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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
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
Consist of one sugar or multiple sugars chained
› 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
2. Proteins: are nutrients that help build
and heal body tissues.
 They are also used to build strong
› 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
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
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
› Iron: helps your body transport oxygen thru
your body.
› Calcium: important for building and
maintaining strong bones.
› Sodium & Potassium: help regulate blood
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
By looking at the % Daily Value on the package, you
can tell whether the food is a good source of a
› 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
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.