The ABC's of Healthy Eating Evanston Twp. H.S. Physical Education

Nutrients Information Carbohydrates – provide energy. Carbohydrates – provide energy. Proteins – build and repair body tissues. Proteins – build and repair body tissues. Fats – supply energy and carry fat-soluble vitamins. Fats – supply energy and carry fat-soluble vitamins. Minerals – keep body processes operating. Minerals – keep body processes operating. Vitamins – keep body healthy and functioning properly. Vitamins – keep body healthy and functioning properly. Water – transports nutrients and waste products. Water – transports nutrients and waste products.

USDA Food Guide Pyramid

Carbohydrates FUNCTIONS Supply energy Supply energy Help the body digest fats efficiently Help the body digest fats efficiently Spare proteins so they can be used for growth and maintenance Spare proteins so they can be used for growth and maintenance Provide bulk in the form of cellulose (needed for digestion) Provide bulk in the form of cellulose (needed for digestion) SOURCES Sugar: Honey, jam, jelly, sugar, and molasses Starch: Breads, cereals, corm, peas, beets, potatoes, and pasta Fiber: Fresh fruits and vegetables, whole grain cereals, and whole grain breads

Protein FUNCTIONS Promote tissue growth and repair Promote tissue growth and repair Help make antibodies, enzymes, hormones, and some vitamins Help make antibodies, enzymes, hormones, and some vitamins Regulate many body processes Regulate many body processes Regulate fluid balance in cells Regulate fluid balance in cells Supply energy when needed Supply energy when needed SOURCES Complete proteins: Meat, poultry, fish, eggs, milk, and other diary products Incomplete proteins: Cereals, grains, nuts, and dried beans and peas

FATS FUNCTIONS Supply energy (most concentrated energy in food) Supply energy (most concentrated energy in food) Carry fat-soluble vitamins Carry fat-soluble vitamins Insulate the body from shock and temperature changes Insulate the body from shock and temperature changes Protect vital organs Protect vital organs Add flavor to foods Add flavor to foods Are a source of essential fatty acids Are a source of essential fatty acids SOURCES Butter, margarine, cream, whole milk, cheese, marbling in meat, bacon, egg yolks, nuts, chocolate, olives, and salad oils and dressings

MINERALS Calcium Helps build bones & teeth Helps build bones & teeth Helps clot blood Helps clot blood Helps muscle & nerve function Helps muscle & nerve function Helps regulate use of other minerals Helps regulate use of other minerals Milk Milk Cheese Cheese Leafy green veggies Leafy green veggies Fish Fish Phosphorus Helps build strong bones & teeth Helps build strong bones & teeth Helps regulate many internal bodily activities Helps regulate many internal bodily activities Protein & Calcium food sources Protein & Calcium food sources Iron Combines with protein to make hemoglobin Combines with protein to make hemoglobin Helps cells use oxygen Helps cells use oxygen Liver, lean meats, egg yolk, enriched whole grain breads, dried fruits Liver, lean meats, egg yolk, enriched whole grain breads, dried fruits Iodine Enables normal functioning of the thyroid gland Enables normal functioning of the thyroid gland Table salt, saltwater fish and shellfish Table salt, saltwater fish and shellfish Fluorine Helps in proper development of bones and teeth Helps in proper development of bones and teeth Helps reduce tooth decay Helps reduce tooth decay Fluoridated drinking water Fluoridated drinking water FUNCTIONSOURCES

Vitamins Vitamin A Helps skin clear & smooth Helps skin clear & smooth Helps prevent night blindness Helps prevent night blindness Helps promote growth Helps promote growth Liver, egg yolk, dark green & yellow veggies, dairy products Liver, egg yolk, dark green & yellow veggies, dairy products Vitamin D Helps build strong bones & teeth in children Helps build strong bones & teeth in children Helps maintain bone in adults Helps maintain bone in adults Dairy products, fish liver oils, liver, sardines, tuna, egg yolk, and the sun. Dairy products, fish liver oils, liver, sardines, tuna, egg yolk, and the sun. Vitamin E Acts as an antioxidant Acts as an antioxidant Liver & other meats, eggs, leafy green veggies, whole grain cereals, salad oils, fats & oils Liver & other meats, eggs, leafy green veggies, whole grain cereals, salad oils, fats & oils Vitamin K Helps clot blood Helps clot blood Organ meats, leafy green veggies, other veggies, egg yolk Organ meats, leafy green veggies, other veggies, egg yolk

Vitamins Thiamin Helps with normal appetite & digestion Helps with normal appetite & digestion Helps break down Carbohydrates Helps break down Carbohydrates Helps release energy from food Helps release energy from food Pork, meat, poultry, fish, eggs, enriched grain & breads Pork, meat, poultry, fish, eggs, enriched grain & breads Riboflavin Helps cells use oxygen Helps cells use oxygen Helps skin, tongue, lips normal Helps skin, tongue, lips normal Helps prevent scaly, greasy areas around mouth & nose Helps prevent scaly, greasy areas around mouth & nose Dairy products, meat, fish, poultry, eggs, & dark veggies Dairy products, meat, fish, poultry, eggs, & dark veggies Niacin Keeps nervous system healthy Keeps nervous system healthy Keeps digestive tract healthy Keeps digestive tract healthy Helps cells use other nutrients Helps cells use other nutrients Pork, meat, poultry, fish, eggs, enriched grain & breads, peanuts, dried beans & peas Pork, meat, poultry, fish, eggs, enriched grain & breads, peanuts, dried beans & peas Vitamin C Makes health gums & tissue Makes health gums & tissue Helps heal wounds and broken bones Helps heal wounds and broken bones Helps body fight infection Helps body fight infection Helps hold body cells together Helps hold body cells together Citrus fruits, strawberries, cantaloupe, broccoli, green peppers, tomatoes, potatoes, sweet potatoes Citrus fruits, strawberries, cantaloupe, broccoli, green peppers, tomatoes, potatoes, sweet potatoes

Water Basic part of blood & tissue fluid Basic part of blood & tissue fluid Carries nutrients to cells Carries nutrients to cells Carries waste from cells Carries waste from cells Controls body temperature Controls body temperature Water, beverages, soups, and most foods FUNCTIONSSOURCES

Class Instructions Visit: utrients/food-source.htm Visit: utrients/food-source.htm utrients/food-source.htm utrients/food-source.htm Using the information at complete the “Nutrient Deficiencies & Excesses” activity sheet. Using the information at complete the “Nutrient Deficiencies & Excesses” activity sheet. Complete the “Food Guide Pyramid” activity sheet. Complete the “Food Guide Pyramid” activity sheet.