Nutrition

Bell Ringer Journal about your eating habits. Are they good? Bad? What do you normally eat? How many meals a day? Snacks?

Why is nutrition important? Food you eat affects your health and quality of life Nutrition- the process by which your boddy takes in and uses food Helps with growth, repair, and provide energy Energy your body receives from food is measured in calories Calorie- unit of heat used to measure energy your body uses and the energy it receives from food Good Nutrition can help prevent diseases

What influences your food choices? Hunger and appetite Hunger- drive to eat Appetite- psychological desire for food Emotions Environment Family and culture Friends Time and money Advertising

Nutrients Energy source Helps heal, build, and repair tissue Sustain growth Help transport oxygen to cells Regulate body functions

What are the six types of nutrients?

Six types of nutrients Carbohydrates Proteins Fat Vitamins Minerals Water

What is this?

What is this?

What is this?

Nutrients Carbohydrates 55-60% Protein 10-15% Fat 30% Main source of energy for the body Simple Digests quickly so used quickly like sugar, fruit, lactose, etc. Natural alternatives? complex Digests slower so used gradually like starch and fiber. Fiber helps decrease constipation. Protein 10-15% Have amino acids that are needed for muscle repair and other body functions complete Get from eating meats, eggs, dairy products Incomplete Get from eating nuts/seeds, legumes and grains *** soybeans contain all 9 essential amino acids Fat 30% Provides energy and vitamin storage. Saturated Comes from animal products and solid at room temp. High in cholesterol Unsaturated Comes from plant products and liquid at room temperature.

What is this

Nutrients Vitamin Mineral Found in all foods Helps with body’s growth and maintenance Fat soluble: ADEK Need fat in diet for these to store Water soluble: C and B Complex. Need water to digest. Need everyday they do not store. Mineral Micro/Trace: Need in small amounts. Example Iron Macro: Needed in larger quantities. Example Calcium

Fat solubleVitamins Vitamin Role Food source A Night vision, repair bones and tissues, aid immunity Carrots, sweet potatoes, tomatoes, leafy green vegetables, fish, liver, fortified dairy products, egg yolks D Helps body use calcium and phosphorus, aids immune function, regulate cell growth Fortified cereals and dairy products, fatty fish ***SUNLIGHT E Protects cells from damage, aids blood flow, helps repair body tissues Fish, milk, egg yolks, vegetable oils, fruits, nuts, peas, beans, broccoli, spinach K Blood clotting, bone formation Green leafy vegetables, vegetable oil, cheese, broccoli, tomatoes

Water soluble vitamins Function Food source B1 Helps body use carbs for energy, promotes health of nervous system Enriched and whole grain cereal, lean pork, liver C Protects against infection, promotes healthy bones, teeth, gums, and blood vessels; helps heal wounds Citrius fruits and juices, berries, peppers, tomatoes, broccoli, spinach, potatoes Folic acid Helps body form and maintain new cells, reduce birth defects Dark green leafy vegetables, dry beans and peas, oranges, fortified cereals and grains

Minerals Mineral Role Food source Calcium Forms bones and teeth, aids in blood clotting Dairy products, broccoli, and kale Phosphorus Produces energy, maintains healthy bones Dairy products, peas, meat, eggs Magnesium Maintains normal muscle and nerve function Meat, milk, green leafy vegetables, whole grains, nuts Iron Part of compound in red blood cells needed for carrying oxygen Meat, poultry, beans

Choline (Vitamin B complex) Vitamin or Mineral Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an (*) Upper Tolerable Limit (UL) The highest amount you can take without risk Boron Not determined. 20 mg/day Calcium Age 1-3: 700 mg/day Age 4-8: 1,000 mg/day Age 9-18: 1,300 mg/day Age 19-50: 1,000 mg/day Women age 51+: 1,200 mg/day Men age 71+: 1,200 mg/day Age19-50: 2,500 mg/day  Age 51 and up:2,000 mg/day Chloride Age 19-50: 2,300 mg/day Age 50-70: 2,000 mg/day Age 70 and older: 1,800 mg/day 3,600 mg/day Choline (Vitamin B complex) Women: 425 mg/day * 3,500 mg/day Copper 900 micrograms/day 10,000 micrograms/day Fluoride Men: 4 mg/day * Women: 3 mg/day * 10 mg/day Folic Acid (Folate) 400 micrograms/day 1,000 micrograms/day This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources.

Up to age 70: 4,000 mg/day Over age 70: 3,000 mg/day Vitamin or Mineral Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an (*) Upper Tolerable Limit (UL) The highest amount you can take without risk Iodine 150 micrograms/day 1,100 micrograms/day Iron Men: 8 mg/day Women age 19-50: 18 mg/day Women age 51 and up: 8 mg/day 45 mg/day Magnesium Men age 19-30: 400 mg/day Men age 31 and up: 420 mg/day Women age 19-30: 310 mg/day Women age 31 and up: 320 mg/day 350 mg/day This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water. Manganese Men: 2.3 mg/day * Women: 1.8 mg/day* 11 mg/day Molybdenum 45 micrograms/day 2,000 micrograms/day Nickel Not determined 1.0 mg/day Phosphorus 700 mg/day Up to age 70: 4,000 mg/day Over age 70: 3,000 mg/day Selenium 55 micrograms/day 400 micrograms/day

Vitamin or Mineral Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs are marked with an (*) Upper Tolerable Limit (UL) The highest amount you can take without risk Vitamin A Men: 3,000 IU/day Women: 2,310 IU/day 10,000 IU/day Vitamin B3 (Niacin) Men: 16 mg/day Women: 14 mg/day 35 mg/day This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources. Vitamin B6 Men age 19-50: 1.3 mg/day  Men age 51 up:1.7 mg/day  Women age 19-50: 1.3 mg/day  Women age 51 up: 1.5 mg/day 100 mg/day Vitamin C Men: 90 mg/day Women: 75 mg/day 2,000 mg/day Vitamin D (Calciferol) Age 1-70: 15 micrograms/day (600 IU, or international units) * Age 70 and older: 20 micrograms/day (800 IU) * 100 micrograms/day (4,000 IU) Vitamin E (alpha-tocopherol) 22.4 IU/day 1,500 IU/day This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources. Zinc Men: 11 mg/day Women: 8 mg/day 40 mg/day

Toxic verses Deficiency Maximum intake limits exist for many vitamins and minerals to prevent toxic effects such as cardiac problems, high blood pressure, hemorrhagic stroke and kidney or nerve damage. http://www.livestrong.com/article/353332- toxic-levels-of-vitamins-and- minerals/#ixzz24fiaVqLl Deficiency: A shortage of substances (as vitamins) necessary to health. Lack of can cause birth defects, blindness, osteoporosis, and nerve damage.

What is this?

Bell ringer Journal for 5 minutes about eating habits

6-8 8 ounces glasses per day Water 6-8 8 ounces glasses per day Helps to regulate body temperature, prevent dehydration, makes up plasma, lubricates joints and keeps kidneys clean. Where do we get it? Just a 2% loss of body weight in the form of water weight can cause Dehydration Mineral activity

Food label Activity Bring in 3 different food labels Identify and write down the… Serving size and servings per container Calories Nutrients Vitamins and minerals Percent daily value Ingredients: ingredient that is the largest amount

MyChooseplate.gov Go to MyChooseplate.gov List: daily intake needed for your age and 2 examples of that food from each category Fruits Grains Proteins Dairy Vegetables Oils

Nutrients Database Questions Search the field, RDV (recommended daily value) to find out which nutrient(s) have a RDV of 2 mg. Search in the field, A Chief Source to find out which nutrient(s) supports bone and teeth health. Search in the field, A Deficiency Symptom to find out which nutrient(s) have anemia as a deficiency symptom. Search in the field, Stored In to find out which nutrients are stored in the liver. Sort RDV to find which four nutrients have the lowest recommended daily value amount. 6. Sort A Chief Function to find which nutrients help metabolize energy (calories). 7. Sort A Significant Source in ascending order to find which source is repeated the most. 8. Sort RDV to find which nutrient has the highest recommended daily value. 9. Which nutrient is important in the process of wound healing? 10. When you often have cracks at the corner of your mouth, you may need more of this nutrient in your diet.