By: Veronica Rhea Audience: 9 th and 10 th graders

Vocabulary  Nutrition- The process by which your body takes in and uses food. The energy your body receives from food is measured in calories

 Calorie- A unit if heat used to measure the energy your body uses and the energy it receives from food  The calories in the food you eat provide energy your body needs Nutrition affects lifelong health. Poor Nutrition can put you at risk to develop: 1) Cardiovascular Disease 2) Certain Cancers 3) Stroke 4) Osteoporosis

What influences your food choices?  Hunger- Natural physical drive to eat, prompted by the body’s need for food  Appetite- psychological desire for food.  Smell of good food makes you want more even when you are full!

Food and Emotions  Eat in response to emotional need Stressed, frustrated, lonely, sad, bored  Leads to weight gain  When appetite is depressed, perhaps when you are upset, body is not getting nutrients it needs!

Food and Environment  How your family and friends eats will influence how you eat!  Unhealthy snacks, big portions, unhealthy meals  Fast food, cheap & convenient  Advertisements will try to influence your decisions.

Nutrients  Your body uses nutrients in many ways :  Energy source  To heal, build and repair tissue  Sustain growth  Help transport oxygen to cells

6 Types of Nutrients  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water

Carbohydrates  Starches and sugars found in foods  Main source of energy  45-65% of your daily calories should come from carbohydrates (about 1500 calories)  Fiber- tough complex carb that the body can not digest-moves waste through digestive system

Carbohydrates  Role: Gets broken down into their simplest forms, mostly glucose.  Glucose- Main source of fuel, stored in body

Proteins  Nutrients the body uses to build and maintain its cells and tissues.  amino acids  Muscles, bones, skin and internal organs are constructed of protein.  One egg=6 grams, Chicken Breast= 30 grams

Fats  Need a certain amount  Provide small amount of energy  Cardiovascular endurance= fat burn  3 types  Unsaturated, saturated, trans

Unsaturated Fats  Vegetable oils, nuts and seeds.  Eating these in moderate amounts can help lower risk of heart disease

Saturated Fats  Found mostly in animal based foods  Meat, Dairy  Consuming too much may lead to heart disease

Trans Fat  Margarine, snack foods, packaged baked goods- cookies crackers  Raise your total blood cholesterol levels, increases risk of heart disease

 Fats are high in calories  Consuming too many can lead to unhealthy weight gain and obesity  Cholesterol- waxy, fat-like substance in your blood  Excess cholesterol can Clog arteries, raising risk for heart disease!

Vitamins  Compounds found in food that help regulate many body processes.  Vitamin C, folic acid and B vitamins-water soluble  Dissolve into water and pass easily in the bloodstream during digestion  Body doesn’t store these, unused amounts are removed by kidneys.

Fat Soluble Vitamins  Stored in body fat for later use.  Vitamins (A,D,E,K)  If you consume too many, can build up in body and become harmful  More Info on Vitamins : 

Minerals  Elements found in foods that are used by body  We can not produce them, we need to consume them through food or supliments  Calcium- promotes bone health  Helps reduce risk of osteoporosis  Commonly found in milk.

Water  Essential for body’s functions:  Moving food through digestive system  Digesting carbohydrates  Transporting nutrients  removing waste  Storing, releasing heat  Cooling body through perspiration  Lubricating joints  Cushioning eyes, brain and spinal chord

 Girls need 9 cups of fluids a day  Boys- 13 fluids a day  About 20% of your daily water intake comes from foods you eat, since most foods contain some water