Nutrition
Laura Woodyard Adriana’s class
JFK Middle School November 8/15, 2014
Nutri&on
H.E.L.P. 6th Grade
TM#1: We need water and food to give us energy to live.
We need water and food to give us energy to live.
What happens when we have not eaten in a long 0me?
What happens when we have not eaten in a long 0me? We can get hungry, &red, and sick!
The basic nutrients, which give us energy, are carbohydrates,
proteins, and fats.
Carbohydrates
• Easy to digest • Examples:
• Candy • Bread • Rice
Proteins
• “building blocks” of cells
• Examples: • Lean meat • fish
• Eggs • Beans
Fats
• Oily and greasy foods
• Examples: • BuRer • Oil • Cheese
TM#3: Vitamins, minerals, and fibers are also important for our
health.
What kinds of foods
would have these
“Nutri0on Facts” labels?
Understanding Nutrition • There are 3 essential macronutrients:
– Carbohydrates • Simple: i.e. fructose, glucose, galactose,
sucrose • Complex: starch, fiber
– Proteins • 20 amino acids • 8 essential (come from external sources)
– Fats • Saturated, Trans, Unsaturated (Omegas)
Carbohydrates
• Simple carbohydrates: • Include sugars found naturally in foods such as
fruits (fructose, vegetables (glucose), milk, and milk products (galactose). They also include sugars added during food processing and refining (sucrose)
• Complex carbohydrates • Include whole grain breads and cereals,
starchy vegetables and legumes. Many of the complex carbohydrates are good sources of fiber.
Proteins • A polypeptide, made of a chain of
subunits called amino acids, connected in different sequences
• Proteins are the building blocks of life, and the body uses amino acids to make proteins to help the body:
• Break down food • Grow • Repair body tissue • Perform many other body functions • Can be used as a last resort source of energy
Fats • Fat is a type of nutrient.
• Fats give you energy and help your body absorb vitamins (A,D,K,E).
• Dietary fat also plays a major role in your cholesterol. Saturated & trans fats can get caught in arteries and clog the inner tubes of the veins, putting you at risk for atherosclerosis, strokes, and heart attacks
• Unsaturated fats are important for the integrity of the cell membrane. There are polyunsaturated fats (more than one double bond) and monounsaturated fats (one double bond)
Vitamins & Minerals • Essential vitamins and minerals in the diet
are vital to boost immunity and healthy development.
• Vitamin A, zinc, iron and iodine deficiencies are primary public health concerns. About 2 billion people are affected by inadequate iodine nutrition worldwide. More than one third of preschool-age children globally are vitamin A deficient. Vitamin A deficiency is the leading cause of preventable blindness in children.
Water Soluble Vitamins • B(1,2,3,5,6,12) folic acid, biotin: help with
metabolism, as well as hair, skin, and nails. – B12 is important for the the integrity of blood cells, and
stress response – Folic Acid prevents neural tube defects in fetuses
• C: help with protecting the cell against free radicals, wound healing, and aids the immune system
Fat soluble Vitamins • A: helps with eyesight, the immune system and
reproduction, also needed for the proper function of the heart, lungs, and kidneys
• D: help with bone development* It helps with the absorption of calcium.
• K: the body’s bacteria can make K, Is important for blood clotting, as well as bone strength
• E: acts as a free radical, aids the immune system stave off bacteria and viruses, helps with vascular integrity (declogging the venus pipes), & prevents clotting
Minerals • Magnesium (Mg) – helps with muscle relaxation • Calcium (Ca) – builds bones • Iron (Fe) – important to prevent anemia • Zinc (Zn) – important for wound healing • Iodine (I) – important for thyroid function • Selenium (Se) – important for making proteins • Chromium (Cr) – helps improve the function of
insulin
Deciphering Food Labels.
• When looking at a food label, it is important to note a few items: – Calories – Serving Size – Micronutrients (Vitamins & Minerals) – Macromolecules – Cholesterol
Nutrition Facts Butter
Baby Carrots
Pasta
Turkey
Walnuts
Apples
Potatoes
TM#5: The diges8ve
system breaks down food, absorbs
nutrients, and removes wastes.
The Digestive System .
Your digestive system consists of organs that break down food (called digestion) into components that your body uses for energy and for building and repairing cells and tissues. Those nutrients are then absorbed and used by the mitochondria, where they are converted by chemical processes into ATP, the energy currency of the cells.
The Digestive System
Mouth
Begins in the mouth - Mechanical digestion
(mastication) - Chemical digestion of
starches (saliva) - Create a bolus
The Digestive System
Mouth
Esophagus
As food is swallowed, the soft palate blocks the upper pharynx to prevent food from entering the nasal cavity. Food moves down the esophagus into the stomach
The Digestive System
Mouth
Esophagus
Stomach
In the stomach, pepsin and trypsin, two enzymes are released into the pouch, where proteins are broken down into amino acids
The Digestive System
Mouth
Esophagus
Stomach
Small Intestine
In the small intestines, enzymes break down fats and carbohydrates. The nutrients are absorbed into the blood stream through the villi
The Digestive System
Mouth
Esophagus
Stomach
Small Intestine
Large Intestine
In the large intestine, the last of water is absorbed from the waste and undigested fiber. The waste passes through to the anus and pooped out.
“Magic School Bus: For Lunch”
hRp://www.youtube.com/watch?v=nxfrWz45XU4
Mexican Meal Makeover • TRY TEX-MEX! • Go for lite cheese, less fat and less dairy in quesadillas,
burritos, and enchiladas… better yet… choose fajitas • Grab a whole wheat option, instead of white or corn, if
available. Ask for less oil when frying and ask for extra veggies.
• Also, Choose Mexican/ Tortilla salads… And go for a side of spiced veggies rather than beans and mole if you can.
• Drink Limeade (y’all are too young to be drinking Margaritas). For your parent’s margaritas, use real limes, and use less sugar, and watch the tequila intake.
• Enjoy tons of and avocado rich guacamole.
Beef Fajitas
Mexican Coffee/ Hot Chocolate • Another treat… spiced
coffee.
• Try adding some cinnamon or ground chili peppers to coffee and hot chocolate.
• It adds a touch of spice that can provide a sense of satisfaction.
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