What is nutrition?

The study of diet and health

Carbs:

• Our body’s main source of energy

• 60% of our diet

Simple Carbs:

• All of your sugars

• Quick energy bursts

• Sugar rush/crash

Examples: candy, cake, soda, fruit

Complex Carbs:

• All of your starches

• Long-lasting energy

Examples: bread, potatoes, rice, pasta

Fats:

• 2nd main source of energy

• Provides insulation

• 30% of our diet

Saturated Fats (bad fats):

• Found in animal products

• Usually solid at room temperature

Examples: meat, poultry, chips, pizza, butter, cheese, chocolate

Unsaturated Fats (good fats):

• Found in plants

• Usually liquid at room temperature

Examples: peanut butter, avocado, nuts, vegetable oil, canola oil, salmon, black beans

Protein:

• Helps with growth development & helps repair body tissues, especially muscles

• 10% of our diet

Examples: nuts, granola, meat, eggs, whey

Vitamins:

• Helps release energy in food & helps with growth

Vitamin A:

• Maintains healthy eyes, skin, teeth, & bones

• Keeps immune system strong

Examples: carrots, sweet potatoes, red peppers, spinach, pumpkin, squash, mango, cantaloupe, broccoli

Vitamin B:

• Helps body convert food into energy

Examples: eggs, meat, poultry, dairy products, dark green leafy vegetables

Vitamin C:

• Strengthens immune system

• Helps fight off illness

Examples: green peppers, strawberries, tomatoes, broccoli, red & white potatoes

Vitamin D:

• Builds strong bones & teeth

• Helps body use calcium

• Improves immune functions

Examples: sunshine, fish, cheese, mushrooms, milk

Minerals:

• Helps muscles & nerves work together

• Found in green, leafy vegetables & whole grains

Examples: broccoli, kale, celery, peppers, spinach

Calcium:

• Is the most abundant mineral in human body

• 99% of your body’s calcium is in the bones & teeth for structural support

Examples: milk, kale, broccoli, almonds, asparagus

Fluoride:

• Strengthens teeth against cavities

Examples: toothpaste, water

Iron:

• Carries oxygen in blood

Examples: red meat, port, seafood, egg yolk, apricots, whole grain bread, cereal

Sodium:

• Another name for salt

• Controls the amount of fluid in the body

• Increased blood pressure

• Heart disease

Examples: salty foods

Water:

• Regulates body temperature

• Carries nutrients through the body

• 6-8 glasses each day

• Cools body off by sweating

• Also found in fruit