.
• Vitamin B: Increase energy,
enhance mood, improve
memory.
• Folic Acid: digestion, DNA
repair, brain and nerve
function
Minerals

• Minerals: occurs • Some examples of minerals:

naturally in rocks or •Calcium: helps strengthen bones and teeth
soil; needed by the •Phosphorus: helps form teeth and bones
body in small •Magnesium: Maintains nerve and muscle
amounts. functions
•Potassium: Helps nerves communicate with
muscles
•Iron: creates and maintains red blood cells
Water

• How it helps your body:

• Carries nutrients and oxygen to cells
• Lubricates joints
• Lessens burden the on kidneys and liver by
flushing out waste products
• Helps dissolve minerals and nutrients to make
them accessible to your body
Water
• Electrolytes: is a substance that
conducts electricity when
dissolved in water. They are
essential for a number of bodily
functions.
• .
• Common electrolytes include
sodium, potassium, calcium, and
bicarbonate
• The symptoms of electrolyte
imbalance can include twitching,
weakness and, if unchecked,
seizures and heart rhythm
disturbances
How much water should I
drink per day?

• It depends on your
height and weight
and activity level
• For each hour you
exercise you need
16-24 oz MORE!
Water vs. Sports Drinks

• Don’t hydrate
better than regular
water for an
average athlete.
• Contain more
calories and sugar
than what a lot of
kids need
MyPlate