N

1. NUTRITION
for
6TH CLASS
Making Healthy Decisions

2. WHAT IS NUTRITION?
 Nutrition is the science of food, the nutrients in foods
and how the body uses those nutrients.
 It includes the process of ingestion, digestion,
absorption, metabolism, transport, storage and
excretion of those nutrients.
 It also includes the environmental, psychological and
behavioral aspects of food and eating.

3. NUTRIENTS
 There are six classes of nutrients include:
carbohydrates, proteins, vitamins & minerals, fats and
water.
 Now we’re going to look at where we get these
nutrients from and what they do for our bodies.

4. CARBOHYDRATES
 What are carbohydrates?
 Your body uses carbohydrates (carbs) to make glucose which is
the fuel that gives you energy and helps keep everything going.
Your body can use glucose immediately or store it in your liver
and muscles for when it is needed
 The healthiest sources of carbohydrates are;
Fruits
Vegetables
Breads, cereals, and other grains

5. PROTEIN
 What is Protein?
 Proteins are part of every cell, tissue, and organ in our bodies. These
body proteins are constantly being broken down and replaced.
 The protein in the foods we eat is digested into amino acids that are
later used to replace these proteins in our bodies
 Protein is found in the following foods:
 meats, poultry, and fish
 legumes (dry beans and peas)
 tofu
 Eggs & milk
 nuts and seeds

6. VITAMINS AND MINERALS
 Vitamins are organic substances (made by plants or animals)
 Minerals are inorganic elements that come from the earth; soil and
water and are absorbed by plants.
 Animals and humans absorb minerals from the plants they eat.
Vitamins and minerals are nutrients that your body needs to grow
and develop normally
 Each vitamin and mineral have a unique job;
Eg. Vitamin D helps your body absorb the amount of calcium (a mineral)
it needs to form strong bones.
The best way to get enough vitamins is to eat a balanced diet with a
variety of foods. You can usually get all your vitamins from the foods you
eat.
u eat. - V -

7. WATER
 Where do I get the water I need?
 Most of your water needs are met through the water
and beverages you drink.
You can get some fluid through the foods you eat. For
example, broth soups and other foods that are 85% to
95% water such as celery, tomatoes, oranges, and
melons

8. WHAT DOES WATER DO IN MY BODY?
 What does water do in my body?
 Water helps your body with the following:
 Keeps its temperature normal.
 Lubricates and cushions your joints.
 Protects your spinal cord and other sensitive tissues.
 Gets rid of wastes through urination, perspiration, and bowel
movements.

9. HOW CAN I INCREASE MY WATER
INTAKE?
 Under normal conditions, most people can drink enough fluids to meet their
water needs. If you are outside in hot weather for most of the day or doing
vigorous activity, you may need to increase your fluid intake.
If you think you're not getting enough water each day, the following tips may
help:
 Carry a water bottle for easy access when you are at work or running
errands.
 Freeze some freezer-safe water bottles. Take one with you for ice-cold water
all day long.
 Choose water instead of sugar-sweetened beverages. This tip can also help
with weight management. Substituting water for one 20-ounce sugar-
sweetened soda will save you about 240 calories.
 Choose water instead of other beverages when eating out. Generally, you will
save money and reduce calories.
 Give your water a little pizzazz by adding a wedge of lime or lemon. This may
improve the taste, and you just might drink more water than you usually do

10. WHY DO I NEED FAT??
Fats are essential for normal body function.
Some fats are better for you than others.
Trans fats, saturated fats and cholesterol are
less healthy than polyunsaturated and
monounsaturated fats.

11. FRUIT & VEGETABLES
 "Eat your fruits and vegetables." Your parents probably tell you
this all the time! Research shows why it is good advice:
 Healthy diets rich in fruits and vegetables may reduce the risk of
cancer and other chronic diseases.
 Fruits and vegetables also provide essential vitamins and
minerals, fiber, and other substances that are important for good
health.
 Most fruits and vegetables are naturally low in fat and calories
and are filling.
 Did you know that ½ of your plate each meal should be fruits and
vegetables?

12. FOOD PYRAMID