Nutrition to Grow

Healthy Kids

Essential Nutrients
Nutrients the body cannot make on its
own and need to be provided by the diet.

1.Carbohydrates
2.Protein

4.Vitamins

3.Fat

5.Minerals
6.Water

Carbo

Why are carbohydrates

important?
Provide fuel for the body.
Our body works as a super machine with many parts.
Each part has a special job.
All parts work together to keep us alive and healthy.
Fuel your super machine!

What foods contain

carbohydrates?
Grains
breads, cereals, pasta, rice, and oats

Starchy vegetables
corn, potato, carrots, green beans

Legumes
dried beans, lentils, and peas

Fruits
pears, mandarins, bananas, peaches, oranges, and apples

Milk

Good Carbohydrate Food

Sources
GOOD FUEL CARBS

POOR FUEL CARBS

Whole grain pastas, breads, and

rice

Refined white grains

Green beans, red potato, and

carrots
Pinto beans, lima beans, and
peas
Bananas, pears, pineapple and
strawberries
Milk

white breads, regular pastas,

white rice, and products made
with enriched wheat flour or
all-purpose flour

Added sugars and syrups

soft drinks, candy, cakes, pies,
pastries, fruit drinks, ice cream

Proto

Why is protein important?

Provides the building blocks to make our body.
Builds and maintains our muscles, bones, organs,
blood, skin, hair, and nails.
Build up your body to grow strong and healthy!

What foods contain protein?

Protein can come from animals and plants.
Protein from animal sources.
meat, fish, chicken, eggs, milk, cheese, and yogurt

Protein from plant sources.

Soy beans, soy milk, nuts, peas, beans, and lentils

Good Protein Food Sources

HIGH QUALITY PROTEIN

LOW QUALITY PROTEIN

Chicken

Beans

Turkey

Nuts

Cheese

Peas

Milk

Lentils

Fish

Vegetables

Eggs

Grains

Fatto

Why is fat important?

Provides energy and stores energy in our body.
Necessary to keep the body warm.
Helps the intestines absorb vitamins A, D, E, and K.
Provides essential fatty acids
Growth and proper functioning of brain and nerves

Load up your body with good fats!

What foods contain fat?

Saturated fats
Mainly animal products
Butter, cheese, milk, eggs, lard, fatty fish, and fatty meats

Unsaturated fats
Both animal and plant products
Monounsaturated fats: avocado, nuts and plant oils
Polyunsaturated fats: vegetables, seeds, and nuts
Trans fatty acids: shortening or margarine

Good Fat Food Sources

GOOD FATS

BAD FATS

Avocado

Commercially baked goods

Nuts
almonds, pecans, and cashews

Fatty fish
salmon, tuna, and trout

Seeds and oils

Flaxseed, sunflower, sesame,
olive, and fish

Lean meats
Chicken, turkey, and flank steak

Cakes, cookies, muffins, pie crust,

pizza dough
Chips and candy

Margarine and shortening

Fried foods
Fried chicken and French fries
Fatty meats
Regular bacon, beef brisket, and
beef ribs

Vitty

Why are vitamins important?

Help the body build up its defense system.
Make stronger bones.
Help heal injuries.
Convert food into energy.
Dont forget to eat your vitamins!

Fat-soluble Vitamins
Fat-soluble vitamins dissolve in fats.
Vitamin A
Carrots, squash, bell peppers, fish, and cantaloupe

Vitamin D
Milk, fish oils, fatty fish, cheese, eggs, and the sun

Vitamin E
Avocado, broccoli, squash, spinach, and peaches

Vitamin K
Spinach, lettuce, broccoli, onions, and cabbage

Water-soluble Vitamins
Water-soluble vitamins dissolve in water.
Vitamin C
Oranges, cantaloupe, strawberries, tomato, broccoli, cabbage, and kiwi

B vitamins
Vitamin B1, B2, B5 B6, B12, niacin, folic acid, and biotin
Whole grains
Fish
Eggs
Milk and yogurt
Beans and peas
Chicken and turkey
Red meats

Minnie

Why are minerals important?

Needed for proper fluid balance, proper body movement, and
proper brain signals.
Important for healthy bones and teeth.
Control proper growth and development.
Involved in many metabolic reactions.
Dont forget to eat your minerals!

Major Minerals
Sodium
Table salt, breads, and vegetables

Chloride
Table salt, breads, vegetables, and
meats

Potassium
Meats, milk, fruits, vegetables,
whole grains, and legumes

Calcium
Milk, cheese, yogurt, broccoli, and
legumes

Phosphorus
Meats, fish, chicken, turkey,
eggs, and milk

Magnesium
Nuts, seeds, legumes, seafood,
broccoli, cabbage, and kale

Sulfur
Meats, fish, chicken, turkey,
eggs, milk, legumes, and nuts

Trace Minerals
Iron
Red meats, fish, chicken, turkey,
eggs, and iron-fortified cereals

Zinc
Meats, fish, chicken, turkey,
whole grains, and vegetables

Iodine
Iodized salt, seafood, and breads

Selenium
Meats, grains, seafood, fish, and
mushrooms

Copper
Legumes, nuts, whole grains, and
water

Manganese
Nuts, shellfish, pumpkin, and squash

Fluoride
Fluoridated water, fish, and tea

Chromium
Whole grains, cheese, and nuts

Molybdenum
Legumes, grains, vegetables, and
milk

Hydro

Why is water important?

Prevents dehydration and satisfies our thirst.
Serves as a lubricant in the break down of food and in
skeletal and muscular movement.
Controls body temperature.
Transports nutrients throughout the body.
Removes harmful waste from the body.
Eat and drink more water!

Good Sources of Water

Fruits
Oranges, watermelon, strawberries, grapefruit, cantaloupe,
peaches, and pineapple

Vegetables
Cucumbers, iceberg lettuce, celery, tomatoes, green
peppers, broccoli, and spinach

Beverages
Purified water, 100% fruit/vegetable juices, and skim milk

Online Interactive Activities

http://www.fns.usda.gov/tn/myplate
http://
www.healthyeating.org/Healthy-Kids/Kids-Games-Activities.aspx
http://www.choosemyplate.gov/kids
https://kids.usa.gov/parents/exercise-fitness-nutrition/index.shtml