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 • Simple carbohydrates already taste
sugars found in honey, table sweet as soon as you eat it.
sugars, and fresh fruits. • 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 • Do not taste naturally sweet
sugars that come from whole • In order for the body to use complex
grains, starchy vegetables, carbohydrates, the body must break
them down into simple sugars first
beans and lentils. 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 • Because they are solid at room
temperature, they increase the
fats that are solid at room chances of:
temperature • 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: • Vitamin C: good for skin,
•Stored in water bones, connective tissue, cell
protection.
•Extra get flushed out with
urine • Vitamin B: Increase energy,
enhance mood, improve
• Vitamin C: fruits and Vegetables memory.
• Vitamin B: almonds, wheat, • Folic Acid: digestion, DNA
eggs, salmon
repair, brain and nerve
• Folic Acid: liver, spinach, function
broccoli, white rice
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 • Common electrolytes include
conducts electricity when sodium, potassium, calcium, and
dissolved in water. They are bicarbonate
essential for a number of bodily • The symptoms of electrolyte
functions. 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
