Download - Nutrition
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NutritionWhy it’s important
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What is nutrition? Nutrition is the supply of food and
materials that are required by your body
and its cells
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The 6 Major Components
Carbohydrates & Fiber
Protein
Lipids (fats)
Vitamins
Minerals & Electrolytes
Water
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Carbohydrates & Fiber
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What are carbohydrates and
fiber?
Carbohydrates
Sugars
Grains
Breads
Main energy provider for the body
Fiber
Comes from plant
food
Fruits
Vegetables
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Types of Carbohydrates
Good Carbs
High in fiber
Whole grains
Vegetables
Fruits
Beans
Bad Carbs
Stripped of fiber
White breads
White rice
Added sweeteners
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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
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Lipids (fats)
Chemical groups of fats that come from
sources such as:
Dark Meat
Poultry Skin
Dairy Products
Margarine, butter, shortening
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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
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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.
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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
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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
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Minerals & Electrolytes
Available in abundance in most food
sources
Used at every cellular level for metabolic
exchanges
2 kinds on minerals
Major
Trace
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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
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10 Trace Elements Iodine
Zinc
Copper
Marganese
Chromium
Cobalt
Selenium
Molybdenum
Iron
Fluoride
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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
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Electrolytes
Electrically
charged minerals
Cause physical
reactions to
maintain
homeostasis
Sodium
Potassium
Chloride
Calcium
Magnesium
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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
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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.
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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
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What is a healthy weight for
you?
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