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Nutrition

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

EK

Nutrition

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

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