Healthy Eating

How is your body like a car?

It needs fuel to run. The fuel your body uses comes from food, or more specifically from nutrients. Nutrients are the body’s building blocks. Glencoe Teen Health Course 2, 2009

Which nutrients does your body need? The answer to that question is the subject of nutrition. Nutrition is the process of taking in food and using it for energy, growth and good health Glencoe Teen Health Course 2, 2009

Key Nutrients for Your Body There are six key macronutrients that your body needs to function. 1. Carbohydrates 2. Fats 3. Protein 4. Vitamins 5. Minerals 6. Water Health Smart Middle School, ETR Associates 2006

Carbohydrates The fuel your body gets the most mileage from They provide the body’s most important source of energy. There are 2 types of carbohydrates: 1. Complex carbohydrates 2. Simple carbohydrates Health Smart Middle School, ETR Associates 2006

Complex carbohydrates Includes starches, glycogen and some forms of fiber At least half of your calories should come from complex carbohydrates Sources include bread, cereal, pasta, vegetables, fruits, beans and grains Health Smart Middle School, ETR Associates 2006

Simple carbohydrates Are sugars such as glucose, fructose and sucrose These should be limited because they don’t provide a lot of vitamins and minerals for the body. They can cause weight gain. Sources include fruit drinks, candy,cake and cookies Health Smart Middle School, ETR Associates 2006

Fats Health Smart Middle School, ETR Associates 2006 Are compounds that include solid fats and oils (A little fat is found in almost all foods.) The body needs a certain amount of fat to: Insulate against cold Provide energy for muscles Provide a layer of padding between skin and muscles Protect internal organs Health Smart Middle School, ETR Associates 2006

Too much saturated fat can cause health problems such as heart disease and cancer. Trans fats are similar to saturated fat and also cause health problems. The healthiest sources of fat are fish, nuts and vegetable oils which contain unsaturated fat. Only 25-35% of your total calories should come from fat. Health Smart Middle School, ETR Associates 2006

Proteins Help make skin, muscle and bone They are needed to help repair damaged tissue. About 10-15% of your calories should come from protein. Protein is found in meat, eggs, dried beans and nuts. Health Smart Middle School, ETR Associates 2006

Vitamins Help control body processes such as digestion, metabolism, hormone development, heal wounds and nerve function Vitamins help the body produce energy. Vitamins are found in all food groups. Health Smart Middle School, ETR Associates 2006

Minerals Contribute to bone growth, water balance, metabolism, and nerve and muscle function More than 20 minerals are needed to be healthy. Common minerals include calcium, sodium, potassium, iron and zinc. Minerals are found in all food groups. Health Smart Middle School, ETR Associates 2006

Water Makes up 50-75% of your body weight Water is so important that your body can’t live for more than a few days without it. Water has many functions--helps carry nutrients and oxygen throughout the body and helps digestion. It’s important to drink at least 8 glasses of water a day. Health Smart Middle School, ETR Associates 2006