Nutrition

1. Nutrition Health 6th December 13, 2012

2. What Nutrients Do you Need? Nutrients- are substances in foods that your body needs to grow, have energy and stay healthy. Six types of nutrients: -Carbohydrates -Proteins -Fats -Vitamins -Minerals -Water

3. Carbohydrates • Are the starches and sugars found in food • Your body uses “Carbs” as its main source of energy • When energy is not used in the right way it is stored as body fat.

4. Two kinds of Carbohydrates Simple carbohydrates- are sugars What foods have natural sugars in them? Some sugars are added into foods when processed.

5. Complex Carbohydrates-starches that are made up of many sugars • Found in foods such as potatoes, beans, and cereals • In order to use complex carbs the body must break them down into sugars • Fiber-a complex carbohydrate that the body cannot break down and use for energy.

6. Proteins • Nutrient group used to build and repair cells. • Proteins are made of compounds called amino acids • Complete proteins contain all the essential, or necessary amino acids. • Found in meat, fish, eggs, dairy products, and soybeans

7. Fats • Nurtients that promote normal growth, give you energy, and keep your skin healthy. • Fat help build and maintain your cell membranes. • Also carry vitamins A, D, E, and K to all parts of the body

8. Saturated fats- usually solid at room temperature • Meats, poultry, butter, many other diary products • Unsaturated fats- usually liquid at room temperature • Plants-based foods such a olives, nuts, avocados, and vegetable oils • Overtime switching to mostly unsaturated fats may lower the risk of diseases such as heart disease.

9. Cholesterol • Fat like substance that the body uses to build cells and make other substances. • Your body makes two kinds of cholesterol • HDL “good” cholesterol because it protects against heart disease • LDL “bad” cholesterol because it sticks to the walls of blood vessels, which can lead to heart disease.

10. Trans fatty acids • Kind of fat formed when hydrogen is added to vegetable oil during processing • This process turns the oil into a solid that it can be used for such food products as a stick of butter • Also keeps oils fresh longer • Found in snack foods such as chips and crackers

11. Vitamins • Compounds that help to regulate body processes. • Some vitamins help your body fight disease, while other help your body produce energy

12. Minerals • Substances the body uses to form healthy bones and teeth, keep blood healthy and keep the heart and other organs working properly. • Iron-helps make red blood cells • Calcium, magnesium and phosphorus are minerals that help build your teeth and bones and keep them strong. • Potassium and sodium help maintain your body’s fluid balance

13. Water • Carries nutrients to your cells, helps regulate your body temperature, and helps your body digest food and remove wastes. • When you sweat heavily you need to increase your water intake. • You should drink at least 8 glasses of water per day.

14. MyPyramid Food Guidance System • Guide for developing a healthful eating plan. • Reminds you to be physically active everyday and to make healthy food choices. • Groups food into five food groups

17. Calorie • A unit of heat that measures the energy available in foods. • Mypryamid advise is based on your age, gender and level of physical activity. • If you are very active you may need more calories each day than someone who is less active.

18. How Many calories Do you Need?

19. Food Tracker • Due Next Thursday • Track whatever you eat and drink Friday-Wednesday • 60 points • If you don’t eat a meal just write didn’t eat • Be honest, eat as you normally would