3. Cars
What's the purpose of a car?
What does the car need to move?
Are there different types of fuel?
What is the motor of the car?
Do cars come in all shapes and sizes?
Are cars different colors?
Do cars ever break down?
4. Body’s
What's the purpose of a body?
What does the body need to move?
Are there different types of fuel?
What is the motor of the body?
Do bodies come in all shapes and sizes?
Are bodies different colors?
Do bodies ever break down?
8. 6 Basic Nutrients to high grade
fuel
Carbohydrates
Water
Minerals
Protein
Fat
Vitamins
9. 1. Carbohydrates
What are carbohydrates?
The body’s main source of
ENERGY
How much do we need?
50-60% of our daily
intake should come
from carbohydrates
10. Carbohydrates
Like gasoline for a car:
Our brain and nerves use glucose as fuel,
glucose comes from carbohydrates
11. 2 Types of Carbohydrates
Simple Carbohydrates Complex Carbohydrates
Function: Provide Function: Provide
quick energy long-term energy
12. Simple Carbohydrates
Function: provide quick energy
Break down quickly
Lack other nutrients and fiber
14. Fiber
What is it?
A complex carbohydrate that is not digested by
the body
Functions
Actslike a scrub brush as it
passes through the intestines
Helps eliminate solid waste
15. 2. Fats
What are fats?
• The body’s main form of
stored energy
Functions of Fat
Insulate the body
Cushions & protects organs
Transports vitamins
Adds flavor to foods
16. Fats aren’t all bad!
Fats keep our skin soft!
deliver fat-soluble vitamins!
Great source of energizing fuel!
17. Healthy Fats Vs. Unhealthy
Fats
Healthy Fats Less Healthy Fats
Saturated:
Unsaturated: Animal sources
Plant and fish Solid at room temperature
sources Butter
Beef Fat
Liquid at room
Cheese
temperature
Milk
Fish Ice cream
Mayonnaise
Vegetable oils
Creamy salad dressing
Nuts
18. Time Out: Trans Fats
Trans fats are made by a chemical process called
partial hydrogenation.
Largely artificial fats.
A small amount of trans fats occur naturally in meat
and dairy products.
Liquid vegetable oil (an otherwise healthy
monounsaturated fat) is packed with hydrogen
atoms and converted into a solid fat. This made
what seemed an ideal fat for the food industry to
work with because of its high melting point, its
creamy, smooth texture and its reusability in deep-
fat frying.
19. How much fat do we need?
About 30% of our daily intake should come
from fats
Fat is an important nutrient!
We just need to be careful with the types of fats
we eat.
20. 3. Protein
What are proteins?
The worker molecules
inside all cells
Function of proteins
Support the growth of the
body
Build and repair muscles
& tissues
Provide energy as a last
resort
21. How much protein do we need?
Only 10-15% of our daily intake
should come from protein
Most Americans consume too
much protein
22. What are proteins made of?
Amino Acids
The building blocks
of protein
9 Essential Amino
Acids = the amino
acids that the body can
NOT make
*It’s essential that our
diet provides these
23. 2 Types of Proteins
Incomplete Proteins Complete Proteins
These come from These foods do
foods that are contain the 9
missing 1 or more essential amino
of the 9 essential acids
amino acids
26. 4. Vitamins
What are vitamins?
Critical nutrients
needed in very small
amounts in our diet
Functions
Regulate body
functions
27. 2 Classifications of Vitamins
Water-Soluble Fat-Soluble
Absorbed directly NOT directly
into the blood absorbed into the
stream bloodstream
Body does NOT Stored in the liver
store them and fatty tissues
Need to eat these Need to eat every
vitamins frequently couple of weeks
Soluble = able to dissolve
28. Water Soluble
B Vitamins- essential for healing
body, and helps body get energy
enriched grains, pork and fruits and
vegetables
29. Water Soluble
Vitamin C- Essential for the
formation of collagen;
needed for absorption of
iron, some proteins and folic
acid; aids in metabolism of
amino acids and calcium;
stops internal bleeding;
maintains hard bones and
teeth; promotes stamina;
holds body cells together
prevents infections, colds,
fatigue and stress; reduces
allergies; heals wounds and
burns.
Citrus fruits, berries, green
and leafy vegetable,
tomatoes, cauliflower,
potatoes, sweet potatoes
30. Fat Soluble
Vitamin- A Promotes skeletal growth, normal
tooth structure, healthy mucous membranes,
healthy skin, eyes and hair; essential for night
vision.
NATURAL SOURCES: Fish liver oils, liver,
carrots, green and yellow vegetables, dairy
products.
31. Fat Soluble
Vitamin D – Promotes bone and tooth
development and normal growth; aids
utilization of phosphorus and calcium;
maintains nervous system and heart action;
prevents rickets.
Natural sources: egg yolk, fish oil, the sun
32. Fat Soluble
Vitamin E – Regulates menstrual cycle; prevents
loss of other vitamins; aids blood flow to heart;
lowers blood cholesterol and fatty acids; vital to
cell health; regulates protein and calcium
metabolism.
NATURAL SOURCES: Green leafy vegetables,
nuts, whole grains, eggs.
33. Vitamin K – necessary for normal blood
clotting and synthesis of proteins found in
plasma, bone, and kidneys.
Natural sources: dark green veggies, kiwi
34. 5. Minerals
What are minerals?
Natural elements needed in
small amounts
Functions
Regulate body processes
Help form healthy bones &
muscles
35. Types of Minerals
Calcium- Builds bones
and teeth; aids in
proper function of
muscles, heart,
nerves, and iron
utilization; helps blood
coagulation; regulates
the passage of
nutrients in and out of
cells; relieves pain and
cramps; eases
insomnia.
36. Minerals
Phosphorus- healthy
gums and teeth,
growth of cells
dairy, meat
37. Minerals
Sodium- water
regulation,
stabilizing irregular
heartbeats, vital for
nerve stimulation
Salt
38. Minerals
Chlorine- helps
digestion, creates
limberness in the
body
Table salt
39. Iron- Present in all
cells; one of the
constituents of
hemoglobin which
carries oxygen to
the tissues by blood
circulation
meat, green veggies
40. Minerals
Magnesium- forms hard
tooth enamel and fights
tooth decay; aids in
converting blood sugar into
energy; helps regulate
body temperature; aids
nerve function and bone
growth; promotes
absorption and metabolism
of other minerals; prevents
calcium deposits in the
bladder, heart attacks,
depression, polio.
NATURAL
RESOURCES: Nuts, figs,
seeds, dark-green
vegetables, wheat bran,
avocados, bananas.
41. Minerals
Iodine- Aids thyroid
gland and prevents
goiter; helps burn fat;
converts carotene into
Vitamin A; aids
absorption of
carbohydrates from
small intestine;
promotes growth;
regulates energy
production; maintains
hair, nails skin and
teeth.
NATURAL
SOURCES: Kelp,
42. Minerals Contribute to to many
functions in the body
Function Minerals
Ion Balance in the Cells Sodium, potassium, chloride
Cell Metabolism Calcium, phosphorus, magnesium
Bone Health Calcium, phosphorus, fluoride, magnesium
Growth and Development Calcium, phosphorus, zinc
Blood Formation and Clotting Iron, copper, calcium
Nerve Implusles Sodium, potassium, chloride, calcium
Antioxidant defenses Selenium, zinc, copper, magnesium
43. 6. Water
What is water?
The body’s most
indispensable nutrient
Functions
Carries nutrients to all
parts of the body
Helps the body get rid
of waste
Drink 8 glasses of
Lubricates and
water daily! cushions joints
Regulates body
temperature
44. Dehydration
Loss of water from body
tissues
We lose 2-3 quarts a day (8-12
cups)
When exercising drink ½ cup
every 10-15 minutes
45.
46. What will good nutrition do for
YOU?
Give you energy
Keep you healthy
Help you grow
Editor's Notes
Our bodies are like cars. They get us from point A to point B. Some of us may be porsche 911’s on the outside. Some of us may be station wagons. But we all need to take car of that car because it is the car we have right now. How do cars run? Fuel.Just like cars run on fuel, our bodies run on fuel. Food.
Remember that even when you constantly put premium fuel in the tank, there is still a chance the car could break down, but when we are eating the best we can, we make our cars last longer.
Explain to students that there is no such thing as a bad food. All food is fuel. But we need to increase our intake of premium fuel and lower our intake of low grade fuel.Remember that even when you constantly put premium fuel in the tank, there is still a chance the car could break down, but when we are eating the best we can, we make our cars last longer.
Sugars – quick energyFruits, milk, veggies, cake, candy, fruit juice, table sugar, honey, soft drinks don’t usually supply other nutrients or fiber
Starch and fiber DO supply other nutrients and fiberBreads, cereals, potatoes, pasta, whole grains, raw veggies/fruits, nuts, seedsQuestion: How healthy is spaghetti?Answer: Pasta gets a bad rap! It is high in carbohydrates but when eaten in proper serving sizes, it can provide long lasting energy. One cup serving of cooked pasta= 40 grams of carbohydrates.
Helps you feel full, lowers the risk of heart disease and diabetes lowers cholesterol (when you don’t have a lot of fiber, cholesterol builds up in the body. Cholesterol is in bile (which is made in liver) in the intestines bile binds to fiber and leaves the body not a lot of fiber means that the intestines reabsorb the bile in them, which means that the cholesterol on the bile is reabsorbed, and cholesterol builds up
Slower to digest than carbohydratesDemo – bring in types of oils, butter, pic of meat with fatInsulates: fat layer under the skin protects the body when temperatures changeCushions/protects: organs are cushioned in thin layers of fat to prevent them from slipping around inside of us, the fats absorbs shock (like on a roller coaster they don’t move)
and without it our food would be boring and we would miss out on important vitamins!
Protein drinks – increased protein helps build muscleOur body has about 100 trillion cells and each cell has thousands of different proteins that help the cell functionLike the engine of a car – tons of different parts do separate jobs to make the engine run.Ex: hair, nails, hemoglobin in our blood (carries oxygen), antibodies
Think of meals that revolve around meat – restaurants that give you a huge steak, huge hamburgers,
There are about 20 amino acids that make up different kinds of proteinThe body can only make about ½ of the 20 on it’s own, which leaves 9 amino acids that can only be made with the help of food that contains the missing amino acids
like vitamin A helps with your vision, vitamin K helps with your blood. Vitamins make it possible for other nutrients to be digested – AKA BIG deal!!!Doesnot provide energy, their main role is to regulate
B Vitamins = thiamin, riboflavin, niacin, folate, vitamin B12, Vitamin B6, biotin, pantothenic acidEnriched grains – add riboflavin, niacin, folatePeople who have depression are usually low in B Vitamins
Calcium – REALLY important for their age (bones are growing and after 25 your bones no longer build up osteoporosis)Sodium – you only need 1 tsp of salt a dayIron – anemia esp for girls