Nutrition

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Nutrition
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What doesYou are what you eat! mean?
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1. List the 6 classes of nutrients

• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals
• Water

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How does eating a balanced diet today effect how
you feel in the future?

• What you eat during your teens can affect your
  risk of developing obesity, heart disease,
  diabetes, osteoporosis and cancer when you are in
  your 30s, 40s or 50s.

• All of these diseases can be
• affected by your diet.

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3. Which 3 nutrients give us energy?

• Carbohydrates
• Fats
• Protein

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4. What are calories and how many do each of the
above nutrients have per gram?

• Calories are how we measure how much energy a
  food has.
• Carbohydrates 4 calories per gram
• Protein 4 calories per gram
• Fats 9 calories per gram

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5. What are the 2 types of carbs and what is an
example of each?

• Complex Carbohydrates
• Starches
• Ex Bread, pasta, rice

Simple Carbohydrates Sugars Ex chocolate,
candy
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6. If carbohydrates are not used for energy, what
happens to them?

• Carbs are the first calories burned for energy.
  If they are not used they
• are stored in your body as fat.

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7. 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.

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8. Fats are also divided into 2 groups, name them
and an example of each.
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
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9. What is cholesterol and what does is do in our
bodies?

• Cholesterol combines with molecules to circulate
  in the blood.
• It is needed to make Vit. D,
• cell membranes certain
• hormones.
• Our body produces some cholesterol but we get
  most of it from our diets.

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LDL is the GOOD cholesterol
HDL is the BAD cholesterol.
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10. How is protein used in our body?

• It helps the body build new cells and repair
  existing ones. It helps with muscle development.

• It is burned for
• energy after the
• Carbs are gone.

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11. What is Protein made up of?
Amino Acids

• There are 20 different types of
• amino acids but only
• 9 essential ones.

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12. What is the difference between complete
proteins incomplete proteins?
Complete proteins contain the 9 essential amino
acids
Incomplete proteins do not contain all the
essential amino acids
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13. What are the 2 classes of vitamins? What is
the difference?
Fat soluble vitamins
Dissolve in fat and can be stored in the body
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Water soluble vitamins
Dissolve in water and are not stored in the
body. The body uses what it needs then gets rid
of the rest.
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14. What do minerals do for our body?

• Minerals help build and repair tissues.
• Needed for enzyme activity
• Needed for bone
• formation.

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15. 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.

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16. What percent of your body is water? Why is
it so important for our body?

• Our body is made up of 60 water.

• Water is needed for every
• body function, without the
• proper amount of water
• certain body functions may
• not perform as they should.

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17. How much water should you have a day?

• At least eight 8oz glasses
• of water each day!

• Its important to drink
• more water than you lose!

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18. 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.

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19. What are the ABCs of good health?
AIM
for fitness
a healthy base
BUILD
CHOOSE
sensibly
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20. What makes a food junk food? Is all junk
food bad for us?

• 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.

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Is snacking bad???
Snacking isnt 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.
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22. How do our dietary needs change as we get
older?
Nutrient needs 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.
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23. Why do pregnant women need more energy and
protein than non-pregnant women?
To help meet energy needs, expectant mothers need
about 450 additional calories.
More protein, vitamins minerals are needed to
aid in the development of the baby.
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What does it mean to be vegetarian? What is a
big concern for vegetarians?
A vegetarian is one who does not eat animal
products.
They may limit their intake of animal foods such
as meats, poultry, fish, dairy foods and eggs
They may not get enough protein without meat in
their diet .