Nutrition Unit

Eating Healthy
and
Eating Well
 Eating Healthy Foods
 By eating healthy foods in recommended
amounts, you make sure that you will
grow and be healthy

 Nutrition: Eating foods the body need to

grow, develop, and work properly
• A well-balanced, nutritious diet will provide
the fuel you need for energy and growth
 What is Diet?
What students think:
 Weight Loss
*Diet: is something we
 Eating the right all follow--it’s the
foods food and drink that
 Slim Fast we regularly choose
 No sweets to consume.
 Exercise
 Factors That Influence Your
Diet
 Geography  Cost
 Local products  Family budget affects
 Family choices
 Traditions  Advertising
 Cultural Background  creates demand for
products
 Ethnic Foods
 Convenience
 Friends
 Time available for food
 Peer pressure
selection and  Personal Taste
preparation
 Nutrients
Nutrients: are substances in foods that your
body needs

 Though you have a diet, you may not

have a healthful one.
 A healthful diet provides the nutrients
you need to grow and develop.
 6 Types of Nutrients
 Carbohydrates
 starches and sugars
 provide the body with
most of its energy
 Proteins
 needed to build, repair,
and maintain body cells
and tissues
 Vitamins
 needed in small quantities
 helps regulate body
functions
 Helps the body process
other nutrients and fight
infection
 Minerals
 needed in small quantities
 for sturdy bones and teeth
 for healthy blood
 helps w/ daily elimination
 6 Types of Nutrients (Cont.)
 Fats
 source of energy
 essential for vital body
functions
 insulate the body from
temperature changes
 cushion body organs
 carry fat-soluble
vitamins
 promote healthy skin
and normal growth
 Water
 is the most common
nutrient
 make up 60 percent of
the body
 carries other nutrients
through the body
 helps digestion
 removes waste from
body
 lubricates joints
 Vitamins and Minerals
 Vitamin A
 Carrots, eggs, liver
 Promotes healthy skin, normal
vision
 Vitamin D
 Fortified milk, oily fish, egg
 Promotes strong bones
 Vitamin C
 Oranges, tomatoes
 Helps muscles, heart function
 Vitamin K
 Cabbage, spinach, cereals
 Helps blood clot
 Vitamins and Minerals (cont.)
 Calcium  Fluoride
 Milk, cheese, shellfish  Fluoridated water, fish
 Needed to build bones and teeth  Promotes strong bones and teeth

 Iron  Potassium
 Red meat, nuts, dried fruits  Bananas, dry beans, oranges
 Needed for hemoglobin in Red  Helps regulate water balance in
Blood Cells tissues
 What is a Healthful Diet?
 Contains the right amount, or balance, of
nutrients
 A balanced diet
 A diet out of balance may cause health
problems
 Too much fat may lead to heart disease
 Too little protein hinders growth

 You need a wide variety of foods to get all the

nutrients
The Food Guide Pyramid
 The easiest way to
make sure that you
are eating a balanced
diet is to use the Food
Guide Pyramid
 Food Guide Pyramid
is a guide to daily
food choices from five
groups of healthy
foods
 Food Guide Pyramid
The 5 Food Groups
 Bread, Cereal, Rice, and Pasta Group
• 6-11 servings a day

 Vegetable Group
• 3-5 servings a day

 Fruit Group
*2-4 servings a day
 Food Guide Pyramid
The 5 Food Groups
 Milk, Yogurt, and Cheese Group
• 2-3 servings a day

 Meat, Poultry, Fish, Dry Beans, Eggs, and

Nuts Group
• 2-3 servings a day

 Fats, Oils, and Sweets

• Eat Sparingly
 What about snacks?
** What comes to mind Snacks can be healthful:
 Low-fat/nonfat milk
when you think
 Cottage cheese
about snacks?
 Carrots or salad
 Potato Chips
 Dry-roasted peanuts
 Candy Bars
 Dried fruits
 Soft Drinks
 Whole wheat crackers
 Ice Cream  Plain bagel

 Rice cakes

Not Good For You! Good Snacks!

 Substances in Foods
Good Substances Substances you should
 Fiber: is one food limit to stay healthy:
substance you need to  Sugar
eat plenty of for good  Hidden Fats
health.  Cholesterol

 Sodium

 Caffeine
 Summary
 Eating a healthful diet can help you look
and feel your best.
 A healthful diet provides the right
amounts of the 6 types of nutrients.
 The Food Guide Pyramid show how many
servings of the 5 basic food groups you
should eat each day to ensure a balanced
diet.