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Nutrition
Healthy Diet, Nutrients & Hydration
THE FACTS
• The amount and kinds of food you eat affect your
health and wellness.
• Poor nutrition increases risks for numerous diseases.
• Proper nutrition enhances the quality of life.
• Applying good nutrition principles is challenging.
Science of Nutrition
Examines food, level of nutrients and other chemicals in foods,
and how they are used in the body.
Diet: Total intake of food and beverages consumed.
Healthy Diet
• A healthy balanced diet is one that includes all the
food groups.
– Fruits
– Vegetables
– Grains
– Proteins
– Dairy
(Sketch the MyPlate diagram on your output page)
Healthy Diet: what you can do?
• Increase vegetable and fruit intake.
• Consume at least half of all grains as whole grains.
• Increase intake of fat-free or low-fat milk and milk products,
such as milk, yogurt, cheese, or fortified soy beverages.
• Choose a variety of protein foods, which include seafood, lean
meat and poultry, eggs, beans and peas, soy products, and
unsalted nuts and seeds.
• Use oils to replace solid fats where possible.
• Choose foods that provide more potassium, dietary fiber,
calcium, and vitamin D. These foods include vegetables, fruits,
whole grains, and milk and milk products.
Nutrients
• Nutrients are the essential substances that we get from our
food. They are what the body needs to perform its daily
functions properly.
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
Proteins
o
o
o
o
Assist in growth
Repair body cells
Found in animal products
Proteins are made of amino acids
Carbohydrates (Carbs)
• 2 types – simple (sugars) and complex (starches)
• Provide the main source of energy for the human body
• Found in breads, cereals, rice and potatoes
Fats
Unsaturated Fats
• Come from fish and
plant products
• Healthier of the fats
Saturated Fats
• Come from dairy
products, solid
vegetable fat, meat and
poultry
• Hardens at room
temperature
• “bad” fats
Vitamins
• Needed daily
• 13 different vitamins
• Control chemical processes in the body
Minerals
• Needed for growth and maintenance
• Involved in many of the body’s activities
• Iron, calcium and potassium are all minerals
Water
•
•
•
•
Regulates body temperature
Helps eliminate waste
Necessary for cells and organs to function normally
At least 8 glasses per day
Calories
• A calorie is a unit of energy. Calories refer to energy
consumption through eating and drinking and energy usage
through physical activity.
• The number of calories foods contain tells us how much
potential energy they posses. Below are the calorific values of
the three main components of the food we eat:
• 1 gram of carbohydrates contains 4 calories
• 1 gram of protein contains 4 calories
• 1 gram of fat contains 9 calories
Calories and You
• Kids come in all sizes and each person's body
burns energy (calories) at different rates, so
there isn't one perfect number of calories that a
kid should eat. But there is a recommended
range for most school-age kids: 1,600 to 2,500
per day.
• When they reach puberty, girls need more
calories than before but they tend to need fewer
calories than boys. As boys enter puberty, they
will need as many as 2,500 to 3,000 calories per
day. But whether they are girls or boys, kids who
are active and move around a lot will need more
calories than kids who don't.
Hydration
• Hydration: Students need to drink 8 tall glasses of water daily
in addition to consuming other fluids like soda or juice.
• Pre-hydrate: drink plenty of water beginning the day
before any significant activity.
• Hydrate: get drinks during activity.
• Post hydrate: after the activity drink plenty of water. If
possible, also drink a watered down sports drink (like
Gatorade or Powerade) to help restore electrolytes.
Poor Hydration
• Stay away from caffeinated and high sugar beverages, both
are known to dehydrate your cells.
• By not consuming enough water daily (even with a lack of
activity) your blood thickens and you feel fatigued.
• Not drinking enough water and exercising outdoors can cause
signs of heat illness.
• The following two slides are
informational…
Food Groups
Vegetables
Subgroups and Examples
dark-green vegetables: All fresh, frozen, and canned dark-green
leafy vegetables and broccoli, cooked or raw: for example,
broccoli; spinach; romaine; collard, turnip, and mustard greens.
red and orange vegetables: All fresh, frozen, and canned red
and orange vegetables, cooked or raw: for example, tomatoes,
red peppers, carrots, sweet potatoes, winter squash, and
pumpkin.
Beans and peas: All cooked and canned beans and peas: for
example, kidney beans, lentils, chickpeas, and pinto beans. Does
not include green beans or green peas. (See additional
comment under protein foods group.)
starchy vegetables: All fresh, frozen, and canned starchy
vegetables: for example, white potatoes, corn, and green peas.
other vegetables: All fresh, frozen, and canned other
vegetables, cooked or raw: for example, iceberg lettuce, green
beans, and onions.
Food
Groups
Subgroups and Examples
Fruits
All fresh, frozen, canned, and dried fruits and fruit juices: for
example, oranges and orange juice, apples and apple juice,
bananas, grapes, melons, berries, and raisins.
Grains
whole grains: All whole-grain products and whole grains used as
ingredients: for example, whole-wheat bread, whole-grain cereals
and crackers, oatmeal, and brown rice.
enriched grains: All enriched refined-grain products and enriched
refined grains used as ingredients: for example, white breads,
enriched grain cereals and crackers, enriched pasta, and white rice.
Dairy products
All milks, including lactose-free and lactose-reduced products and
fortified soy beverages; yogurts; frozen yogurts; dairy desserts; and
cheeses. Most choices should be fat-free or low-fat. Cream, sour
cream, and cream cheese are not included due to their low calcium
content.
Proteins foods
All meat, poultry, seafood, eggs, nuts, seeds, and processed soy
products. Meat and poultry should be lean or low-fat. Beans and
peas are considered part of this group, as well as the vegetable
group, but should be counted in one group only.