Unit 5

1. Unit 5 Choosing healthy foods

2. Nutrition • Nutrition: the sum of the processes by which humans, animals, and plants consume foods. • Nutrient: a substance in food that helps with body processes. • Calorie: unit of energy produced by food.

3. 6 Categories of nutrients • Proteins • Carbohydrates • Fats • Vitamins • Minerals • Water

4. Protein • Protein: a nutrient needed for growth, and to build and repair body tissues. • 2 kinds of Proteins: Complete and Incomplete • Complete proteins: contains all the essential amino acids. • Amino acids: building blocks that make up proteins. • Example: meat, fish, milk, yogurt, eggs. • Your body needs 20 amino acids. The body only produces 11. • Essential amino acids: the 9 AA that your body cannot produce.

5. Incomplete Protein: protein from plant sources that does not contain all of the essential amino acids. • Ex: grains, legumes, nuts and seeds.

6. Carbohydrates • Carbohydrates: main source of energy for the body. • Body can only store a certain amount of carbs, the rest is stored as fat. • 2 types: Simple and Complex • Simple: sugars that enter the bloodstream rapidly and provide quick energy. • Provide calories, but small amount of vitamins and minerals. • Found naturally in fruits, honey, and milk.

7. Fats • Fats: provides energy and helps the body store and use vitamins. • Fats supply more than twice the amount of calories than proteins and carbohydrates. • Saturated fats: found in dairy products, solid vegetable fat and meat poultry.(solid form) • Contribute to body’s cholesterol: fat-like substance made by the body and found in certain foods.

8. Unsaturated Fats: a type of fat obtained from plant products and fish. (usually liquid form) • 2 types: polyunsaturated and monounsaturated • Polyunsaturated: sunflower, corn, and soybean oils. • Monounsaturated: olive oil and canola oils. Trans-fatty acids: fatty acids that are formed when vegetable oils are processed into solid fats. (margarine, shortening) - process is called hydrogenation- makes oils more solid, more stable.

9. Vitamins • Vitamin: a nutrient that helps the body use carbs, proteins and fats. • Provide no energy to body, but helps release energy from other nutrients. Fat- soluble vitamins: vitamin that dissolves in fat and can be stored in body. (A, D, E, K) Water- soluble: vitamin that dissolves in water and cannot be stored by the body in large amounts. ( C,B)

10. Minerals • Mineral: regulates many chemical reactions in body. • 2 types: Macro minerals and Trace minerals • Macro: required in amounts larger than 100mg. • Examples: calcium, sodium. • Trace Minerals: needed in very small amounts. Examples: iron and zinc. Important to macro minerals.

11. Water Water is involved with all body processes. • Makes up the basic part of blood, regulates body temperature. • Dehydration: a condition when water content of the body has fallen extremely low. • Can be caused by lack of water intake, dry environment, fever, vomiting. • Common signs: fatigue, dry mouth, dizziness, weakness, dry skin, rapid pulse

12. How much water is needed? • Sources: juice, milk, soup, frozen juice pops, fruits, and vegetables • Do not substitute soda for water. These have caffeine, which is a diuretic. • Diuretic: product that increases the amount of urine excreted. Important to drink water when sick to make sure you do not dehydrate!

13. Herbal Supplements • Herbal supplements: contain extracts or ingredients from the roots, berries, seeds, or flowers of plants. • Tablets, capsules, powders, gelcaps, liquids • Creatine: amino acid made in liver, kidneys and pancreas. Also found in meat and fish. • Popular dietary supplement used in teens to increase performance in sports.

14. Protein supplements: product taken orally that contains proteins that are intended to supplement diet and are not considered food. • People who take these supplements want to build muscle. However, excess protein will turn to fat, not muscle.

15. Food Labels • Nutrition facts: title of information panel that is required on most foods. • Serving size: list of amount of food that is considered a serving. (determined by the FDA, not the manufacturer of the product.) • Servings per container: list of number of serving in the container or package.

16. Calories: listing of calories in ONE serving. • Calories from fat: • Percent daily value: The portion of daily amount of a nutrient provided by one serving.

17. Decoding food labels • Ingredients: listed by weight. • Healthy • Fat free • Low fat • Lean • Light • Cholesterol free • _______ free • fresh

18. Less ________ • High ________ • Food additives: may add nutrients, flavor, color, texture. • Enriched food: nutrients lost during processing and are added back into food. • Fortified food: nutrients not usually found in food are added. Ex: orange juice w/ calcium

19. Food Groups

20. Dietary Guidelines • USDA: U.S. department of agriculture • Designed to promote health • 1. Eat a variety of foods and keep foods safe to eat. • 2. Balance the food you eat with physical activity. • 3. Choose a diet low in fat, saturated fat, and cholesterol.

21. 4. Choose a diet with plenty of grain products, vegetables, and fruits. • 5. choose a diet moderate in sugars, salt, and sodium. • 6. Do not drink alcohol, or drink in moderation (if you are an adult.)

22. Vegetarian Diets • Vegan: excludes foods of animal origin • Lacto-vegetarian: excludes eggs, fish, poultry, and meat. • Lacto-ovo-vegetarian: excludes fish, poultry, and red meat • Semi-vegetarian: excludes red meat.

23. Benefits • Animal products are sources of fat, saturated, and cholesterol. • Less likely to develop high blood pressure, heart disease, diabetes, and breast and colon cancer. • Easy to maintain healthy weight • * you should talk to parents of guardian if you choose these diets. • * you still need to get the nutrients from other sources.