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Nutrition: Words to Know ü NUTRITION - is the science that studies how the body makes use of food ü DIET - is everything you eat and drink ü NUTRIENTS - are the substances in food ü CALORIES – See the next slide
What’s the deal with CALORIES? �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
6 Essential Nutrients � 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
CARBOHYDRATES � Your body's main source of energy. � Most calories (55%) should come from carbohydrates. � Carbohydrates can be grouped into two categories: Simple and Complex. ◦ Simple Carbohydrates = Sugars ◦ Complex Carbohydrates = Starch & Dietary fiber.
Main Sources of Carbohydrates � Grain ◦ ◦ products Breads Cereals Pasta Rice � Fruits � Vegetables � Dairy � https: //www. youtube. com/watch? v=6 es. FOqj_ Ia. Y
PROTEIN � Needed for growth; building and repair or body tissues � The “building blocks” of the body � Secondary energy source
Main Sources of Protein � 2 Kinds of Proteins: Complete Proteins: Come from Animals Meat - fish, poultry Milk Yogurt Eggs Incomplete Proteins: Come from Plants Grains Legumes-Dry Beans Nuts Seeds � https: //www. youtube. com/watch? v=1 p 0 LEWP 7 r 4 g
� 2 FAT Types: Saturated and Unsaturated � Maintains skin and hair � Cushions vital organs � Provides insulation � Production and absorption of certain vitamins and hormones.
Main Sources of Fat � Animal-based ◦ Meats ◦ Milk products ◦ Oils foods � Nuts � Seeds � https: //www. youtube. com/watch? v=3 Gqo 3 Y 6 WFYA
� Help VITAMINS 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. � EXAMPLES: Vitamins come from a variety of sources ◦ Eat a assorted & colorful diet! ◦ https: //www. youtube. com/watch? v=LBk. MLw. C_o. XU
� Minerals 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 � https: //www. youtube. com/watch? v=Aa. Us. Am 5 k. Zvw
� WATER 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? � https: //www. youtube. com/watch? v=q. MBH 6 -TNR 74
Nutrition 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. 1. What is the serving size for this food? 2/3 Cup 2. How many serving are in this package? 8 Servings 3. How many calories are in ONE serving of this food? 230 Calories 4. How many calories are in THREE serving of this food? 230 x 3 = 690 Calories
Nutrition Labels Continued… 5. How many calories from fat in each serving? 40 Calories from Fat 6. How many grams of protein are in TWO serving of this food? 6 grams 7. What 3 Nutrients do we want to LIMIT in our diet to be healthy? Fat, Cholesterol & Sodium 8. What 3 Nutrients do we want to make sure we get enough of in our diet to be healthy? Dietary Fiber, Vitamins & Minerals
Using Percent Daily Value � Percent Daily Value is based on a 2000 Calorie/Day Diet ◦ Low = 5% or less of the Daily Value ◦ Moderate = 6%-19% of the Daily Value ◦ High = 20% or more of the Daily Value
Using % Daily Value to Evaluate Food Low – 5% or Less Daily Value • Saturated Fat 5% • Cholesterol 0% • Moderate – 6 -19% Daily Value • • • Total Fat 12% Sodium 7% Carbohydrates 12% Dietary Fiber 16% Vitamin A 10% Vitamin C 8% High – 20% or Higher Daily Value • Calcium 20% • Iron 45%
Nutrition Facts Assessment Directions: Analyze the nutritional value of this food ü ALL nutrients with a percent daily value should be listed in the chart ü List both the nutrient AND the percentage ü Answer the questions below the chart
Mc. Donald'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 Plate Featuring My. Plate and the 2010 Dietary Guidelines
What is My. Plate? �My. Plate is a tool designed to remind Americans to eat healthfully �My. Plate illustrates the five food groups using a familiar mealtime visual, a place setting
My. Plate 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 Diseases A TYPICAL AMERICAN DIET TOO HIGH in: o Saturated fat o Sodium o Sugar TOO LOW in: o Whole grains o Calcium o Fiber Such a diet increases the risk of diseases, including: ◦ Heart Disease ◦ Diabetes ◦ Cancers (colon, prostate, mouth, throat, esophagus, lung, stomach) ◦ Osteoporosis
Portion Distortion �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*