Healthy Eating

1. Healthy Eating 6th grade Family & Consumer Sciences

2. What are some reasons we eat? Hunger or Appetite Nutritional Requirements The Need For Energy Our Attitude towards a food Our Emotions The Smell, texture, temperature, and shape of Foods Memories associated with foods Availability of Food Advertising Associated with Foods Society, Religious, and Cultural Rituals

3. Important Nutrition Terms • Calorie: The measured amount of energy obtained from food. • Nutrients: Substances in food that contribute to health by providing energy and supporting daily life functions. • Metabolism: All of the processes in which the nutrients from food are converted into energy and substances. • Diet: The nutrients one eats every day to support basic daily functions makes up ones diet.

4. *Carbohydrates *Protein *Fat *Vitamins *Minerals *Water 6 Types of Nutrients

5. Functions of the 6 Nutrients:

6. Carbohydrates • Provides a major source of energy for the body. • Complex Carbohydrates are the better source. They break down slower and last longer: • Examples: whole grain breads, cereals, pasta, and rice; fruits; and vegetables. • Simple Carbohydrates break down faster and the energy does not last as long. • Examples: anything with sugar, soft drinks, candy, potato chips, and other sweets

7. Vegetables • Eat 2 ½ cups every day of vegetables everyday. • Vegetables are rich in vitamins and minerals that are not found in other foods. • Eat more dark green vegetables like broccoli, spinach, and dark leafy lettuces. • Eat more orange vegetables like carrots, and sweet potatoes.

8. Fruits • Eat 2 cups of fruits each day. • Eat a variety of fruit for a variety of nutrients. • Choose fresh over frozen, canned, or dried. • Go easy on fruit juices – more sugar less nutrients.

9. Why so many fruits & vegetables? • Fruits and vegetables have minerals, vitamins and other nutrients that: • Help prevent disease • Lower risk of cancer • Help with digestion • Source of nutrients such as fiber and calcium • Provide us with extra energy

10. Grains • Eat approximately 6 oz of whole grain cereals, breads, crackers, rice, granola, or pasta every day. • 1 oz equals: • 1 slice of whole wheat bread • 1 cup of ready to eat cereal • ½ cup of cooked rice, oatmeal, or pasta

11. Why Whole Grain? • White or Enriched grains are stripped of all the good nutrients. • Whole grain foods have lots of fiber! • Fiber helps prevent: • Heart Disease • Some Cancers • Diabetes • Constipation • Other Foods High in Fiber include: • Vegetables, fruits, nuts and beans

12. Protein • Our bodies need protein for tissue repair & growth. • 35 % of calories should come from protein. • Foods High In Protein: • cow’s milk • Eggs • beans, lentils • fish • some vegetables • Soy (tofu, soy milk, edamame)

13. Meat, Egg, Nuts, & Beans • Eat 5.5oz of protein sources each day. • Choose low fat and lean meats/poultry. • Examples: Turkey, Chicken, & Fish • Bake it, Broil it, or grill it. • Vegetarians can receive protein from nuts, beans, dairy products, and soy. • 3 oz. of meat is equal to the size of a deck of cards. 1 egg =1 oz. 1 T. peanut butter = 1 oz.

14. Get 3 cups every day of milk or milk products; such as cheese and yogurt. • Milk provides calcium! • Needed for strong bones & teeth. • Choose low-fat or fat-free products. • Lactose-free products or other calcium sources can be consumed for those who can consume milk products.

15. BAD FATS Saturated Fats (Can Have Some) Found in meat and other animal products, such as butter, cheese, and milk. Saturated fats are also in palm and coconut oils, which are often used in commercial baked goods. Trans Fats (Should Have None) These fats are found in margarine, especially the sticks. Trans fats are also found in certain foods that you buy at the store or in a restaurant, such as snack foods, baked goods, and fried foods. When you see "hydrogenated" or "partially hydrogenated" oils on an ingredient list, the food contains trans fats. Cholesterol Found in any animal products (meat, milk, eggs) or anything made from animal products (baked deserts, butter, foods fried in animal fat). The cholesterol from meat, milk, and eggs is good cholesterol. Cholesterol from the other sources contributes to clogging of our arteries. GOOD FATS Unsaturated Fats These are found in plant foods and fish. These may be good for heart health. The best of the unsaturated fats are found in olive oil, peanut oil, canola oil, albacore tuna, and salmon. Fats & Oils

16. Fat Why Good Fat is Good: 1. Helps your brain function everyday! 2. Helps develop your nervous system. 3. Cushions body organs 4. Transportation of vitamins and minerals to your different body cells. Why Bad Fat is Bad: Clogs Arteries to the heart, leading to disease later in life.

17. When to Limit Fats • The average American should consume less than 65 grams of fat a day, and less than 25 grams of saturated fat a day. • No trans fat should can be consumed in a healthy diet. • Unsaturated fats (monounsaturated & polyunsaturated) should be consumed within the 65 grams a day.

18. Nutrition Labels • Pay Attention to serving size, single serving packages often have smaller serving sizes.

19. Nutrition Labels • Ingredient Lists: • Listed from largest to smallest in quantity. • Regulated by the Food and Drug Administration (FDA) to include all ingredients in the food. • If you can’t pronounce an ingredient chances are you don’t want to eat it! • Other names for sugars: sucrose, high fructose corn syrup, lactose, glucose…any thing that ends in ose!

20. Sugar & Sweeteners

21. Sugar Continued… • How much sugar is too much? • It is recommended to consume as little amount of sugar as possible. The American Heart Association recommends less than 24 grams a day. • The effects of too much sugar usually cause a hyper burst of energy, that soon leads to a crash and lack of energy as well as a need to consume more food.

22. Vitamins • We need vitamins for • healthy vision, • to grow, • to make bones and connective tissue, • to fight infections, diseases and cancer, • to heal wounds, • to prevent us from bleeding, • to keep our teeth healthy and strong.

23. Vitamins • Vitamins are not made in the body but are vital to life • You can get vitamins from whole foods such as whole grains, fruits, and vegetables. • Some Important Vitamins: • Vitamin D in milk helps your bones. • Vitamin A in carrots helps you see at night. • Vitamin C in oranges helps your body heal if you get a cut. • B vitamins in leafy green vegetables help your body make protein and energy.

24. Minerals • Just like vitamins, minerals help your body grow develop, and stay healthy. • Your body uses them to.. • Help grow, develop, and stay healthy. • To build strong bones. • To maintain normal heartbeat.

25. Minerals • Calcium: Helps build strong bones which is found in dairy products, fish, leafy green vegetables, and fortified foods. • Iron: Helps transport oxygen from your lungs to the rest of your body which is found in meat, tuna, eggs, beans, dried fruits, leafy green vegetables, and whole grains.

26. Minerals • Potassium: Keeps your muscles and nervous system working properly which is found in bananas, broccoli, tomatoes, leafy green vegetables, citrus fruits, dried fruits. • Zinc: Helps your immune system fight off disease and heal wounds. Zinc is found in beef, pork, beans, peas, and peanuts.