Nutrition Vitamins and Minerals
Feb 24, 2016
NutritionVitamins and Minerals
Healthy?
Healthy?
Healthy?
Healthy Children
http://healthychild.org/healthy-living/a-wake-up-story/
Signs of Good Health
Clear Complexion Bright eyes Good posture Strong teeth and healthy nails Appropriate weight for your body type
Good Health
Good health depends on a healthy diet A diet is everything that you regularly eat
Nutrition
Nutrition is the result of the processes your body follows to use the foods you eat
When you eat good foods, you are practicing good nutrition and keeping your body is good working order
Malnutrition
Malnutrition is poor nutrition over a period of time
It can be caused by not eating the right amount or by not eating the right foods
Malnutrition causes: Irritability Overweight/underweight Tooth decay Skin Problems
Poor Nutrition
Poor nutrition can cause tiredness, irritability, and a resistance to disease
Health problems caused by poor nutrition can lead to low self esteem
Wellness
Wellness is composed of many parts Good nutrition Getting plenty of rest Getting plenty of exercise
Effects of Nutrition
Good nutrition can affect you positively now Poor nutrition can cause health problems
later in life Eating the right foods will help you develop
to your full potential There are many myths and wives tales
about what items have negative or positive health effects
Nutrients
Nutrients are the chemical substances in food that are used by your body to keep it working properly
There are six types: Proteins Carbohydrates Fats Vitamins Minerals Water
Nutrients
No one food has every nutrients It is important to eat a variety of foods in
order to get all your needed nutrients
Proteins
Your body contains proteins in your skin, hair, nails, muscles, blood, and other body tissues
Proteins are needed for growth, maintenance and repair of tissues
They are also needed to control body processes like blood circulation, breathing and digestion
Proteins
Proteins are made up of amino acids Amino acids are like chains of blocks They are used by the body to make the
proteins it needs Some amino acids can be made in the body
and some must be obtained through foods
Complete Protein
Protein from animals sources such as fish, beef, chicken, eggs, and milk
Complete proteins have all of the amino acids the body needs
Incomplete Protein
Protein stemming from plant sources such as beans, nuts, peas, soy and seeds
Incomplete protein only has some of the needed amino acids the body needs
Carbohydrates
Carbohydrates are nutrients that give your body its main source of energy for physical activity
If your body does not get enough carbohydrates, it will use energy from protein Your body then misses out on protein that is
needed for tissue repair
There are three types of carbohydrates Sugars, Starches, and Fiber
Sugars
Can be used as a quick source of energy Candy, jelly, honey, milk, and frosting are
food sources of sugar
Starches
Starches take longer for the body to digest than sugars
You may feel full longer Starches can be found in fruits, veggies,
breads, cereals, pastas, dry beans and nuts
Fiber
Fiber does not supply your body with energy but aids in digestion by helping push foods through the body at a proper speed
Fruits, Veggies, whole grains, and bran are good sources of fiber
Fats
Fats are concentrated sources of energy from animals or plants
They are needed to keep your body functioning efficiently
They carry some needed vitamins through your body
They insulate and protect vital organs such as your heart, liver and kidney
Fat also protects your body from cold
Fats
Can be found in butter, meats, cheeses, margarine, salad dressing, snack and desert foods
Eating too much fat can cause weight gain and health problems such as heart disease
Avoiding Fats
You can limit your intake of fats by: Choosing low fat dairy products Choosing lean meats Avoiding fried foods
Cholesterol
Cholesterol is a fatlike substance found in every human cell
It is an essential part of blood and certain hormones
Cholesterol comes from animal food sources Too much cholesterol has been linked to
heart disease Reducing your cholesterol can reduce your
risk of health problems
Vitamins
Vitamins
Vitamins are substances needed by the body for growth and maintenance
Vitamins help regulate the chemical processes in the body
They also help your body store and use energy for growth and development
Vitamins
Vitmains are either water soluble or fat soluble
Water soluble vitamins are stored in your body’s water and are not easily overdosed because the excess is removed by your body each day
Fat soluble vitamins are stored in the fat of your body and are easier to overdose on. Fat soluble vitamins include vitamins A, D, E,
and K
Only about 3-20% of the vitamins found in pill form
It is important to get your vitamins from food sources
Vitamin A
Works to keep your hair and skin in good condition
It also aids in vision Vitamin A is fat soluble so it is stored for a
longer amount of time
Vitamin A
Sources include deep yellow and dark green vegetables and fruits Carrots, broccoli, spinach, cantaloupe,
peaches, apricots, sweet potatoes These contain carotene- which is changed into
vitamin A by your body It can also be found in the fatty parts of
animal products like butter, cheese, cream, egg yolks and liver
B Vitamins
The B vitamins are a group of vitamins that work together in your body
Three key B vitamins are: Thiamin (B-12) Riboflavin (B-2) Niacin
B Vitamins
Help your body release energy from food They help keep your nervous system
healthy and prevent irritability They also keep skin healthy They are water soluble
B Vitamins
Sources include whole grains and enriched flours, breads and cereals
Leafy green vegetables, legumes, meat, milk, and eggs are also good sources
Vitamin C
Helps produce a substance that holds body cells together
It helps broken bones mend and wounds heal
It strengthens the walls of blood vessels It helps you resist infections and maintain
healthy gums, skin and teeth
Vitamin C
Vitamin C is water soluble It is found in many fruits and vegetables It is especially present in citrus fruits such
as oranges and grapefruit Cantaloupe, strawberries, broccoli, and
tomatoes are also a good source of this vitamin
Vitamin D
Helps your body use the minerals needed to build strong bones and teeth This is especially important during growth
spurts during childhood and adolescence
Vitamin D
Is sometimes called the “sunshine” vitamin because your body can make vitamin D when exposed to sunlight
Other sources include fortified milk, fish liver oil and some fish
Vitamin E
It is believed to keep oxygen in the body from destroying other nutrients, especially vitamin A
So many foods have vitamin E that rarely do people have a deficiency
Sources include vegetable oil, whole grain breads and cereals, eggs, organ meats, and leafy green vegetables
Vitamin K
Helps blood clot Many foods contain vitamin K so
deficiencies are rare Sources include green leafy vegetables,
cauliflower, liver, and egg yolk
Minerals
Minerals are another type of nutrient needed for a healthy body
They help regulate many of your body’s activities
They help muscles contract and nerces transmit signals to and from the brain
They help maintain the body’s water balance and strengthen bones and teeth
Calcium and Phosphorus
They work together as a team They are both more effective when the
other is present They are both needed for strong bones and
teeth They are also important in clotting blood
and normal heart and muscle formation
Sources include milk and milk products, fish, and green leafy veggies Sources that are rich in calcium are also rich
in phosporus
Sodium, Chlorine, and Potassium
Work together as a team They keep the right amount of fluid around
and inside the cells in your body They allow the cells to take up nutrients
from the blood They also help nerves and muscles function
as they should
Sources
Sodium and Chlorine are found in table salt Potassium is plentiful in bananas, orange
juice, green leafy vegetables and milk
Sodium
Too much sodium can be a health risk Processed foods or foods rich in
preservations usually have a lot of excess sodium
Diet sodas also have a high amount of sodium
Sodium has been linked to high blood pressure
You can find items that are marked “low sodium” or “salt-free”
Iron
It is important for healthy red blood cells A deficiency is called anemia
Anemia causes tiredness, lack of energy, or loss of appetite
Sources include liver, meat, fish, eggs, dried beans and peas
Whole grain or enriched breads or cereals Green leafy vegetables
Iodine
Iodine is used to help the thyroid gland produce a hormone that affects height and weight
If you have a deficiency in iodine, your thyroid gland may swell and cause a goiter
Iodine is added to iodized salt Saltwater fish are also a good source of
iodine
Fluorine
Is needed for proper development of teeth and bones
It prevents tooth decay Fluroine is added to many toothpastes and
many cities add fluroine to their water supply
Small amounts are found in meats, eggs, and milk
Water
Water is the single most important substance you bring into your body
About 2/3 of your body is made up of water Food cannot be digested or nutrients
carried to cells without water Water also helps regulate your internal
temperature You need eight 8 oz. glasses of water as a
minimum daily You can get some of your needed water
from food sources Ex. watermelon
Myth #1
Eggs are bad for your heart Eggs do contain a large amount of
cholesterol in their yolks, but they are a low calorie, high protein food
Myth #2
High fructose corn syrup is worse for you than sugar
Corn syrup is made from corn and has an almost identical structure to table sugar
Any item high in sugar is not the best choice, but corn syrup is no better or worse than table sugar
Myth #3
Carbohydrates make you fat
There is nothing inherently bad about carbs that will make you fat
The only thing that can make you gain weight is too many calories for your body’s needs
Myth #4
Claims that raw food diets can boost health effects because they are not processed
Yes, raw food has not lost any nutrients from cooking, but you do not receive any enzyme health benefits from eating food raw
Myth #5
Your body can’t use the protein from beans unless you eat them with rice
Your body can use any protein you eat
Myth #6
Calories eaten at night are worse for you and more fattening than calories eaten during the day
Calories are calories and it doesn’t matter what time you eat them
Myth #7
You will gain weight if you eat foods like wheat and dairy that your body can’t personally digest
Food allergies do not affect weight
Myth #8
Radiation from microwaves can put dangerous compounds in your food
Microwaves use very weak waves, and are not a health risk.
However, plastic that is microwaved may transmit some compounds
Myth #9
Microwaving zaps out the nutrients
Heat and cooking time may affect nutrients, but not the microwave itself
Myth #10
You crave certain foods because you need the nutrients in it
There is no evidence to support this unless someone is severely deficient in iron
Only animals crave certain foods
Myth #11
Eating lots of small meals instead of three big meals is better for you and will help you lose weight
Metabolism does slightly raise when we eat, but not enough to make a difference
Myth #12
You need to cleanse your body from toxins
Your body already has its own method that starts in your liver, kidneys, and spleen
Myth #13
Anyone can benefit from a gluten free diet- it can help you lose weight and cure autism
Unless you have celiac disease or a gluten intolerance, there is no benefit