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NUTRITION
Vocabulary Words
-Vocab Maps
• Try to organize the words below in a concept
map based on your prior knowledge of the
words.
• Balanced Diet, Calorie, Carbohydrate, Fat,
Mineral, Nutrient, Nutrition, Protein,
Recommended Dietary Allowance, Vitamin
What is Nutrition?
• Nutrition is how the body uses the
nutrients supplied to it.
• Food is simply energy for the body.
• Nutrients = chemicals in food = fuel to
energize the body
• Must be in balance for optimal energy
• What are the six main
nutrients?
What are the 6 main nutrients?
• Proteins
•Fats
• Carbohydrates
•Vitamins
• Minerals
•Water
Proteins
• Main role: Build and repair body
parts
• Subunits: amino acids
• Facts: Make up tissues
- (bones, muscle,skin)
• Examples: meat, eggs, chicken,
nuts,fish, beans
• % in body: Males 20% Females 18%
• % of daily diet: 10%
FATS
• Main role in body: 2nd source of energy
• Subunit: Fatty acids
• Facts: stored if not used
2 types: unsaturated and saturated
Which is actually better for you?
UNSATURATED
• Examples: cooking oils, butter, salad dressings
• % in body: Males 18% Females 30%
• % in diet needed daily: 15%-30%
• Think ?! Why do females have more fat?
Carbohydrates
• Main role: 1st energy source for the body
• Subunits: simple sugars
• Facts: turn into fats if eat too many and
don’t burn them off
• Examples: breads, fruits, potatoes,
cereals, pastas, vegetables
• % in body: 2% for both males and females
• % of diet needed daily: 60%
• When used for energy they are used up
quickly
Water
• Main roles:
1. Cools the body
2. Mixes with other chemicals to allow them to
dissolve
3. Carries away wastes
Facts: Contains no calories but small amounts of
nutrients.
Some foods are up to 90% water
% in the body: Males and females 50-60%
% of daily diet: Should be 20% of liquid intake.
Or about 2-3 Liters of water a day! (8glasses)
vitamins
• Main role: Growth and tissue repair
• Without enough vitamins, many chemical
changes could not take place within cells
• Needed in very small amounts
• Facts: Can be obtained through pills or food
RDA- recommended dietary allowance tells
you how much of a vitamin you should have
daily
• Too much of a vitamin can be damaging to
your health
Vitamins
Continued
• 2 Major types of vitamins:
- fat-soluble: stored by the body
Examples: A, D, E, K
- water-soluble: not stored by
body
Examples: B and C
Lack of vitamins give deficiency diseases….
Minerals
• Main role: Carry out everyday body
functions
• Examples: Iron, Calcium, Iodine,
Magnesium, Sodium, Potassium,
Phosphorus
• When very numerous in the body
considered a mineral- when it makes up
very little in the body- considered trace
elements.
Deficiency Diseases also come from a lack
of minerals……….
Deficiency Diseases
• Deficiency = a shortage of a nutrient that
the body needs
BALANCED DIET
• Obtaining the right
amount of each nutrient
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6 Main Food groups:
1. Grains/Bread
2. Vegetables
3. Fruits
4. Milk/Dairy
5. Meats/Protein
6. Fats/Sweets
Number of servings for a balanced diet:
Calories
• Calorie = a measurement of energy in food
• Most calories come from Fats and sugars
• Proteins and Carbs have equal calories per
equal mass of food
• Higher caloric foods = more energy
• Lower caloric foods = less energy
• Males 15-18 yrs. Need ~3000 cal/day
• Females 15-18 yrs. Need ~2000 cal/day
Calories and a balanced diet
• Calories are strictly neutral. Meaning: from
an energy viewpoint it doesn't matter
whether you eat a healthy 500 calorie
meal (eg. meat, potatoes and vegetables)
or two 250-calorie candy bars. Both offer
500 calories worth of energy.
• But energy/calories alone will not keep you
healthy - the calories you eat must contain
sufficient nutrition to maintain your organs
and tissue in good health, otherwise your
well-being and energy levels will suffer.
What determines the amount of
calories you need?
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1. Age
2. Weight
3. Height
4. Amount of physical activity
– Do you think active or inactive people will
require more calories?
– ACTIVE PEOPLE!
– The more energy that is need for activity = the
more calories that will be needed.
– Excess calories become Fat!!