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What is Nutrition? The study of how our bodies use the food we eat to keep us healthy. Your nutrition affects the way your body carries out normal body functions. It also affects your growth and the way your body repairs itself. NUTRIENT: substances in food that promote normal growth & repair in your body. Practicing good nutrition means eating foods that are good for you & eating them in the right amounts. › Eating too little food can lead to: Low Energy Weight Loss Poor Growth Death- If severe enough › Eating too much food can cause: Overweight-which can lead to obesity High risk of diseases & health disorders › OBESITY- being more than 20% over your recommended weight. Food is fuel for your body. Your body doesn’t do this directly- it is broken down into nutrients. DIGESTION- the process in which your food is broken down into a form that your body can use for energy. Process Of Digestion: › › › › › › Food is chewed into smaller pieces Travels thru the esophagus to the stomach Mixes with stomach juices and breaks down smaller Then passes to the intestines Nutrients are then absorbed into the bloodstream Blood delivers nutrients to your body. Six Classes of Essential Nutrients 1. Carbohydrates: give you energy to be active. Consist of one sugar or multiple sugars chained together. › SIMPLE CARBOHYDRATES: found in foods such as table sugar, honey, and fruits › COMPLEX CARBOHYDRATES: (consist of 3 or more sugars joined together- your body breaks these down into simple carbohydrates) found in starchy foods such as rice, bread, and vegetables. FIBER: a complex carbohydrate found in whole-grain foods, such as brown rice, whole wheat bread, and in many fruits and vegetables. 2. Proteins: are nutrients that help build and heal body tissues. They are also used to build strong muscles. › Proteins are made up of smaller parts called- AMINO ACIDS: building blocks for your body; it helps to build and repair your tissues. Found in Milk, Fish, & Meat. Can also be found in beans, nuts, tofu, cheese, eggs, and soy milk. 3. Fats: are energy containing nutrients that provide stored energy, protect nerves, and help your body produce hormones. › › › › › Your body needs a small amount of fat to stay healthy. Fats make many foods smell and taste good. Fat also provides energy. Your body only needs a SMALL amount to work properly. Some fats are liquid at room temperature and some are solids. Liquid Fats are found in cooking oils and salad dressing. Solid fats are found in foods such as butter, sour cream, and cheese. › Fats can also be found in meats such as beef & pork. › Fried foods, ice cream, creamy dips, potato or corn chips, and most desserts are high in fats. 4. Vitamins: are organic compounds that control several body functions. They help your body use energy provided by other nutrients. Without vitamins your body will not be able to function properly. Your body only needs a small amount of vitamins each day. › › › › Vitamin C- helps your body fight germs Vitamin D- helps your body build strong bones. Vitamin A- helps keep your eyes healthy. Vitamin B- helps with your memory and concentration Almost all foods contain some vitamins; whole grains, meats, fruits, vegetables, and dairy products are good sources of vitamins. 5. Minerals: are elements that are necessary for good health. You only need a small amount each day. › Iron: helps your body transport oxygen thru your body. › Calcium: important for building and maintaining strong bones. › Sodium & Potassium: help regulate blood pressure. 6. Water: mare than half of your body is made up of water (60%) › Water helps you digest your food and get rid of waste. › Water helps your body transport the nutrients that you get from foods. › Water helps your body keep a steady temperature. Your body loses water when your sweat and when you go to the bathroom. You have to replace the water that you lose. You should drink 8-10 glasses of water each daymore if you are active in sports, dance, etc. DEHYDRATION: this is when you do not replace the amount of water that your body has used and lost. Your body dries out and cannot function properly. The Nutrition Facts label: this is the label found on the outside packages of food and states the number of servings in the container, the number of Calories in each serving, and the quantity of nutrients in each serving. By looking at the % Daily Value on the package, you can tell whether the food is a good source of a nutrient. › If a food is 5% or less- then it is low in that nutrient › If a food is 20% or higher- then it is high in that nutrient. Guidelines for Good Nutrition: THE DIETARY GUIDELINES FOR AMERICANS- is a tool that can help you make good food choices. It contains a set of tips that help you practice good nutrition and form a healthy lifestyle. The guidelines suggest that you try to be physically active everyday. Try to take part in activities that make you move. Choose foods that are low in salt, sugar, and fat.