PROTIEN CARBS FAT Nutrients from food we eat

PROTIEN, CARBS, FAT Nutrients from food we eat

Carbs, Fat, and Protein are three main nutrients we get from food. They are the only nutrients that provide us with calories (the energy we get from food). Each nutrient provides us with different amounts of energy. THREE MAIN NUTRIENTS

CALORIE The measurement of energy from the food we eat. Provided by carbs, fat, and protein.

METABOLISM The rate in which our bodies convert the food we eat into energy for our cells to use. Metabolism is most efficient from the time we are born until 3 yrs old. Then again in our teenage years. Metabolism continues to become less efficient as we get older.

BASAL METABOLIC RATE The amount of calories your body needs to survive and sustain daily body functions. Usually between 1, 400 -1, 800 calories

ACTIVE METABOLIC RATE The amount of calories you need to do daily activity or more based on your level of exercise and lifestyle. Most people that is 2, 000 -2, 500 calories. Athletes may have AMR of 3, 000 -4, 500 calories per day depending on their daily exercise.

1 gram of carbs=4 calories of energy Should consume 60 -80 % of your daily calories from carbs Simple Carbs: Sugars, juices, candies, junk food. Only nutrient you are getting from these foods is sugar and calories (empty calories) Complex Carbs: Breads, rice, wheat, fruit, whole grain foods. Provide you with calories and nutrients (vitamins/minerals) Fiber: Complex carb that is non digestible. Skin of an apple, pulp of an orange, beans, veggies, nuts, seeds. Assist in digestion. Food Sources: Bread, cereal, rice, pasta, pancakes, whole wheat, whole grain foods. CARBOHYDRATES

I gram protein = 4 calories Should consume 20 -30% of daily calories from protein Amino Acids are the building blocks to our connective tissue. Muscles, tendons, ligaments. Help to build, repair, and maintain our muscles. Food Sources: Meats, poultry, fish, nuts, dairy, soy, beans, dark green veggies, eggs. PROTIEN

1 gram of Fat = 9 calories Should keep fat as less than 20% of your daily calories Nonsaturated fat is liquid at room temp. Good fat. Provides us with nutrients, vitamins, and minerals. Saturated Fat is solid at room temp. Animal fat. Bad Fat. This fat should be limited in our daily diet. Too much could lead to heart disease, diabetes, cancers, and obesity. Transfat is a form of saturated fat. Worst Fat For You!! It is hydrogenated and the body cannot break down hydrogen (or it takes a really long time). These fats should be avoided completely. FAT

Non saturated fat: oils, olive oil, canola oil, veg oil, coconut oil Saturated fat: animal fat from meats, dairy, lard. Added to junk food and fast food to add taste. Transfats: usually packaged junk foods and or candies. Any thing that has “hydrogenated oils” listed in its ingredients has transfat in it. FAT FOOD SOURCES

VITAMINS AND MINERALS These are our nutrients. There are many vitamins and minerals our body get from food. We need to eat a variety of foods that include foods which provide us with as many vit/min as possible. Daily vitamins are recommended.

FOOD LABELS All food labels are arranged in the same order. Serving size, calories, fat, carbs, and protein. Then it lists any nutrients that food may have and the % per serving. Lastly, it list the daily recommended amounts and calorie conversions.

https: //www. youtube. com/watch? v=WV_t. RB 0 zv. UI CLICK ON THE VIDEO ABOVE. HOW TO READ A FOOD LABEL

Try to find the food label of two of your favorite snack foods online. Google example: “pop tarts food label” or “baked lays food label” search images. Once you find each food label, fill out the worksheet. After you get the information from your food label enter it into the spaces provided on the work sheet. Should you eat these foods on a regular basis? FOOD LABEL ACTIVITY