Chapter 8: Food and Nutrition

1. Chapter 8: Food and Nutrition Health & Physical Education

2. Chapter 8: Food and Nutrition • Carbohydrates, Fats, & Proteins • Building Healthy Skills- Breaking a Bad Habit • Vitamins, Minerals, & Water • Guidelines for Healthful Eating

3. Your body is like a car • A car needs gas to function properly • Your body needs food to function properly • A car needs to be driven often to function properly • Your body needs exercise to function properly

4. What type of car are you? • First what type of car would I be? Why? • Write a paragraph describing what kind of car you would be based upon your personality, body type, & activity level. • Partner, describe what kind of car you think your partner would be.

5. Fuel for your body • When your body uses nutrients in foods, a series of chemical reactions occurs inside your cells. As a result, energy is released. • Metabolism: chemical process by which your body breaks down food to release as energy. • A high metabolism allows your body to break down food fast and efficiently. • Ways to boost your metabolism are to eat breakfast, and eat light meals throughout the day.

6. Eating healthy • Means eating balanced meals • Usually 3 meals a day (breakfast, lunch, dinner) • A balanced meal consists of Carbohydrates (bread, cereal, rice, pasta) Vegetables (bacilli, lettuce, celery, karats, peas, corn) Fruits (apples, bananas, peaches, grapes, pairs, oranges) Protein (fish, meat, chicken, nuts, eggs) Dairy products (milk, yogurt, cheese) and small amounts of fats, oils, and sweats

8. What are calories? • Calories: measured in units by the amount of energy released when nutrients are broken down; how we measure energy in food • The more calories a food has, the more energy it contains. For good health, the number of calories in the food that you eat should match the calorie needs of your body.

9. Caloric Intake and Expenditure • If you eat more calories than you burn you gain fat. • If you eat less calories than you burn you lose fat. • If you eat the same amount of calories that you burn your weight stays the same. • * EAT TO LIVE DON’T LIVE TO EAT!

10. Healthy tips • Breakfast is the most important meal of the day is because it loads fuel and kick starts metabolism. • Larger amounts of carbohydrates should be eaten in the morning so your body has the entire day to process them. • Food that is eaten right before bed time is turned into mostly fat because your body doesn’t have time to process it before it shuts down.

11. Unhealthy foods • Fats, oils, sweats • Are appropriate to eat in moderation • A cookie for desert = ok • 20 cookies for desert = unhealthy • Ranch on a salad = ok • Ranch on all foods = unhealthy • Any form of fast food

12. Results • Eating 3 balanced meals a day and exercising often are healthy habits to abduct that make your body look and feel great • These healthy habits are ways to prevent obesity, diabetes, heart disease, and stroke

13. Carbohydrates • Carbohydrates: nutrients made of carbon, hydrogen, and oxygen • Carbohydrates supply energy for your body’s function

14. Food and Nutrition: Carbohydrates Examples of Carbohydrates: • Simple Carbs: (Sugars) fruits, vegetables, milk, cookies, candies, soft drinks • Simple sugars end in “ose” • Fructose ( fruit sugar) • Lactose (milk sugar) • Sucrose (table sugar) • Glucose ( blood sugar) • Complex Carbs: (Starches) potatoes, bread, cereal, grains, rice, oats, corn, wheat, tortillas, pasta, whole-wheat rolls

15. Food and Nutrition: Carbohydrates • Fiber: Complex carb that is found in plants. Necessary for the proper function of your digestive system. • Fiber helps prevent constipation, may reduce the risk of colon cancer, may help prevent heart disease because it lowers blood cholesterol levels. • Two types of fiber: soluble and insoluble

16. Soluble vs. Insoluble Soluble- dissolves; trapping bad cholesterol (LDL) and transporting it to the liver to be metabolized. Hence, soluble fiber lowers cholesterol levels. Insoluble- does not dissolve; the digestive system cannot breakdown the food any further than the teeth can by chewing and it cleans out the digestive pipes. Adds bulk to your waste. Example; corn.

17. Review Quiz • What are two food examples of carbohydrates? • What are the two forms of carbs? • Carbohydrates are your body’s main source of? • Unused calories from carbs are stored where? • Name two simple sugars that end in “ose”

18. Food and Nutrition: Fats • Fats: like carbs, fats are made up of carbon, hydrogen, and oxygen, but in different proportions • Fats supply your body with energy, form your cells, maintain body temperature, and protect your nerves

19. Food and Nutrition: Fats Examples of Fats: • Unsaturated Fats: liquid at room temp.; they are better for you; found in vegetable oils, canola oil, olive oil, soybean oil, peanut oil • Saturated Fats: solid at room temp.; they clog you arteries, and are found in animal tissues & fats, dairy products

20. Food and Nutrition: Fats • Cholesterol: a waxy, fatlike substance that is found in animal products • Your body needs a certain amount of cholesterol to make cell membranes and nerve tissue, certain hormones, and substances that aid in the digestion of fat • Two types of cholesterol: HDL and LDL

21. LDL vs. HDL LDL- Low Density Lipoprotein; LDL is the bad cholesterol that helps to build and harden plaque in the artery walls. HDL- High Density Lipoprotein; HDL is the good cholesterol that carries LDL to the liver to be metabolized.

22. Food and Nutrition: Fats • A diet high in fat and cholesterol can increase the amount cholesterol in the blood • When the level of cholesterol circulating in the blood gets too high, deposits called plaque form on the walls of the blood vessels • Heavy plaque buildup may block blood flow to the heart, depriving the heart of oxygen and leading to a heart attack

23. Food and Nutrition: Fats • Trans fats: made when manufacturers add hydrogen to the fat molecules in vegetable oils • Have few of the benefits of unsaturated fats and many of the risks of saturated fats • Trans fats are one of the worst kinds of fats. They have been outlawed in many major cities internationally

24. Food and Nutrition: Proteins • Protein: nutrients that contain nitrogen as well as carbon, hydrogen, and oxygen • Like carbohydrates and fats, proteins can serve as a form of energy. The most important function of proteins is their role in growth and repair of your body’s tissue.

25. Food and Nutrition: Proteins Examples of Proteins: • Complete Proteins: contain all 9 essential amino acids; chicken, beef, pork, fish, eggs • Incomplete Proteins: Contain a few of the essential amino acids plant sources such as beans, nuts, or rice

26. Food and Nutrition: Protein • Man vs. Wild- Bear Grylls • http://www.youtube.com/watch?v=Uj9CysSSsps

27. Food and Nutrition: Proteins • Amino Acids: substance in protein- when broken down by the digestive system amino acids are absorbed into the bloodstream and reassembled by cells to form the kinds of protein you need

28. Review Quiz • Two things fat does for your body? • Most important function of protein?

29. Food and Nutrition: Section 1 • Section 1 Review: Page 199- answer 1-6 Key ideas and Vocabulary • Copy charts on pages 203; 204; and 207 • List the vitamin or mineral; two food sources (preferably foods you eat) and the most important function of the vitamin or mineral.

30. Food and Nutrition: Building Healthy Skills- Breaking a Bad Habit • Define the habit you want to change • Set your goal • Design an action plan • Build a supportive environment

31. Vitamins

32. Food and Nutrition: Vitamins • Vitamins: nutrients that are made by living things, are required only in small amounts, and that assist many chemical reactions in the body • Vitamins do not directly provide you with energy or the raw materials of which your cells are made

33. Food and Nutrition: Vitamins Examples of Vitamins: • Fat-soluble vitamins: dissolve in fatty materials- vitamins A,D,E,K occur in vegetable oils, liver, eggs, certain vegetables • Water-soluble vitamins: dissolve in water- vitamins B,C found in fruits and vegetables

34. Food and Nutrition: Vitamins • Fat-Soluble Vitamins Chart, Page 203 • Water-Soluble Vitamins Chart, Page 204

35. Food and Nutrition: Proteins • Antioxidants: help protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer • Vitamins C,E are two of the most powerful antioxidants • C- citrus fruits, strawberries, broccoli, tomatoes, potatoes • E- vegetable oil, whole grains, seeds, nuts, peanut butter

36. Food and Nutrition: Minerals • Minerals: nutrients that occur naturally in rocks and soil, absorbed by plants and their roots • Seven minerals essential for good health: calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur

37. Food and Nutrition: Minerals • Calcium play an important role in preventing blood clots, function of the nervous system, and the formation and maintenance of bones and teeth • Osteoporosis: a condition in which the bones gradually weaken • Your calcium intake now can help build stronger bones now to avoid osteoporosis later in life, especially in women

38. Food and Nutrition: Minerals • Anemia: a condition in which the red blood cells do not contain enough hemoglobin • People suffering from anemia are often weak and tired, and may become sick easily • Anemia is a result of iron deficiency

39. Food and Nutrition: Minerals • Minerals Chart, Page 207

40. Review Quiz • Plants absorb minerals through? • What are the two water-soluble vitamins?

41. Food and Nutrition: Water • About 65% of your body is water • You do not get energy from this nutrient directly • Nearly all the body’s chemical reactions, including those that produce energy and build new tissue, take place in water solution

42. Food and Nutrition: Water • Consuming water prevents dehydration • Dehydration: a serious reduction in the bodies water content • Symptoms of dehydration: weakness, rapid breathing, weak heartbeat, muscle cramps • Sports drinks are not an alternative- Only drink Gatorade when participating in athletic events or vigorous activity

43. Food and Nutrition: Water • Electrolytes: dissolved substances in water that regulate many processes in your cells • Your nervous and muscular systems depend on electrolytes, such as sodium and potassium

44. Food and Nutrition: Section 2 • Section 2 Review: Page 209- Key Ideas and Vocabulary

45. Food and Nutrition: Guidelines for Healthful Eating • Make smart food choices • Balance food and physical activity • Seek further education in health and physical activity, the more you know the better off you are

46. Food and Nutrition: Guidelines for Healthful Eating • Make a Meal Plan: What did you eat for breakfast, lunch, and dinner yesterday?What did you eat for breakfast today?