Healthy Eating

How is your body like a car?

It needs fuel to run.

The fuel your body uses comes from food,

or more specifically from nutrients.

Nutrients are the body’s building blocks.

Glencoe Teen Health Course 2, 2009

Which nutrients does your body need?

The answer to that question is the subject

of nutrition.

Nutrition is the process of taking in food

and using it for energy, growth and good

health

Glencoe Teen Health Course 2, 2009

Key Nutrients for Your Body

There are six key macronutrients that yourbody needs to function.

1. Carbohydrates2. Fats3. Protein4. Vitamins5. Minerals6. Water Health Smart Middle School, ETR Associates

2006

Carbohydrates

The fuel your body gets the most mileage from

They provide the body’s most important source of energy.

There are 2 types of carbohydrates:1. Complex carbohydrates2. Simple carbohydrates

Health Smart Middle School, ETR Associates 2006

Complex carbohydrates

Includes starches, glycogen and some forms of fiber At least half of your calories should come

from complex carbohydrates Sources include bread, cereal, pasta,

vegetables, fruits, beans and grains

Health Smart Middle School, ETR Associates 2006

Simple carbohydrates Are sugars such as glucose, fructose and

sucrose These should be limited because they don’t

provide a lot of vitamins and minerals for the body.

They can cause weight gain. Sources include fruit drinks, candy,cake and

cookies

Health Smart Middle School, ETR Associates 2006

Fats Are compounds that include solid fats and oils

(A little fat is found in almost all foods.)

The body needs a certain amount of fat to: Insulate against cold Provide energy for muscles Provide a layer of padding between skin and

muscles Protect internal organs

Health Smart Middle School, ETR Associates 2006

Too much saturated fat can cause health problems such as heart disease and cancer.

Trans fats are similar to saturated fat and alsocause health problems.

The healthiest sources of fat are fish, nuts and vegetable oils which contain unsaturated fat.

Only 25-35% of your total calories should come from fat. Health Smart Middle School, ETR Associates 2006

Proteins

Help make skin, muscle and bone They are needed to help repair damaged tissue. About 10-15% of your calories should come

from protein. Protein is found in meat, eggs, dried beans

and nuts.

Health Smart Middle School, ETR Associates 2006

Vitamins Help control body processes such as

digestion, metabolism, hormone development, heal wounds and nerve function

Vitamins help the body produce energy. Vitamins are found in all food groups.

Health Smart Middle School, ETR Associates 2006

Minerals Contribute to bone growth, water balance,

metabolism, and nerve and muscle function More than 20 minerals are needed to be

healthy. Common minerals include calcium, sodium,

potassium, iron and zinc. Minerals are found in all food groups.

Health Smart Middle School, ETR Associates 2006

Water Makes up 50-75% of your body weight Water is so important that your body can’t

live for more than a few days without it. Water has many functions--helps carry

nutrients and oxygen throughout thebody and helps digestion.

It’s important to drink at least 8 glasses of water a day.

Health Smart Middle School, ETR Associates 2006