Nutrition Unit

1. Nutrition Unit

2. Nutrition Vocabulary • Nutrition – Eating foods the body needs to grow, develop, and work properly. • Nutrients- The substances in food our body needs. • Diet – The food and drink we regularly choose to consume (dietary habits). • Digestion-The breaking down of the foods we eat into a form the body can use. • Fiber- The indigestible part of foods we eat. Found in fruits, vegetables and grains. • Cholesterol- waxy substance found in fat. Can build up in arteries and cause health problems.

3. Nutrition vocabulary • Calorie- The unit of energy in food. • Metabolism- The process of converting energy in food into a form your body can use. • Expiration date- the last date a product should be used. • Daily value- the amounts of nutrients needed each day. • Nutrition facts label- The labels found on packaged foods telling nutrient information. • Dietary guidelines-

4. Geography/local products Family/culture Traditions/holidays Convenience/fast foods Budget Peer Pressure (lunch) Advertising Friends Personal Taste Factors That Influence Your Diet…

5. Nutrients • Why do you need food? • To keep your body healthy. • For energy. • Your body can make some of the nutrients it needs, but MOST come form the foods you eat. • There are 6 main categories of nutrients: • Carbohydrates , Proteins, Fats , Vitamins , Minerals , and Water

6. 1. Carbohydrates • Main function -The body’s main source of energy. • 4 calories / 1 gram • Two types: 1.Simple Carbohydrates- Easy to digest. Quick energy source • Fructose = Fruit • Lactose = Milk • Maltose = Grain • Sucrose = Table Sugar 2.Complex Carbohydrates (starches)- • Breads, pastas, rice, potatoes, nuts, vegetables, legumes. • RDA: 40 to 45 % daily caloric intake.

7. 2. Proteins • Main function -They help build, repair, and maintain all the body tissues. • 4calories / 1 gram • Made of chains of building blocks called amino acids. • 22 different amino acids, your body can ONLY make 8 on its own. • 2 main sources: 1.Animal Sources (CompleteProteins- contain all 22 amino acids) • Fish, Meat, Poultry, Eggs, Milk, Cheese. 2.Plant Sources –Non –animal sources(Incomplete Proteins) • Beans, Seeds, Nuts, Soy bean ,tofu.

8. 2-b. Proteins • Main Function: • Vital to build and repair body cells. • In enzymes proteins control rate of biochemical reactions in cell body. • In hormones proteins regulate reactions. • In antibodies proteins help identify and destroy bacteria and viruses. • RDA: 40 to 45 % daily caloric intake.

9. 3. Fats • Main function -Are a great source of energy and essential for vital body functions. • 9 calories / 1 gram • Fats help to… • Insulate the body. • Cushion the bodies organs. • Carry fat-soluble vitamins. • Promote healthy skin and normal growth. • Are very important but only needed in small amounts. Diets containing too much fat are linked to weight gain and heart disease.

10. 3b. Fats-2 types 1.Saturated Fats (LDL)-bad cholesterol • Tend to be solid at room temperature, Found in meats and dairy products. 2.Unsaturated Fats (HDL)-good cholesterol • Found in vegetables and some fish. • Liquid at room temperature. RDA: 10 to 15 % daily caloric intake.

11. 4. Vitamins Help keep your body healthy and control body functions, but do NOT provide energy. Control many vital body processes. Work with minerals. Vitamins can be found in fresh vegetables, fruits, nuts, and dairy products. Many people take vitamins in the form of a pill, this is ok. However, the best way to get your vitamins is by eating a variety of fruits a vegetables.

12. 4b. Vitamins-2 types 1.Water-Soluble Vitamins • Dissolve in water (excess is excreted in urine). • Easily digested. • Not stored in body tissues, you need to get them everyday. • You can decrease vitamin loss by… • Cooking fruits and vegetables quickly. • Steaming or using small amounts of water. • Covering food during cooking. • Using leftover fluid in soups and stews. 2.Fat-Soluble Vitamins • Absorbed and transported by fat. • Excess stored in fatty tissue. • Excess can have toxic effects.

13. 4c. Vitamins

14. 5. Minerals Are essential for good health. Are very important, but only needed in small quantities. Are inorganic substances that the body can NOT make. Electrolytes – Sodium, Chloride, and Potassium Lost through perspiration / must replenish. They become electrically charged when in body fluids. Electrolyte balance requires that the intake of water and electrolytes is equal to the amounts of water and electrolytes eliminated from the body.

15. 5b. Minerals

16. 6. Water • Is the most essential nutrient. • You can not survive more than a few days without water. • Your body is almost 70% water. • What water does for you… • Carries nutrients and waste products throughout your body cells. • Helps regulate body temperature. • Coolant (Perspiration/Sweat) • Fills the spaces between cells which are made mostly of water. • Helps lubricate your joints.

17. 6b. Water • You should drink 8 to 10 glasses of water per day. • Many foods also contain water… • Fruits, Vegetables, Milk (75% water) • Poultry and Meat (50 to 60 % water) • Grain Products (5 to 35% water) • Lack of water can lead to… • A poor functioning body. • Dehydration, the drying out of the body. • Fainting. • Death (Extreme Cases).

18. Choosemyplate.gov

19. Choose my plate • Fruits - 20% of the plate • Vegetables – 30% of the plate • Grains – 30% of the plate • Proteins – 20% of the plate

20. Food Labels p.198 Why do we have food labels?

21. Food care and safety • Clean – the visible dirt and contaminants from your food • Wash- before consuming fruits and vegetables • Separate – the inedible foods from the edible • Heat/ cook the food- to kill any food borne pathogens that may be in the tissues of the animal • Check the temperature – to be sure any pathogens are destroyed before consuming. • Chill- refrigerate any leftover food.

22. What does our body do with the foods we eat? • Metabolism- the rate at which our body converts food to energy. • Calories- the energy value of food. • Exercise- a nutritious diet should be accompanied with daily physical exercise • Portion- what you put on your plate. • Serving size- the amount recommended by the manufacturer.