Intro to Nutrition

Homework: My Plate

Homework: Pyramid

How do we get energy from food? Digestion= Processing the food

1. The salivary glands and teethbreak down food in the mouth2. The food travels down the esophagus to the stomach3. Hydrochloric acid (one of the strongest acids in the world)breaks food down into a food goo4. Water and nutrients are absorbedthrough the small intestine5. Solid waste passes through thecolon6. What is left is excreted through thebody

What affects our food choices? What affects your food choices?

• Family, friends, and community• What are our food values in Portland?

• Convenience• Personal Taste• Cost

• Which is more expensive, organic or regular?• Availability of food in your area

• Do we live in a “food-rich” environment?

My food narrative- Discuss one of the following topics:1. An important tradition at home that involves a meal2. Your opinion about a controversial food issue (fad diets,

vegetarian/vegan, etc)

GrainsMake half of your grains whole

Examples: Bread, cereal, rice, pasta Primary source of Carbohydrates or ENERGY! Your brain needs carbohydrates to function, it cannot

use any other energy source What is a whole grain? Fiber is a complex carbohydrate that cannot be

digested. • It is necessary to keep your digestive system

working• It lowers your cholesterol• Found in whole grains like brown rice, whole

wheat bread, unprocessed foods

VegetablesVary your veggies

What is your favorite vegetable? Fact: The 2 most popular vegetables in America are

corn and potatoes. Unfortunately, they contain little nutrients

Good vegetables are brightly colored:• Dark green- spinach, broccoli, asparagus, collard

greens• Red and orange- Peppers, yams/sweet potatoes,

beets• Purple- Eggplant

Vegetables are great sources of minerals!• Without minerals like iron, potassium, and

calcium, our bodies would not work properly.

FruitsFive fruits and veggies a day!

Do you know any fruits that are commonly called vegetables?

Fruits, like vegetables, are great sources of vitamins and fiber:• Citrus fruits- Vitamin C• Berries- Fiber and anti-oxidants• Cantaloupes and apricots- Vitamin A

Careful! Fruits can be high in sugar, so eat sparingly Fruit juices have no fiber, do not contain all of the

same nutrients as whole fruits, and usually have sugar added

Meat, Poultry, Fish, and BeansGo lean on protein

Proteins are the building blocks of your body• They build muscle• They repair tissues• They are a component of your immune system

and help your body fight illness Proteins can be used for energy, but not as easily as

carbohydrates or fats When eating meats, choose lean or low-fat meats like

ground turkey instead of ground beef or sliced ham instead of bacon

Not all proteins come from animals. Vegetarians get proteins from:• Beans, nuts, cheese, whole grains, soy

DairyGet your calcium rich foods

Why is it important for people your age to eat dairy?• Calcium is a critical element for bone growth• The body needs Vitamin D, which we get from

sunlight, to use Calcium Low-fat dairy products are a good source of calcium,

vitamin D, and protein Good choices are low-fat or skim milk, soft cheeses

like mozzarella, and yogurt Eat sparingly: cheddar and other hard cheeses, whole

milk, ice cream

Oils/FatsNot all Fat is bad Fat

Fats are what makes our food taste good. That’s why fat free foods usually have so much added sugar to make up for it.

Fats contain more energy than carbohydrates and proteins combined

Fats also help to regulate body temperature, protect our organs, and play a role in making hormones

Good fats are unsaturated fats like those found in vegetables, like avocados, and vegetable based oils, like olive oil

Bad fats are saturated fats like those found in butter and meat products

Trans fats are chemically modified fats and, like saturated fats, are associated with heart disease and strokes

WaterThe source of life

Healthy humans can survive 8 WEEKS with no food but only but only 3-5 DAYS without water

Water does not provide energy but it is necessary for digestion

You can get water from food and other drinks too! Signs of dehydration includeheadaches, dry mouth, excessive thirst, dark colored urine Good idea: Take 5 drinks from every drinking fountain you pass!

Calories In vs.

Calories OutMaintaining a healthy weight

What is a Calorie?

It is the unit of measurement for energy in food How do we burn calories?

• Basal Metabolic Rate- The calories you burn while at rest

• Physical Activity• Digestion

If we consume more calories than we burn we gain weight