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NUTRITION

NUTRITION. What does “You are what you eat!” mean?. What are calories?. Calories are how we measure how much energy a food has. What are “empty” calories ?. Calories whose source has little or no nutritional value such as sodas, sugars, fast food. What is nutrient deficiency?.

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NUTRITION

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  1. NUTRITION

  2. What does“You are what you eat!” mean?

  3. What are calories? Calories are how we measure how much energy a food has. What are “empty” calories? Calories whose source has little or no nutritional value such as sodas, sugars, fast food.

  4. What is nutrient deficiency? Nutrient Deficiency occurs when our body does not have enough of the 6 nutrients needed to function properly. Without enough nutrients certain body functions may not function properly and could weaken certain organs.

  5. List the 6 classes of nutrients • Carbohydrates • Fats • Protein • Vitamins • Minerals • Water

  6. Which 3 nutrients give us energy in the form of calories? Carbohydrates Proteins Fats

  7. How many calories do each of the following nutrients have per gram? • Carbohydrates = 4 calories per gram • Protein = 4 calories per gram • Fats = 9 calories per gram

  8. What do the 6 nutrients do for our body? What are some examples of each nutrient?

  9. Carbohydrates Fats Proteins Vitamins Minerals Water There are 2 types of carbohydrates…

  10. Complex Carbohydrates: • Starches • Give us a longer lasting energy because they are absorbed more slowly • Most of our calories should come from starches. • Examples are breads, pasta & rice

  11. Simple Carbohydrates: • Sugars • Provide quick energy because it is made up of short chains of glucose. • Can be found in candy, chocolate, juices.

  12. If carbohydrates are not used for energy, what happens to them? Carbohydrates are the first calories burned for energy. If they are not used they are stored in your body as fat.

  13. Why is fiber so important in keeping us healthy? • Fiber keeps your intestines healthy • Prevents constipation • May help prevent colon cancer and heart disease • Increases the amount of fluid in your digestive system.

  14. Carbohydrates Fats Proteins Vitamins Minerals Water Fats are divided into 2 groups:

  15. Saturated Fats: fats that are solid at room temperature. ex: lard (crisco), butter • Unsaturated Fats: • fats that are liquid at room temperature. • ex: cooking oils

  16. What is cholesterol? • Cholesterol combines with molecules to circulate in the blood. What does it do in our bodies? It is needed to make Vit. D, cell membranes & certain hormones.

  17. HDL is the GOOD cholesterol, our body produces it. LDL is the BAD cholesterol, comes from fatty foods.

  18. What can happen if we have too much bad cholesterol in our body? It can build up in the arteries and cause a blockage This is called Atherosclerosis.

  19. Carbohydrates Fats Proteins Vitamins Minerals Water What does protein do for our body?

  20. Protein helps the body build new cells and repair existing ones. It is key in muscle development. It is burned 2nd for energy after the carbohydrates are gone.

  21. Protein is made up of… Amino Acids There are 20 different types of amino acids but only 9 essential ones.

  22. Carbohydrates Fats Proteins Vitamins Minerals Water There are 2 classifications of vitamins…

  23. Fat Soluble Vitamins • They dissolve in fat • CAN be stored in the body

  24. Some examples of Fat Soluble Vitamins are: Vitamin A : Good for vision Vitamin D: Helps build strong bones; the sun is a good source Vitamin E: Helps break down saturated fats Vitamin K: Needed for blood clotting

  25. Water Soluble Vitamins • Dissolve in water • ARE NOT stored in the body. • The body uses what it needs then gets rid of the rest.

  26. Some examples of Water Soluble Vitamins are: Vitamin C: Most common, comes from citrus fruits. Helps build and repair tissues. Vitamin B1: Energy, metabolism, nerve function and muscle control. Vitamin B2: Involved in using fat, protein and carbohydrates.

  27. Carbohydrates Fats Proteins Vitamins Minerals Water What do we use minerals for?

  28. Minerals • Minerals help build and repair tissues. • Needed for enzyme activity. • Needed for bone formation. • Found mainly in dairy foods.

  29. Some examples of Minerals are: Iron: Helps transport oxygen throughout the body; in hemoglobin; deficiency leads to anemia Calcium: Maintains strong bones and muscles; deficiency can lead to osteoporosis Potassium: An electrolyte; builds muscle

  30. Carbohydrates Fats Proteins Vitamins Minerals Water How important is water?

  31. Water is needed for everybody function, without the proper amount of water certain body functions may not perform as they should. Water helps cushion organs as well.

  32. What percent of your body is water? Our brain is made up of 70% water • Our body is made up of 60% water. Our lungs are made up of 90% water

  33. How much water should you have a day? At least eight 8oz glasses of water each day!

  34. What is dehydration and how can it be dangerous? • Dehydration occurs when the body does not have enough water. • Dehydration can interfere with both mental and physical performance. • Early symptoms might be fatigue, loss of appetite, dry eyes. • Dehydration could lead to death. It’s important to drink more water than you lose!

  35. What makes a food “junk food”? What makes a food healthy or junk depends on how many nutrients it provides relative to how many calories it contains. Junk food is only a problem if it makes up a large part of your diet.

  36. Is snacking bad??? Snacking isn’t bad if done right. If done right is can increase your nutrient intake and help you maintain a healthy weight. Eating smaller amounts of food (with nutritional value) throughout the day vs 3 large meals a day can actually be better for your metabolism.

  37. How do our dietary needs change as we get older? Nutrients need to change with each stage of life, infancy, childhood, adolescence & adulthood As you get older you have to watch your intake of calories because your metabolism slows down. The more active you are the more calories you need.

  38. How does eating a balanced diet today effect how you feel in the future? What you eat during your teen years can affect your risk of developing obesity, heart disease, diabetes, osteoporosis and cancer when you are in your 30’s, 40’s or 50’s. All of these diseases can be affected by your diet.

  39. What does it mean to be vegetarian? Limits their diets to few or no animal products, usually no meat except seafood. Vegan? A vegetarian who does not eat any animal products.

  40. What is a big dietary concern for vegetarians & vegans? They may not get enough protein without meat in their diet.

  41. Food allergy is an abnormal response to a food that is triggered by the body’s immune system Food Intolerance can be caused by eating foods or ingredients that irritate the intestine. Similar symptoms but effects the digestive system instead of the immune system. OTHER DIETARY CONCERNS Food Allergy Food Intolerance

  42. Food-borne Illnesses • A food borne illness is caused by eating or drinking a food that contains a toxin or disease-causing microorganism. • Most food-borne illnesses are caused by food that is prepared or eaten at home.

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