Lesson 1 Nutrients Unit 4 Food Choices and

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Lesson 1: Nutrients Unit 4: Food Choices and Diets

Lesson 1: Nutrients Unit 4: Food Choices and Diets

Starter • Let’s test your nutrition knowledge. • Answer the following TRUE/FALSE questions the

Starter • Let’s test your nutrition knowledge. • Answer the following TRUE/FALSE questions the best you can.

True or False Nutrition Quiz 1. To follow a healthy eating pattern, every single

True or False Nutrition Quiz 1. To follow a healthy eating pattern, every single food must be low in fat. 2. Carbohydrates are a major source of energy intake. 3. To trim fat from your diet, you must eliminate all red meat. 4. 3 ounces of meat is about the same size as a deck of cards. 5. Snacking may keep you from becoming ravenously hungry and overeating at meal time. 6. Low and reduced fat dairy products have less calcium content than their full fat versions. 7. Margarine has fewer calories than butter. 8. All carbohydrates are turned into sugar eventually. 9. Fat free and sugar free foods are a better choice when managing your weight. 10. Water is the most important nutrient.

True or False Nutrition Quiz Answers 1. To follow a healthy eating pattern, every

True or False Nutrition Quiz Answers 1. To follow a healthy eating pattern, every single food must be low in fat. FALSE 2. Carbohydrates are a major source of energy intake. TRUE 3. To trim fat from your diet, you must eliminate all red meat. FALSE 4. 3 ounces of meat is about the same size as a deck of cards. TRUE 5. Snacking may keep you from becoming ravenously hungry and overeating at meal time. TRUE 6. Low and reduced fat dairy products have less calcium content than their full fat versions. FALSE 7. Margarine has fewer calories than butter. FALSE 8. All carbohydrates are turned into sugar eventually. TRUE 9. Fat free and sugar free foods are a better choice when managing your weight. FALSE 10. Water is the most important nutrient. TRUE

Nutrition • To understand how food affects your health, you have to understand nutrition.

Nutrition • To understand how food affects your health, you have to understand nutrition. • Nutrition is the study of how our bodies use the food we eat to maintain our health. • Unfortunately many people have misconceptions of how food works, how much to eat, and what kind of food are nutritious.

Nutrition • Every food we eat is made up of smaller nutritional elements. •

Nutrition • Every food we eat is made up of smaller nutritional elements. • Nutrients are substances found in food that your body needs to function properly. • Some foods have a lot of nutrients and other have very little.

Nutrients • There are 6 essential nutrients that our bodies must have in order

Nutrients • There are 6 essential nutrients that our bodies must have in order to work correctly • • • Carbohydrates Fats Proteins Vitamins Minerals Water

Nutrients • If you think about it, your body is like a car. •

Nutrients • If you think about it, your body is like a car. • You have to add different fluids to a car to keep it running correctly. • Some fluids like gasoline and oil you have to add more frequently and in large amounts • Other things like, transmission fluid antifreeze need to be added less frequently an in smaller amounts.

Nutrients • It doesn’t matter the amount or the frequency of each item –

Nutrients • It doesn’t matter the amount or the frequency of each item – it just matters that the car has the fluids it needs to keep running. • The body is the same way with nutrients.

Nutrients • Your body needs nutrients to keep it running well. • Some nutrients

Nutrients • Your body needs nutrients to keep it running well. • Some nutrients your body needs a lot of and more frequently. • Other nutrients are needed in smaller quantities and less frequently.

Carbohydrates • Carbohydrates are your body’s main source of energy. • Some people call

Carbohydrates • Carbohydrates are your body’s main source of energy. • Some people call carbohydrates – carbs or carbos.

Carbohydrates • Carbohydrates come from many different types of foods. • Fructose = Sugar

Carbohydrates • Carbohydrates come from many different types of foods. • Fructose = Sugar found in fruit • Lactose = Sugar found in milk • Sucrose = Natural sugars like sugar cane, brown sugar, syrup • Maltose = Produced by the body when we eat starches like potatoes, yams, and some grains

Carbohydrates • It doesn’t matter what kind of carbohydrate it is or where it

Carbohydrates • It doesn’t matter what kind of carbohydrate it is or where it came from - all carbohydrates get broken down into sugar called glucose. • Glucose is what your body uses as energy. • Basically it is the “gasoline” or fuel for your body.

Carbohydrates Going back to the car analogy – • If I’m going on a

Carbohydrates Going back to the car analogy – • If I’m going on a long drive I want to make sure I have plenty of gasoline in my car. • If I’m going to exercise for a long time, I want to make sure I have plenty of carbohydrates in my body.

Carbohydrates • The difference between a car and our body’s with carbohydrates is that

Carbohydrates • The difference between a car and our body’s with carbohydrates is that extra gasoline in the car just sits there until I use it up. • In the body, extra carbohydrates that are not used are stored as fat.

Carbohydrates • This is why it is very important that we get enough carbohydrates

Carbohydrates • This is why it is very important that we get enough carbohydrates for our daily activities but not have extra carbohydrates that will be stored as fat.

Assignment #1 • With a partner come up with a reason why you think

Assignment #1 • With a partner come up with a reason why you think this statement is true. • If person is wanting to loose weight they should make sure they watch their carbohydrate intake.

Types of Carbohydrates • There are two different types of carbohydrates 1. Simple carbohydrates

Types of Carbohydrates • There are two different types of carbohydrates 1. Simple carbohydrates are sugars found in honey, table sugars, and fresh fruits.

Simple Carbohydrates • Simple carbohydrates already taste sweet as soon as you eat it.

Simple Carbohydrates • Simple carbohydrates already taste sweet as soon as you eat it. • The body does not have to work hard to digest these carbohydrates into glucose because they are so simple in structure. • Our bodies absorb simple carbohydrate faster • Simple carbohydrates provide quick energy for a short amount of time.

Types of Carbohydrates 2. Complex Carbohydrates are sugars that come from whole grains, starchy

Types of Carbohydrates 2. Complex Carbohydrates are sugars that come from whole grains, starchy vegetables, beans and lentils.

Complex Carbohydrates • Do not taste naturally sweet • In order for the body

Complex Carbohydrates • Do not taste naturally sweet • In order for the body to use complex carbohydrates, the body must break them down into simple sugars first through digestion. • This takes time which means the body will not use up the carbohydrates as fast. • Nor will it cause a spike in energy levels • A person will feel full longer because of this.

Assignment #2 • With your partner sort the following list of carbohydrates into the

Assignment #2 • With your partner sort the following list of carbohydrates into the correct type. • • • • Orange Juice Potatoes Carrots Honey Syrup Zucchini Wheat Bread Rice Chocolate Oats Brown Sugar Kidney Beans Pasta Soda Pop

Assignment #2 Answers Simple Carbohydrates Complex Carbohydrates • Orange Juice • Honey • Syrup

Assignment #2 Answers Simple Carbohydrates Complex Carbohydrates • Orange Juice • Honey • Syrup • Chocolate • Brown Sugar • Soda Pop • • Potatoes Carrots Zucchini Wheat Bread Rice Oats Kidney Beans Pasta

Fats • Most people think that fat is bad for you. • Fat is

Fats • Most people think that fat is bad for you. • Fat is bad for you in large amounts • But your body needs small amounts of fat to stay healthy • Fat is the energy storing nutrient

Fats • Remember that all left over carbohydrates that are not used by the

Fats • Remember that all left over carbohydrates that are not used by the body for energy are stored as fat. • This means that when a person does not get carbohydrates from food, the body will break down stored fat to release energy back into the blood stream.

Assignment #3 • With a partner discuss why this statement would be true. •

Assignment #3 • With a partner discuss why this statement would be true. • A person eating a low carbohydrate diet will start to lose weight and fat.

Fats • Fats do other things for our bodies besides store energy. • Fats

Fats • Fats do other things for our bodies besides store energy. • Fats help the body by: • • • Storing vitamins Lubricating joints Build coverings around our nerves Maintain body temperature Giving hair and skin a healthy shine

Fats • Fats also: • Add flavor to our foods • Helps us feel

Fats • Fats also: • Add flavor to our foods • Helps us feel full longer because it stays in our stomach longer

Types of Fats Bad Fats 1. Saturated Fats: These are fats that are solid

Types of Fats Bad Fats 1. Saturated Fats: These are fats that are solid at room temperature • Because they are solid at room temperature they increase the chances of: • Heart disease • Blocked arteries • Increased levels of LDL’s (bad cholesterol)

Types of Fat 2. Trans Fats: Are artificially created in the laboratory to provide

Types of Fat 2. Trans Fats: Are artificially created in the laboratory to provide a cheap alternative to butter. • Trans Fats: • Are found in cookies, cakes, breads, and crackers • Are worse than saturated fats • Increase LDL (bad cholesterol) and Decrease HDL (good cholesterol) • Examples would be margarine and shortening

Types of Fat Good Fat 3. Unsaturated Fats: These are fats that are liquid

Types of Fat Good Fat 3. Unsaturated Fats: These are fats that are liquid at room temperature. • Unsaturated fats: • • • Come from plants and some fish Build cell membranes Protect nerves Reduce LDL (bad cholesterol) Considered to be a better choice of fat

Assignment #4 • With your partner sort the following list of fats into the

Assignment #4 • With your partner sort the following list of fats into the correct column. • Bacon grease • Vegetable oil • Lard (fat from an animal) • Cheese • Butter • Margarine • Cooking Spray • Olive Oil • Vinaigrette Salad dressing • Shortening • Skim Milk • Fudge

Assignment #4 Answers Saturated Trans Fat Unsaturated • Bacon grease • Cheese • Butter

Assignment #4 Answers Saturated Trans Fat Unsaturated • Bacon grease • Cheese • Butter • Fudge • Lard (fat from an animal) • Shortening • Margarine • Cooking Spray • Vegetable oil • Olive Oil • Vinaigrette Salad dressing • Skim Milk

Cholesterol • Cholesterol is a waxy, fat-like substance that’s found in some foods and

Cholesterol • Cholesterol is a waxy, fat-like substance that’s found in some foods and produced by the liver and some body cells. • Our bodies need cholesterol to function properly. • But we only need a limited amount.

Types of Cholesterol • There are two types of cholesterol 1. High density lipoproteins

Types of Cholesterol • There are two types of cholesterol 1. High density lipoproteins or HDL: 1. 2. 3. 4. 5. Good cholesterol Helps get rid of LDL Builds cell walls Helps create vitamin D Produce hormones

Types of Cholesterol 2. Low density lipoproteins or LDL: 1. Bad cholesterol 2. Causes

Types of Cholesterol 2. Low density lipoproteins or LDL: 1. Bad cholesterol 2. Causes buildup of plaque on the walls of arteries 3. Increase chances of heart disease

 • Plaque is a substance that builds on arterial walls over time. •

• Plaque is a substance that builds on arterial walls over time. • Usually caused by excess cholesterol and fat in the blood • Causes a restriction of blood flow to the heart

Proteins • Proteins are nutrients that build and repair tissues and cells. • They

Proteins • Proteins are nutrients that build and repair tissues and cells. • They are the building blocks of the body.

Protein • Proteins are part of every cell, tissue, and organ in our bodies.

Protein • Proteins are part of every cell, tissue, and organ in our bodies. • Proteins are constantly being broken down and replaced. • When we eat proteins they are digested into amino acids.

Amino Acids • Amino acids are small units that make up proteins. • Our

Amino Acids • Amino acids are small units that make up proteins. • Our bodies can produce most Amino acids on its own

Amino Acids • There are three types of amino acids: 1. Essential: cannot be

Amino Acids • There are three types of amino acids: 1. Essential: cannot be made by the body and must get from food 2. Nonessential: body produces 3. Conditional: not essential except in times of illness and stress when the body can’t make them

Foods with Proteins • Foods with a lot of proteins come from animal products:

Foods with Proteins • Foods with a lot of proteins come from animal products: • • • Red meat Chicken Fish Eggs Milk Cheese

Foods with Proteins • Some proteins come from plants like: • Beans • Tofu

Foods with Proteins • Some proteins come from plants like: • Beans • Tofu • Nuts

How Much Protein? • Most of use get plenty of protein in our daily

How Much Protein? • Most of use get plenty of protein in our daily diet. • Most Americans eat 2 to 3 times the amount of protein their bodies need in one day • So how much protein is the right amount? • Age 1 -3 • Age 4 -8 • Age 9 -13 • Girls 14 -18 • Boys 14 -18 • Women 19 + • Men 19 + 13 grams 19 grams 34 grams 46 grams 52 grams 46 grams 56 grams

Protein in Foods • 1 cup milk 8 grams • 3 ounce meat 21

Protein in Foods • 1 cup milk 8 grams • 3 ounce meat 21 grams • 8 ounce yogurt 11 grams • Add this together and it is enough protein for an adult male for one day.

Protein Drinks and Bars • Many people think that by drinking protein drinks or

Protein Drinks and Bars • Many people think that by drinking protein drinks or eating protein bars they will get larger muscles.

Protein Drinks and Bars • What most people do not understand is that the

Protein Drinks and Bars • What most people do not understand is that the extra protein only help if they are working out. • The working of the muscles added with the extra protein can help build muscle mass.

Protein Drinks and Bars • But remember, most of us already get more protein

Protein Drinks and Bars • But remember, most of us already get more protein than what we need. • We really don’t need the extra protein found in shakes and bars. • So what happens to all the extra protein we eat.

Protein Drinks and Bars • Our bodies send extra protein to our kidneys to

Protein Drinks and Bars • Our bodies send extra protein to our kidneys to filter through and get flushed out. • Basically you are paying for expensive urine.

Protein Drinks and Bars • There added problems with protein drinks and bars. •

Protein Drinks and Bars • There added problems with protein drinks and bars. • Many of them contain high amounts of carbohydrates to make them taste good.

Protein Drinks and Bars • We know that extra carbohydrates are stored fat in

Protein Drinks and Bars • We know that extra carbohydrates are stored fat in our bodies. • People who are consuming protein drinks and bars need to be very careful that they are not exceeding their carbohydrate intake. • Otherwise they are putting on more fat than muscle.

Vitamins • Vitamins are organic compounds that control several body functions. • Many of

Vitamins • Vitamins are organic compounds that control several body functions. • Many of our vitamins are found in fruits, vegetables, and nuts. • You only need small amounts of vitamins to stay healthy.

Vitamins • If you eat a healthy, well balanced diet you will easily get

Vitamins • If you eat a healthy, well balanced diet you will easily get your recommended daily vitamins. • If you don’t like fruits and vegetables you could always take a vitamin supplement. • But your best source is through natural foods.

Vitamins • Can you get too many vitamins? • There are two types of

Vitamins • Can you get too many vitamins? • There are two types of vitamins • Water soluble: • Store in water • Extra get flushed out with urine • Fat soluble: • Vitamins A, D, E, K • Store in fat • Can become toxic if you have too many

Minerals • Minerals are elements that are essential for regulating body functions and maintaining

Minerals • Minerals are elements that are essential for regulating body functions and maintaining healthy teeth and bones. • We only need small amounts of minerals in our daily diet.

Minerals • Some examples of minerals: • Calcium: helps strengthen bones and teeth •

Minerals • Some examples of minerals: • Calcium: helps strengthen bones and teeth • Phosphorus: helps form teeth and bones • Magnesium: Maintains nerve and muscle functions • Potassium: Helps nerves communicate with muscles • Iron: creates and maintains red blood cells

Water • Water is probably the most important nutrient. • Water makes up 70

Water • Water is probably the most important nutrient. • Water makes up 70 -75% of your total body weight. • Which means if you weigh 150 pounds 105 – 112 pounds of that weight is just water.

Water • A human can only survive a few days without water. • Every

Water • A human can only survive a few days without water. • Every cell, tissue, and organ needs water to work properly. • Without water, the body quickly starts to deteriorate.

Dehydration • Dehydration is the drying out of the body. • These means that

Dehydration • Dehydration is the drying out of the body. • These means that more water is moving out of the cells and bodies than we take in through drinking.

Dehydration • Because dehydration can be life threatening it is important to recognize what

Dehydration • Because dehydration can be life threatening it is important to recognize what can cause it and the signs.

Dehydration Causes Signs • Fever • Vomiting • Diarrhea • Lack of water intake

Dehydration Causes Signs • Fever • Vomiting • Diarrhea • Lack of water intake • Burns • Medication • Increased thirst • Dry mouth and swollen tongue • Weakness • Dizziness • Confusion • Fainting • No Sweat • Decrease urine output

Quick Check 1. Which of the following nutrients is responsible for storing energy? A.

Quick Check 1. Which of the following nutrients is responsible for storing energy? A. B. C. D. Protein Complex Carbohydrates Fats Simple Carbohydrates 2. Simple sugars take longer to digest. True / False 3. Which of the following types of fats is considered to be the worst? A. B. C. D. Saturated fats Trans Fats Unsaturated Fats Cholesterol 4. Some protein drinks and protein bars contain large amounts of ___ that causes an increase in weight. A. B. C. D. Vitamins Carbohydrates Cholesterol Protein 5. What is not a symptom of dehydration A. B. C. D. Dizziness Sweating Confusion Weakness

Quick Check Answers 1. Which of the following nutrients is responsible for storing energy?

Quick Check Answers 1. Which of the following nutrients is responsible for storing energy? A. B. C. D. Protein Complex Carbohydrates Fats Simple Carbohydrates 2. Simple sugars take longer to digest. True / False 3. Which of the following types of fats is considered to be the worst? A. B. C. D. Saturated fats Trans Fats Unsaturated Fats Cholesterol 4. Some protein drinks and protein bars contain large amounts of ___ that causes an increase in weight. A. B. C. D. Vitamins Carbohydrates Cholesterol Protein 5. What is not a symptom of dehydration A. B. C. D. Dizziness Sweating Confusion Weakness