Elementary and middle school age children's guide to better eating and nutrition

A guide to helping elementary and middle school age children to eating, nutrition and making better eating choices

1. Class Rules for Class Rules for
Good Nutrition Good Nutrition
These are the rules we will follow These are the rules we will follow
to learn, play, and have fun. to learn, play, and have fun.

2. Good Nutrition
What you eat is important
to grow healthy strong
bodies.
Today we will learn a lot
about what foods will
give us the strongest
bodies.

3. Water
Water is one of the most important parts of your diet.
You could live without food for up to a month. You
would die without water after just a few days.
Water is so important because it is involved in almost
everything that goes on in your body. It also . . .
Helps keep your body temperature constant.
Moves foods & nutrient through your bloodstream.
Keeps your eyes from drying.

4. Water
You lose water when you sweat, breathe, and go to the
bathroom and need to replace water that is lost. So you
should . . .
Drink 4 to 8 glasses of water
Eat more “hi Water” foods like . . lettuce, milk, and
oranges, and watermelon.
Drink more water when you play or exercise, especially if
it is hot.

5. Proteins
Proteins are in every cell in your body. They are found in
everything from muscles to hair.
Proteins help build and repair the cells in the body.
Proteins are made up of chains of amino acids. There are 20
different amino acids and they can combine in many
different ways to produce different proteins. Some amino
acids are made in our body. Others, called essential amino
acids, must be supplied by the foods that you eat because
they cannot be produced in the body.

6. Proteins
The best protein foods have all the essential amino acids,
such as:
lean meats, chicken, fish, eggs, milk, and cheese.
Many protein foods don’t have all the essential amino acids,
but are still good for you such as:
nuts, grains and vegetables.

7. Carbohydrates
Carbohydrates are your body's main source of energy.
Carbohydrates provide energy for all the cells in your
body.
There are two kinds of carbohydrates found in foods.
Simple carbohydrates
These include the sugars that are found in milk, fruit and
sweets, like cookies or candy. Your body digests simple
carbohydrates quickly and easily. Simple carbohydrates
provide quick energy.

8. Carbohydrates
Complex Carbohydrates
Fiber and starchy foods are sources of complex
carbohydrates. This type of carbohydrate takes longer
to digest and gives you energy more slowly. A good
source of complex carbohydrates is found in vegetables,
potatoes, rice, pasta and bread.
Fruits (such as an apple) give you both simple and
complex carbohydrates. However, the juice (such as
apple juice), has only simple carbohydrates.

9. Fiber
It helps move food through your intestines more quickly
and more often.
Lots of fiber helps prevent sicknesses in the large
intestine.
Foods that are high in fiber are fresh fruits and
vegetables, beans and whole grain breads.

10. Fats
Fats store energy in your body.
You need fat in your diet for your body to function
properly. Fats store “compact energy” so a little goes
a long way.
But fats are not only used for energy storage. They do lots
of other things in your body!
Fats cushion your organs and provide insulation.
They help carry nutrients throughout your body.
They are the building blocks for hormones and help
you grow.

11. Vitamins
Vitamins are nutrients that your body needs every day to
stay healthy. You get vitamins from the foods you eat.
Vitamins are essential for good health because they do so
many different things in your body.
There are two different types of vitamins:

12. Vitamins
Water-soluble vitamins - Vitamins B & C
These dissolve in water and cannot be stored in your body.
They get into your bloodstream and your body uses what it
needs. All the water-soluble vitamins that your body doesn't
use go into your urine. Since this type of vitamin can't be
stored in your body, they need to be replenished everyday.

13. Vitamins
Fat-soluble vitamins – Vitamins A, D, E, K
Fat-soluble vitamins dissolve in fats and can be stored in
your body for a while. They are stored in your body fat until
you need them. Since this type of vitamin can be stored,
they only need to be replenished every 2 to 3 days.

14. Vitamins – What do they do?
Where can you get them?
Vitamin What It Does Source
A
promotes healthy teeth, bones, &
skin; helps you see well at night.
fortified milk, eggs,
carrots, spinach,
cantaloupe
Bs
helps body form energy, helps form
red blood cells; promotes healthy
nerves, skin & blood.
eggs, milk, whole grain
breads & cereals,
broccoli, beans
C
helps heal wounds and resist
infection; promotes healthy bones
and teeth.
strawberries, oranges,
tomatoes, potatoes.
D
promotes healthy bones and teeth by
helping the body to absorb and use
calcium and phosphorous.
fortified milk, eggs, tuna
& salmon.
E helps form and protect body tissues
vegetable oils, lettuce,
spinach
K helps blood clot broccoli, spinach

15. Minerals
Minerals help your body to grow and
develop. Minerals are necessary for
building important things in your body like
your bones. Your body gets the minerals
that it needs from the foods that you eat.

16. Minerals
Macrominerals
Minerals your body needs more of, such as: Calcium,
magnesium, phosphorus, and potassium.
Trace minerals
Minerals that your body needs only in small
amounts. Trace minerals include iodine, iron,
manganese, and zinc.

17. Minerals
Mineral What It Does Source
Calcium
promotes strong bones & teeth;
helps muscles work
milk, yogurt, leafy
green vegetables
Iron helps blood carry oxygen
red meat, whole grain
breads, beans, raisins,
& spinach
Magnesium
helps muscles contract; aids
nervous system
milk, vegetables,
yogurt, nuts
Phosphorous
promotes strong teeth & bones;
takes part in cell activities
(energy metabolism)
red meat, milk, eggs,
nuts
Zinc
helps wounds heal; needed for
growth
oysters, meat, whole
grains, nuts & seeds

18. Good Foods!
So how much food do you need every day?

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Breads, Cereal, Rice, Pasta
Eat 6-11 servings daily.
Use whole grain breads more, NOT
white bread.

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Vegetables
Eat 3-5 servings daily.
Eat more green vegetables, like spinach and
broccoli.
Eat more orange and yellow vegetables, like
carrots & squash.

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d Fruits
Eat 2-3 servings daily.
Drink LESS juice, MORE whole fruits,
like apples and watermelon.
Eat more berries like strawberries,
raspberries, and blue berries.

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Milk Yogurt and Cheeses
Eat 2-3 servings daily.

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Meat, Fish, Chicken, Turkey, Eggs, Beans
Eat 2-3 servings daily.
Don’t eat the fat.

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Fats, Oils & Sweets
Use sparingly.
Don’t eat much candy or sweets.
Avoid fried and fatty foods.

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27. Now for some . . .