Journal #29 What are the FIVE food groups? What is the difference between whole grain and refined grain? Which should you get the most of? What is the serving size for all five food groups? What is a calorie?
Grains, Fruits, Protein, Vegetables, Dairy ***Whole Grains- ex. Brown rice and oatmeal***** and Refined Grains-White bread and white rice Refined grains do not have as much dietary fiber, iron, and many B vitamins Grains: 3-5 servings of whole grains Fruits: 1.5-2 cups Protein: 5-6.5 ounces Vegetables: 5-6.5 ounces Dairy: 3 Cups
Nutrients What are they anyway?
Nutrients Food substances that are required for the growth and maintenance of cells. They are divided in to six groups. 1. Carbohydrates 2. Protein 3. Fats 4. Minerals 5. Vitamins 6. Water
Carbohydrates Nutrients that provide you with energy. 1) Simple – sugars found in foods such as fruits, milk, molasses and honey. Body can use for energy with little or no change in digestion. BAD CARBS!! 2) Complex – Sugars found in breads, veggies, and grains. Provide large amount of nutrients for number of calories they provide. GOOD CARBS!!!
Carbohydrates Fiber – body cannot digest. Supply no energy. Found in foods such as leaves, stems, roots, seed coverings of fruits, veggies, and whole grains. Fiber is GOOD for you. The above is called insoluble fiber. This type of fiber draws water in to your intestines and helps maintain regularity. This makes things travel more quickly through your gut so exposure to potential carcinogens is decreased.
Carbohydrates: Can you classify?
Protein Group of nutrients that builds, repairs, and maintains body cells. 1) building blocks of body 2) Animal products: eggs, meat, fish, beans, nuts. 3) Break down into Amino Acids during digestion (Amino Acids- Building blocks of proteins)
Protein The body manufactures 14 amino acids Must get other 8 amino acids in food called ESSENTIAL AMINO ACIDS. Foods with all 8 – Complete Proteins include milk, fish, meat. Foods without all 8 – Incomplete Proteins include beans, nuts, rice.
Protein
Fats Provide twice as much energy per ounce as carbohydrates do. 1) Found in animal and plant products (nuts and veggie oils) 2) Necessary for growth and repair of cells, dissolve certain vitamins and carry to cells, enhance flavor and texture of food.
Fats Saturated- Solid at room temp (lard, butter, meat fats) Come from animals Unsaturated- liquid at room temp. (sunflower, corn, soy beans, olives, almonds and peanuts, fish products) Come from plants
Minerals Essential nutrients that help regulate the activities of cells. Have no calories and provide no energy. 1) Come from elements in the earth’s crust 2) Also come from plants and animals 3) Dangerous to have too little or too much Examples: Calcium, iron, copper, fluoride, zinc, chromium
Vitamins Needed for growth and repair of body cells. No calories and provide no energy. 1) Vitamins A,D,E, and K Dissolve in fat Excess stored in fat cells in liver and other body parts 1) Vitamins C and B Water-Soluble: dissolves in blood and carried to cells. Need food that contain them every day
Vitamin Wheel!!
Water Single most important Nutrient!!!! 1) Carries other nutrients to cells, carries away waste, and regulates body temperature. 2) Body weight is 70-75% water 3) Lose 2-3 quarts of water daily due to breathing, perspiring, waste. More in hot water and exercise.
Water Pop- caffeine is a diuretic, which increases fluid LOSS. Sports drinks: contain sodium and other ingredients not needed unless exercise several hours in high temperatures.
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