1. The Importance of Nutrition
Teacher’s Notes

2. The Role of Food
Food, like water and air, is one of life’s necessities.
Your body needs food to function properly.
Choosing healthy food is a positive behavior that can help you prevent certain health problems.
Physical health – having the proper balance of nutrition and exercise.
Mental/Emotional health – your ability to accept yourself and others, adapt to and cope with emotions, and deal with problems of every day life.
Social health – your ability to get along with people around you.
Have you ever had days when you could not seem to concentrate because you were hungry?
That was your body’s way of telling you that it was running low on fuel.

3. What is Nutrition?
Definition: the study of nutrients and how the body uses them.
Good nutrition …
eating well-balanced meals with plenty of fresh fruits and vegetables
promotes good health and prevents diseases
Give an example of a well-balanced meal.
Dinner:
piece of chicken
side of green beans
side of applesauce
slice of whole wheat bread
glass of milk

4. What are the Benefits of Good Nutrition?
Healthy eating can:
Stabilize energy
Sharpen the mind
Even out moods
Increase concentration
Lead to better academic performance
Improve performance in sports/activities
Decrease risk of illnesses

5. What are the Consequences of Poor Nutrition?
obesity
high blood pressure
high cholesterol
type 2 diabetes
bone and joint problems
breathing problems
sleeping problems
depression
greater risk for heart disease, heart failure and stroke

6. Knowledge Check Name benefits of good nutrition.
Name 3 consequences of poor nutrition.
Stabilize energy
Sharpen the mind
Even out moods
Increase concentration
Lead to better academic performance
Improve performance in sports/activities
Decrease risk of illnesses
obesity
high blood pressure
high cholesterol
type 2 diabetes
bone and joint problems
breathing problems
sleeping problems
depression
greater risk for heart disease, heart failure and stroke

7. Food Groups
You need each of the 6 food groups every day for best nutrition
The groups are
Grains
Vegetables
Fruits
Milk and cheese
Oils
Meat and beans

8. Grains Grains are breads and cereals
Rice and pasta are also from grains
Kids need 6 servings a day

9. Vegetables
Vegetables are carrots, corn, broccoli, beans, peppers, tomatoes, spinach, lettuce, cabbage, and squash
You need 2½ cups of vegetables every day

10. Fruits
Fruits include apples, oranges, pineapple, strawberries, mangoes, kiwi, pears, peaches, and apricots – but there are many more
You need 1 ½ cups of fruit a day

11. Milk and Cheese Milk, yogurt and cheese build strong teeth and bones
You need 3 cups or servings a day

12. Meat and Beans Meats and beans build strong muscles and brains
Meats can be beef, pork, chicken, fish and more
Peanut butter and eggs are in this group, too

13. Oils Butter, margarine, salad dressing and fried foods are mostly oil
Oil is good in small amounts - don’t get the large fries!

14. Eat healthy to stay healthy
Limit sweets
Limit fried and fatty foods
Eat lots of veggies and fruit
Drink lots of milk
Drink lots of water
EXERCISE every day
Now you’re on your way!

15. What are Nutrients?
Definition: substances in food that your body needs to function properly throughout the day.
Which nutrients help to build new tissue and repair damaged cells?
Proteins
Which nutrients produce energy?
Carbohydrates (main energy source)
Fats

16. What is a Nutritionist?
A nutritionist is a person who studies foods and nutrients and can give advice to people regarding healthy ways to lose, gain and maintain body weight.

17. Two Main Kinds of Nutrients
Nutrients that build tissue and provide energy:
Carbohydrates
Fats
Proteins
Nutrients that help your body run smoothly:
Vitamins
Minerals
Water

18. What are the 6 major nutrient groups?
Knowledge Check
What are the 6 major nutrient groups?
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water

19. Carbohydrate Importance Two Types of Carbohydrates
Most important source of energy for the body
Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.
Extra sugar is stored in your liver and muscles for when it is needed.
Two Types of Carbohydrates
Complex Carbs (most of calories in diet should come from these)
Simple Carbs

20. Complex Carbohydrates
Starches
Provide lasting energy
Sources:  include whole grain breads and cereals, starchy vegetables and legumes
Fiber
Makes you feel full faster and helps digestion
Helps prevent constipation and reduces risk of colon cancer
Reduces cholesterol levels and risk of heart attack
Sources: whole grains, beans, nuts, fruits and vegetables

21. Simple Carbohydrates
Sugars that enter the blood stream quickly and provide quick energy
Provides calories few vitamins and minerals
Sources: sugars found naturally in foods such as fruits, vegetables, milk, and milk products; also include sugars added during food processing and refining

22. Fat Importance Types of Fats
Major source of energy and aids your body in absorbing vitamins
Important for proper growth, development and keeping you healthy
Provides taste to foods and helps you feel full
Also plays a major role in your cholesterol levels
Types of Fats
Unsaturated
Saturated
Trans fat

23. Types of Fat Saturated Fat BAD Fat! Raise cholesterol Unsaturated Fat
Sources: beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk
Unsaturated Fat
GOOD Fat!
Help lower blood cholesterol
Sources: fish, nuts, seeds and oils from plants, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower
Trans Fat
VERY BAD Fat!
Raise cholesterol and increase risk of heart disease
Sources:  vegetable shortenings, some margarines, crackers, cookies, snack foods

24. Protein Importance Food Sources
Builds, repairs and maintains bones, muscles and skin
Food Sources
Meat, dairy products, nuts and certain grains and beans
You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates.

25. Knowledge Check
What are “good” carbohydrates and what foods can you find them in?
Starches and fiber
What is the role of “fats” in your diet?
Major source of energy and aids your body in absorbing vitamins
What does protein do for your body?
Builds, repairs and maintains bones, muscles and skin

26. Vitamins
Importance
Substances that your body needs to grow and develop normally and that fight infection
The best way to get enough vitamins is to eat a balanced diet with a variety of foods
In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

27. Minerals Importance Regulate body processes: - building bones
- making hormones
- regulating heartbeat
The best way to get the minerals your body needs is by eating a wide variety of foods.
In some cases, your doctor may recommend a mineral supplement.

28. Important Vitamins & Minerals
Vitamin A – healthy skin and normal vision
Vitamin C – healthy teeth, gums, bones; helps heal wounds and fight infection
Calcium – builds strong bones and teeth
Iron – helps transport oxygen through the bloodstream
Sodium - helps keep proper body fluid balance; helps the body transmit electrical signals through nerves

29. Water Importance Helps digest and absorb food
Regulates body temperature and blood circulation
Carries nutrients and oxygen to other cells
Flushes toxins out of vital organs
Provides a moist environment for ear, nose and throat tissues
Lubricates joints

30. Let’s Review
Fuel Box – Each “Nutrient” plate must be filled with the foods that are the highest sources of that particular nutrient.