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Choosing Healthful Foods

Choosing Healthful Foods. Objectives. Identify the functions and sources of nutrition and sources of proteins, carbohydrates, and fats. Identify the functions and sources of vitamins, minerals, water, and herbal supplements. List and describe the five elements required on all food labels.

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Choosing Healthful Foods

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  1. Choosing Healthful Foods

  2. Objectives • Identify the functions and sources of nutrition and sources of proteins, carbohydrates, and fats. • Identify the functions and sources of vitamins, minerals, water, and herbal supplements. • List and describe the five elements required on all food labels. • Discuss other information found on food labels.

  3. Key Terms • Nutrient • Calorie • Protein • Amino acid • Carbohydrate • Fiber • Vitamin • Mineral • Herbal supplements • Protein supplements

  4. Choosing Healthful Foods • Nutrition • The sum of the processes by which humans, animals, and plants consume and use food. • Nutrient • A substance in food that helps with body processes. • Calories • Energy is measured in calories. • 6 categories of nutrients.

  5. Proteins • A nutrient that is needed for growth, and to build and repair body tissues. • Needed to regulate body processes and to supply energy. • Form part of every cell in your body. • Make up more than 50% of you total body weight. • Skin, nails, hair-mostly protein. • Helps body maintain strength and resist infection. • 1 gram of protein provides 4 calories. • Lack of protein • Stunt growth, affect development of certain tissue, affect mental development. • Excess protein is burned as energy or stored as fat.

  6. Proteins • Two types • Complete proteins • Contains all the essential amino acids. • Amino Acids-The building blocks that make up proteins. • Examples of complete proteins: • Meat • Fish • Poultry • Eggs • Milk • Yogurt

  7. Proteins • Amino Acids • 9 essential amino acids. • Body needs 20 to function properly. • Body can only produce 11. • Essential amino acids • The 9 amino acids that the body cannot produce. • Must come from foods we eat.

  8. Proteins • Incomplete Protein • A protein from plant sources that does not contain all of the essential amino acids. • Three categories • Grains • Whole grains • Pastas • Corn • Legumes • Dried beans • Peas • Lentils • Nuts and seeds • Different plant sources can be combined to obtain all of the essential amino acids your body needs.

  9. Carbohydrates • A nutrient that is the main source of energy for the body. • Includes sugars, starches, and fiber. • Supply 4 calories of energy per gram of food. • Body can store only limited amounts of carbohydrates. • Excess carbohydrates are stored as fat. • Sources • Vegetables • Beans • Potatoes • Pasta • Breads • Rice • Bran • Popcorn • Fruit

  10. Carbohydrates • Two types • Simple carbohydrates • Sugars that enter the bloodstream rapidly and provide quick energy. • Provide calories but few vitamins and minerals. • Sugars • Naturally • Fruits • Honey • Milk • Processed-table sugar • Cakes • Candy • Other sweet desserts. • Ketchup • Spaghetti sauce • Soft drinks

  11. Carbohydrates • Complex carbohydrate • Starches and fibers • Most of the calories in your diet should come from complex carbohydrates. • Sources • Grains • Bread • Pasta • Vegetables • Potatoes • Beans • Turned into glucose during digestive process.

  12. Carbohydrates • Starches • A food substance that is made and stored in most plants. • Provide long lasting energy. • Fiber • The part of grains and plant foods that cannot be digested. • Roughage • Soluble and insoluble • Soluble-associated with reduced levels of cholesterol. • Insoluble-binds with water to help produce bowl movements. • Reduces risk of colon cancer. • Helps move food through the digestive system.

  13. Fats • A nutrient that provides energy and helps the body store and use vitamins. • 1 gram of fat supplies 9 calories of energy. • Supply more than twice the number of calories supplied by proteins and carbohydrates. • Store and transport fat-soluble vitamins. • A,D,E,K • Stored as fat tissue that surrounds and cushions internal organs. • Contribute to the taste and texture of many foods. • Body needs fats to maintain body heat, maintain an energy reserve, and build brain cells and nerve tissues. • No more than 30% of daily caloric intake should come from fat.

  14. Fats • Saturated Fat • Found in dairy products, solid vegetable fat, meat and poultry. • Usually in solid form when at room temperature. • Contribute to the level of cholesterol that is in a person’s blood. • Cholesterol-a fat-like substance make by the body and found in certain foods.

  15. Fats • Unsaturated fats • Obtained from plant products and fish. • Usually liquid at room temperature. • Two types • Polyunsaturated • Sunflower oil • Corn oil • Soybean oil • Monounsaturated • Olive oil • Canola oil

  16. Fats • Trans-fatty acids • Fatty acids that are formed when vegetable oils are processed into solid fats. • Margarine • Shortening. • Process is called hydrogenation • Makes the liquid oils more solid, more stable, less greasy tasting. • Increases the shelf life. • Raise blood cholesterol levels. • “Partially hydrogenated…”

  17. Vitamins • A nutrients that helps the body use carbohydrates, proteins, and fats. • Provide no energy to the body directly. • Help unleash energy stored in carbohydrates, proteins, and fats.

  18. Vitamins • Two types • Fat-soluble • A vitamin that dissolves in fat and can be stored in the body. • Four • A, D, E, and K • Water-soluble • A vitamin that dissolves in water and cannot be stored by the body in significant amounts. • C and B complex

  19. Minerals • A nutrient that regulates many chemical reactions in the body. • Naturally occurring inorganic substances. • Small amounts of some minerals are essential in metabolism and nutrition.

  20. Minerals • Two types • Macro minerals • Minerals that are required in amounts greater than 100mg. • Calcium • Sodium • Magnesium • Trace minerals • Minerals that are needed in very small amounts. • Iron • Zinc • Just as important to the body as macro minerals.

  21. Herbal Supplements • Supplements that contain extracts or ingredients from the roots, berries, seeds, stems, leaves, buds, or flowers of plants. • Come in many forms. • Tablets • Capsules • Powders • Gelcaps • Liquids • Officially classified as foods, not drugs.

  22. Protein Supplements • Product taken orally that contains proteins that are intended to supplement ones’ diet and are not considered food. • Soy and whey energy drinks or powders. • Belief that these help build muscle.

  23. Water • A nutrient that is involved with all body processes. • Makes up the basic part of the blood. • Helps with waste removal. • Regulates body temperature. • Cushions the spinal cord and joints. • Makes up more than 60% of body mass. • Carries nutrients to all body cells. • Carries waste products from the cells to the kidneys. • Leaves body in the form of perspiration and urine.

  24. Water • Dehydration • a condition in which the water content of the body has fallen to an extremely low level. • Causes • Lack of water intake. • Dry environment. • Fever. • Vomiting. • Diarrhea.

  25. Water • Dehydration • Signs • Fatigue • Dry mouth • Dizziness • Weakness • Flushed skin • Headache • Blurred vision • Difficulty swallowing • Frequent urination • Dry skin • Rapid pulse

  26. Food Labels

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