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Nutrition Eating foods your body needs to: GROW, have ENERGY, and stay HEALTHY & Nutrients Substances in food that help you stay healthy.

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Post on 05-Jul-2020




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  • NutritionEating foods your body needs to: GROW,

    have ENERGY, and stay HEALTHY


    NutrientsSubstances in food that help you stay


  • Carbohydrates

    The bodies main source

    of ENERGY

    50-60% of our diet

    should come from


  • Simple Carbohydrates

    • Break down faster in the body so they

    provide quick energy

    • They are found in sugar

  • Complex Carbohydrates

    • Break down more slowly, so they provide lasting energy.

    • Are usually found in whole grains, vegetables, and fruits

  • Fiber – A COMPLEX CARB!

    This is a complex carbohydrate that is not digested by the body

    It acts as a scrub brush as it passes through the intestines

    It helps you eliminate solid waste

  • Fats• Concentrated source of


    • Insulates body

    • Cushions & protects


    • Carries vitamins to all

    parts of the body

    • Slower to digest than


    • Adds flavor to foods

    • Builds Cell Membranes

  • How much fat do we need?

    • Don’t consume more than 30% of your diet from fat

    • Weight loss diets may recommend 20% fat

    • Body builders often consume as little as 10% fat

    Fat is an important nutrient and without it our food would be boring and we would miss out on important vitamins

  • Protein

    • Growth

    • Build & repairs

    body tissues


    • Energy as a last


  • • Protein is made up of building blocks called AMINO ACIDS

    • There are 8 amino acids that our body can’t make unless we eat the right foods, these amino acids are called ESSENTIAL AMINO ACIDS

  • Incomplete proteins

    These come from foods that are missing 1 or more of the essential amino acids. They typically come from plant foods such as rice, beans, corn and pasta

  • Complete Proteins

    These foods contain the eight essential

    amino acids and come from animalproducts.

  • How much protein do we need?

    • Our bodies require very little


    • We only need 10-15% of protein

    in our diet

    • Most Americans consume too

    much protein, so even if you are

    an athlete or body builder you

    don’t need to eat more meat.

  • Vitamins

    • Help regulate body

    processes, fight

    disease, and

    produce energy.

  • Fat-soluble Vitamins

    Water-soluble Vitamins

    Vitamin Importance Deficiency

    A Vision, healthy skin, and building strong



    D Maintain strong bones, help absorb calcium. Rickets

    E Helps maintain cell membranes Weakened immune system

    K Promote normal blood clotting Bruising/Bleeding

    Vitamin Importance Deficiency

    C Helps maintain ligaments, tendons, and other



    B12 Folate Forming red blood cells and for a healthy

    nervous system

    Tiredness, weakness,

    constipation, nerve problems.

    B6 Chemical reactions needed for growth Anemia, rashes, scaly skin on

    the lips, swollen tongue,

    babies develop sensitive

    hearing and seizures.

  • Rickets Scurvy

  • Minerals

    • Help to regulate body

    processes. Your

    body uses minerals

    to form healthy

    bones and teeth,

    and keep blood

    healthy. Minerals

    also keep the heart

    and other organs

    working properly.

  • Mineral Importance Deficiency

    Iron Oxygen transport, cell growth, and


    Anemia, tired, slow cognitive

    and social development,

    decreased immune function.

    Calcium Supports the structure and function of bones

    and teeth.


    Folate Acts as a coenzyme in the synthesis of nucleic


    Neural tube defects (NTDs) in


    Potassium Counterbalances sodium’s harmful effects on

    blood pressure, smooth muscle contractions.

    Elevation of blood pressure,

    muscle cramps, irregular


    Sodium Regulates blood pressure and blood volume,

    helps the muscles and nerves function


    Weakness, apathy, nausea,

    and muscle cramps.


  • Neural Tube Defects

  • Water• Essential to all living


    • Carries nutrients to cells and to all parts of the body

    • regulates body temperature

    • helps the digestive system and prevents constipation.

    • Water helps the body get rid of wastes

    • Lubricate and cushion joints

    • Keep mucous membranes moist