Food and Your Body

Why do we eat? To survive. To have energy. For enjoyment. To give our body the things it needs to perform all the jobs it does.

Seven Nutrient Categories Carbohydrates Fat Protein Fiber Water Vitamins & Minerals

I keep hearing carbs are bad…

What are Carbohydrates (CHO)? Carbohydrates are found in food like starches, fruit and milk. CHO help store & transport energy. When we eat the foods listed above, the CHO they contain break down into blood sugar, called glucose—our body’s main source of energy.

Insulin helps that glucose get into our tissues where our body uses it as energy (like gas in a car).

Carbohydrates are very important, but we don’t want… TOO MUCH!!

Isn’t fat bad?

What is fat? Part of food that provides energy, helps us absorb fat-soluble vitamins (A, E, D, and K), and helps keep our skin & hair healthy. Fat is found in animal products like meat, cheese, and milk; in some plant products like olives, avocado, and nuts; and other things like butter, margarine, chocolate, mayonnaise, etc.

Once in our body, fat is an important insulator and protector of our organs. Fat is also a storage form of energy that our body can use during the times between meals or when exercising.

When we eat fat, it is broken down into fatty acids in our body. If we eat too much fat, it can build up in our arteries and cause heart disease.

Fat is very important, but we don’t want… TOO MUCH!!

What’s up with protein?

What is protein? Protein helps with lots of things in our body: immune function, metabolism, muscles, other tissues, etc. Protein is found many animal foods like meat, cheese, and dairy, but also in many plant foods like beans, nuts, seeds, and grains.

When we eat foods that contain protein, they break down in to amino acids, which are the building blocks that perform the previously-mentioned tasks. Our body can make some amino acids on its own, but not all of them, so we must eat protein.

Protein is very important, but we don’t want… TOO MUCH!!

Fiber? Isn’t that the stuff that makes you…?

What is fiber? Fiber is the part of food that our body cannot digest. Fiber travels through our system, absorbing water, fat & cholesterol, which helps us go to the bathroom & helps us keep our blood levels of cholesterol under control. Fiber is found in plant foods like fruits, vegetables, grains (cereals, breads), nuts, seeds, and beans.

Water is so boring.

Why do we need water? About 70% of our body is water. To function properly, the body needs 2-3 liters ( ounces) of water per day (depending on activity level, temperature, humidity, etc.). Symptoms of dehydration are headache, decreased blood pressure, dizziness or fainting.

I take my vitamins every morning…

Vitamins & Minerals Think food!! Fruits, vegetables and whole grains Most foods have some vitamins and minerals except for highly refined foods (white bread, sweets, chips, etc.) Fortified/enriched

Red Benefits Heart health Memory function A lower risk for some cancers Urinary tract health Nutrients Potassium: may help maintain healthy blood pressure Vitamin A: keeps eyes and skin healthy and helps protect against infections Vitamin C: helps heal cuts and wounds and keeps teeth and gums healthy

Orange Benefits Heart health Vision health A healthy immune system A lower risk of some cancers Nutrients Potassium: may help maintain healthy blood pressure Vitamin A: keeps eyes and skin healthy and helps protect against infections Vitamin C: helps heal cuts and wounds and keeps teeth and gums healthy

Yellow Benefits Heart health Vision health A healthy immune system A lower risk of some cancers Nutrients Vitamin A: keeps eyes and skin healthy and helps protect against infections Vitamin C: helps heal cuts and wounds and keeps teeth and gums healthy Carotenoids & Bioflavonoids: benefits still under investigation

Green Benefits A lower risk of some cancers Vision health Strong bones and teeth Nutrients Folate: may reduce brain or spinal cord defects in pregnant women Potassium: may help maintain healthy blood pressure Vitamin A: keeps eyes and skin healthy and helps protect against infections Calcium: strong bones and teeth

Blue Benefits A lower risk of some cancers Urinary tract health Memory function Healthy aging Nutrients Vitamin A: keeps eyes and skin healthy and helps protect against infections Vitamin C: helps heal cuts and wounds and keeps teeth and gums healthy Phytochemicals: being studied for their anti-oxidant, anti-aging properties

Purple Benefits A lower risk of some cancers Urinary tract health Memory function Healthy aging Nutrients Potassium: may help maintain healthy blood pressure Vitamin A: keeps eyes and skin healthy and helps protect against infections Vitamin C: helps heal cuts and wounds and keeps teeth and gums healthy

White Benefits Heart health Helps maintain cholesterol levels that are already at a healthy level A lower risk of some cancers Nutrients Potassium: may help maintain healthy blood pressure Phytochemicals: being studied for their anti-oxidant, anti-aging properties