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

Myths/Preconceptions Students believe that just because you are at your optimum weight you are healthy Weight is not always a accurate measure of the healthiness of their diet 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 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: Nutrients: 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: Carbohydrate: Nutrient that provides energy (sugar, starch, fibers). Fat: Energy-giving nutrients that are also the main form of energy storage in the body. 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 Carbohydrates & Protein- 4 calories per gram Fat- 9 calories per gram

Carbohydrates Simple: Complex: sugar Starch Fruit /Juice potatoes Milk * Beans and peas Candy Grains such as rice soda Corn Cakes bread NO NUTRIENTS in these foods CONTAINS NUTRIENTS

Simple Carbs Sugars: Refined Sugars: Are found naturally in some foods and added to some Refined Sugars: Are added to other foods to make sweet Candy Cake Soda

Complex Carbs Starches: Most starches come from: Are broken down by the body into sugars Can be used by the body for energy. Most starches come from: Plants Starchy vegetables (potatoes) Legumes (beans and peas) 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 Soluble fiber traps and remove cholesterol Insoluble fiber helps with removal of waste

Fats What is Fat? Eating too much Fat or wrong kinds: Essential Nutrient Need it for your body to function properly Gives texture, flavor, aroma, satisfying feeling 25-35 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 May increase the risk of heart disease 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; Vitamin D Cell membranes Hormones Bile which aids in digestion

Cholesterol LDL (Bad) HDL (Good) 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? Amino Acid Molecules 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. 10-35% 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 Can lead to weakness, severe headache, joint pain, and even death. 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 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. Vitamin A Vitamin D Vitamin E 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. 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 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 Table salt Processed foods (Foods that need to last)

Sodium Recommended: Electrolytes: 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 Green leafy veggies, such as spinach and broccoli 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. 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: Dehydration Symptoms: Occurs when the body loses more water than has been taken in Not drinking enough water Illness (fever, vomiting, and diarrhea) 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 Go to http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf This is the nutrition facts list for McDonalds. Look through the list and try to create a meal that includes fats, carbs, and protein (at least 3 items) that doesn’t go over half the recommended sodium intake for students your age. Remember, 500 milligrams per day but up to 2500 is the maximum. Now explain your findings in a paragraph. Was it difficult or not and what can you conclude about your sodium intake if you ate at least one meal a day at McDonalds.

Section 3: Meeting Your Nutritional Needs Chapter 7 Section 3: Meeting Your Nutritional Needs

Learning Objectives IWBAT: Analyze the nutrition labels of common foods that I eat, and then synthesize information from various resources such as our book and class notes to help me plan quality nutritious meals in the future.

“Do Now” In a paragraph, discuss why the Recommended Dietary Allowances (RDA) are only guidelines and not strict rules.

Nutrients: How Much Do We need Dietary Reference Intakes (DRIs) Provide four sets of reference values which are guidelines that recommend amounts of nutrients and other food components needed to prevent deficiencies, avoid toxicities, and promote best health Males & Females Age groups Special conditions

Nutrients: How Much Do We need Recommended Dietary Allowances (RDAs) Are the recommended nutrient intakes that will meet the needs of almost all healthy people. Are not exact requirements but are meant to serve as general guidelines for correct nutrient intake. Tolerable Upper Intake Levels (UIs) Are the largest amount of a nutrient you can take without risking toxicity. Are helpful for checking that the amount of a nutrient in a supplement is safe

Understanding Food Labels Food Labels Include: Provides a convenient source of nutrition information about foods and the way foods fit intos your diet. Set of nutrition facts Processing of the foods List of ingredients

Understanding Food Labels Serving Size: Usually shown at the very top of the label followed by the amount of servings per container Often times there are more than one servings in a container. Remember all values apply to that one serving size and not to the total content, unless stated. Calories: Lists the total amount of calories per serving

Understanding Food Labels Daily Values: Are recommended daily amounts of a nutrient that are used on food labels to help people see how a food fits into their diet. Helps with determining if we are getting enough or if we are over consuming

Understanding Food Labels Labels must contain information on these nutrients and their percentages as it relates to a 2000 or 2500 calorie diet : Total Fat Cholesterol Sodium Total carbohydrates Protein

Understanding Food Labels Ingredient List: Are listed in order of weight Largest amounts are listed first Can be helpful when trying to avoid certain foods especially for people who have food allergies. Additives: Are added to foods to keep them from spoiling Improves taste, smell ,texture, appearance or even nutrient content

My Daily Plate My Daily Plate: Is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. Focus on variety, amount, and nutrition. Choose foods and beverages with less saturated fat, sodium, and added sugars. Start with small changes to build healthier eating styles. Support healthy eating for everyone

My Daily Plate Fruits & Vegetables: At least half the plate Vary your veggies. Vegetables are divided into five subgroups and include dark-green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables, and other vegetables. Choose vegetables from all subgroups.

My Daily Plate Grains: Proteins: ¼ of the plate Make half your grains whole grains. Grains include whole grains and refined, enriched grains. Choose whole grains more often. Proteins: Smallest portion of the plate. Vary your protein routine. Protein foods include both animal (seafood, meat, poultry, and eggs) and plant sources (nuts, beans and peas*, seeds, and soy products). Choose a variety of lean protein foods from both plant and animal sources.

My Daily Plate Drinks & Dairy Water Move to low-fat or fat-free milk and yogurt. Dairy includes milk, yogurt, cheese, and calcium-fortified soy beverages (soymilk). Choose fat-free (skim) and low fat (1%) dairy foods.

My Daily Plate http://www.choosemyplate.gov/MyPlate

Dietary Guidelines Dietary Guide lines for Americans Are a set of diet and lifestyle recommendations developed to improve health and reduce nutrition-related disease risk in the U.S population. Designed for all Americans over the age of two

Dietary Guidelines ABCs for Good Health Aim for fitness Healthy weight and be physically active Build a healthy Base Use the food pyramid or daily plate to help guide your choices Variety of fruits, vegetables, and whole grains Keep food safe to eat

Dietary Guidelines Choose Sensibly Low in saturated fats and cholesterol Moderate your intake of sugar Food and beverages Choose and prepare foods with less salt Moderate alcohol use

Exit Slip Look at the food labels and answer the following questions. How many Calories per serving was in your food? What percentage of total calories are made up of carbohydrates, proteins, and fats? Do you think this food item will cause you to exceed your daily recommended sugar intake ? After analyzing the label, do you think this food item is a good choice for helping you to meet your daily required intake of calories and nutrients? Explain why or why not.

Do Now Explain the purpose of the Dietary Guidelines. Then identify the three parts and be able to give an example of each.

Is Junk Food a Problem? What is Junk Food? Nutrient Density The key to whether a food is a healthy food or a junk food is how many nutrients it provides relative to how many calories it contains Usually high in calories and have large amounts of fat, sugar, or salt but contain few other essential nutrients Nutrient Density Is a measure of the nutrients in a food compared with the energy the food provides.

Is Junk Food a Problem? Myths about Junk Food May actually be healthy depending on how they are prepared and what foods you choose. Choosing the right snacks Snacks should be apart of your diet Helps to increase your nutrient intake Helps to maintain a healthy weight Make good choices and limit low-nutrient items

Healthy Diet for Teens Teen diets are often low in important nutrients Bodies are still developing Missing important nutrients such as calcium and iron Teens are exceeding their calorie intake Gaining weight through the overconsumption of high-fat and high-sugar foods.

Adult Dietary Needs Adults Aren’t Growing Adults need less calories to maintain a healthy weight Weight gain may occur due to less activity Must choose foods carefully

Nutrient Supplements The use of supplements is not necessary for optimal athletic performance. Most supplements are not regulated Should be used with caution Make sure a supplement that does not exceed the Tolerable Upper Intake Level (UL)

Exit Slip In a paragraph, describe factors that can contribute to making poor choices when it comes to your meals and snacks. Then identify some strategies or steps you could put in place to help you with choosing healthier options.