The Importance of Nutrition Teacher’s Notes

The Role of Food Food, like water and air, is one of life’s necessities. Your body needs food to function properly. Choosing healthy food is a positive behavior that can help you prevent certain health problems. Physical health – having the proper balance of nutrition and exercise. Mental/Emotional health – your ability to accept yourself and others, adapt to and cope with emotions, and deal with problems of every day life. Social health – your ability to get along with people around you. Have you ever had days when you could not seem to concentrate because you were hungry? That was your body’s way of telling you that it was running low on fuel.

What is Nutrition? Definition: the study of nutrients and how the body uses them. Good nutrition … eating well-balanced meals with plenty of fresh fruits and vegetables promotes good health and prevents diseases Give an example of a well-balanced meal. Dinner: piece of chicken side of green beans side of applesauce slice of whole wheat bread glass of milk

What are the Benefits of Good Nutrition? Healthy eating can: Stabilize energy Sharpen the mind Even out moods Increase concentration Lead to better academic performance Improve performance in sports/activities Decrease risk of illnesses

What are the Consequences of Poor Nutrition? obesity high blood pressure high cholesterol type 2 diabetes bone and joint problems breathing problems sleeping problems depression greater risk for heart disease, heart failure and stroke

Knowledge Check Name benefits of good nutrition. Name 3 consequences of poor nutrition. Stabilize energy Sharpen the mind Even out moods Increase concentration Lead to better academic performance Improve performance in sports/activities Decrease risk of illnesses obesity high blood pressure high cholesterol type 2 diabetes bone and joint problems breathing problems sleeping problems depression greater risk for heart disease, heart failure and stroke

Food Groups You need each of the 6 food groups every day for best nutrition The groups are Grains Vegetables Fruits Milk and cheese Oils Meat and beans

Grains Grains are breads and cereals Rice and pasta are also from grains Kids need 6 servings a day

Vegetables Vegetables are carrots, corn, broccoli, beans, peppers, tomatoes, spinach, lettuce, cabbage, and squash You need 2½ cups of vegetables every day

Fruits Fruits include apples, oranges, pineapple, strawberries, mangoes, kiwi, pears, peaches, and apricots – but there are many more You need 1 ½ cups of fruit a day

Milk and Cheese Milk, yogurt and cheese build strong teeth and bones You need 3 cups or servings a day

Meat and Beans Meats and beans build strong muscles and brains Meats can be beef, pork, chicken, fish and more Peanut butter and eggs are in this group, too

Oils Butter, margarine, salad dressing and fried foods are mostly oil Oil is good in small amounts - don’t get the large fries!

Eat healthy to stay healthy Limit sweets Limit fried and fatty foods Eat lots of veggies and fruit Drink lots of milk Drink lots of water EXERCISE every day Now you’re on your way!

What are Nutrients? Definition: substances in food that your body needs to function properly throughout the day. Which nutrients help to build new tissue and repair damaged cells? Proteins Which nutrients produce energy? Carbohydrates (main energy source) Fats

What is a Nutritionist? A nutritionist is a person who studies foods and nutrients and can give advice to people regarding healthy ways to lose, gain and maintain body weight.

Two Main Kinds of Nutrients Nutrients that build tissue and provide energy: Carbohydrates Fats Proteins Nutrients that help your body run smoothly: Vitamins Minerals Water

What are the 6 major nutrient groups? Knowledge Check What are the 6 major nutrient groups? Carbohydrates Fats Proteins Vitamins Minerals Water

Carbohydrate Importance Two Types of Carbohydrates Most important source of energy for the body Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. Extra sugar is stored in your liver and muscles for when it is needed. Two Types of Carbohydrates Complex Carbs (most of calories in diet should come from these) Simple Carbs

Complex Carbohydrates Starches Provide lasting energy Sources:  include whole grain breads and cereals, starchy vegetables and legumes Fiber Makes you feel full faster and helps digestion Helps prevent constipation and reduces risk of colon cancer Reduces cholesterol levels and risk of heart attack Sources: whole grains, beans, nuts, fruits and vegetables

Simple Carbohydrates Sugars that enter the blood stream quickly and provide quick energy Provides calories few vitamins and minerals Sources: sugars found naturally in foods such as fruits, vegetables, milk, and milk products; also include sugars added during food processing and refining

Fat Importance Types of Fats Major source of energy and aids your body in absorbing vitamins Important for proper growth, development and keeping you healthy Provides taste to foods and helps you feel full Also plays a major role in your cholesterol levels Types of Fats Unsaturated Saturated Trans fat

Types of Fat Saturated Fat BAD Fat! Raise cholesterol Unsaturated Fat Sources: beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk Unsaturated Fat GOOD Fat! Help lower blood cholesterol Sources: fish, nuts, seeds and oils from plants, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower Trans Fat VERY BAD Fat! Raise cholesterol and increase risk of heart disease Sources:  vegetable shortenings, some margarines, crackers, cookies, snack foods

Protein Importance Food Sources Builds, repairs and maintains bones, muscles and skin Food Sources Meat, dairy products, nuts and certain grains and beans You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates.

Knowledge Check What are “good” carbohydrates and what foods can you find them in? Starches and fiber What is the role of “fats” in your diet? Major source of energy and aids your body in absorbing vitamins What does protein do for your body? Builds, repairs and maintains bones, muscles and skin

Vitamins Importance Substances that your body needs to grow and develop normally and that fight infection The best way to get enough vitamins is to eat a balanced diet with a variety of foods In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

Minerals Importance Regulate body processes: - building bones - making hormones - regulating heartbeat The best way to get the minerals your body needs is by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement.

Important Vitamins & Minerals Vitamin A – healthy skin and normal vision Vitamin C – healthy teeth, gums, bones; helps heal wounds and fight infection Calcium – builds strong bones and teeth Iron – helps transport oxygen through the bloodstream Sodium - helps keep proper body fluid balance; helps the body transmit electrical signals through nerves

Water Importance Helps digest and absorb food Regulates body temperature and blood circulation Carries nutrients and oxygen to other cells Flushes toxins out of vital organs Provides a moist environment for ear, nose and throat tissues Lubricates joints

Let’s Review Fuel Box – Each “Nutrient” plate must be filled with the foods that are the highest sources of that particular nutrient.