Food & Nutrition part II

1. Food & Nutritionpart II Objectives: Students can name three of the classes of nutrients that supply the body with energy. Students can describe what carbohydrates, fats, & proteins will do for the body. Students will identify what vitamins do for the body. Students will identify what minerals do for the body. . Students will explain why water is so important to the body. Indian Hills Middle School

2. Quick Review: • Name as many facts about food as you can. • Food gives you energy! • Food is social! • Food affects how you think, feel, & perform. • Food contains nutrients necessary for bodily functions. • Promotes growth • Repairs the body tissues. • Helps resist disease. • Contains calories • Contains 6 Nutrients: Carbohydrates, fats, proteins, vitamins, minerals & water

3. 6 Classes of Nutrients: • Carbohydrates, Fats, & Proteins • Vitamins, Minerals & Water

4. Carbohydrates • Supplies energy for the body Two Types of Carbohydrates • Simple Carbohydrates are also know as sugars • Sugars occur naturally in fruits, vegetables, and milk • Glucose, a sugar, is the main provider of energy for your body’s cells • Manufactured foods: Cookies, candies, soft drinks • Complex Carbohydrates are made up of sugars that are linked together chemically • Starches are one of the main types of complex carbohydrates • The starches are found in potatoes, grains, rice, oats, corn

5. Fiber: • It is a complex carbohydrate found in plants. • It is not a nutrient because it cannot be broken down and then absorbed into your bloodstream. • It is necessary for the proper functioning of your digestive system. Whole-grain breads and cereals, vegetables, fruits, nuts, beans, seeds • A High Fiber Diet: • Helps prevent constipation • May reduce the risk of colon cancer • May help prevent heart disease

6. The body’s Energy Reserves: • At a meal, you usually eat more carbohydrates than your body can immediately useand it is broken down into glucose. • The extra glucose (sugar) is converted into a type of starch called glycogen and stored for later use. • If you over eat carbohydrates and the body’s glycogen stores are full, the excess is stored as fat. • 45-65% of a person’s daily calorie intake comes from carbohydrates. • Simple carbohydrates give quick bursts of energy. • Complex carbohydrates provide better long-term sustained energy.

7. Fats: 3 Main Fats: Unsaturated Fats, Saturated Fats, Trans Fats • Fat supply’s your body with energy • Helps form your cells • Maintains body temperature • Protects your nerves • 20-35% of your calories come from fat • Fat Facts: Saturated Fats Unsaturated Fats • Usually solid at room temperature • Animal fats, dairy products • Too much saturated fat in your diet leads to heart disease • Liquid at room temperature • Found in vegetable oils, nuts, and seeds • Can help fight heart disease

8. Fat: continued Cholesterol Trans Fats • A waxy, fatlike substance that is found only in animal products. • Saturated fats. • Your body needs some cholesterol to make cell membranes and nerve tissue, certain hormones, and substances that aid in in the digestion of fat • Excess cholesterol causes plaque to form on the walls of the blood vessels blocking blood flow to the heart. • Extra hydrogen is added to the vegetable oil by the manufacturers • Increases freshness • Found in margarine, chips, and commercially baked goods • Unhealthy risks for heart disease

9. Proteins Supplies the body with energy! • The most important function of proteins is their role in the growth and repair of your body’s tissues. When you eat proteins your body breaks it down into amino acids and absorbs it into the bloodstream to be reassembled by cells to form the kinds of proteins you need. Foods that contain protein: • Your body is made up of protein. Poultry Meats Nuts, dried beans, lentils Milk Eggs Milk Products

10. Proteinscontinued: 10-35% of your calories should come from proteins • Incomplete Proteins • Complete Proteins Proteins from animal sources---meats, fish Proteins from plant sources—dried beans Rice & beans together = Complete Proteins

11. Vitamins • Myth: As part of a healthy diet, people need to take dietary supplements. • Fact: A diet that contains a variety of healthful foods usually supplies all the vitamins and minerals that your body needs. What Are Vitamins? Nutrients that are made by living things, are required only in small amounts, and assist many of the chemical reactions in the body are vitamins. Vitamins do not provide the body with energy, instead they help with various body processes, i.e. clotting the blood, maintaining healthy skin, bones, teeth, vision 2 Classes of Vitamins: Fat-soluble Vitamins dissolve in fatty materials. Water-soluble Vitamins dissolve in water.

12. Minerals The body requires only small amounts of minerals • What are minerals? • They are nutrients that occur naturally in rocks and soil. The plants absorb the minerals from rocks and soil through their roots and the animals eat the plants. We eat the plants/meat. You need 7 minerals in significant amounts: Calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur

13. Minerals continued: • Calcium: helps with blood clotting, assists the nervous system, and is the essential ingredient in maintaining strong bones & teeth. Milk/Dairy products, beet greens, broccoli • Potassium: helps with maintaining a healthy water balance in the body and helps regulate blood pressure. Baked potatoes, spinach, bananas, dried fruits, oranges, tomato products • Iron: is necessary for healthy red blood cells. Found in iron fortified cereal, spinach, a serving of lean beef • Sodium: helps with heart function and water balance. Too much salt creates high blood pressure. Table salt, processed or manufactured foods, chips, salted nuts, canned soups

14. Water • 65% of your body is water. • Water is essential for all life processes. • Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in a water solution. • Water is the primary component of blood and tissue. • It carries waste products from the body and helps digest food. • 10-14 8-ounce cups of water are required daily. The water can be in foods that contain a lot of water (fruits/vegetables) or drinks.

15. Good Health Review & Questions: • List the 3 classes of nutrients responsible for the body’s energy. • Explain the difference between simple and complex carbohydrates. • Why is fiber important? • Explain unsaturated fats and saturated fats. • Why is too much cholesterol bad for the body? • What is the role of proteins in the body? • What are complete and incomplete proteins? • What do vitamins do for the body? • What do minerals do for the body? • What are the 7 minerals necessary for good health? • What does water do for the body?