Nutrition - Science with Mr. Enns

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Nutrition - Science with Mr. Enns

Nutrition

Part 1: The 6 Essential Nutrients


Why Do We Eat?

You eat food for

two major reasons:

1. To obtain energy

To

2. To take in the raw materials

your body needs to work

These raw materials are

called nutrients


What Are Nutrients?

§ Nutrients are things the

body needs to grow, to

repair tissues and to

obtain energy.

§ There are six nutrients:

carbohydrates

proteins

fats

vitamins

minerals

water


Carbohydrates

“Carbs” come in 2 forms:

sugars and starches

“Carbs” are the bodys main

energy source (50%)

Good sources are bread,

cereals, pasta, fruit & veggies


Carbohydrates


Special Carb: Fiber

Fiber is special type of “carb”

It isn’t technically a nutrient,

since it isn’t digested, but it

helps food move through

the digestive system

Good sources are whole

grains, fruits and veggies


Proteins

Proteins are the building

blocks of our cells and tissues

Proteins are made out of tiny

pieces called amino acids

Good sources are milk, eggs,

meat, fish and beans


Proteins


Fats

Fats come in two forms: solid

(fats) and liquid (oils)

Useful for long-term energy,

cushioning & insulation

Good sources are nuts,

butter, oils, cheese & meats


Fats


Vitamins

Vitamins are organic

compounds (from living things)

that help control body functions.

You only need a small amount

of vitamins each day.

Vitamin-rich foods include fruits

& veggies and milk products.


Vitamins

Vitamin Main Function Good Sources

B-1

Thiamin

Healthy nervous system

Whole grains such as bread, pasta

and cereals, pork and legumes

B-2

Riboflavin

B-3

Niacin

B-9

Folic Acid

Helps with digesting carbohydrates,

proteins and fats, healthy skin and

eyes

Healthy nervous system and

digestive system, healthy skin and

tongue

Healthy circulatory system: helps

with the heart and red blood cells

Milk, eggs, meat, whole grains, dark

green vegetables

Poultry, meat, fish, whole grains,

nuts

Dark green leafy vegetables and

oranges

B-12 Healthy nervous system, red blood

cell production.

Meat, fish, poultry, eggs, milk,

cheese

C

Ascorbic Acid

D

400 IU

E

30 IU

Healthy bones, teeth and skin,

healthy immune system, fighting

infection

Healthy bones and teeth

Healthy heart and circulatory

system, healthy skin

Citrus fruits, green vegetables

melons, potatoes and tomatoes

Milk, cheese, eggs, fish, whole

grains and sunlight

Nuts, beans, oils, dark green

vegetables


Minerals

Minerals are elements found in

foods needed for good health.

Like vitamins, you need a small

amount of minerals each day.

Good sources of minerals

include milk, cheese & meats.


Minerals

Mineral Main Function Good Sources

Calcium

Build and maintain bones and teeth,

healthy muscles and nerves

Milk and milk and milk products,

dark green leafy vegetables

Magnesium Helps build bones and muscles Leafy green vegetables, nuts,

whole grains

Sodium

Potassium

Healthy water balance, healthy

nerves

Healthy water balance, healthy

nerves and heart

Table salt, processed foods, soups,

soy

Vegetables, fruits, meat, poultry, fish

Iodine Metabolism, healthy energy levels Seafood, table salt

Selenium Removing body wastes Seafood, meats, nuts

Iron Healthy blood, energy levels Red meat, seafood, whole grains,

dried fruits, green leafy vegetables

Zinc Many uses, helps fight infection Meats, poultry, seafood, milk,

whole grains


Water

Water makes up

roughly 65% of your body.

Water is used in chemical

reactions, temperature

regulation & energy production.

Water-rich foods include fruits,

veggies, milk, juices & soups.


The Big Three

The energy your body needs comes

from 3 main nutrients.

carbohydrates

Carbohydrates proteins

fats


How Much of Each?

Vitamins

and

Minerals

< 1%

Carbs

60%

Fats

20%

Proteins

20%


Food Pyramid

§ The food pyramid is an

easy way of showing how

much of each nutrient we

should eat every day.

§ If you follow it correctly,

you will get all the nutrients

that your body needs!


OILS

1 serving

7

servings

3

servings

2

servings

3

servings

2

servings


Serving Sizes

Sometimes, it is hard to judge “real”

serving sizes… we usually guess too big!

Here is a quick guide using your hands!


Serving

information

Limit These!

Get lots of

these!

Number of

calories,

per serving

% of Daily

Value of the

nutrients, per

serving

5% is low

20% + is high


Review: Food Labels

pistachios Which type of peanuts has the most almonds fat?


Review: Food Labels

Which food is the most nutritious?


Review: Food Labels

Which food is the most nutritious?


Any Questions?

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