Lesson 1: Nutrients
Unit 4: Food Choices and Diets
Health Class
Getting Started
• Turn in the Read and Write
assignment from Friday if you
haven’t done so already
• Pick up new notes page “Unit 4:
Lesson 1: Nutrients” on front TA
desk
Weekly Reminders
• DARE assignment due Wednesday
• No School Thursday and Friday
Class Objectives
• Describe the importance of eating
foods high in nutrients
• Identify the six classes of essential
nutrients
• Explain how the body uses the six
classes of essential nutrients
Starter
• Let’s test your nutrition
knowledge.
• Answer the following
TRUE/FALSE questions the best
you can.
True or False Nutrition Quiz
1. To follow a healthy eating pattern,
every single food must be low in fat.
2. Carbohydrates are a major source
of energy intake.
3. To trim fat from your diet, you must
eliminate all red meat.
4. 3 ounces of meat is about the same
size as a deck of cards.
5. Snacking may keep you from
becoming ravenously hungry and
overeating at meal time.
6. Low and reduced fat dairy products
have less calcium content than their
full fat versions.
7. Margarine has fewer calories than
butter.
8. All carbohydrates are turned into
sugar eventually.
9. Fat free and sugar free foods are a
better choice when managing your
weight.
10. Water is the most important
nutrient.
True or False Nutrition Quiz Answers
1. To follow a healthy eating pattern,
every single food must be low in fat.
FALSE
2. Carbohydrates are a major source
of energy intake. TRUE
3. To trim fat from your diet, you must
eliminate all red meat. FALSE
4. 3 ounces of meat is about the same
size as a deck of cards. TRUE
5. Snacking may keep you from
becoming ravenously hungry and
overeating at meal time. TRUE
6. Low and reduced fat dairy products
have less calcium content than their
full fat versions. FALSE
7. Margarine has fewer calories than
butter. FALSE
8. All carbohydrates are turned into
sugar eventually. TRUE
9. Fat free and sugar free foods are a
better choice when managing your
weight. FALSE
10. Water is the most important
nutrient. TRUE
Nutrition
• To understand how food affects
your health, you have to
understand nutrition.
• Nutrition is the study of how our
bodies use the food we eat to
maintain our health.
• Unfortunately many people have
misconceptions of how food
works, how much to eat, and
what kind of food are nutritious.
Nutrition
• Every food we eat is made up of
smaller nutritional elements.
• Nutrients are substances found
in food that your body needs to
function properly.
• Some foods have a lot of
nutrients and other have very
little.
Nutrients
• There are 6 essential nutrients
that our bodies must have in
order to work correctly
•
•
•
•
•
•
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Nutrients
• If you think about it, your body is
like a car.
• You have to add different fluids
to a car to keep it running
correctly.
• Some fluids like gasoline and oil you have to add more frequently
and in large amounts
• Other things like, transmission
fluid and antifreeze need to be
added less frequently an in
smaller amounts.
Nutrients
• It doesn’t matter the amount or
the frequency of each item – it
just matters that the car has the
fluids it needs to keep running.
• The body is the same way with
nutrients.
Nutrients
• Your body needs nutrients to
keep it running well.
• Some nutrients your body needs
a lot of and more frequently.
• Other nutrients are needed in
smaller quantities and less
frequently.
Carbohydrates
• Carbohydrates are your body’s
main source of energy.
• Some people call carbohydrates
– carbs or carbos.
Carbohydrates
• Carbohydrates come from many
different types of foods.
• Fructose = Sugar found in fruit
• Lactose = Sugar found in milk
• Sucrose = Natural sugars like sugar
cane, brown sugar, syrup
• Maltose = Produced by the body
when we eat starches like
potatoes, yams, and some grains
Carbohydrates
• It doesn’t matter what kind of
carbohydrate it is or where it
came from - all carbohydrates
get broken down into sugar
called glucose.
• Glucose is what your body uses
as energy.
• Basically it is the “gasoline” or
fuel for your body.
Carbohydrates
Going back to the car analogy –
• If I’m going on a long drive I
want to make sure I have plenty
of gasoline in my car.
• If I’m going to exercise for a long
time, I want to make sure I have
plenty of carbohydrates in my
body.
Carbohydrates
• The difference between a car
and our body’s with
carbohydrates is that extra
gasoline in the car just sits there
until I use it up.
• In the body, extra carbohydrates
that are not used are stored as
fat.
Carbohydrates
• This is why it is very important
that we get enough
carbohydrates for our daily
activities but not have extra
carbohydrates that will be stored
as fat.
Assignment #1
• With a partner come up with a
reason why you think this
statement is true.
• If person is wanting to loose
weight they should make sure
they watch their carbohydrate
intake.
Types of Carbohydrates
• There are two different types of
carbohydrates
1. Simple carbohydrates are
sugars found in honey, table
sugars, and fresh fruits.
Simple Carbohydrates
• Simple carbohydrates already taste
sweet as soon as you eat it.
• The body does not have to work
hard to digest these carbohydrates
into glucose because they are so
simple in structure.
• Our bodies absorb simple
carbohydrate faster
• Simple carbohydrates provide
quick energy for a short amount of
time.
Types of Carbohydrates
2. Complex Carbohydrates are
sugars that come from whole
grains, starchy vegetables,
beans and lentils.
Complex Carbohydrates
• Do not taste naturally sweet
• In order for the body to use
complex carbohydrates, the body
must break them down into simple
sugars first through digestion.
• This takes time which means the
body will not use up the
carbohydrates as fast.
• Nor will it cause a spike in energy
levels
• A person will feel full longer
because of this.
Assignment #2
• With your partner sort the
following list of carbohydrates into
the correct type.
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Orange Juice
Potatoes
Carrots
Honey
Syrup
Zucchini
Wheat Bread
Rice
Chocolate
Oats
Brown Sugar
Kidney Beans
Pasta
Soda Pop
Assignment #2 Answers
Simple Carbohydrates
Complex Carbohydrates
• Orange Juice
• Honey
• Syrup
• Chocolate
• Brown Sugar
• Soda Pop
•
•
•
•
•
•
•
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Potatoes
Carrots
Zucchini
Wheat Bread
Rice
Oats
Kidney Beans
Pasta
Fats
• Most people think that fat is bad
for you.
• Fat is bad for you in large
amounts
• Bur your body needs small
amounts of fat to stay healthy
• Fat is the energy storing nutrient
Fats
• Remember that all left over
carbohydrates that are not used
by the body for energy are
stored as fat.
• This means that when a person
does not get carbohydrates from
food, the body will break down
stored fat to release energy back
into the blood stream.
Assignment #3
• With a partner discus why this
statement would be true.
• A person eating a low
carbohydrate diet will start to
loose weight and fat.
Fats
• Fats do other things for our
bodies besides store energy.
• Fats help the body by:
•
•
•
•
•
Storing vitamins
Lubricating joints
Build coverings around our nerves
Maintain body temperature
Giving hair and skin a healthy
shine
Fats
• Fats also:
• Add flavor to our foods
• Helps us feel full longer because it
stays in our stomach longer
Types of Fats
Bad Fats
1. Saturated Fats: These are fats
that are solid at room
temperature
• Because they are solid at room
temperature they increase the
chances of:
• Heart disease
• Blocked arteries
• Increased levels of LDL’s (bad
cholesterol)
Types of Fat
2. Trans Fats: Are artificially created in
the laboratory to provide a cheap
alternative to butter.
• Trans Fats:
•
Are found in cookies, cakes, breads,
and crackers
•
Are worse than saturated fats
•
Increase LDL (bad cholesterol) and
Decrease HDL (good cholesterol)
•
Examples would be margarine and
shortening
Types of Fat
Good Fat
3. Unsaturated Fats: These are
fats that are liquid at room
temperature.
• Unsaturated fats:
•
•
•
•
•
Come from plants and some fish
Build cell membranes
Protect nerves
Reduce LDL (bad cholesterol)
Considered to be a better choice of
fat
Assignment #4
• With your partner sort the
following list of fats into the
correct column.
• Bacon grease
• Vegetable oil
• Lard (fat from an animal)
• Cheese
• Butter
• Margarine
• Cooking Spray
• Olive Oil
• Vinaigrette Salad dressing
• Shortening
• Skim Milk
• Fudge
Assignment #4 Answers
Saturated
Trans Fat
Unsaturated
• Bacon grease
• Cheese
• Butter
• Fudge
• Lard (fat from an
animal)
• Shortening
• Margarine
• Cooking Spray
• Vegetable oil
• Olive Oil
• Vinaigrette Salad
dressing
• Skim Milk
Cholesterol
• Cholesterol is a waxy, fat-like
substance that’s found in some
foods and produced by the liver
and some body cells.
• Our bodies need cholesterol to
function properly.
• But we only need a limited
amount.
Types of Cholesterol
• There are two types of
cholesterol
1. High density lipoproteins or
HDL:
1.
2.
3.
4.
5.
Good cholesterol
Helps get rid of LDL
Builds cell walls
Helps create vitamin D
Produce hormones
Types of Cholesterol
2. Low density lipoproteins or LDL:
1.
2.
3.
Bad cholesterol
Causes buildup of plaque on the
walls of arteries
Increase chances of heart disease
• Plaque is a substance that builds
on arterial walls over time.
• Usually caused by excess
cholesterol and fat in the blood
• Causes a restriction of blood flow
to the heart
Proteins
• Proteins are nutrients that build
and repair tissues and cells.
• They are the building blocks of
the body.
Protein
• Proteins are part of every cell,
tissue, and organ in our bodies.
• Proteins are constantly being
broken down and replaced.
• When we eat proteins they are
digested into amino acids.
Amino Acids
• Amino acids are small units that
make up proteins.
• Our bodies can produce most
Amino acids on its own
Amino Acids
• There are three types of amino
acids:
1. Essential: cannot be made by
the body and must get from
food
2. Nonessential: body produces
3. Conditional: not essential except
in times of illness and stress
when the body can’t make them
Foods with Proteins
• Foods with a lot of proteins
come from animal products:
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•
•
•
•
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Red meat
Chicken
Fish
Eggs
Milk
Cheese
Foods with Proteins
• Some proteins come from plants
like:
• Beans
• Tofu
• Nuts
How Much Protein?
• Most of use get plenty of protein
in our daily diet.
• Most Americans eat 2 to 3 times
the amount of protein their
bodies need in one day
• So how much protein is the right
amount?
• Age 1-3
• Age 4-8
• Age 9-13
• Girls 14-18
• Boys 14-18
• Women 19 +
• Men 19 +
13 grams
19 grams
34 grams
46 grams
52 grams
46 grams
56 grams
Protein in Foods
• 1 cup milk
8 grams
• 3 ounce meat
21 grams
• 8 ounce yogurt 11 grams
• Add this together and it is
enough protein for an adult
male for one day.
Protein Drinks and Bars
• Many people think that by
drinking protein drinks or eating
protein bars they will get larger
muscles.
Protein Drinks and Bars
• What most people do not
understand is that the extra
protein only help if they are
working out.
• The working of the muscles
added with the extra protein can
help build muscle mass.
Protein Drinks and Bars
• But remember, most of us
already get more protein than
what we need.
• We really don’t need the extra
protein found in shakes and
bars.
• So what happens to all the extra
protein we eat.
Protein Drinks and Bars
• Our bodies send extra protein to
our kidneys to filter through and
get flushed out.
• Basically you are paying for
expensive urine.
Protein Drinks and Bars
• There are added problems with
protein drinks and bars.
• Many of them contain high
amounts of carbohydrates to
make them taste good.
Protein Drinks and Bars
• We know that extra
carbohydrates are stored fat in
our bodies.
• People who are consuming
protein drinks and bars need to
be very careful that they are not
exceeding their carbohydrate
intake.
• Otherwise they are putting on
more fat than muscle.
Health Class
Getting Started
• Take out your Lesson 1 Nutrients
Notes
• Go through the packet and make
sure everything is completed up to
the section on VITAMINS
• As a partner for any information you
might have missed
• We will be finishing these up and
turning in today.
Weekly Reminders
• DARE assignment due Wednesday
Class Objectives
• Describe the importance of eating
foods high in nutrients
• Identify the six classes of essential
nutrients
• Explain how the body uses the six
classes of essential nutrients
Vitamins
• Vitamins are organic compounds
that control several body
functions.
• Many of our vitamins are found
in fruits, vegetables, and nuts.
• You only need a small amounts
of vitamins to stay healthy.
Vitamins
• If you eat a healthy, well
balanced diet you will easily get
your recommended daily
vitamins.
• If you don’t like fruits and
vegetables you could always take
a vitamin supplement.
• But your best source is through
natural foods.
Vitamins
• Can you get too many vitamins?
• There are two types of vitamins
• Water soluble:
• Store in water
• Extra get flushed out with urine
• Fat soluble:
• Vitamins A, D, E, K
• Store in fat
• Can become toxic if you have too
many
Minerals
• Minerals are elements that are
essential for regulating body
functions and maintaining
healthy teeth and bones.
• We only need small amounts of
minerals in our daily diet.
Minerals
• Some examples of minerals:
• Calcium: helps strengthen bones
and teeth
• Phosphorus: helps form teeth and
bones
• Magnesium: Maintains nerve and
muscle functions
• Potassium: Helps nerves
communicate with muscles
• Iron: creates and maintains red
blood cells
Water
• Water is probably the most
important nutrient.
• Water makes up 70-75% of your
total body weight.
• Which means if you weigh 150
pounds 105 – 112 pounds of
that weight is just water.
Water
• A human can only survive a few
days without water.
• Every cell, tissue, and organ
needs water work properly.
• Without water, the body quickly
starts to deteriorate.
Dehydration
• Dehydration is the drying out of
the body.
• These means that more water is
moving out of the cells and
bodies than we take in through
drinking.
Dehydration
• Because dehydration can be life
threatening it is important to
recognize what can cause it and
the signs.
Dehydration
Causes
Signs
• Fever
• Vomiting
• Diarrhea
• Lack of water intake
• Burns
• Medication
• Increased thirst
• Dry mouth and swollen tongue
• Weakness
• Dizziness
• Confusion
• Fainting
• No Sweat
• Decrease urine output
Assignment #5
• Go back to assignment #1 and
write down what type of
nutrient group the different
foods you wrote down belong
to.
• Remember that there might be
multiple nutrient with each
food.
Quick Check
1. Which of the following nutrients is
responsible for storing energy?
A.
B.
C.
D.
Protein
Complex Carbohydrates
Fats
Simple Carbohydrates
2. Simple sugars take longer to digest.
True / False
3. Which of the following types of fats
is considered to be the worst?
A.
B.
C.
D.
Saturated fats
Trans Fats
Unsaturated Fats
Cholesterol
4. Some protein drinks and protein
bars contain large amounts of ___
that causes an increase in weight.
A.
B.
C.
D.
Vitamins
Carbohydrates
Cholesterol
Protein
5. What is not a symptom of
dehydration
A.
B.
C.
D.
Dizziness
Sweating
Confusion
Weakness
Quick Check Answers
1. Which of the following nutrients is
responsible for storing energy?
A.
B.
C.
D.
Protein
Complex Carbohydrates
Fats
Simple Carbohydrates
2. Simple sugars take longer to digest.
True / False
3. Which of the following types of fats
is considered to be the worst?
A.
B.
C.
D.
Saturated fats
Trans Fats
Unsaturated Fats
Cholesterol
4. Some protein drinks and protein
bars contain large amounts of ___
that causes an increase in weight.
A.
B.
C.
D.
Vitamins
Carbohydrates
Cholesterol
Protein
5. What is not a symptom of
dehydration
A.
B.
C.
D.
Dizziness
Sweating
Confusion
Weakness