The ABC's of Healthy EatingThe ABC's of Healthy Eating

Evanston Twp. H.S.Evanston Twp. H.S.

Physical EducationPhysical Education

Nutrients InformationNutrients Information CarbohydratesCarbohydrates – provide energy. – provide energy. ProteinsProteins – build and repair body tissues. – build and repair body tissues. FatsFats – supply energy and carry fat-soluble – supply energy and carry fat-soluble

vitamins.vitamins. MineralsMinerals – keep body processes operating. – keep body processes operating. VitaminsVitamins – keep body healthy and functioning – keep body healthy and functioning

properly. properly. WaterWater – transports nutrients and waste products. – transports nutrients and waste products.

USDA Food Guide PyramidUSDA Food Guide Pyramid

CarbohydratesCarbohydrates

FUNCTIONSFUNCTIONS Supply energySupply energy Help the body digest fats Help the body digest fats

efficientlyefficiently Spare proteins so they can Spare proteins so they can

be used for growth and be used for growth and maintenancemaintenance

Provide bulk in the form Provide bulk in the form of cellulose (needed for of cellulose (needed for

digestion)digestion)

SOURCESSOURCES Sugar: Honey, jam, jelly, Sugar: Honey, jam, jelly,

sugar, and molassessugar, and molasses Starch: Breads, cereals, Starch: Breads, cereals,

corm, peas, beets, corm, peas, beets, potatoes, and pastapotatoes, and pasta

Fiber: Fresh fruits and Fiber: Fresh fruits and vegetables, whole grain vegetables, whole grain cereals, and whole grain cereals, and whole grain

breadsbreads

ProteinProtein

FUNCTIONSFUNCTIONS Promote tissue growth and Promote tissue growth and

repairrepair Help make antibodies, Help make antibodies,

enzymes, hormones, and enzymes, hormones, and some vitaminssome vitamins

Regulate many body Regulate many body processesprocesses

Regulate fluid balance in Regulate fluid balance in cellscells

Supply energy when Supply energy when neededneeded

SOURCESSOURCES Complete proteins: Meat, Complete proteins: Meat,

poultry, fish, eggs, milk, poultry, fish, eggs, milk, and other diary productsand other diary products

Incomplete proteins: Incomplete proteins: Cereals, grains, nuts, and Cereals, grains, nuts, and

dried beans and peasdried beans and peas

FATSFATS

FUNCTIONSFUNCTIONS Supply energy (most Supply energy (most

concentrated energy in concentrated energy in food)food)

Carry fat-soluble vitaminsCarry fat-soluble vitamins Insulate the body from Insulate the body from

shock and temperature shock and temperature changeschanges

Protect vital organsProtect vital organs Add flavor to foodsAdd flavor to foods Are a source of essential Are a source of essential

fatty acidsfatty acids

SOURCESSOURCES Butter, margarine, cream, Butter, margarine, cream,

whole milk, cheese, whole milk, cheese, marbling in meat, bacon, marbling in meat, bacon, egg yolks, nuts, chocolate, egg yolks, nuts, chocolate, olives, and salad oils and olives, and salad oils and dressingsdressings

MINERALSMINERALS

 

 

CalciumCalcium Helps build bones & teethHelps build bones & teethHelps clot bloodHelps clot bloodHelps muscle & nerve functionHelps muscle & nerve functionHelps regulate use of other Helps regulate use of other mineralsminerals

MilkMilkCheeseCheeseLeafy green veggiesLeafy green veggiesFishFish

PhosphorusPhosphorus Helps build strong bones & teethHelps build strong bones & teethHelps regulate many internal bodily Helps regulate many internal bodily activitiesactivities

Protein & Calcium food Protein & Calcium food sourcessources

IronIron Combines with protein to make Combines with protein to make hemoglobinhemoglobinHelps cells use oxygenHelps cells use oxygen

Liver, lean meats, egg yolk, Liver, lean meats, egg yolk, enriched whole grain breads, enriched whole grain breads, dried fruitsdried fruits

IodineIodine Enables normal functioning of the Enables normal functioning of the thyroid glandthyroid gland

Table salt, saltwater fish Table salt, saltwater fish and shellfishand shellfish

FluorineFluorine Helps in proper development of Helps in proper development of bones and teethbones and teethHelps reduce tooth decayHelps reduce tooth decay

Fluoridated drinking waterFluoridated drinking water

FUNCTION SOURCES

VitaminsVitaminsVitamin AVitamin A Helps skin clear & smoothHelps skin clear & smooth

Helps prevent night blindnessHelps prevent night blindnessHelps promote growthHelps promote growth

Liver, egg yolk, dark Liver, egg yolk, dark green & yellow green & yellow veggies, dairy productsveggies, dairy products

Vitamin DVitamin D Helps build strong bones & Helps build strong bones & teeth in childrenteeth in childrenHelps maintain bone in adultsHelps maintain bone in adults

Dairy products, fish Dairy products, fish liver oils, liver, liver oils, liver, sardines, tuna, egg sardines, tuna, egg yolk, and the sun.yolk, and the sun.

Vitamin EVitamin E Acts as an antioxidantActs as an antioxidant Liver & other meats, Liver & other meats, eggs, leafy green eggs, leafy green veggies, whole grain veggies, whole grain cereals, salad oils, fats cereals, salad oils, fats & oils& oils

Vitamin KVitamin K Helps clot bloodHelps clot blood Organ meats, leafy Organ meats, leafy green veggies, other green veggies, other veggies, egg yolkveggies, egg yolk

VitaminsVitaminsThiaminThiamin Helps with normal appetite & Helps with normal appetite &

digestiondigestionHelps break down CarbohydratesHelps break down CarbohydratesHelps release energy from foodHelps release energy from food

Pork, meat, poultry, fish, Pork, meat, poultry, fish, eggs, enriched grain & eggs, enriched grain & breadsbreads

RiboflavinRiboflavin Helps cells use oxygenHelps cells use oxygenHelps skin, tongue, lips normalHelps skin, tongue, lips normalHelps prevent scaly, greasy areas Helps prevent scaly, greasy areas around mouth & nosearound mouth & nose

Dairy products, meat, fish, Dairy products, meat, fish, poultry, eggs, & dark poultry, eggs, & dark veggiesveggies

NiacinNiacin Keeps nervous system healthyKeeps nervous system healthyKeeps digestive tract healthyKeeps digestive tract healthyHelps cells use other nutrientsHelps cells use other nutrients

Pork, meat, poultry, fish, Pork, meat, poultry, fish, eggs, enriched grain & eggs, enriched grain & breads, peanuts, dried beans breads, peanuts, dried beans & peas& peas

Vitamin CVitamin C Makes health gums & tissueMakes health gums & tissueHelps heal wounds and broken bonesHelps heal wounds and broken bonesHelps body fight infectionHelps body fight infectionHelps hold body cells togetherHelps hold body cells together

Citrus fruits, strawberries, Citrus fruits, strawberries, cantaloupe, broccoli, green cantaloupe, broccoli, green peppers, tomatoes, potatoes, peppers, tomatoes, potatoes, sweet potatoessweet potatoes

WaterWater

Basic part of blood & Basic part of blood & tissue fluidtissue fluid

Carries nutrients to Carries nutrients to cellscells

Carries waste from Carries waste from cellscells

Controls body Controls body temperaturetemperature

Water, beverages, Water, beverages, soups, and most foodssoups, and most foods

FUNCTIONSFUNCTIONS SOURCESSOURCES

Class InstructionsClass Instructions

Visit: Visit: www.healthyeatingclub.com/info/articles/nwww.healthyeatingclub.com/info/articles/nutrients/food-source.htmutrients/food-source.htm

Using the information at Using the information at www.medlineplus.govwww.medlineplus.gov complete the complete the “Nutrient Deficiencies & Excesses” activity “Nutrient Deficiencies & Excesses” activity sheet.sheet.

Complete the “Food Guide Pyramid” Complete the “Food Guide Pyramid” activity sheet.activity sheet.