The 6 Essential Nutrients for Proper Nutrition. 1. Carbohydrates 2. Fats 3. Protein 4. Vitamins 5. Minerals 6. Water

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2 Activity Level Inactive (little to no regular exercise) Moderately Active (20-30 minutes of exercise3-4 times per week Very Active (30-40 minutes of vigorous, sustained exercise 5-7 times weekly How Active am I.

3 Dietary Guidelines Balance caloric intake Maintain a healthy body weight Keep physically active Eat the right foods in the right amounts If in doubt, toss it out Children and Adolescents: Engage in at least 60 minutes of physical activity/day; preferably 7 days/week.

4 The 6 Essential Nutrients for Proper Nutrition 1. Carbohydrates 2. Fats 3. Protein 4. Vitamins 5. Minerals 6. Water

5 Food Pyramid

6 My Pyramid

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9 Sample label for Macaroni & Cheese Start here: serving size Check calories Limit these nutrients Get enough of these nutrients Footnote

10 Reading Food Labels 1 gram of fat = 9 calories 1 gram of carbohydrates = 4 calories 1 gram of protein = 4 calories Multiply the number of grams of fat by 9 to get the total calories of fat per serving. Multiply the number of grams of carbohydrates by 4 to get the total calories of carbs per serving. Multiply the number of grams of protein by 4 to get the total calories of protein per serving.

11 Reading Food Labels 12g of fat x 9 calories = 108 calories of fat per serving. 31g of carbohydrates x 4 calories = 124 calories of carbohydrates per serving. 5g of protein x 4 calories = 20 calories of protein per serving. About 250 calories for 1 serving of Mac n Cheese. 2 servings = 500 calories

12 Carbohydrates

13 I. Sources: Cereal Rice Potatoes Bread Noodles Fruit Candy Soda II. Function: Serve as the main source of energy for the body.

14 Simple Carbohydrates Simple carbohydrate sources Fruit juice White bread Processed foods Foods with refined sugar Candy Soda What do they do Quickly supply the body with ATP (chemical energy) Quickly and easily digested by the body Causes a quick change in blood sugar levels

15 Complex Carbohydrates Sources Whole grains Brown rice Pasta Vegetables What do they do.. Steadily provide the body with ATP Complex carbohydrates digest slower than simple carbohydrates Cause a gradual change in our blood sugar levels

16 Protein Sources Fish Poultry Meat Eggs Beans Cheese Nuts Functions Structure of red blood cells Proper functioning of antibodies resisting infection Regulation of enzymes and hormones Growth and repair of body tissue

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18 Unsaturated Fats Monounsaturated and Polyunsaturated Fat Sources Olives / olive oil Raw nuts Avocado Sunflower oil Sesame seeds Function: Provide energy and help the body store vitamins Fat is a reserve energy source for the body Insulation Monounsaturated and Polyunsaturated fats do not raise blood cholesterol levels

19 Saturated Fats..trans-fatty acids Sources Beef Butter Coconut oil Margarine Any food containing hydrogenated oil Can. Clog arteries Raises blood cholesterol levels

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21 Vitamins. Function: Helps the body use carbohydrates, proteins, and fats. Sources: Cheese Fish Citrus fruits Leafy vegetables

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23 Sources: Milk Whole grain cereals Poultry Fruits Meats Nuts Functions: Involved in many chemical changes in the body.

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25 Water Sources: Beverages Fruits Vegetables Function: Helps in digestion Waste removal Helps in many other activities in the body

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30 Healthy Eating Habits Include calcium and vitamin D in your diet to develop strong bones Eat reasonable portions Avoid snacking on junk food Drink plenty of water Avoid processed foods Avoid too many sugary drinks such as soda or juice Avoid deep fried foods, and fast food Take a multivitamin Try to eat 5 smaller meals throughout the day rather than 3 large meals.

31 Negative Eating Habits Skipping meals (i.e. breakfast the most important meal of the day). Eating too much junk food Not eating enough fruits and vegetables Eating while watching the television Late night snacking Eating oversized portions

32 Healthy Eating Habits Goal Setting Choose lean meats and other good sources of protein, such as fish, eggs, beans, and nuts Choose whole-grain breads and cereals Choose healthy school lunches, or pack a lunch at home. Remember that you are in control of what you eat!

33 The Digestive System

34 This process, called digestion, allows your body to get the nutrients and energy it needs from the food you eat.

35 See You in the Stomach.. Your stomach, which is attached to the end of the esophagus, is a stretchy sack shaped like the letter J. It has three important jobs: 1. to store the food you've eaten 2. to break down the food into a liquidy mixture 3. to slowly empty that liquidy mixture into the small intestine

36 Saliva forms in the mouth prior to eating (by smelling, seeing or thinking about food) Saliva begins to break down chemicals in the food. Teeth chew food (mechanical digestion) Tongue pushes bolus (mashed up food) toward the back of the throat and into the opening of the esophagus, the second part of the digestive tract.

37 The esophagus moves food from the back of your throat to your stomach. Trachea (windpipe) is also at the back of the throat A special flap called the epiglottis flops down over the opening of your trachea to make sure the food enters the esophagus and not the windpipe.

38 to store the food you've eaten to break down the food into a liquidy mixture to slowly empty that liquidy mixture into the small intestine

39 22 feet long breaks down the food mixture even more so your body can absorb all the vitamins, minerals, protein carbohydrates, and fats.

40 These 3 organs send different juices to the first part of the small intestine. These juices help to digest food and allow the body to absorb nutrients. 1. The pancreas makes juices that help the body digest fats and protein. 2. A juice from the liver called bile helps to absorb fats into the bloodstream. 3. And the gallbladder stores bile until the body needs it.

41 Food may spend as long as 4 hours in the small intestine and will become a very thin, watery mixture.nutrients Next stop for these nutrients: the liver. And the leftover part of the food that your body can't use goes on to the large intestine.

42 The Liver The nutrient-rich blood comes directly to the liver for processing. The liver filters out harmful substances or wastes, turning some of the waste into more bile. The liver helps figure out how many nutrients will go to the rest of the body, and how many will stay behind in storage. For example, the liver stores certain vitamins and a type of sugar your body uses for energy.

43 Large Intestine At 3 or 4 inches around, the large intestine is fatter than the small intestine and it's almost the last stop on the digestive tract. The waste enters the last part of the large intestine- the colon. It is here the body gets its last chance to absorb the water and some minerals into the blood. From here, the body pushes the remaining waste to the rectum and out of the body

44 You can help your digestive system by drinking water and eating a healthy diet that includes foods rich in fiber. High-fiber foods, like fruits, vegetables, and whole grains, make it easier for the waste to pass through your system. The digestive system is an important part of your body. Without it, you couldn't get the nutrients you need to grow properly and stay healthy.