Chapter 5 Eating Well

What are the 6 classes (types) of nutrients?

6 classes (types of nutrients)

Nutrients Carbohydrates provide energy. What kinds of foods have carbohydrates? Get them from breads, rice, and fruits and vegetables. Sugar and sweets have simple carbohydrates. Starches and grains have complex carbohydrates and fiber. Whole grains are best. What types of carbohydrate do you like to eat?

Nutrients Protein is needed for growth and to maintain and repair tissue. What kinds of foods have protein? Get it from meat, fish, chicken, eggs, dairy, nuts, and beans, legumes, veggies What is your favorite type of protein to eat?

Nutrients Fats provide energy and dissolve vitamins. What are some types of fats? Some are healthy, some are not. Saturated fats come from meat, dairy, and palm and coconut oil. They are linked to heart disease. Limit them in your diet. Trans fats are a saturated fat used in certain processed foods, including some baked goods, fried foods, and margarine. Avoid these foods.

Nutrients Cholesterol is a fatty acid found in many animal products. High cholesterol levels increase the risk of heart disease. Unsaturated fats are healthier. Polyunsaturated fats are found in corn, safflower, and soybean oil. Monounsaturated fats are found in peanut and olive oils. Omega-3 fatty acids aid brain functioning. Get them from tuna, salmon, trout, and sardines

Animal and Plant Sources of Omega 3 Fatty Acids

Nutrients Vitamins and minerals are chemicals that play specific roles in maintaining the body, such as strengthening bones or aiding absorption of other nutrients. Where do you get your vitamins and minerals from?

Nutrients Water transports nutrients removes wastes from the body facilitates chemical reactions adequate water is essential for good health How many cups of water should you drink in a day?

What are some tips to staying healthy? Eat foods from each food group. Eat lots of fruits, vegetables, and whole-grain foods. Consume milk or its equivalent each day. Limit fats, sodium, and sugar. Get regular exercise.

My Plate

Changing Your Eating Habits Keep a food diary to see what you eat. Decide what you need to change. Evaluate your meal patterns. Evaluate your snacks. Limit restaurant meals. Consider your weight.

A Healthy Weight Body Mass Index (BMI) is a measure of weight in relation to height. A BMI of 18.5 to 25 is healthy. What can you do to lose weight? To lose weight, take in fewer calories by eating less and burn more calories by exercising. What can you do to gain weight? To gain weight, eat larger portions or add fat-rich foods. Continue to exercise. Do you know you BMI? Let’s go and find out. https://www.cdc.gov/healthyweight/bmi/calculator.html What is your BMI? What category are you in regarding your BMI?