Essential Nutrients

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Essential Nutrients
Grade 7 Health Ms. Kay
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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

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What are Nutrients?

• Definition substances in food that your body
  needs to function properly throughout the day.

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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

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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

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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

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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!

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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."

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What do you know?
What are the 6 major nutrient groups?

• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

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Two Categories of Nutrients

• Nutrients that build tissue and provide energy
• Carbohydrates
• Fats
• Proteins

• Nutrients that help your body run smoothly
• Vitamins
• Minerals
• Water

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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

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Complex Carbohydrates

• Starches

• Provide lasting energy
• Sources  include whole grain breads and
  cereals, starchy
  vegetables and legumes

• Fiber

• 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

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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

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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

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Types of Fat

• Saturated Fat

• 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

• Unsaturated Fat

• GOOD Fat!
• Help lower 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

Trans Fat

• VERY BAD Fat!
• Raise cholesterol and increase risk of heart
  disease
• Sources  vegetable shortenings, some margarines,
  crackers, cookies, snack foods

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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.

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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

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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.

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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.

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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

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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

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Lets Review
6 Main Nutrients
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.