NUTRITION

NUTRIENTS  Water  Carbohydrates  Proteins  Fats  Vitamins  Minerals

WATER  Water makes up 55-65% of the body  2 liters of water are required each day  Water is needed for chemical reactions that occur in the body

CARBOHYDRATES  Carbohydrates are the main source of energy  Simple carbohydrates are found in sugar cane, honey and fruit  Starches are complex carbohydrates found in vegetables, grains and potatoes

CARBOHYDRATES  Excess glucose is converted to glycogen and stored in muscle and the liver  Cellulose is a dietary fiber that helps move food through the digestive system

PROTEINS  Composed of a combination of 20 amino acids  Essential amino acids – 8 amino acids found in meat, eggs, and cheese that the body cannot make

PROTEINS  Needed for growth and repair of cells and tissues  Enzymes and hormones are composed of proteins

FATS  Composed of glycerol and fatty acid chains  Needed for energy and makes up cell membranes, coverings on nerve cells and certain hormones

FATS  saturated fats – unhealthy fats from animals that are solids at room temperature such as butter  unsaturated fats – healthy fats from plants that are liquids at room temperature such as olive oil

VITAMINS  vitamins – organic molecules that work with enzymes to regulate cell functions, growth and development  Can be fat soluble or water soluble

MINERALS  mineral – inorganic materials used to repair tissue and carry out cell functions  Examples: calcium, phosphorus, iodine, sodium, zinc, iron, magnesium

NUTRITIONAL NEEDS  calorie – amount of heat needed to raise the temperature of 1 gram of water one degree Celcius  Calorie – from food is equal to 1000 calories

NUTRITIONAL NEEDS  a balanced combination of all nutrients is required  during the teen years more nutrients are required because it is a time of rapid growth and development  nutritional labels contain information about serving size, calories, amount of carbohydrates, fats, proteins, cholesterol, sodium and vitamins

FOOD PLATE  Fruits  Vegetables  Grains  Protein  Dairy

FOOD PLATE  Choose variety: The best meals have a balance of items from different food groups.  Half of your plate should be vegetables and fruits.  About one-quarter of your plate should be grains and one-quarter protein.

FOOD PLATE  Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.  Avoid oversized portions.

VEGETABLES  Largest section of the plate  Provide vitamins and minerals  Low in calories

VEGETABLES  Fiber in them helps us feel full  Choosing variety is important when it comes to vegetables

FRUITS  Contain vitamins, minerals, and fiber  Slightly smaller than the vegetables  Whole fruit is better than juice: less calories and more fiber  Eat variety

GRAINS  Whole grains provide more nutritional value and fiber than processed grains  Avoid “white” foods

PROTEIN  Needed to build, maintain, and repair tissue  Contain nutrients like B vitamins and iron  Includes beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds

PROTEIN  Tofu and veggie burgers or vegetarian meat substitutes are also good sources of protein  Choose lean or low-fat options  Minimize deli meats and other processed meats that are high in sodium.

DAIRY  Shown as a "side” to the Food Plate but can be part of the meal  Rich in calcium, like milk, yogurt, and cheese.  Calcium-fortified soy milk is also included in the dairy group.

DAIRY  Calcium is essential for growth and building strong bones and teeth.  Choose fat-free or low- fat dairy products