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Nutrition

Nutrition. ___________________________________________________________________________________________________. Nutrition. Making healthful food choices is important to your overall level of health Good nutrition __________________ quality of life and helps prevent _________________.

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Nutrition

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  1. Nutrition ___________________________________________________________________________________________________

  2. Nutrition • Making healthful food choices is important to your overall level of health • Good nutrition __________________ quality of life and helps prevent _________________

  3. ENERGY • Where do we get our energy? • From the foods we eat!! • More specifically-------Kilocalories---___________________ • Units of heat that measure the energy used by the body and the energy that foods supply to the body • Calories fuel ______________________ we do • Where do the calories come from? • Nutrients • ________________________________________________________________________________________________

  4. Food Choices • What do we base our choices on? • _______________________________________________ • _______________________________________________ • _______________________________________________ • _______________________________________________ • _______________________________________________ • _______________________________________________ • _______________________________________________ • _______________________________________________ • _______________________________________________

  5. Eating • _______________________ • Natural physical drive that protects you from starvation • ___________________ • _______________________ • Desire, rather than the need to eat • ___________________

  6. Nutrients • Essential to overall growth, health, and wellness • _________________________________________ • _________________________________________ • _________________________________________ • _________________________________________ • _________________________________________ • _________________________________________ • _________________________________________

  7. carbohydrates • __________________________________ and ________________________ present in food. • Made of carbon, hydrogen, and oxygen • Preferred source of energy • **** _________ calories / gram • _____________________ or complex • ______-______% of diet should be carbs—mostly complex

  8. carbohydrates • Simple--_______________ • Complex—________________ • Found in whole grains, nuts, seeds, legumes, root veggies • Body must break down ________________________________________________________________________________________

  9. carbohydrates • All carbs are converted into ___________________—a simple sugar—body’s main source of energy. • Glucose that is not used right away is stored in the liver and muscles as glycogen. As more energy is needed, the body converts it back into glucose. When too many carbs are taken in the body converts it to _____________________________.

  10. Fiber • __________________________________________________ • Found in the tough stringy parts of vegetables, fruits, and whole grains • Helps ___________________________________________—helps prevent intestinal problems like ___________________ • ____________________ the risk of heart disease • Some types help control diabetes by reducing blood glucose levels • You should get _____-_____grams of fiber/day • Sources--______________________________________________________________________________________________________________________________________________________

  11. ____________________________ • Nutrients that help build and maintain body cells and tissues • Made of long chains of __________________ • The body can make all but 9 of the 20 different amino acids that make up protein • Those 9 are called ____________________________—you need to get them from your diet

  12. complete amino acids • Contain adequate amounts of all 9 essential amino acids • Source: ___________________________________________________________________________________________________________________________

  13. incomplete amino acids • Lack one or more of the essential 9 • Source: __________________________________________________________________________________

  14. Proteins • Functions: body builds new cells and tissues from the AAs in proteins—wither as we develop or as old ones need replaced • _______________________________–control the rate of chemical reactions in your cells • _______________________________-regulate activities of different cells • _______________________________-help identify and destroy disease-causing organisms • Supply body with some energy • Provides _____ calories / gram –excess is converted into fat

  15. Fats • Provide more than ______ the energy of carbs or protein at _____ calories / gram • _____________________________energy • ____________________-fatty substances that does not dissolve in water • Essential-needed, but not produced by the body • Fatty acids-building blocks of fat • _________________________ • _________________________ • NO more than _____-_____% of total caloric intake!!!

  16. saturated • Holds all of the hydrogen atoms that it can—usually solid at room temp. • Source: __________________________________________________________________________________ • Related to _______________ risk of heart disease

  17. unsaturated • At least 1 unsaturated bond where hydrogen can be added—usually liquid at room temp. • Sources: __________________________________________________________________________ • Usually associated with ________________ risk of heart disease

  18. functions of fats • Transport vitamins _____, _____, _____, _____ in blood and serve as linoleic acid which is essential to growth and healthy skin • Adds texture, flavor, and helps satisfy hunger

  19. cholesterol • Lipid-like substance found in blood • It makes cell membranes, nerve tissue and many hormones, vitamin D, bile—helps digest fats • Too much forms as _______________ in the arteries increasing the risk of heart disease • Consume a diet low in saturated fats and cholesterol • Dietary cholesterol is found only in animal products.

  20. Vitamins • Compounds that help regulate many vital body processes, including: • ____________________ • ____________________of other nutrients • _____________________

  21. Vitamins • ___________________-soluble • ___________________-Soluble

  22. water-soluble • _______________________________________________________________________________________________________________ • Body does not _______________________________________________________________________________________________________________ • C, B1, B2, B6, folic acid, B12

  23. fat-soluble • Absorbed, stored, and transported in _______ • Stored in fatty tissues, liver, and kidneys—TOO MUCH CAN BE TOXIC • _____, _____, _____, _____

  24. Minerals • Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth for regulating many vital body processes • _________________ • _________________ • _________________ • _________________

  25. Water • Vital to every body function • Transports nutrients to and carries wastes from cells • Lubricates joints and mucous membranes • Helps to swallow and digest food • Absorbs nutrients • Eliminates wastes • Maintains body temp. • ******* _______ 8 oz. cups / day

  26. Guidelines for Healthful Eating • ___________________ • __________________ • __________________

  27. Dietary Guidelines for Americans • Recommendations about food choices for all healthy Americans _____ yrs and up • US Dep’t of Agriculture—USDA • Dep’t of Health and Human Services—UHHS

  28. 3 keys to healthy lifestyle • Make smart food choices from every _______ _____________ • Find a balance between ______________and physical activity • Get the most nutrition out of your _________________

  29. make smart choices from every food group • Focus on a variety of _________________ • Vary veggies—________________________________________________________________________________ • Make _____ of your grains whole • Eat _______________-rich foods—milk yogurt, cottage cheese • Lean meats and add more beans—________________________________________

  30. find a balance between food and physical activity • Aim for a ______________________________ • Be physically active for _____ minutes / day • Increase the ______________ of your activity

  31. Get the most nutrition out of your calories • Active lifestyle—walking _____+ miles / day at a pace of 3-4 mph and light physical activity related to everyday life • Moderation in ________________—teens need no more than 35% of daily calories from fat of which most should come from fish, nuts, and veggie oils—eat less saturated and trans fat • Moderation in ________________—learn to identify added sugars by their names on food labels---”_____ose”. • Moderation in ________________—sodium is essential, read nutrition labels, ask for foods not prepared with salt or salt flavorings, taste before you salt, choose fresh fruits and veggies often

  32. Choose My Plate • USDAs new food pyramid • A useful tool for making healthful __________ and________________choices every day • The size of the plate portion shows how much food you should eat in comparison

  33. understanding serving size • _______________________ • How much food you should eat in one meal • Ex- medium apple—tennis ball • Ex- serving of meat—computer mouse / deck of cards

  34. Healthful Eating Patterns • _____________________________________ • _____________________________________ & • _____________________________________

  35. Healthful Eating Patterns • ________________________ • Fresh supply of energy • Improves physical performance and mental fatigue • Skipping may cause you to overeat later in the day • You want ___________________________________________________________________________________________________________________________

  36. Healthful Eating Patterns • Nutritious snacks • Eating out and still eating right • Smaller meals • Eat ½ and save the rest for tomorrow’s lunch • Don’t get the largest possible size

  37. Food and Healthy Living • Nutrition Labeling • Required by law to be on food packaging • Ingredients list • ______________________________________________________ • Food Additives • Substances intentionally added to food to produce a desired effect • _______________________________ • _______________________________ • _______________________________ • Sugar and fat substitutes • _________________________ • _________________________

  38. Food and Healthy Living • Nutrient content claims • ____________________________________________ • Calories reduced by at least 1/3 • Fat or sodium reduced by ½ • ____________________________________________ • 25% less of nutrient or calories than comparable product • ____________________________________________ • Contains no amount or insignificant amount of total fat, saturated fat, cholesterol, sodium, sugars, or calories • ____________________________________________ • 10% more of DV for a vitamin, mineral, protein, or fiber

  39. nutrient claims continued • _____________________________________ • 20% more of DV for vitamin, mineral, protein, or fiber • _____________________________________ • Meat, poultry, fish, or shelfish • Less than 10 grams of total fat / 3 oz • Less than 4 grams of saturated fat • Less than 95 mg of cholesterol

  40. Food and Healthy Living • Open Dating • _________________________________________ • Expiration Date • _____________________________________________ • Freshness Date • _____________________________________________ • Pack Date---Born on Date • _____________________________________________ • Sell-by Date • _____________________________________________

  41. Food Sensitivities • ___________________________________________ • Condition in which the body’s immune system reacts to substances in some foods • _______________________________ • Proteins that the body responds to as if they were pathogens or foreign invaders • Peanuts, eggs, wheat, tree nuts, soy, fish, shellfish • ___________________________________________ • A negative reaction to a food or part of food caused by a metabolic problem • Inability to digest parts of certain foods • Milk, wheat, some additives

  42. Food Illnesses • Food poisoning • __________________________________________________________________________________________________________________ • Bacteria • Viruses • Pastuerization • Process of treating a substance with heat to destroy or slow the growth of pathogens • Minimize risk • ___________________________________________________________ • Separate raw meats, seafoods • Cook 160 degrees for ground beef; 170 roasts and poultry; 145 fish • Chill-slows the multiplication of bacteria—refridgerate at 40 and freeze at 0

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