Chapter 7: Nutrition for Life Section 1: Carbohydrates, Fats, and Proteins

Myths/Preconceptions 1. Students believe that just because you are at your optimum weight you are healthy 2. Weight is not always a accurate measure of the healthiness of their diet a. Healthy diet as a means of preventing chronic diseases such as heart disease and preventing other health problems applies only to middle-aged and elderly b. Poor eating habits and inactivity can harm young people and eventually their long-term health

Do Now  Look at this phrase “ you are what you eat ” In a paragraph, write a brief paragraph explaining what this phrase means to you. Be ready to share out. Things to consider  How you feel  Look  Health

Lesson Objectives  I WBAT  Compare and contrast the benefits and risks of consuming simple vs. complex carbohydrates. I will then analyze what I have eaten in the last two meals, to determine if I am choosing the appropriate types of carbs to best suit my dietary needs.

Key Terms  Nutrition:  Nutrient:  Carbohydrate:  Fat:  Protein:

What is Nutrition  Nutrition:  Is the science or study of food and the ways in which the body uses food  How and why we make certain food choices  Nutrients food contains  Nutrients:  Substance in food that provides energy or help form body tissue.  Necessary for life and growth

Six Classes of Nutrients  Provides Energy: 1. Carbohydrate: Nutrient that provides energy (sugar, starch, fibers). 2. Fat: Energy-giving nutrients that are also the main form of energy storage in the body. 3. Protein: Amino acids that repair and build body structures such as muscles.  Does Not Provide Energy:  Vitamins, Minerals, and Water

Balanced Diet Keeps You Healthy  Too little food: weight loss, poor growth, and possible death.  Too much food: Excess body fat, heart disease, high blood pressure,  Diseases caused by poor nutrition: Obesity, heart disease, osteoporosis, cancer, and diabetes.

Your Body and Food  How does the consumption of food affect your body  Provides fuel  Chemical process of food to keep you alive & active (Metabolism)  Every piece of food is an energy source  These energy sources are measured in calories 1. Carbohydrates & Protein-4 calories per gram 2. Fat-9 calories per gram

Carbohydrates Simple:Complex: sugarStarch Fruit /Juicepotatoes Milk *Beans and peas CandyGrains such as rice sodaCorn Cakesbread NO NUTRIENTS in these foodsCONTAINS NUTRIENTS

Simple Carbs  Sugars:  Are found naturally in some foods and added to some  Refined Sugars:  Are added to other foods to make sweet 1. Candy 2. Cake 3. Soda

Complex Carbs  Starches:  Are broken down by the body into sugars  Can be used by the body for energy.  Most starches come from: 1. Plants 2. Starchy vegetables (potatoes) 3. Legumes (beans and peas) 4. Grains (rice, corn, and wheat)

Carbohydrates continued…  Glycogen:  Quick energy reserve (storage)  If becomes full, it will be converted into body fat  Fiber:  Cannot be digested but is good for intestines and colon.  Provides little energy  Cannot be digested by humans 1. Soluble fiber traps and remove cholesterol 2. Insoluble fiber helps with removal of waste

Fats  What is Fat?  Essential Nutrient  Need it for your body to function properly  Gives texture, flavor, aroma, satisfying feeling  percent of total calorie intake for teens  Eating too much Fat or wrong kinds:  Increase weight gain  Risk of Heart disease  Risk of some cancers

Fats  Saturated Fat: Milk, butter, ice cream,  Leads to obesity  Unsaturated Fat: olive oil, canola oil, peanut oil, flower oil, soybean oil  Can protect from heart disease  Trans fats, by product a. May increase the risk of heart disease b. Manufactured butter substitute

Cholesterol  What is cholesterol?  Found only in human and animal tissue.  Also made in the body naturally  Type of steroid  Needed for production of; 1. Vitamin D 2. Cell membranes 3. Hormones 4. Bile which aids in digestion

Cholesterol  LDL (Bad)  Too much cholesterol (LDL) can cause Plak to form on the walls of blood vessels  Can cause Heart Attacks due to oxygen restriction  HDL (Good)  Are linked to a reduced risk of developing heart disease

Proteins  What is a Protein?  Repairs the body and helps create new cells.  Needed to form hormones, enzymes, antibodies  Can be stored as fat if overconsumption occurs  Amino Acid Molecules  (11) essential amino acids made in the body naturally  (9) essential amino acids must come from our diet

Proteins  Complete Proteins: Meat, eggs, and dairy.  Incomplete Proteins: Beans, grains, and vegetables.  Both are necessary in a healthy diet % of calories should come from proteins.

Exit Slip:  On a sheet of paper make two columns. Then label one column simple carbs and the other complex.  Now think about the last two meals you ate. Then list each food that you consumed in the appropriate column. You may need to break your meal down. For example, if you had a piece of cheese pizza you would need to list the cheese, and bread separately.  Now analyze your list and see if most of your food choices fall into a certain category. Discuss with your elbow partner your findings.

Chapter 7: Nutrition for Life Section 2: Vitamins, minerals & Water

Misconceptions Alert  Students believe that it is impossible to have too much of a vitamin in their diet.  Some vitamins can be toxic if too much is consumed  Usually occurs with Fat-Soluble Vitamins 1. Can lead to weakness, severe headache, joint pain, and even death. 2. Too much vitamin D can lead to weakness, nausea and vomiting, excessive urination and kidney impairment

Learning Objective  IWBAT  Explain the important role vitamins, minerals, and water play in relation to normal body functions. I will then research typical food items that teenagers might eat and determine if consuming those items might put me at risk for exceeding my normal recommended sodium intake.

Do Now  Explain how the functions of a vitamin differs from that of fats, carbs, and proteins. Then explain the relationship between water-soluble vitamins to fats, carbs, and proteins.

Vitamins  Vitamins  Are a class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth  Are sometimes added to foods that are low in certain vitamins  Are classified by whether they dissolve in fat or water 1. Affects how they are taken into the body, sored, and eliminated

Vitamins  Fat-Soluble Vitamins  They dissolve in fat, most can be stored in fat tissue and remain in the body for a long time. 1. Vitamin A 2. Vitamin D 3. Vitamin E 4. Vitamin K

Vitamins  Water-Soluble Vitamins:  Are not stored in the body very well  Are needed to help with releasing of energy from fats, carbs, and proteins  Other important functions come from preventing birth defects, protects us from free radicals that can cause cancer, and heart disease. 1. All Vitamin B’s, Folate Acids, Biotin, C

Minerals  Minerals  A class of nutrients that are chemical elements that are needed for certain processes, such as enzyme activity and bone formation.

Vitamins and Minerals  Nutrient deficiency:  Is the state of not having enough of a nutrient to maintain good health.  Usually can meet your needs through the consumption of a balanced diet  Supplements can be an alternative but is not recommended for healthy individuals 1. Remember too much or too little of a nutrient can result in malnutrition or nutrient toxicities resulting from the misuse of vitamin and mineral supplements.

Sodium  Sodium  Helps with the regulation of water balance in cells and tissues and for transmission of nerve impulses  Too much can cause high blood pressure, heart disease, strokes, and kidney failure  Most of us eat far more salt than we need or than is healthy.  Most of our salt intake comes from the food we eat 1. Table salt 2. Processed foods (Foods that need to last)

Sodium  Recommended:  500 milligrams per day  No more than 2400 milligrams per day  Electrolytes:  Part of the main group of electrolytes that are vital for processes such as muscle movement, nerves signals, and the transport of nutrients into and out of body cells.  Also help controls fluids in your body

Calcium  Recommended Calcium intake:  1300 milligrams for teens  300 milligrams from 8 ounce glass of milk  Non dairy sources 1. Green leafy veggies, such as spinach and broccoli 2. Calcium-fortified foods, such as bread and orange juice

Calcium  About 45% of of your skeleton forms between the ages of 9 and 17.  Calcium deficiency can lead to:  Lighter weaker bones  More likely to develop osteoporosis later in life.  Many teens are not getting enough calcium

Iron  Iron  Is needed to make hemoglobin to carry oxygen around the body.  The best source comes from meat but can also be found in green leafy vegetables. 1. Too much iron can be poisonous

Water  Essential for life.  Can only live a few days without water  60% of our body is made of water  Your body loses large amounts of water and must be replenished.  Can be replenished through foods we eat and drink

Dehydration  Affects of Dehydration:  Occurs when the body loses more water than has been taken in 1. Not drinking enough water 2. Illness (fever, vomiting, and diarrhea) 3. Exercise ( Can lose up to a quart of water in hot weather)  Dehydration Symptoms:  Mild symptoms include thirst, headache, fatigue, loss of appetite  Severe symptoms include nausea, loss of concentration, confusion, disorientation, extreme weight loss, death

Exit Slip