Nutrition

Nutrition is:

• The taking in and use of food and other nourishing material by the body. www.stjude.org/glossary

*Nutrition gives ‘energy

nutrients’ to our bodies.

*Energy nutrients are:

-carbohydrates

-proteins

-fats

*Nutrition also provides:

-vitamins

-minerals

Carbohydrates:

are sugars and starches found in many foods.

•60% of your daily intake should be from carbohydrates

Carbohydrates

Two types-

Starch – bread/potatoes/cereals

Sugar – fruits/honey

Glucose is ‘blood sugar’ – the primary

source of energy for cells of the body.

Sugary carbs like pop and candy have few nutrients and are called ‘empty calorie’ foods.

Proteins:

are for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes. Also supply energy.

•20% of your daily intake should be from protein.

Fats:

yield twice as much energy in foods. All fats are combinations of saturated (animal) and unsaturated (vegetable) fat.

• 20% of your daily intake should be from fat

Vitamins and Minerals:

• are naturally found in foods that are needed by the body for normal functioning.

• help us digest our food, fight infection, and make new cells.

Essential vitamins & minerals

• Calcium• Vitamin A, B, C, D, E• Iron • zinc• magnesium• Potassium• Iodine• Sodium

Minerals

Calcium/Phosphorus – bones, teeth, muscle

development

Iron – blood

Iodine – thyroid gland

Potassium – maintain heartbeat, water balance,

nerve transmission, and breakdown of proteins

and carbs

Sodium – balance body fluids and metabolism

Vitamins

• Aid in use and absorption of nutrients.• Needed for body to use carbs, fats and proteins

for energy.

Water

65% of your weight. Main component ofblood and tissue fluids. Helps dissolve wasteproducts, digest foods carries nutrients, andcontrols body temperature

CaloriesAn average teenage female shouldconsume 2000 calories per day.

Average teenage male should consume 2500 calories per day.

• 1 g of fat = 9 calories

• 1g carbohydrates/ proteins = 4 calories

• 1 oz of alcohol = 7 calories

• 1 beer =15 oz

5 day Food Journal

• For the next 5 days you will be recording your food intake, categorizing it into food groups, and finding the calories, proteins, fats and carbohydrates in each food. This will be done in chart form starting today and ending on Saturday. Computer time will be given for you to find the correct values for the food you consume.