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Nutrition for Youth

Nutrition for Youth. CS255 By: Jessica Pietila jpietila@nmu.edu. Nutrients. Carbohydrates Fats Protein Minerals Vitamins. Carbohydrates. The body’s main source of energy Simple carbohydrates: provide quick energy Complex carbohydrates: longer lasting source of energy Fiber

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Nutrition for Youth

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  1. Nutrition for Youth • CS255 • By: Jessica Pietila • jpietila@nmu.edu

  2. Nutrients • Carbohydrates • Fats • Protein • Minerals • Vitamins

  3. Carbohydrates • The body’s main source of energy • Simple carbohydrates: provide quick energy • Complex carbohydrates: longer lasting source of energy • Fiber • Indigestible complex carbohydrates • Sources: fruits and vegetables, wheat and oat bran • Recommended servings each day: 6-11

  4. Fats • Source of energy • Essential for transporting fat soluble vitamins through the body • Sources: butter, margarine, sweets, mayo • 2 Types: • Saturated fats (bad) • Unsaturated fats (good) • Recommended servings each day: use sparingly

  5. Protein • Made up of amino acids • Allow for tissue growth and development • Part of muscles, bones, blood, and cell membranes • Sources: meats, eggs, peanut butter, cheese, nuts, beans • Recommended servings each day:

  6. Minerals • Inorganic substances that are needed by the body in small quantities • Types: • Iron • Calcium • Sodium

  7. Iron • Transports oxygen to the cells • Sources: • Red meat, leafy green vegetables, shellfish, molasses

  8. Calcium • Function: bone formation and strength, muscle contractions, blood clotting • Sources: Milk/dairy products, leafy green vegetables, dried fruit, nuts • Recommended servings each day: 2-3

  9. Sodium • Function: regulates body fluids, muscle and nerve functions • Sources: Just about ALL foods!

  10. Vitamins • Organic substances that facilitate chemical reactions in the body • Fat soluble: A, D, E, K • Water soluble: C, B

  11. The Food Pyramid • A smart guide that provides the recommended daily guidelines for the 6 different food groups • Groups: • Cereals and bread • Vegetables • Fruits • Milk and Cheese • Meat and Poultry • Fats and Sweets

  12. Healthy Guidelines • Eat a variety of foods • Choose a diet with plenty of vegetables, fruits, and grains • Choose a diet that is low in fat and cholesterol • Use sugars in moderation • Drink lots of water!

  13. Resources http://www.kids.infoplease.lycos.com/ipka/A0907760.html http://www.fns.usda.gov/tn/ http://www.nasbe.org/HealthySchools/fithealthy.mgi http://www.nsba.org/schoolhealth/

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