Nutrition Chapter /2015

Nutrients – ( 6 )  substances that the body needs to regulate bodily functions, promote growth, repair body tissue and obtain energy.  Carbohydrates, fats, and proteins – are used as energy  Vitamins, minerals, and water – perform other essential functions

Nutrition  Metabolism – is the chemical process by which your body breaks down food to release energy.  for growth and repair  Calories – amount of energy released when nutrients are broken down.

Body Mass Index BMI = (weight (in pounds) x 703 (height ( in inches)² (height ( in inches)²  Convert feet to inches – feet x 12

Carbohydrates – needed for energy  Simple Carbs.  Sugar – glucose  Natural – fruit  Added – junk food

Carbohydrates, cont.  Complex Carbs.  Starch – glucose  potatoes, rice, pasta, bread, cereals

Fats  Fats provide energy.  Fats help the body use vitamins.  Fats helps produce hormones  Fat forms a protective cushion for your organs.  Fats build healthy cells.  Fats are a vital part of the membrane that surrounds each cell of the body.  Fats build brains.

Fat Composition

Proteins - are the building blocks of life. The body needs protein to repair and maintain itself.  High Protein  meats, eggs, milk, poultry  Incomplete - plant source – beans, rice

Vitamins – supports most growth and development

Vitamins, cont.

Minerals – help cells and organs do their jobs

Water – essential for life

The Divided Plate and Other Portion Tips  Serving sizes on food labels and recommended amounts on the ChooseMyPlate site are usually given in grams, ounces, or cups.

 Portions: use your hand as a guide:  A clenched fist is about a cup —  recommend for a portion of pasta, rice, cereal, vegetables, and fruit.  Your palm - a meat portion

 The size of the top of your thumb –  Portion for butter, mayo, or salad dressing)  Another great way to visualize appropriate portions is to use the concept of the "divided plate.  " Think of your plate as divided into four equal sections.

 Use one of the top quarters for protein. Use the other top quarter for starch, preferably a whole grain. Then fill the bottom half with veggies (or a combination of vegetables and fruit).  None of the foods should overlap —keep portions under control, it can also help you to balance your meals.