Protein Fats Carbohydrates Nutrients: Substances in food that provide energy or help form body tissues and are necessary for life and growth. Protein Fats Carbohydrates

Protein Muscles, skin hair, and nails are made mainly of proteins. Needed to form hormones, enzymes, and antibodies. Made up of amino acids. There are 20 different amino acids in our body’s protein. Nine amino acids can not be made in our bodies and must be consumed.

Which Proteins are the best choice? Lean meats such as fish, chicken, turkey, and pork. Nuts, beans, and soy products. Egg whites Protein-rich vegetables

Protein-rich plant products… Broccoli Quinoa Spinach Beans Artichokes Potatoes and Sweet Potatoes Peas Sun-Dried Tomatoes Mushrooms Brussels Sprouts Cauliflower Asparagus Cherries Dried Apricots Papaya Kiwi

Fats A chemical compound called lipid. Acts as a lubricant for the body’s organs and connective tissue. Two categories of Fats: Saturated Fats Unsaturated Fats

How do you know when a food is a fat? Generally, if it is oily or creamy, it is a fat!

Saturated Fat Diets high in saturated fat can lead to atherosclerosis, obesity, high cholesterol, and heart disease. Most saturated fats are solid at room temperature. Saturated fats are found in animal products, especially red meats and dairy. Saturated fats should be kept to a minimum in the diet.

Unsaturated Fats Unsaturated fats are liquid at room temperature. Almost all unsaturated fats are from plant products. Monounsaturated fats are believed to lower cholesterol and, therefore, the risk of heart disease.

Unsaturated Fats are the “Good” fats! Examples of unsaturated fats include: Olive Oil Avocados Canola Oil Nuts Fish Oil

Carbohydrates Our main source of energy. Made up of sugars. Carbohydrates include: 1.) Sugars 2.) Starches 3.) Fiber 4.) Fruits and Vegetables

How do you know if a food has carbohydrates? If it is a plant product, it has carbohydrates.

Sugars in the body Glucose: Blood sugar. The most important sugar in the body because it provides energy to the body’s cells. When you consume carbohydrates, it is converted to glucose.

What happens to glucose when the body has enough? It is stored in the muscles as glycogen. Glycogen: Stored energy that is used when you are active. When not used as energy, glycogen converts to body fat.

Carbohydrates: Sugars Sucrose: Comes from sugar beets or sugar cane. Table sugar.

Fructose Fructose: Sweeter than table sugar. Found naturally in fruit and honey.

Lactose Lactose: Milk sugar. Found in dairy products.

Carbohydrates: Starches Broken down in the body into glucose. Come from plant products such as: Potatoes Beans Peas Wheat Corn Rice

Which starches are the best choice? Whole Wheat -Whole grain products, such as whole-wheat bread, are made from the entire grain, including the bran and the germ, which are rich in vitamins, minerals, and fiber.

Foods High in Fiber Whole grains Beans Green, leafy vegetables such as broccoli and kale. Fruits in which the skin is consumed (apples, pears, etc.) Fruits in which the seeds are consumed (strawberries, blueberries, etc.)

Fiber Provides no energy (calories) and cannot be digested. Maintains digestive system, prevents constipation, and may help prevent colon cancer and heart disease.

Best choices for Starch, cont. Whole foods: Peas Potatoes Corn Brown rice

Carbohydrates: Fruits and Vegetables Everyone should eat five servings per day. Choose a Variety of Colors to ensure that you are getting a variety of vitamins and minerals.

Vegetables

Calories A unit of measure for energy in food. Teenagers should consume 2,000- 2,500 calories per day, depending on how active they are. Protein and Carbohydrates have 4 Calories per gram. Fat has 9 calories per gram.

100 Calories of Fresh Fruit

100 Calories of Fresh Veggies

Ways to burn 100 Calories

Healthy Cooking Methods Bake Broil Grill Steam Pan Fry