NUTRITION

What Is Nutrition? The study of how your body uses the food you eat.

What is a Nutrient chemical substance in food that helps maintain bodily processes help build cells and tissues no single food supplies all the nutrients the body needs to function

Six Essential Nutrients Protein Fats Carbohydrates Vitamins Minerals Water Sugars Starches Fiber

Carbohydrates The body’s main source of energy Simple: Crash & burn effect – candy, soda, cookies (sugar) Complex: Long term energy – pasta, bread, starchy vege’s (starch) Fiber – aids in digestion Long term storage - glycogen

Protein Builds, repairs, and maintains body tissues Plant Sources – dried beans and peas, soy, nuts Animals Sources – meat, fish, poultry, eggs

Fats Used by the body to store energy Insulate body and protect organs Types of fats Saturated Unsaturated Trans fat Cholesterol Omega’s

Vitamins Substances needed in small amounts to help regulate body functions. Helps cells, tissues, and organs stay healthy. Vita – Latin for Life

Vitamins Fat Soluble AND Water Soluble Fat Soluble – A, D, E, K Stored in the body Water Soluble – B and C Vit C – Heals wounds, builds bones and forms red blood cells

Minerals Needed in small amounts to help keep strong bones & teeth, blood healthy Your body needs 17 minerals daily Sodium, Chloride, and Potassium needed for electrolyte balance Trace minerals – iron, iodine, zinc, molybdenum, copper, fluoride

Water Necessary for survival; can only live a few days without water Aids in digestion Moves nutrients/chemicals through the body Helps the chemical reactions in the body transport materials to and from cells Most common nutrient in food is water

Calorie: A unit of energy measurement in food Basal Metabolism: The energy needed to maintain automatic processes.

Healthy Food Choices Malnutrition – a lack of food or unhealthy food choices Appearance – clear skin, shiny hair Fitness – energy to do what you need to do Weight – food choices = healthy weight

Healthy Food Choices Protection from Illness – defend against disease Healing – build new cells and repair old Emotional Strength – stress reduction Future Health – heart disease and some cancers

Nutrient Requirements Recommended Dietary Allowance (RDA) - the amount of a nutrient needed by 98% of the people in a given age and gender group.

Portion Sizes Do You Know How Food Portions Have Changed in 20 Years? Calorie requirements have not changed: Males 14-18 Females 14-18 Calories 2600 Calories 2000

COFFEE Today Mocha Coffee (with steamed whole milk and mocha syrup) 20 Years Ago Coffee (w/whole milk & sugar) 45 calories 8 ounces How many calories are in today's coffee?

COFFEE Calorie Difference: 305 calories Today 20 Years Ago 45 calories 8 ounces 350 calories 16 ounces Calorie Difference: 305 calories

MUFFIN 20 Years Ago Today 210 calories 1.5 ounces How many calories are in today’s muffin?

MUFFIN Calorie Difference: 290 calories 20 Years Ago Today 1.5 ounces 500 calories 4 ounces Calorie Difference: 290 calories

PEPPERONI PIZZA 20 Years Ago Today 500 calories How many calories are in two large slices of today’s pizza?

PEPPERONI PIZZA Calorie Difference: 350 calories 20 Years Ago Today

Portion Sizes Pretzels 1 serving = 10 twists Chocolate Milk 1 serving = 8 oz Breakfast Cereal 1 serving = Syrup 1 serving = 2 TBSP