NUTRITION

What does “You are what you eat!” mean? Video on picture Video/2:54

1. List the 6 classes of nutrients Carbohydrates Fats Protein Vitamins Minerals Water Video on picture

2. How does an unhealthy diet now affect your health in the future? You will be at risk of developing obesity, heart disease, diabetes, osteoporosis and cancers when you are in your 30’s, 40’s or 50’s.

3. Which 3 nutrients give us energy? Carbohydrates Fats Protein 4. How do we know they give us energy? Because they have calories, and calories = energy

6. How many calories do each of the following nutrients have per gram? 5. What are calories? How we measure how much energy a food has. 6. How many calories do each of the following nutrients have per gram? Carbohydrates = 4 cal. per gm. Protein = 4 cal. per gm. Fats = 9 cal. per grm. Video on picture. Whooper 7!

What are “empty” calories? Foods/snacks that have a lot of calories but little or no nutritional value. Video/3:27

7. What are the 2 types of carbohydrates Complex Carbohydrates = Starches (e.g. bread, pasta, rice) Benefit of complex carbs is that absorb them more slowly and thusly have energy that will lasts us longer! SO EAT BREAKFAST!!! Benefits of complex carbs video Simple Carbohydrates = Sugars (e.g. fruits, chocolate, candy, sodas) Video/3:39

8. If carbohydrates are not used for energy, what happens to them? Stored in your body as fat.

9. Why is fiber so important in keeping us healthy? Keeps intestines healthy Prevents constipation May help prevent colon cancer and heart disease. Video/1:38

e.g. lard (crisco), butter 10. Fats are also divided into 2 groups, name and define each and give an example. Saturated Fats: solid at room temp. e.g. lard (crisco), butter Video/2:41 Fatty foods trick brain video Unsaturated Fats: liquid at room temp. e.g. cooking oils

GOOD FATS Monounsaturated fat Polyunsaturated fat Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) Peanut butter Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, and pumpkin seeds Flaxseed Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Soymilk Tofu

BAD FATS Saturated fat Trans fat High-fat cuts of meat (beef, lamb, pork) Chicken with the skin Whole-fat dairy products (milk and cream) Butter Cheese Ice cream Palm and coconut oil Lard Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough Packaged snack foods (crackers, microwave popcorn, chips) Stick margarine Vegetable shortening Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) Candy bars

11. What is cholesterol? What does it do in our bodies? A waxy substance produced by the liver and also found in certain foods What does it do in our bodies? It is needed to make Vit. D, cell membranes & certain hormones.

12. HDL is the GOOD (happy) cholesterol LDL is the BAD (lousy) cholesterol

13. What can happen if we have too much bad cholesterol in our body? Video/2:29 Video about cholesterol quiz. Increase your risk of heart attack and stroke and may cause heart disease.

14. How is protein used in our body? a. Helps body build new cells and repair existing ones. It helps with muscle develop. b. It is burned for energy after the carbs & fats are gone.

15. What is Protein made up of? Amino Acids There are 20 different types of amino acids but only 9 essential ones.

Incomplete proteins do not contain all the essential amino acids 16. What is the difference between complete proteins & incomplete proteins? Complete proteins contain the 9 essential amino acids video/5:47 Jamie demonstrates how 70% of America's ground beef contains leftover cow parts (a.k.a. "pink slime") containing e.coli and salmonella that has been treated with ammonia. Incomplete proteins do not contain all the essential amino acids

17. What are the 2 types of vitamins and what is the difference? Fat Soluble Dissolve in fat and can be stored in the body. Water Soluble Dissolve in water and are not stored in the body. (The body uses what it needs then gets rid of the rest.)

18. What do minerals do for our body? Help build and repair tissues. Needed for enzyme activity Needed for bone formation. Video about vitamins and minerals in picture. Video/3:42

19. What is nutrient deficiency? When the body does not have enough of the 6 nutrients needed to function properly. (Without enough nutrients certain body functions may not function properly and could weaken certain organs.)

20. What percent of your body is water? 21. Why is water so important for our body? Our body is made up of 55-60% water. It is needed for every body function. (without the proper amount of water certain body functions may not perform as they should)

22. How much water should you have a day? At least eight 8 oz glasses of water each day!

23. What is dehydration and how can it be dangerous? a. Occurs when the body does not have enough water. b. Can interfere with both mental and physical performance. (Early symptoms might be fatigue, loss of appetite, dry eyes.) c. Dehydration could lead to death. It’s important to drink more water than you lose through sweat or illness. Video/2:41

24. What makes a food “junk food”? nutrients it provides relative to How many how many calories it contains. Is all “junk food” bad for us? Not if eaten on a minimal basis.

25. Is snacking bad for you? Not if you’re snacking correctly with nutrient dense snacks and not empty calorie snacks. Video/5:50 Is junk food addictive video on green guy picture

26. How do our dietary needs change as we get older? Infants: need higher fat diet for their rapid growth and brain development. Children: needs depend on their size, growth rate and activity level. Teens: need more proteins, vitamins and minerals. The more active you are the more calories you need.

To help meet energy needs, but only need about 450 more calories. 27. Why do pregnant women need more calories and protein than non-pregnant women? To help meet energy needs, but only need about 450 more calories. More protein, vitamins & minerals are needed to aid in the development of the baby.

28. What does it mean to be vegetarian? Limits their diets to few or no animal products, usually no red meat. Vegan? Video clip on picture. Does not eat any animal products.

29. What is a big dietary concern for vegetarians & vegans? They may not get enough protein without meat in their diet and need to take vitamin B12.

The Dangers of High Energy Drinks Obesity in a Bottle The Dangers of High Energy Drinks Video/2:12 Video/2:53 Fast Food, Fat Profits Video/23:15

Brain Break