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Nutri en ts Nutrients ◻ A substance that provides nourishment essential for growth. ◻ Nutrient Dense: Foods that are high in nutrients. ◻ Empty Calories: Foods that are high in calories, but low in nutrients. 6 Basic Nutrients ◻ ◻ ◻ ◻ ◻ ◻ Carbohydrates Fat Protein Vitamins Minerals Water Carbohydrates Used for… The body’s main source of ENERGY How much do we need? Types of Carbohydrates Simple: quick energy Complex: long-lasting energy Fiber: Cleans the intestines and helps eliminate waste. How much do we need? ◻ It should make up 50 – 60% of our daily diet. Fats ◻ Used to… 1. Insulate body 2. Store energy 3. Cushion & protect organs 4. Transport vitamins 5. Add flavor to foods Types of Fat Let’s look at that again... How much fat do we need? ◻ Don’t consume more than 30% of your diet from fat Protein ◻ Used to: ⬜ ⬜ Help our bodies grow Build & repair body tissues Types of Protein (List sources in your notes) How much protein do we need? ◻ It should make up 10 – 15% of our daily diet. Vitamins: Used to regulate body functions Fat-soluble: Dissolve in fat & can Water-soluble: Dissolve in water be stored in the body. & are not stored in the body. Vitamin Importance Sources A Promotes growth, Sweet potatoes, the immune carrots, spinach, system, & vision kale, squash D Promotes healthy Dairy, eggs, fish, bones fortified cereals E Protects body tissues from damage & keeps the immune system strong Spinach, nuts, avocados, fish, broccoli K Helps blood to clot Herbs, green leafy vegetables, hot spices, asparagus, dried fruit Vitamin Importance Sources B Essential for body Seafood, red meat, functions such as low-fat dairy, eggs, energy production fortified cereal & making red blood cells C Promotes growth and repair of tissues Peppers, dark green leafy vegetables, kiwi, broccoli, berries, citrus fruits Minerals ◻ Help your body grow, develop, and stay healthy. Mineral Importance Sources Iron Carries oxygen throughout your body Clams/oysters, meat, nuts, dark leafy greens Potassium Regulates blood pressure Dark leafy greens, baked potatoes, yogurt, bananas Calcium Builds strong bones Cheese, yogurt, milk, dark leafy greens, fortified cereal/orange juice Zinc Keeps immune system strong Seafood, meat, spinach, nuts, beans Water Quick Fact ◻ Makes up 60-70% of the body. What does it do? 1. Carries nutrients to all parts of the body 2. Water helps the body get rid of wastes 3. Energizes muscles 4. Regulate body temperature 5. Helps important organs function ◻ Dehydration: ◻ ◻ ◻ Loss of water from body tissues Drink when you are thirsty & with meals. Sports drinks often contain too much sugar. Athletes who use energy drinks may become dehydrated. Are you getting enough water?