Nutrition Basics

Nutrition Basics — page 1

Nutrition Basics — page 2 — CHAPTER ONE FOOD ENERGY AND YOU W hen your stomach rumbles after soccer practice you need a snack You used a great deal of energy to run and kick the ball Now your body feels worn out and hungry It is time to refuel so you can do homework and play Which snack will you choose A banana or a brownie Chips or a cheese stick To make smart food choices you need to know how to identify healthy food E a t i n g t h e r i g h t f o o d g i v e s y o u e n e r g y t h r o u g h o u t t h e d a y 5

Nutrition Basics — page 3 — The body can receive the vitamins it needs through vitamin supplements or food Let’s Talk about Nutrients When you eat your body breaks down food into tiny pieces Those pieces are called nutrients Eating food with the right nutrients keeps you healthy Nutrients help you grow taller build strong muscles and have healthy skin Nutrients from food help build every cell in your body The old saying is true You are what you eat Food contains six types of nutrients They are proteins fats carbohydrates vitamins minerals and 6

Nutrition Basics — page 4 — YOUR LIFE Energy In Energy Out It is important to have energy balance when exercising This means the calories taken in by the body equals the calories burned Use this chart to compare food and exercises worth 100 calories for the average ten-year-old Foods Worth 100 Calories Exercise Needed to Burn 100 Calories 15 almondsBike riding for 31 minutes 1 cup 8 oz grapes Swimming for 25 minutes 1 2 cup 4 oz vanilla low-fat yogurt Jogging for 17 minutes 1 cup 8 oz oat cereal Running for 10 minutes 1 cup 8 oz unsweetened applesauce Jumping rope for 17 minutes 7 water Most food contains all six nutrients in different amounts Nutrients are divided into two categories The body needs a large amount of protein fat carbohydrates and water each day These are macronutrients Macro means big Vitamins and minerals are micronutrients Micro means small The body needs only small amounts of vitamins and minerals each day

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