NUTRITION

NUTRIENTS What are nutrients?? Nutrients are chemical compounds found in food needed by the body in order to survive and function properly. There are 6 Essential nutrients that your body must have

Essential Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water

Carbohydrates Most important source of energy Helps the body process and use proteins better Vegetables Pasta Fruits Sugar Milk

PROTIENS Build and maintain body tissues Another energy source Red Meat Poultry Fish Eggs Cheese Nuts Beans Dairy Products

FATS Source of storable energy Insulates body from heat and cold Protects organs from injury Oils Cheese Eggs Meat/Poultry

VITAMINS Help regulate body functions Help the body digest, absorb, and metabolize other nutrients Vitamins: C B1 B2 Niacin B6 Folic Acid A D E K B12

MINERALS Help regulate body functions Body cannot produce itself Calcium Phosphorus Iron Iodine Sodium Chloride Potassium Magnesium Sulfur Copper Zinc Fluorine

WATER Carries nutrients to cells Removes wastes from cells Cools the body down Lubricates the joints Helps the body eliminate wastes Your body is made up of 75% water

FIBER Helps move waste through the digestive system Helps to protect the body from some cancers Lowers cholesterol Foods that are high in fiber: Fruits (peel/skin) Vegetables (corn, leafy veggies) Whole-grain products (oatmeal)

FOOD LABELS Information that is listed on labels: NAME Ingredient list Nutrition Facts Quantity Name of manufacturer Health Claims

Nutritional Information on Food Labels Serving Size Servings per container Calories per serving Grams of protein, carbohydrates, and fat per serving Percent of U.S. Recommended dietary allowance for Protein and several vitamins and minerals Cholesterol, sodium, and fiber content

Health Claims (Linking the effect of the food to a health condition) Low sodium→reduces high blood pressure Low saturated fat → reduces risk of heart disease High in calcium → reduces chances of osteoporosis Rich in fruits and vegetables → reduces risk of cancer KEYWORDS: Free Reduced Low Light Good Source

U.S. Dietary Guidelines Eat a variety of foods Maintain a healthy weight Choose a diet low in fat, saturated fat, and cholesterol Choose a diet with a variety of fruits, vegetables, and whole grain products Get plenty of Potassium, Vitamin C,Vitamin A, Calcium, and Iron Use salt sparingly

Beverages Cut down on beverages and foods that contain added sugars (corn syrups, sucrose, glucose, fructose, maltrose, dextrose, concentrated fruit juice, honey). Choose drinks that have 100% fruit juice A 12-ounce can of soda contains 9 teaspoons of sugar

Obesity What is it? Having an excess amount of body fat Body fat > 25% in males Body fat > 32% in females Ages 6-11: 17% of Americans* Ages 12-19: 17.5% of Americans* Centers for Disease Control and Prevention (2001 to 2004)

Common Cause of Overweight and Obesity Burning too few calories due to lack of physical activity Taking in more calories than are burned Unhealthy eating habits Genetic inheritance Changes in metabolism

Problems associated with Obesity Blount's disease. Excess weight on growing bones can lead to this bone deformity of the lower legs.

Diseases(cont.) Arthritis. Wear and tear on the joints from carrying extra weight can cause this painful joint problem at a young age. Slipped capital femoral epiphyses (SCFE). Obese children and teens are at greater risk for this painful hip problem. SCFE requires immediate attention and surgery to prevent further damage to the joint

Diseases(cont.) Asthma. Obesity is associated with breathing problems that can make it harder to keep up with friends, play sports, or just walk from class to class. Sleep apnea. This condition (where a person temporarily stops breathing during sleep) is a serious problem for many overweight kids and adults. Not only does it interrupt sleep, sleep apnea can leave people feeling tired and affect their ability to concentrate and learn. It also may lead to heart problems.

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