Nutrients ………. are the vitamins, minerals and other substances in food that keep your body healthy and help it grow

Carbohydrates What it does: Fiber: (not a nutrient): They provide the main source of energy. Fiber: (not a nutrient): Helps eliminate wastes Reduces risk of heart disease The two major forms are: simple carbohydrates Natural forms: fruits, vegetables and milk Refined: candy, soda, all sweets complex carbohydrates found in foods such as starchy vegetables, grains, rice, breads and cereals

What’s the big deal about eating Whole Grains? broken down more slowly in the body - Whole grains contain all three parts of the grain (the bran, germ, and endosperm), and that means more for your body to break down - the carbohydrates enter the body slower, and it's easier for your body to regulate them. high in fiber - foods that are good sources of fiber are beneficial because they're filling and they help move food through the digestive system and may protect against stomach cancers. packed with other vitamins and minerals -In addition to fiber, whole grains contain more important vitamins and minerals, including B vitamins, magnesium, and iron.

Protein What it does: ~ used to build and repair the tissues in your body ~ promote growth ~ can provide energy Best sources: Complete proteins (foods from animal sources) Beef, poultry, fish, eggs, milk products, cheese Incomplete proteins (plant foods) grains, nuts, seeds, legumes and lentils

Fats ….the benefits of fats, in general, are often overlooked. They: are essential to growth and development. can't always be manufactured by the body, so they have to be eaten fuel the body aid in the absorption of some vitamins (vitamins A, D, E, and K are fat soluble, meaning they can only be absorbed if there's fat in a person's diet) are necessary for insulating all nervous system tissues in the body help people feel full, so they're less likely to eat as much

Saturated Fats Protects vital organs and a healthy skin. Needed to help regulate body temperature. Protects vital organs and a healthy skin. Most concentrated form of energy. Food Sources: Solid at room temperature Meat, butter, cheese, milk and any other animal source. Carries Fat soluble vitamins A, D, E and K

Unsaturated Fat Liquid at Room Temperature Monounsaturated and polyunsaturated Food Sources: Olive and vegetable oils Fish and other plant foods

Trans fat/ Olestra Food sources OR… Hydrogenated Fat Acts like a saturated fat Difficult for the body to break down Food sources Candy bars, cake batters, pop tarts, Twinkies and fast food

Vitamins: are substances that are found in foods we eat Vitamins: are substances that are found in foods we eat. Your body needs them to work and grow properly. Vitamins Hang Out in Water and Fat There are two types of vitamins: fat soluble = A, D, E, and K water soluble = B and C When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them. Fat-soluble vitamins are happy to stay stored in your body for awhile — some stay for a few days, some for up to 6 months. Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee). So Water-soluble vitamins need to be replaced often because they don't stick around!

Vitamins Feed Your Needs Your body is one powerful machine, capable of doing all sorts of things by itself. But one thing it can't do is make vitamins. That's where food and beverages come in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins.

Vitamin A What it does: ~ helps give us energy Best sources: ~ aids in healthy skin and hair and aids in bone growth ~ also helps with vision Best sources: ~ carrots, orange fruits and vegetables sweet potatoes

Vitamin D Function: Best sources: ~ needed for strong bones ~ great for forming strong teeth ~ helps your body absorb the calcium sunshine vitamin – produced when exposed to sunlight Best sources: ~ milk fortified with vitamin D ~ fish ~ egg yolks ~dark leafy veggies

Vitamin E Best sources: What it does: ~ whole grains, such as wheat and oats ~Dark leafy green vegetables nuts and seeds What it does: ~ important for the formation of red blood cells ~ protects your lungs from becoming damaged by polluted air

Vitamin K What it does: ~promotes blood to clot Best sources: Certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding. Best sources: leafy green vegetables, like spinach cabbage and lettuce ~broccoli ~asparagus AND- BLUEBERRIES

The B Vitamins There's more than one B vitamin The B Vitamins There's more than one B vitamin. B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. What it does: ~ promotes healthy nerves ~ aids in proper digestion Best sources: ~ whole grains – wheat, oats, rice ~ fish and seafood ~ poultry and meat ~ dairy products - milk and yogurt ~ leafy green vegetables ~ Dry beans and peas

Vitamin C Function: ~ helps cuts/ Best sources: heal wounds faster ~ helps your body resist infection ~ aids in absorption of iron Best sources: ~ citrus fruits, like oranges ~ strawberries, broccoli kiwi and blueberries ~ tomatoes ~ sweet red peppers

Minerals When you think of minerals, food isn't the first thing that comes to mind. Aren't minerals something you find in the earth, like iron and quartz? Just like vitamins, minerals help your body grow, develop, and stay healthy. Some minerals are even used to maintain a normal heartbeat.

Calcium What it does: Best sources: ~ helps build strong bones ~ helps build strong, healthy teeth ~ helps heart, muscles and nerves to work properly. Best sources: milk, cheese, and yogurt leafy green vegetables, calcium-fortified foods – ie orange juice Sesame seeds/almonds

Magnesium What it does: Best sources: Contributes to strong bones Helps nerves and muscles work properly Best sources: Whole grains Green vegetables Dry beans and peas Nuts and seeds Blueberries

Potassium What it does: Best sources: keeps your heart and muscles working properly. Works with sodium to keep the right fluid balance in your cells – to help prevent cramping - esp. during exercise Best sources: bananas mushrooms potatoes with skins leafy green vegetables citrus fruits, like oranges legumes, such as beans, peas, lentils, and peanuts 

Iron What it does: Best sources: it's important in the formation of hemoglobin - which is the part of your red blood cells that carries oxygen throughout the body. to help prevent anemia Best sources: meat, especially red meat tuna and salmon beans dried fruits, like raisins leafy green vegetables, whole and enriched grains, like wheat or oats

Water Carries nutrients to all cells and wastes away from your body You need water to digest your food and get rid of waste, too. And water is the main ingredient in perspiration, also called sweat. Best sources: all foods, especially juices, fruits, veggies, soups etc.

Vocabulary Enriched Foods means nutrients that were lost during food processing have been added back Example- FLOUR Fortified Foods- Fortified means vitamins or minerals have been added to a food that weren't originally in the food. An example is adding vitamin D to milk.

Vocabulary 1. The science of food is called ____________________. 2. Foods that are normally eaten are called a ___________. 3. Having a variety of foods to provide adequate nutrition for good health is called a _______________ ___________. 4. Foods that have nutrients added back to a product that have been lost during the processing are _________________. 5. A food that has vitamins & minerals added to raise the nutritional value is called _________________. 6. Units for measuring energy are ____________________. Each person’s body burns energy (calories) at a different rates, so there isn’t one perfect number of calories Recommended range for most school-age kids: (9-13YRS. old) 1,600 to 2,200 per day Most adults need less.

Vocabulary 7. Phytochemicals are substances that _____________ produce to protect themselves from harm and give them their color. They help us to _____________ disease such as heart disease and cancer. * Eat a wide variety of fruits and vegetables . . . . . the darker the color - the more phytonutrients they have 8. What are 4 ways you can lower the “fat” in your diet? ____________ ______________ ________________ ___________________ 9. What are 5 guidelines that will help Americans make more healthful food choices? a. Eat a ____________________________ of food. b. Balance foods you eat with _______________ _________________to maintain/improve weight. c. Choose a diet with lots of _______________, ________________and ___________ ____________. d. Choose a diet low in _______________ _________ , ________________________ and ______________ ____________. e. Choose a diet moderate in ________________, ____________and ________________________ ____________________.