NutritionEating foods your body needs to: GROW,

have ENERGY, and stay HEALTHY

&

NutrientsSubstances in food that help you stay

healthy.

Carbohydrates

The bodies main source

of ENERGY

50-60% of our diet

should come from

carbohydrates

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

energy

• Insulates body

• Cushions & protects

organs

• Carries vitamins to all

parts of the body

• Slower to digest than

carbohydrates

• 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

(cells)

• Energy as a last

resort

• 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

protein

• 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

bones.

Blindness

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

tissues

Scurvy

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

differentiation.

Anemia, tired, slow cognitive

and social development,

decreased immune function.

Calcium Supports the structure and function of bones

and teeth.

Osteopenia

Folate Acts as a coenzyme in the synthesis of nucleic

acids.

Neural tube defects (NTDs) in

infants.

Potassium Counterbalances sodium’s harmful effects on

blood pressure, smooth muscle contractions.

Elevation of blood pressure,

muscle cramps, irregular

heartbeat.

Sodium Regulates blood pressure and blood volume,

helps the muscles and nerves function

properly.

Weakness, apathy, nausea,

and muscle cramps.

Minerals

Neural Tube Defects

Water• Essential to all living

things.

• 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

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