FOOD AND NUTRITION

1. FOOD AND NUTRITION

2. MY PLATE NUTRIENTS FOR PROPER NUTRITION

3. A. GRAINS • 1. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • a. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

4. 2. Whole grains are the type of grains you want to eat. • A. Whole grains contain the entire grain kernel. • 1. Examples: whole-wheat flour, oatmeal, brown rice.

5. B. PROTEIN • All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds.

6. C. VEGETABLES • Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group.

7. 1. 5 SUB-GROUP OF VEGETABLES • a. Dark Green c. Starchy • 1. Broccoli 1. Corn • b. Red and Orange d. Beans and Peas • 1. Carrots/Tomatoes e. Other 1. Beets

8. D. FRUITS • Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

9. E. DAIRY • All fluid milk products and many foods made from milk are considered part of this food group.

10. 1. Most Dairy Group choices should be fat-free or low-fat. • 2. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. • 3. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group

11. B. % Daily Value – 20% is consider high (this is okay for fiber, vitamins, and minerals.) and 5% or lower isn’t very much (this is okay for fats, cholesterol, and sodium).

12. C. Calorie – A unit of heat that measures the energy available in foods. • 1. Too many will cause a gain in weight if not burned off.

13. I. NUTRIENTS • A. NUTRIENTS – SUBSTANCES IN FOODS THE BODY NEEDS IN ORDER TO GROW, HAVE ENERGY, AND STAY HEALTHY.

14. Carbohydrates, Fats, & Proteins

15. Something to think about! • Poor eating habits and inactivity can harm young people now, & eventually your long term health! • What does the saying “You are what you eat” mean to you?

16. 6 Classes of Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water Nutrient: Substance in food that provides energy & helps form body tissues & is necessary for life & growth Carbs, fats, & proteins are nutrients that provide energy!

17. Important Definitions • Metabolism: • The sum of the chemical processes that takes place in your body to keep you alive & active • Calories: • The measurement of energy in food • The # of calories depends on the amount of carbohydrates, fat, & protein it contains

18. CARBOHYDRATES • 1 GRAM = 4 CALORIES • Your body’s main source of energy keeps your brain and muscles functioning! • Carbohydrates are broken down into the bloodstream as GLUCOSE (blood sugar)

19. 2 types of Carbs SIMPLE • Quick energy • Table sugar • Candy • Pop • Fruit • Milk COMPLEX • Starches • Must be broken down during digestion to provide body with energy • Cereal • Bread • Rice and Pasta

20. How much sugar should you have in a day? • If you consume 2,000 calories a day • No more than 10 teaspoons a day (40 g) • 20 oz. Soda contains 16 teaspoons • Diets high in added sugar have been linked to obesity, heart disease, osteoporosis

21. Carbohydrates in your diet 45-65% of diet should be from carbohydrates 50% should be COMPLEX 10% should be SIMPLE TOO MUCH CARBOHYDRATES WILL TURN INTO FAT!

22. FATS • 1 GRAM = 9 CALORIES • Promote healthy skin and normal cell growth • Carry vitamins A, D, E, and K to wherever they are needed in the body

23. 2 types of Fats Unsaturated • Liquid or soft at room temperature • Monounsaturated: • Olive oil, avocados • Lower risk of heart disease • Polyunsaturated: • Vegetable oils • Omega-3: fish & seafood • Extra protection against heart disease • Transfat: veg oils formed into hard margarines • Increase risk of heart disease Saturated • Solid at room temperature • Fatty meats • Skin on poultry • High-fat dairy products • Obesity, +cholesterol, risk for heart disease

24. Cholesterol • A fatty substance found in animal & human tissues and blood • Your body makes cholesterol • Foods such as, meat, eggs, & dairy products

25. 2 types of Cholesterol HDL High Density Lipoprotein • Carries back to liver where it is removed from blood • High levels reduce risk for heart disease GOOD cholesterol LDL Low Density Lipoprotein • Brings to body cells • Plaque forms when levels too high BAD cholesterol

26. Fats in your diet Total fat intake for teens should be 25-35% of total caloric intake 10% should be SATURATED 20% should be UNSATURATED If you are eating a 2100 calorie diet no more than 700 calories (78 grams) should come from fat

27. PROTEINS • 1 GRAM = 4 CALORIES • All parts of our body depend on protein for SURVIVAL • Nutrients your body uses to build, repair, and maintain cells and tissues • An energy source

28. 2 types of Proteins Complete • Animal foods • Meat • Fish • Poultry • Eggs, cheese, milk • Soy & Tofu Incomplete • Rice, wheat, corn • Nuts • Plant sources • These do not contain all the essential amino acids your body needs

29. Proteins in your diet 10-35% of diet should be from proteins MYTH: Eating extra protein is important if you want to build bigger muscles FACT: Muscles grow in response to strength training, not to an increase in protein intake If you eat too much protein, the extra amount will be stored as FAT!

30. Vitamins, Minerals, & Water Chapter 7 Section 2 Page 161-166

31. Vitamins & Minerals Vitamins • Substances that help your body fight infections and use other nutrients among other jobs • Water soluble • B1, Folate, C • Fat soluble • A, D, E, K Minerals • Elements that help form healthy bones and teeth, and regulate certain body processes • Nutrients naturally found in rocks & soil, not living things • Calcium, potassium, sodium, fluoride, zinc, chromium, & phosphorus

32. Classes of Vitamins • Fat-Soluble • Dissolve in fat • A, D, E, K • Most are stored in fat tissue and remain for a long time • Water-Soluble • Dissolve in water • Not stored in the body very well • The eight B vitamins and vitamin C are water soluble

33. Fat Soluble Vitamins • A Vision, immunity, skin & hair • D Bones & teeth; absorption of calcium & phosphorus in intestine • E Protects cell membranes from damage from free radicals • K Enables blood to clot Sources • A Carrots, spinach, yellow & orange fruits & veggies • D Milk, eggs, sunlight, tuna • E Whole-grain cereals, breads, beans • K Green, leafy veggies & cereals

34. Water Soluble Vitamins Dissolve in water; bodies DO NOT store • C 60 mg/day Maintains immune system Formation of skin • B Produce energy from carbs; helps nervous system function properly • Folate Helps prevent birth defects; needed for forming cells Sources • C Orange juice, tomatoes, citrus fruits One glass of OJ will give you your daily serving! • B Meat, poultry, & fish Grains • Folate Green veggies, beans, oj

35. Minerals • Calcium Bone & teeth, Muscle contraction, blood clotting Sources: milk & dairy • Potassium Regulation of fluid, maintains heartbeat & nerve impulses Sources: OJ, bananas, green, leafy veggies • Sodium Maintains water balance, muscles & nerve impulses Sources: salt • Fluoride strengthen tooth enamel, prevents cavities Sources: Fluoridated toothpaste and water

36. Minerals • Chromium Regulates blood sugar Sources: Meat, herbs, dairy • Phosphorus Bone formation and cell reproduction Sources: Cereals, meat, poultry, milk • Zinc Growth & healing Production of digestive enzymes Sources: Seafood, meat, poultry, eggs, milk

37. Nutrient Deficiencynot having enough of a nutrient to maintain good health Sodium • Intake should be only 2,400mg/day • About 1 ¼ tsp. • Electrolytes: • Muscle movement, nerve signals, control fluid levels in body (Gatorade) Calcium • Intake should be about 1,300 mg/day • 8oz. of milk = 300 mg • 45% of skeleton forms between 9 & 17 • Osteoporosis: Disorder where the bones become brittle and break easily

38. Water • 65% of your body weight • Carries waste out of body • Helps digest food • Helps raise body’s metabolism • Helps all chemical reactions • Temperature regulator • Try to drink as much as you can daily!

39. IV. EATING DISORDERS • Extreme eating behaviors that can lead to serious illness or even death.

40. A. Anorexia Nervosa • 1. An intense fear of weight gain, resulting in starvation • b. Heart problems, kidney failure, death.

41. Actress Mary-Kate Olsen is the poster child for the pro-anorexia online movement. Following a long period of denial, Mary-Kate eventually entered rehab, but has been unsuccessful at gaining and maintaining a significant amount of weight.

42. B. Bulimia Nervosa • An eating disorder in which a person repeatedly eats large amounts of food and then purges. • a. Laxatives • b. Vomiting

43. C. Binge Eating Disorder • A person eats large amounts of food at one time.

44. Meeting Your Nutritional Needs Chapter 7 Section 3 pg. 167-174 Section 4 pg. 175-182

45. Recommended Dietary Allowance (RDA’s) • Recommended nutrient intake that will meet the needs of most healthy people • Guidelines, not exact requirements!

47. Food Label Math • You are to choose one of the following food labels and list the Calories: • Calories from Fat • Calories from Protein • Calories from Carbohydrates

48. Food Labels • Serving size: • Shows the size for a single serving • All values are in reference to this size • Calories: • Total calories • Calories from fat • Ingredient List: • Listed on the label in order of weight • Largest amount is listed first

49. Food Labels • How to calculate calories from grams? • Fat: 1 gram = 9 calories • Proteins: 1 gram = 4 calories • Carbohydrates: 1 gram = 4 calories

50. Other terms on food labels Calories: • Calorie Free: less than 5 calories • Light: 1/3 less calories • Low Calorie: No more than 40 calories • Reduced Calorie: 25% less calories