2.2 Building a Nutritious Diet .
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Transcript of 2.2 Building a Nutritious Diet .
2.2
Building a Nutritious Diet
http://www.designedtomove.org/en_US/?locale=en_US#/watch_video
Learning Targets
What does the word DIET mean?
What influences the choices people make?
Name the 6 types of Nutrients?
DIETWhat do you think of when you hear the word DIET?
DIET- The food and drink we regularly choose to consume.
What kind of diet do you follow?
FOOD FOR LIFE
• NUTRITION- Eating foods the body needs to grow, develop, and work properly.
• Food / Air / Water are life’s basic needs.
Factors that Influence our Diet
1. Geography
2. Family
3. Cultural Background
4. Convenience
5. Cost
6. Advertising
7. Friends
8. Personal Taste
SIX TYPES OF NUTRIENTS
Carbohydrates/ Carbs.
Proteins
Vitamins
Minerals
Fats/ Lipids
Water
http://www.youtube.com/watch?v=CiOBhgxdhYo
CARBOHYDRATES
CARBOHYDRATES
The starches and sugars that provide the body with most of its energy. Great source of fiber.
2 types of CARBS.
1. Simple
2. Complex
SIMPLE CARBOHYDRATES
Simple Carbohydrates-Sugars found in fruit
COMPLEX CARBOHYDRATES
Complex Carbohydrates
found in starchy foods, breads, cereals, dry beans, potatoes, peas, corn and beets
PROTEINS
PROTEINS Needed to build, repair, and maintain body cells and
tissues (particularly muscle). Secondary energy source – to carbohydrates Especially important during growth periods (childhood,
adolescence, …). Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are
sources of Protein.
Made up of AMINO ACIDS
AMINO ACIDS
22 Amino Acids
Your body can make 13 of them.
The other 9 are called ESSENTIAL AMINO ACIDS, and they must come from the food you eat.
Complete Proteins come from animal sources and contain all 9 essential amino acids.
Incomplete Proteins come from plant sources and lack at least 1 essential amino acid.
VITAMINS
VITAMINS Substances needed in small quantities that help regulate
body functions. 2 Groups of Vitamins
Water – soluble Vitamin C & B
Fat – soluble Vitamin A D E & K
VITAMINS
Water – soluble Can NOT be stored in
the body Must be included in
your diet
Fat – soluble Can be stored in the
body until needed.
MINERALS
MINERALS
Elements needed in small quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination.
Whole grains, fruit, peas, spinach, raisins, and milk are good sources of minerals.
VITAMINS & MINERALSVitamin A Carrots, eggs Healthy skin
Vitamin C Oranges, tomatoes
Muscles, heart function well
Vitamin D Milk, fish Bones, teeth
Vitamin K Spinach, cereal
Helps blood clot
Calcium Milk, cheese Bones, teeth
Fluoride Fish, water(?) Bones, teeth
Iron Red meat, nuts
Hemoglobin in red blood cells
Potassium Oranges, bananas
Reg. Water balance (tiss.)
FATS
FATS A third source of energy and are essential for vital body
functions. Insulate body Cushion organs Carry fat – soluble vitamins Promote healthy skin and normal growth
SATURATED FATS
Fats found in meats and dairy products
Eating to much Saturated fat can raise blood cholesterol levels, increasing the risk of heart disease.
Solid @ room temp.
UNSATURATED FATS
Found mainly in vegetable oils, such as olive, corn, or canola oil, nuts and avocados
Fats that remain liquid @ room temp.
WATER
Most common nutrient
Makes up 60% of the body
WATERCarries nutrients through body
Helps digestion
Removes waste from body
Lubricates joints
Keeps body from overheating
HEALTHY DIET SUMMARY
Balance of nutrients
Too much fat may lead to heart disease
Too little protein hinders growth
You need a variety of healthy foods to get all the nutrients!