Essential Nutrients

1. Essential Nutrients Grade 6 Health Ms. R

2. What is Nutrition? Definition: the study of nutrients and how the body uses them. Good nutrition … • eating well-balanced meals with plenty of fresh fruits and vegetables • promotes good health and prevents diseases

3. What are Nutrients? Definition: substances in food that your body needs to function properly throughout the day.

4. What are the Benefits of Good Nutrition? Healthy eating can: • Stabilize energy • Sharpen the mind • Even out moods • Increase concentration • Lead to better academic performance • Improve performance in sports/activities • Decrease risk of illnesses

5. What are the Consequences of Poor Nutrition? • obesity • high blood pressure • high cholesterol • type 2 diabetes • bone and joint problems • breathing problems • sleeping problems • depression • greater risk for heart disease, heart failure and stroke

6. Knowledge Check Name benefits of good nutrition. Name 3 consequences of poor nutrition. • Stabilize energy • Sharpen the mind • Even out moods • Increase concentration • Lead to better academic performance • Improve performance in sports/activities • Decrease risk of illnesses • obesity • high blood pressure • high cholesterol • type 2 diabetes • bone and joint problems • breathing problems • sleeping problems • depression • greater risk for heart disease, heart failure and stroke

7. What is a Dietitian? Dietitians: • are experts in food and nutrition • advise people on what to eat to lead a healthy lifestyle or to achieve a health-related goal • work in a variety of settings from clinical to community and public policy to media communications • Must have a college degree!

8. What is a Nutritionist? A nutritionist is a person who studies foods and nutrients and can give advice to people regarding healthy ways to lose, gain and maintain body weight.  “All dietitians are nutritionists, but not all nutritionists are dietitians."

9. What do you know? What are the 6 major nutrient groups? • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

10. Two Categories of Nutrients Nutrients that build tissue and provide energy: • Carbohydrates • Fats • Proteins Nutrients that help your body run smoothly: • Vitamins • Minerals • Water

11. Carbohydrate Importance • Most important source of energy for the body • Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. • Extra sugar is stored in your liver and muscles for when it is needed. Two Types of Carbohydrates • Complex Carbs (most of calories in diet should come from these) • Simple Carbs

12. Complex Carbohydrates Starches Fiber • Provide lasting energy • Sources:  include whole grain breads and cereals, starchy vegetables and legumes • Makes you feel full faster and helps digestion • Helps prevent constipation and reduces risk of colon cancer • Reduces cholesterol levels and risk of heart attack • Sources: whole grains, beans, nuts, fruits and vegetables

13. Simple Carbohydrates • Refined sugars that have very little nutritional value • Digested quickly and provide quick energy that does not last • Should be limited to small quantities • Provide calories, but few vitamins and minerals • Sources: table sugar, products with white flour, honey, milk, yogurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals

14. Fat Importance • Major source of energy and aids your body in absorbing vitamins • Important for proper growth, development and keeping you healthy • Provides taste to foods and helps you feel full • Also plays a major role in your cholesterol levels Types of Fats • Unsaturated • Saturated • Trans fat

15. Types of Fat Unsaturated Fat Saturated Fat • GOOD Fat! • Helplower blood cholesterol • Sources: fish, nuts, seeds and oils from plants, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower • BAD Fat! • Raise cholesterol • Sources: beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk Trans Fat • VERY BAD Fat! • Raise cholesterol and increase risk of heart disease • Sources:  vegetable shortenings, some margarines, crackers, cookies, snack foods

16. Protein Importance • Builds, repairs and maintains bones, muscles and skin Food Sources • Meat, dairy products, nuts and certain grains and beans • You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates.

17. Knowledge Check What are “good” carbohydrates and what foods can you find them in? • Starches and fiber What is the role of “fats” in your diet? • Major source of energy and aids your body in absorbing vitamins What does protein do for your body? • Builds, repairs and maintains bones, muscles and skin

18. Vitamins Importance • Substances that your body needs to grow and develop normally and that fight infection • The best way to get enough vitamins is to eat a balanced diet with a variety of foods In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

19. Minerals Importance • Regulate body processes: - building bones - making hormones - regulating heartbeat • The best way to get the minerals your body needs is by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement.

20. Important Vitamins & Minerals • Vitamin A – healthy skin and normal vision • Vitamin C – healthy teeth, gums, bones; helps heal wounds and fight infection • Calcium – builds strong bones and teeth • Iron – helps transport oxygen through the bloodstream • Sodium - helps keep proper body fluid balance; helps the body transmit electrical signals through nerves

21. Water Importance • Helps digest and absorb food • Regulates body temperature and blood circulation • Carries nutrients and oxygen to other cells • Flushes toxins out of vital organs • Provides a moist environment for ear, nose and throat tissues • Lubricates joints

22. Let’s Review 6 Main Nutrients 5 Main Food Groups Certain foods in a food group have a particularly high source of specific nutrients. For example, many of your grains are a high source of carbohydrates, and fruits are a high source of vitamins. Notice how the food group boxes are color coordinated with the nutrients to indicate this correlation.