Nutrition

Nutrition: Words to Know NUTRITION - is the science that studies how the

body makes use of food

DIET - is everything you eat and drink

NUTRIENTS - are the substances in food

CALORIES – See the next slide

A calorie is a unit of energy produced by food and used by the body

There are 3500 calories in a pound◦ Fat: 1 gram = 9 calories◦ Protein: 1 gram = 4 calories◦ Carbohydrates: 1 gram = 4 calories

What’s the deal with CALORIES?

Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need:

◦ Carbohydrates◦ Protein◦ Fat◦ Vitamins◦ Minerals◦ Water

6 Essential Nutrients

Your body's main source of energy.

Most calories (55-60%) should come from carbohydrates.

Carbohydrates can be grouped into two categories: Simple and Complex.  ◦ Simple Carbohydrates = Sugars ◦ Complex Carbohydrates = Starch & Dietary fiber.  

  

CARBOHYDRATES

Grain products◦ Breads ◦ Cereals◦ Pasta ◦ Rice

Fruits Vegetables

Main Sources of Carbohydrates

Needed for growth; building and repair or body tissues

The “building blocks” of the body Secondary energy source

PROTEIN

2 Kinds of Proteins:

Main Sources of Protein

Complete Proteins: Contains all of the

essential amino acids

Incomplete Proteins: Do NOT contain all the essential amino acids

Come from Animals Meat - fish, poultry

Milk Yogurt Eggs

Come from Plants Grains

Legumes-Dry Beans Nuts

Seeds

2 Types: Saturated and Unsaturated   Maintains skin and hair Cushions vital organs Provides insulation Production and absorption of certain

vitamins and hormones.  

FAT

Animal-based foods ◦ Meats ◦ Milk products◦ Oils

Nuts ◦ Peanut butter

 

Main Sources of Fat

Help to regulate chemical reactions in the body.  

Vitamins cannot be made in the body, we must obtain them through the diet.    

Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose.

Vitamins come from a variety of sources ◦ Eat a assorted & colorful diet!

VITAMINS

Minerals are components of foods that are involved in many body functions.   

Minerals are not a source of energy and are best obtained through a varied diet rather than supplements.

Minerals come from a variety of foods

MINERALS

Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.  

Most of our body weight (60-70%) is made up of water.  

Drink at least 64 oz. per day

How do you know if you are drinking enough water? ◦ Clear urine

 

WATER

Food Labels Serving Size – The amount of food, such as 1

cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food.

What is the serving size for this food? ◦ Answer - ½ Cup

How many serving are in this container? ◦ Answer - 4 Servings

How many calories are in 1 serving of this food? ◦ Answer – 90 Calories

How many calories are in 3 serving of this food? ◦ Answer – 270 Calories

Using the Percent Daily Value◦ Low = 5% or less of the Daily Value◦ Moderate = 6%-19% of the Daily Value◦ High = 20% or more of the Daily Value

Nutrition Facts

AssessmentAnalyze the

nutritional value of this food.

ALL nutrients with a

percent daily value should be listed in the chart

List both the nutrient AND the percentage

McDonald's Big Mac

Food Label Assessment 10 point Assessment

Please read the directions CAREFULLY!!!

Turn your paper over when you are done

Build a Healthy PlateFeaturing MyPlate and the 2010 Dietary Guidelines

What is MyPlate?MyPlate is a tool designed to remind

Americans to eat healthfully MyPlate illustrates the five food groups

using a familiar mealtime visual, a place setting

MyPlate Key Messages Balancing Calories

◦Enjoy your food, but eat less.◦Avoid oversized portions.

Foods to Increase◦Make half your plate fruits & vegetables.◦Make at least half your grains whole. ◦Switch to low-fat (1%) or fat-free (skim) milk.

Foods to Reduce◦Choose foods that have less sodium. ◦Drink water instead of sugary drinks.

Build a Healthy Plate by Choosing…

• Nutrient-dense foods • A variety of fruits and

vegetables in a rainbow of colors.

• Fiber-rich whole grains • Low-fat or fat free milk and

dairy products.• Protein foods that are low

in fat.

CUT BACK • SOLID FATS

– Saturated fat & trans fat heart disease– Replace with healthy unsaturated fat

• ADDED SUGAR– Sugar adds calories weight gain– Choose water, 100% juice over soda

• SALT (SODIUM)– Raises blood pressure hypertension – Processed foods, fast food, frozen meals– Season with spices and herbs instead of salt

Nutrition Related DiseasesA TYPICAL AMERICAN DIET

TOO HIGH in:oSaturated fatoSodiumoSugar

TOO LOW in:oWhole grainsoCalciumoFiber

Such a diet increases the risk of diseases, including:◦Heart Disease◦Diabetes◦Cancers (colon, prostate, mouth, throat,

esophagus, lung, stomach) ◦Osteoporosis

A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.

A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. Many foods that come as a single portion actually contain multiple servings.

Get Wise To Portion Size Video (19 minutes) SAFARI MONTAGE

*There will be a 5 question quiz upon completion of the video*

Portion Distortion