How do the six nutrients supply our body with what it needs to function?
Do now: Pretend that you were given a brand new car (of your dreams). Make a list of things you would have to do to make sure that the car was always running as it should.
HW- Goal setting evaluation and plan
Have students share their answers with the class. The list should include: oil changes, using the right gas, cleaning the interior, wash, wax, etc.
Our bodies are like a machine. Just like a car has specific needs in order to run effectively, so do our bodies. If we don’t give our body what it needs in order to function, we don’t function to our fullest capacity. What we put into our bodies not only affects how we function physically, but mentally as well.
Class Notes:
Nutrients
The six nutrients are the key components of what our bodies need in order to be healthy.
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
Distribute Nutrients Reading Sheet- one nutrient per group. We get these nutrients from the foods we eat. In groups, you will be researching one of these nutrients. Your task:
What this nutrient does for your body
Foods that are good sources of this nutrient
What happens if you get too much of this nutrient?
The bottom line- “Making sure I eat the right amount of __________ is important to me because ____________”
When you are finished, write the answers to the first three tasks on the board. Another group member will present. All notes should be in your notebook.
Class notes:
Nutrients: Substances that our body needs in order to carry out life functions, grow, and release energy.
Calorie- the energy content of food
Metabolism: The rate at which our body breaks down food and releases it as energy.
Carbohydrates: Major component of most human diets (60%). Carbs are the body’s most important source of energy. Carbs are high-quality fuels because it takes little effort to release their energy.
Two types- simple- sugars such as glucose, fructose and sucrose. Limit these because they don’t add vitamins or minerals and they have lots of calories that contribute to weight gain. Examples: candy, soda, cake, cookies
Complex- includes starches, glycogen, and fiber. Half of your diet should come from complex carbohydrates. Examples include pasta, wheat, corn, vegetables, fruit, beans and grains.
If you eat too many carbs: Obesity/overweight. Carbs are turned into energy as the body needs it. Excess carbs are stored as fat. (food turns into glucose and is burned as energy. Any unused glucose is stored as glycogen. When you need energy later, the glycogen is converted back to glucose and is burned as energy by cells. Any unused energy (glycogen) is converted into fat).
If you eat too little carbs: The body will have little energy or will have to rely on less sufficient energy from fats and proteins. Low energy levels make you tired and less alert mentally. Not enough energy can also contribute to weight gain because the body conserves the calories and burns them off slowly. When you do eat, your calories aren’t burned off as quickly, which leads to weight gain.
Fat: 25% of your diet should be compounds that include solid fats and oils. Fats are essential for healthy skin and hair, normal growth and nerve function, hormone production. Fats also absorb fat soluble vitamins during digestion. Fats are also needed to insulate the body, provide energy for muscles, provide a layer of padding between skin and organs, and protect internal organs.
Fats are found in meat, fish, chicken, butter, cheese, milk, nuts, and chocolate.
Too much fat, especially saturated fat (found in animal products) can raise cholesterol levels. This can contribute to health problems such as obesity, heart disease, diabetes, and high blood pressure.
Too little fat can lead to a lack of padding, insulation, and ability to absorb fat-soluble vitamins.
Protein: (15% of diet) is made of amino acids that the body uses to make skin, muscle, and bone. The body requires 20 amino acids for good health. 11 of these are made within the body, 9 need to be included in your diet.
Protein sources include meat, chicken, fish, eggs, dried beans and nuts.
Too much protein may lead to weight gain, because many foods high in protein are also high in fats, which can increase the risk of high blood pressure, high cholesterol, heart disease and diabetes. There is no evidence that excess protein will build stronger muscles. The body only absorbs the amount of protein it needs. The rest is unused calories which will eventually turn to fat.
Too little protein can affect the development of bones and muscles, and can cause problems with skin tone.
Minerals: Are important for muscle growth and maintenance of body structures, and help regulate metabolism.
Examples include calcium, sodium, potassium, iron, iodine and zinc. They are found in almost all foods- vegetables, fruits and grain products are particularly good sources.
Having too much minerals can upset the balance and function of other minerals. For example, minerals in carbonated beverages can affect the use of calcium in the body, leading to the weakening of bones. Too many minerals can reduce a person’s ability to perform physical tasks and can contribute to health problems such as anemia, bone demineralization and breakage, neurological disease and fetal abnormalities.
Too little minerals can affect all systems including skeletal, cardiovascular, respiratory and reproductive systems. The effects of the body are specific and directly related to the type of mineral missing from the diet. Examples- too little iron= anemia, too little calcium= brittle bones.
Vitamins: Compounds that help regulate body processes, such as digestion, growth, metabolism, hormone development, wound healing, nerve function. Vitamins help the body produce energy. They are found in all food groups.
Sources of vitamins are fruits and vegetables. Green leafy and yellow vegetables are good sources of vitamins A and B. Oranges, grapefruits, lemons, limes, and green chilies are good sources of vitamin C. The body makes vitamin D through exposure to sunlight.
The body will only absorb the amount of vitamins that it needs.
Too little vitamins can lead to a wide range of health problems (scurvy, beriberi, and rickets). Vitamin deficiency in this country primarily results in poor regulation of internal body processes and the body not being able to produce high levels of energy.
Water: Water makes up 50-75% of your body weight. The body can’t live without water for more than a few days. Water has many functions- carrying nutrients and oxygen throughout the body and assisting in digestion and respiration.
Beverages, fruits and vegetables are major sources of water. The body excretes 1 quart of water daily, so these fluids need to be replenished by drinking water as opposed to coffee, soda, juice or other beverages.
Health problems from drinking too much water are rare, but do occur if there is not a balance of sodium intake. Also, drinking water that is not pure can cause health problems.
Too little water can compromise all of the body’s systems. Without sufficient water, the body cannot use water-soluble vitamins, carry oxygen in the blood as well, and regulate body temperature. When water deficiency is severe enough, the body systems shut down and death occurs.
Summary: Self-analysis.
What nutrients do you get enough of? Too much of? Too little of?