NUTRITION AND YOU

Look how far we have come…..

Review what the basics are as far as nutrition…. and then what a serving

size looks like… Learning Targets:

Review “basics” of nutrition Analyze your own diet Learn to use resources that can help you

make better choices Review how activity level affects food

needs Learn nutritional properties of foods

Take Notes on information written in red

New guide for a balanced diet…

You Tube Clip on Healthful Foodshttps://www.youtube.com/watch?v=YUGPqGXfkdw

Epidemic of Obesity

Nutrients

Chemical substances in food that helps maintain the body

Some supply energy, while others repair and build tissue You need over 50 nutrients for good health No food provides all the nutrients needed for the body.

That is why a VARIED diet is so important Types of Nutrients

Protein Carbohydrates Fats Vitamins Minerals Water

Proteins

Functions: Protein is found in EVERY cell Provides amino acids which are essential for growth, maintenance and

repair of tissue Regulates body processes (fluid balance) Can be used for energy if carbohydrates and fat are not available

Sources: 20 essential amino acids

9 have to come from food (essential amino acids) Complete protein

Examples: Meat, eggs and dairy Incomplete protein

Legumes, grains and vegetables Must be made complete or body can’t use it

How much is needed? 20% of total caloriesBest Choices: lean protein (chicken, salmon, turkey, )

Carbohydrates

Simple Carbs: look for “ose” to identify hidden sugars! Glucose, Fructose, Lactose, Sucrose

Complex Carbs: Starch, Glycogen, Fiber

Functions: Primary source for the body’s energy Helps digest fat Used for growth and maintenance Rich in fiber help prevent cancer and intestinal problems

Sources: Vegetables, Pasta, Seeds, Nuts, Fruit, Legumes (peas, beans)

How much is needed? 55-65% of your calories should come from carbohydrates

(mainly complex)

Fats Functions: Provide energy Carry fat soluble vitamins Needed for healthy skin Provide protection to organs Help regulate body temperature

Sources: Visible sources (accounts for 40% of fat calories consumed)

Butter/margarine Salad dressings Oils and shortening

Invisible sources (accounts for 60% of fat calories consumed) Eggs, cream baked products, avocados

How much is needed?No more than 15% of daily calories…..CHOOSE MONO AND UNSATURATED FAT

SOURCES

Best Choices: lean protein (chicken, salmon, turkey, )SATURATED (animal based: cheese, butter, etc) and TRANS FAT( used during

manufacturing process, in lots of processed types of foods, crackers, cookies, etc. ELIMINATE THESE

)

Fat also…

Provides protection to organs Helps to regulate body temperature Regulate certain hormones Coating on nerves and the membranes

that surround body cells Adds taste and texture to foods Helps you feel full for several hours

after you eat

Fat soluble vitamins

A,D,E,K stored in fat in the body A for vision D comes from sun needed for bones E found in fatty food is an antioxidant K needed for clotting blood

Minerals

Chemical elements that are needed for certain body processes, such as enzyme activity and bone formation Calcium Chromium Copper Fluoride Iodine Iron Magnesium Potassium Phosphorus Selenium Sodium Sulfur Zinc

Water Soluble Vitamins

Contain carbon and are needed in small amounts to maintain health and allow growth

B vitamins – use for cell metabolism & energyFolate – especially important during

pregnancyBiotin – helps metabolize enzymes

C vitamins – helps produce collagen which repairs skin, bones and muscle, also helps the immune system function properly

Water

About 60% of your body Need about 2 ½ quarts (8 ½ cups) per day Some water comes from food Prevents Dehydration – Warning Signs

Thirst Headache Fatigue Loss of appetite Dry eyes/mouth Dark urine color Nausea Difficulty concentrating Confusion Disorientation Can cause death

Calories

Units of energy 1 calorie = the amount of energy it takes to

raise the temperature of 1 gram of water 1 degree C

Carbohydrates 1 gram = 4 calories

Fats 1 gram = 9 calories

Protein 1 gram = 4 calories

Nutrition Labeling:

How many of you read those labels?

http://www.youtube.com/watch?v=J2UyPAwiEz0&feature=related

9 minutes

Food DiaryDue Next Class Period

Starting tomorrow keep track of all the food you eat for the next 24 hour period.

Also estimate what size serving did you have?

For example: A turkey sandwich may have –

2 slices of bread 4 oz of turkeyLettuce, tomato

Choose My Plate Website:

Use this website to “Create a Profile” to find your own personal recommendations

https://www.choosemyplate.gov/SuperTracker/default.aspx

https://www.youtube.com/watch?v=c7A2RylUTiw

https://www.youtube.com/watch?v=dU4l7_Bl4iU