Lesson Objectives By the end of the lesson student will: Understand terms associated with nutrition. Be able to group foods by their nutritional content. Calculate caloric content of the macronutrients. GLE R Generating questions before during and after reading to enhance and recall; expand understanding or gain new info. GLE W Sharing thoughts, observations, or impressions. GLE OC – Following verbal instructions, to perform specific tasks, to answer questions, or to solve problems. GLE OC – Participating in large or small group discussions showing respect for a range of individual ideas. GLE OC – Effectively responding to audio questions or feedback. GLE M – 7-2 –Demonstrates understanding of the relative magnitude of numbers.

Nutrition

Nutrition nu·tri·tion nu·tri·tion 1. The process by which a living organism assimilates food and uses it for growth and for replacement of tissues. 1. The process by which a living organism assimilates food and uses it for growth and for replacement of tissues.

Calories We all use the term calories, however many people don’t know what they are. We all use the term calories, however many people don’t know what they are. A calorie, also called a kilocalorie, is a unit of energy, much like a pound is a unit of weight. A calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. A calorie, also called a kilocalorie, is a unit of energy, much like a pound is a unit of weight. A calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. More simply put a calorie is the energy content of our food! More simply put a calorie is the energy content of our food!

Macronutrients When looking at your diet and nutrition, macronutrients are the elements of your diet that will provide your body with the energy ( calories) that it needs to survive. When looking at your diet and nutrition, macronutrients are the elements of your diet that will provide your body with the energy ( calories) that it needs to survive.

Macronutrients The macronutrients are : The macronutrients are : 1) Protein 1) Protein 2) Carbohydrates 2) Carbohydrates 3) Fats 3) Fats

Macronutrients Per gram, their caloric output is as follows: Per gram, their caloric output is as follows: Protein - 4 calories Protein - 4 calories Fat - 9 calories Fat - 9 calories Carbohydrates - 4 calories Carbohydrates - 4 calories

Macronutrient Calculations You are eating a meal that contains: You are eating a meal that contains: 10 grams of protein 10 grams of protein 10 grams of carbohydrates 10 grams of carbohydrates 10 grams of fats 10 grams of fats 10 x 4 calories per gram of protein = x 4 calories per gram of protein = x 4 calories per gram of carbs = x 4 calories per gram of carbs = x 9 calories per gram of fats = x 9 calories per gram of fats = 90 Total Number of calories = 170 calories Total Number of calories = 170 calories

CARBOHYDRATES No matter what diet you are following, individuals need carbohydrates in the largest amounts. In a recent report from the USDA, 45% - 65% of your daily caloric intake should be made up of carbohydrates. No matter what diet you are following, individuals need carbohydrates in the largest amounts. In a recent report from the USDA, 45% - 65% of your daily caloric intake should be made up of carbohydrates.

CARBOHYDRATES Major source of human energy Major source of human energy Easily digested Easily digested Cheaper source of energy than fats or proteins Cheaper source of energy than fats or proteins Main dietary sources : Main dietary sources :

PROTEIN As stated by the USDA, protein should consist of % of your calories. Most indivuals consume enough protein (and often too much). As stated by the USDA, protein should consist of % of your calories. Most indivuals consume enough protein (and often too much).protein

PROTEINS Basic components of all body cells Basic components of all body cells Essential for building and repairing tissue, regulating body functions, and providing energy and heat Essential for building and repairing tissue, regulating body functions, and providing energy and heat Main Dietary Sources: Main Dietary Sources:

FAT Most people seem to blame fats for adding on those extra pounds but some fat is important in our daily diets % of your daily calories should come from fats according to the USDA. Most people seem to blame fats for adding on those extra pounds but some fat is important in our daily diets % of your daily calories should come from fats according to the USDA.

FATS Provide the most concentrated form of energy Provide the most concentrated form of energy Maintain body temperature by providing insulation; cushion organs and bones; aid in the absorption of fat soluble vitamins; provide flavor to meals Maintain body temperature by providing insulation; cushion organs and bones; aid in the absorption of fat soluble vitamins; provide flavor to meals

Fats Two classifications of fats: Two classifications of fats: Saturated: fats that are solid at room temperature (shortening Saturated: fats that are solid at room temperature (shortening Unsaturated: fats that are liquid or soft at room temperature (oils) Unsaturated: fats that are liquid or soft at room temperature (oils) Cholesterol: a fatty substance found in body cells and animal fats and also manufactured by the liver. An excess can contribute to atherosclerosis Cholesterol: a fatty substance found in body cells and animal fats and also manufactured by the liver. An excess can contribute to atherosclerosis Main dietary sources: Main dietary sources:

Micronutrients Vitamins Vitamins Minerals Minerals · Water · Water

Vitamins Vitamins are a group of substances essential for normal cell function, growth and development. Vitamins are a group of substances essential for normal cell function, growth and development. There are 13 essential vitamins. That means they are needed for the body to function. They are: There are 13 essential vitamins. That means they are needed for the body to function. They are:

13 essential Vitamins Vitamin A Vitamin A Vitamin C Vitamin C Vitamin D Vitamin D Vitamin E Vitamin E Vitamin K Vitamin K Vitamin B1 Vitamin B1 Vitamin B2 Vitamin B2 Vitamin B3 Vitamin B3 Pantothenic acid Pantothenic acid Pantothenic acid Pantothenic acid Biotin Biotin Biotin Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B12 Vitamin B12 Vitamin B12 Vitamin B12 Folate (folic acid) Folate (folic acid)

Minerals Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat. Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.vitaminsbonesnerveheartbeatvitaminsbonesnerveheartbeat

Minerals Calcium Calcium Calcium Chromium Chromium Chromium Folate Folate Folate Iron Iron Iron Magnesium Magnesium Magnesium Selenium Selenium Selenium

Water the Forgotten Nutrient Is a part of our diet to which we don´t pay much attention. In fact, if you were to list the things you ate yesterday you probably wouldn’t even bother to mention it. But our bodies can’t do without it for long. Is a part of our diet to which we don´t pay much attention. In fact, if you were to list the things you ate yesterday you probably wouldn’t even bother to mention it. But our bodies can’t do without it for long.

Water is not often considered as a nutrient, like vitamins, minerals, proteins, fats or carbohydrates, and yet, on a weight basis, we have more water in our body than anything else. Water is not often considered as a nutrient, like vitamins, minerals, proteins, fats or carbohydrates, and yet, on a weight basis, we have more water in our body than anything else.

How much water should you drink? That´s a good question; unfortunately there is no easy answer. There are tables to tell you how much protein you need per day, how many calories or vitamin C, but not water. Part of the reason is the variability from individual to individual. How much water should you drink? That´s a good question; unfortunately there is no easy answer. There are tables to tell you how much protein you need per day, how many calories or vitamin C, but not water. Part of the reason is the variability from individual to individual.

We are made of water. We can´t survive without it. Water Facts: Calories in a glass of water 0% water in human body 55 to 75; babies 74 % water in human embryo 80%, Portion of body weight as water 2/3 Water Facts: Calories in a glass of water 0% water in human body 55 to 75; babies 74 % water in human embryo 80%, Portion of body weight as water 2/3 water in some common foods watermelon 91.5% raw orange 86.8% raw apple 83.9% rye bread 37.3% water in some common foods watermelon 91.5% raw orange 86.8% raw apple 83.9% rye bread 37.3%

WATER AND HUMANS The human body is more than 60 percent water. Blood is 92 percent water, the brain and muscles are 75 percent water, and bones are about 22 percent water. The human body is more than 60 percent water. Blood is 92 percent water, the brain and muscles are 75 percent water, and bones are about 22 percent water. * A human can survive for a month or more without eating food, but only a week or so without drinking water. * A human can survive for a month or more without eating food, but only a week or so without drinking water.

How and what should I eat? All of our goals as healthy human beings should be to live as long and as healthy as possible. All of our goals as healthy human beings should be to live as long and as healthy as possible. We do this by limiting all of our controllable risk factors. Ex: avoiding tobacco, drugs and alcohol, maintaining healthy weight by exercise and our DIETS!!! We do this by limiting all of our controllable risk factors. Ex: avoiding tobacco, drugs and alcohol, maintaining healthy weight by exercise and our DIETS!!!

Understand what metabolism is In the simplest terms!, metabolic rate is the rate at which your body burns calories. Very few people have a fast metabolism. The bottom line is that increasing your metabolism will enable you to level your diet and weight. In the simplest terms!, metabolic rate is the rate at which your body burns calories. Very few people have a fast metabolism. The bottom line is that increasing your metabolism will enable you to level your diet and weight.metabolic ratemetabolic rate So How do we increase our metabolism? So How do we increase our metabolism?

Eat small, frequent meals. People generally eat less overall when they eat small yet frequently. Consider eating fruits, oats or anything with a "high volume to calorie content", eating healthy snacks will also Increase metabolism. Eat small, frequent meals. People generally eat less overall when they eat small yet frequently. Consider eating fruits, oats or anything with a "high volume to calorie content", eating healthy snacks will also Increase metabolism. Drink iced water. As with food, depriving your body of water can encourage it to "hoard" rather than "burn". When your drink ice cold water, your body burns calories warming it to body temperature. Drink iced water. As with food, depriving your body of water can encourage it to "hoard" rather than "burn". When your drink ice cold water, your body burns calories warming it to body temperature. EXERCISE!!! – Exercise and building muscle increases you metabolism and allows you to burn calories constantly EXERCISE!!! – Exercise and building muscle increases you metabolism and allows you to burn calories constantly