NutritionWhy it’s important

What is nutrition? Nutrition is the supply of food and

materials that are required by your body

and its cells

The 6 Major Components

Carbohydrates & Fiber

Protein

Lipids (fats)

Vitamins

Minerals & Electrolytes

Water

Carbohydrates & Fiber

What are carbohydrates and

fiber?

Carbohydrates

Sugars

Grains

Breads

Main energy provider for the body

Fiber

Comes from plant

food

Fruits

Vegetables

Types of Carbohydrates

Good Carbs

High in fiber

Whole grains

Vegetables

Fruits

Beans

Bad Carbs

Stripped of fiber

White breads

White rice

Added sweeteners

Proteins

Three types:

Incomplete – generally from

plant food sources; contains no

essential amino acids

Complete – typically from

animal sources; contains 9

essential amino acids

Complementary – body needs

both sources of protein; when

combined provides body with

all essential amino acids

Lipids (fats)

Chemical groups of fats that come from

sources such as:

Dark Meat

Poultry Skin

Dairy Products

Margarine, butter, shortening

Categories of Lipids

Triglycerides

Phospholipids

Sterols

Saturated &

Unsaturated fats

The primary form of fat in food

Important to cell membrane structure

Cholesterol

Sat. fats from animals

unsat. fats from plants

Vitamins

Organic substances that your body requires for enzyme reaction

Main function is to be a catalyst for metabolic function and chemical reactions

There are a total of 13 essential vitamins, each have their own special function.

Two classes of vitamins

Water Soluble

Vitamins C & B

Complex

Need water to

dissolve

Fat Soluble

Vitamins A, D, E, K

Need fat to

dissolve

Vitamin C – Citrus Fruit

Vitamin B Complexes – Green leafy vegetables,

meats, and dairy

Vitamin A – Orange/Yellow Colored Foods

Vitamin D – Fish, Dairy, Sunlight

Vitamin E – Grains, Nuts, Dark Green Vegetables

Vitamin K – Green Leafy Vegetables, Eggs, and Liver

Minerals & Electrolytes

Available in abundance in most food

sources

Used at every cellular level for metabolic

exchanges

2 kinds on minerals

Major

Trace

7 Major Minerals

Calcium – dairy, broccoli, grains, egg yolk

Phosphorus – dairy, peas, meat, eggs

Sodium – salt, butter, processed food

Potassium – oranges, tomatoes, bananas

Magnesium – leafy vegetables, nuts, milk

Chloride – table salt

Sulfur – raisins, apples, meats

10 Trace Elements Iodine

Zinc

Copper

Marganese

Chromium

Cobalt

Selenium

Molybdenum

Iron

Fluoride

Water

Makes up about 60% of total

body weight

Basic for survival

Keeps balance essential to

health

Athletes and those physically

active need additional water

for hyfration

Electrolytes

Electrically

charged minerals

Cause physical

reactions to

maintain

homeostasis

Sodium

Potassium

Chloride

Calcium

Magnesium

Nutritional Considerations

Energy requirement averages 2,000

cal/day for females, and 4,000 cal/day for

males around the age of 15

Females 14-18 require 15mg of Iron

Males 14-18 require 11mg of Iron

Lifestyle Choices

Most adolescents tend to:

Skip meals

Eat from vending machines

Eat a large amount of fast foods

Drink high amounts of sodas

These habits lead to diets high in saturated

fat, sodium, cholesterol, and sugars.

Weight Control

Social Pressure to be thin can

lead to unhealthy habits,

especially in females

Males become susceptible to

supplements and high-protein

drinks for performance

Eating disorders can arise from

low self image

Anorexia

Bulimia

What is a healthy weight for

you?

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