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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