Nutrition
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Transcript of Nutrition
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?
Click to watch a short video