Nutrition

1. Nutrition Vitamins and Minerals

2. Healthy?

3. Healthy?

4. Healthy?

5. Healthy?

6. Healthy Children http://healthychild.org/healthy-living/a-wake-up-story/

7. Signs of Good Health • Clear Complexion • Bright eyes • Good posture • Strong teeth and healthy nails • Appropriate weight for your body type

8. Good Health • Good health depends on a healthy diet • A diet is everything that you regularly eat

9. Nutrition • Nutrition is the result of the processes your body follows to use the foods you eat • When you eat good foods, you are practicing good nutrition and keeping your body is good working order

10. Malnutrition • Malnutrition is poor nutrition over a period of time • It can be caused by not eating the right amount or by not eating the right foods • Malnutrition causes: • Irritability • Overweight/underweight • Tooth decay • Skin Problems

11. Poor Nutrition • Poor nutrition can cause tiredness, irritability, and a resistance to disease • Health problems caused by poor nutrition can lead to low self esteem

12. Wellness • Wellness is composed of many parts • Good nutrition • Getting plenty of rest • Getting plenty of exercise

13. Effects of Nutrition • Good nutrition can affect you positively now • Poor nutrition can cause health problems later in life • Eating the right foods will help you develop to your full potential • There are many myths and wives tales about what items have negative or positive health effects

14. Nutrients • Nutrients are the chemical substances in food that are used by your body to keep it working properly • There are six types: • Proteins • Carbohydrates • Fats • Vitamins • Minerals • Water

15. Nutrients • No one food has every nutrients • It is important to eat a variety of foods in order to get all your needed nutrients

16. Proteins • Your body contains proteins in your skin, hair, nails, muscles, blood, and other body tissues • Proteins are needed for growth, maintenance and repair of tissues • They are also needed to control body processes like blood circulation, breathing and digestion

17. Proteins • Proteins are made up of amino acids • Amino acids are like chains of blocks • They are used by the body to make the proteins it needs • Some amino acids can be made in the body and some must be obtained through foods

18. Complete Protein • Protein from animals sources such as fish, beef, chicken, eggs, and milk • Complete proteins have all of the amino acids the body needs

19. Incomplete Protein • Protein stemming from plant sources such as beans, nuts, peas, soy and seeds • Incomplete protein only has some of the needed amino acids the body needs

20. Carbohydrates • Carbohydrates are nutrients that give your body its main source of energy for physical activity • If your body does not get enough carbohydrates, it will use energy from protein • Your body then misses out on protein that is needed for tissue repair • There are three types of carbohydrates • Sugars, Starches, and Fiber

21. Sugars • Can be used as a quick source of energy • Candy, jelly, honey, milk, and frosting are food sources of sugar

22. Starches • Starches take longer for the body to digest than sugars • You may feel full longer • Starches can be found in fruits, veggies, breads, cereals, pastas, dry beans and nuts

23. Fiber • Fiber does not supply your body with energy but aids in digestion by helping push foods through the body at a proper speed • Fruits, Veggies, whole grains, and bran are good sources of fiber

24. Fats • Fats are concentrated sources of energy from animals or plants • They are needed to keep your body functioning efficiently • They carry some needed vitamins through your body • They insulate and protect vital organs such as your heart, liver and kidney • Fat also protects your body from cold

25. Fats • Can be found in butter, meats, cheeses, margarine, salad dressing, snack and desert foods • Eating too much fat can cause weight gain and health problems such as heart disease

26. Avoiding Fats • You can limit your intake of fats by: • Choosing low fat dairy products • Choosing lean meats • Avoiding fried foods

27. Cholesterol • Cholesterol is a fatlike substance found in every human cell • It is an essential part of blood and certain hormones • Cholesterol comes from animal food sources • Too much cholesterol has been linked to heart disease • Reducing your cholesterol can reduce your risk of health problems

28. Vitamins

29. Vitamins Vitamins are substances needed by the body for growth and maintenance Vitamins help regulate the chemical processes in the body They also help your body store and use energy for growth and development

30. Vitamins Vitmains are either water soluble or fat soluble Water soluble vitamins are stored in your body’s water and are not easily overdosed because the excess is removed by your body each day Fat soluble vitamins are stored in the fat of your body and are easier to overdose on. Fat soluble vitamins include vitamins A, D, E, and K Only about 3-20% of the vitamins found in pill form It is important to get your vitamins from food sources

31. Vitamin A Works to keep your hair and skin in good condition It also aids in vision Vitamin A is fat soluble so it is stored for a longer amount of time

32. Vitamin A Sources include deep yellow and dark green vegetables and fruits Carrots, broccoli, spinach, cantaloupe, peaches, apricots, sweet potatoes These contain carotene- which is changed into vitamin A by your body It can also be found in the fatty parts of animal products like butter, cheese, cream, egg yolks and liver

33. B Vitamins The B vitamins are a group of vitamins that work together in your body Three key B vitamins are: Thiamin (B-12) Riboflavin (B-2) Niacin

34. B Vitamins Help your body release energy from food They help keep your nervous system healthy and prevent irritability They also keep skin healthy They are water soluble

35. B Vitamins Sources include whole grains and enriched flours, breads and cereals Leafy green vegetables, legumes, meat, milk, and eggs are also good sources

36. Vitamin C Helps produce a substance that holds body cells together It helps broken bones mend and wounds heal It strengthens the walls of blood vessels It helps you resist infections and maintain healthy gums, skin and teeth

37. Vitamin C Vitamin C is water soluble It is found in many fruits and vegetables It is especially present in citrus fruits such as oranges and grapefruit Cantaloupe, strawberries, broccoli, and tomatoes are also a good source of this vitamin

38. Vitamin D Helps your body use the minerals needed to build strong bones and teeth This is especially important during growth spurts during childhood and adolescence

39. Vitamin D Is sometimes called the “sunshine” vitamin because your body can make vitamin D when exposed to sunlight Other sources include fortified milk, fish liver oil and some fish

40. Vitamin E It is believed to keep oxygen in the body from destroying other nutrients, especially vitamin A So many foods have vitamin E that rarely do people have a deficiency Sources include vegetable oil, whole grain breads and cereals, eggs, organ meats, and leafy green vegetables

41. Vitamin K Helps blood clot Many foods contain vitamin K so deficiencies are rare Sources include green leafy vegetables, cauliflower, liver, and egg yolk

42. Minerals Minerals are another type of nutrient needed for a healthy body They help regulate many of your body’s activities They help muscles contract and nerces transmit signals to and from the brain They help maintain the body’s water balance and strengthen bones and teeth

43. Calcium and Phosphorus They work together as a team They are both more effective when the other is present They are both needed for strong bones and teeth They are also important in clotting blood and normal heart and muscle formation Sources include milk and milk products, fish, and green leafy veggies Sources that are rich in calcium are also rich in phosporus

44. Sodium, Chlorine, and Potassium Work together as a team They keep the right amount of fluid around and inside the cells in your body They allow the cells to take up nutrients from the blood They also help nerves and muscles function as they should

45. Sources Sodium and Chlorine are found in table salt Potassium is plentiful in bananas, orange juice, green leafy vegetables and milk

46. Sodium Too much sodium can be a health risk Processed foods or foods rich in preservations usually have a lot of excess sodium Diet sodas also have a high amount of sodium Sodium has been linked to high blood pressure You can find items that are marked “low sodium” or “salt-free”

47. Iron It is important for healthy red blood cells A deficiency is called anemia Anemia causes tiredness, lack of energy, or loss of appetite Sources include liver, meat, fish, eggs, dried beans and peas Whole grain or enriched breads or cereals Green leafy vegetables

48. Iodine Iodine is used to help the thyroid gland produce a hormone that affects height and weight If you have a deficiency in iodine, your thyroid gland may swell and cause a goiter Iodine is added to iodized salt Saltwater fish are also a good source of iodine

49. Fluorine Is needed for proper development of teeth and bones It prevents tooth decay Fluroine is added to many toothpastes and many cities add fluroine to their water supply Small amounts are found in meats, eggs, and milk

50. Water Water is the single most important substance you bring into your body About 2/3 of your body is made up of water Food cannot be digested or nutrients carried to cells without water Water also helps regulate your internal temperature You need eight 8 oz. glasses of water as a minimum daily You can get some of your needed water from food sources Ex. watermelon