Nutrition A substance in foods that helps with body processes.

What are the 6 essential nutrients?

The 6 essential nutrients Protein Carbohydrates Fat Vitamins Minerals Water

Calories A unit of ENERGY is called a calorie 3500 calories equal 1 pound of fat. 1 gram of protein yields 4 calories 1 gram of carbohydrates yields 4 calories 1 gram of fat yields 9 calories CALORIC INTAKE: the number of calories a person takes in from food and beverages

Cosmic brownie Fat: 13 grams Carbohydrates: 43 grams Protein: 3 grams

Fat= 117 calories Carbs= 172 calories Protein= 12 calories Cosmic Brownie Fat= 117 calories Carbs= 172 calories Protein= 12 calories

Lays chips Fat: 10 grams Carbohydrates: 15 grams Protein: 2 grams

Fat= 90 calories Carbs= 60 calories Protein= 8 calories Lays chips Fat= 90 calories Carbs= 60 calories Protein= 8 calories

Lucky Charms Fat: 1 gram Carbohydrates: 22 grams Protein: 2 grams

Fat= 9 calories Carbs= 88 calories Protein= 8 calories Lucky Charms Fat= 9 calories Carbs= 88 calories Protein= 8 calories

Protein Nutrient that is needed for GROWTH and to BUILD and REPAIR body tissue. Provides energy when carbohydrates and fats are lacking in the diet Made up of smaller chemical units called amino acids

Protein COMPLETE PROTEIN: contains all the essential amino acids. Meat Fish Poultry Eggs

Protein INCOMPLETE PROTEIN: from plant sources that does not contain all the essential amino acids. Grains Nuts Beans Seeds

Protein Amino Acids: the BUILDING BLOCKS that make up a protein Your body needs 20 amino acids to function properly 11 out of 20 amino acids are produced by your body 9 out of 20 amino acids must come from food sources.

Recommendation For teens 14-18 who get less than 30 minutes per day of exercise: Girls need 5 ounces per day. Boys need 6 ½ ounces per day. Examples are 1 oz.. of meat, fish or poultry; 1 egg; ¼ cup of beans; 1 tbsp.. Of peanut butter; ½ oz.. of nuts or seeds equal 1 oz. of protein.

Protein Video http://www.youtube.com/watch?v=6X_IvjVhzLA

Carbohydrates Main source of ENERGY Your body breaks down carbohydrates into glucose to obtain energy Sugars are called simple carbohydrates Starches are called complex carbohydrates Includes sugars, starches, and fiber. Excess carbs are stored as fat.

Carbohydrates SIMPLE CARBOHYDRATES: Sugars that enter the bloodstream rapidly and provide quick energy. Digested/enters bloodstream rapidly Provides calories, but very few vitamins and minerals “Empty calories”

Examples?

Carbohydrates COMPLEX CARBOHYDRATES: provide long-lasting energy. Ex: starches and fiber. More than two sugars linked together. The body’s main source of caloric intake.

Examples?

Starch A starch is a food substance that is made and stored in most plants. Provides long-lasting energy

Glucose When broken down in the mouth by saliva and digestive juices, these complex carbs are converted into GLUCOSE Glucose is used by cells to provide ENERGY and HEAT to the body Remaining glucose is converted into GLYCOGEN to be stored in muscle tissue in order to be utilized later on for energy

fiber Cannot be DIGESTED Helps move food through the digestive system Lowers cholesterol Balances glucose Adds bulk to stools Helps prevent overeating 2 Types: Soluble Insoluble

Fiber Soluble: Reduces levels of CHOLESTEROL Oatmeal, beans, and barley

fiber Insoluble: Binds with WATER to help produce bowel movements Reduces risk of colon cancer Wheat products, leafy vegetables, fruits

http://www.youtube.com/watch?v=HLX3jEHPET8

Sugar ranking Orange Soda - 12 oz. Welch’s Grape Juice - 11.5 oz. Gatorade - 20 oz. Froot Loops Cereal ¾ cup Starbucks Grande Mocha Frappacino 16 oz. Yoplait Yogurt – 6 oz. (flavored 99% fat free) Sunny Delight Drink – 16 oz. Rockstar Energy Drink – 16 oz. Snapple Lemonade Iced Tea – 16 oz.

Answers 9.Froot Loops 8.Yoplait Yogurt 7.Gatorade 6.Welch’s Grape Juice 5. Starbucks Grande Mocha Frappacino 4. Orange Soda 3. Snapple Lemonade Iced Tea 2. Sunny Delight 1. Rockstar Energy

Fats A nutrient that provides ENERGY and helps the body store and use VITAMINS

Fats Nutrient largely made up of fatty acids Provide a valuable source of energy Saturated fats are found primarily in animal-based foods. Unsaturated fats are found in plant-based foods Trans fats are created by a process known as hydrogenation Cholesterol is found in foods from animal sources. 44-78 grams per day

How much total dietary fat do I need? The Dietary Guidelines for Americans 2010 recommend that Americans: Consume less than 10% of calories from saturated fats. Replace solid fats with oils when possible. Limit foods that contain synthetic sources of trans fatty acids (such as hydrogenated oils), and keep total trans fatty acid consumption as low as possible. Eat fewer than 300 mg of dietary cholesterol per day. Fat intake should not EXCEED 20% of daily caloric intake.

FAts SATURATED FAT: type of fat found in dairy products, solid vegetable fat, meat, and poultry Usually solid form at room temperature

Cholesterol Cholesterol is found in every cell of the body and has important natural functions. It is manufactured by the liver but can also be taken in from food. It is waxy and fat-like in appearance. The parcels of cholesterol are carried by two types of lipoprotein:2 Low-density lipoprotein (LDL - cholesterol carried by this type is known as 'bad' cholesterol) High-density lipoprotein (HDL - cholesterol carried by this type is known as 'good' cholesterol).

Types of FAts UNSATURATED FAT: type of fat found in plant products and fish Usually liquid form at room temperature Two kinds: Monounsaturated- sunflower, corn, and soybean oils. Polyunsaturated- olive and canola oils.

FAts TRANS-FATTY ACIDS: fatty acids that are formed when vegetable oils are processed into solid fats such as margarine or shortening. HYDROGENATION : process of converting vegetable oils into solid fats

Body fat is unhealthy and has no beneficial purpose. MYTH Fat Myth or Fact? Body fat is unhealthy and has no beneficial purpose. MYTH Fact: Body fat supplies energy to the body when food is unavailable. Fact: Body fat acts as a cushion to protect internal organs. Fact: Body fat helps regulate body temperature.

Fat in Fast Food Guessing Game

Chipotle: Steak Burrito with white rice, fajita veggies, beans, salsa, corn salsa, sour cream, and cheese. Side Chips and Salsa Water

Texas Double Whopper Medium Fry Medium Coke Burger King Texas Double Whopper Medium Fry Medium Coke

Kentucky FrieD Chicken Kentucky Grilled Chicken Breast Mashed Potatoes Corn 8 hot wings

Double Quarter Pounder Meal Medium Fry McDonalds Double Quarter Pounder Meal Medium Fry Medium Coke

Subway Footlong Spicy Italian Sub on Monterey Cheddar Bread 8 oz. of Beef Chili Soup 2 chocolate chip cookies Water

Results McDonalds: Meal A: 62 grams of fat Burger King: Meal B: 84 grams of fat Subway: Meal C: 94 grams of fat Chipotle: Meal D: 91 grams of fat KFC: Meal E: 35 grams of fat

VITAMINS Help the body release the energy from other nutrients but does not directly provide ENERGY. Necessary for normal growth and development Help regulate various body processes Help the body release the energy from other nutrients Two Types: Fat-soluble Water-soluble

Dissolves in FAT and can be stored in the body: Fat-Soluble Vitamins Dissolves in FAT and can be stored in the body: Vitamin A Vitamin D Vitamin E Vitamin K

Water-soluble Vitamins Dissolves in WATER and cannot be stored in the body in significant amounts Vitamin C Vitamin B Complex

Minerals A chemical that REGULATES chemical reactions in the body Essential in METABOLISM and NUTRITION Inorganic elements that come from the earth and are absorbed by plants Your body needs a total of 20 different minerals Macrominerals Trace minerals

Minerals Macro Minerals: Minerals needed in amounts greater than 100 mg The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese, sulphur, cobalt and chlorine. Micro-Minerals: Also known as TRACE MINERALS Needed in small amounts The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium

Water Body weight is about 65% of water Helps with waste removal Protects Your Tissues, Spinal Cord, and Joints Individuals should drink 8½ to 11½ cups of fluids per day Feeling thirsty is a signal that your body needs more water Dehydration: A condition in which water content within the body falls to an extremely low level Dizziness, fatigue, dry mouth, rapid pulse, infrequent urination