Nutrition TEKS: 1A & 1B

Calories Units of heat that measure energy used by the body Energy that food supplies to the body Good Calories are calories your body needs Empty Calories are calories your body doesn’t need as many of –Usually turn directly into fat

Calories Good  Strawberries  Apples  Cheese  Lettuce  Tomato  Apple Juice  Carrots  Milk Empty  Ice Cream  Ketchup  Apple Cobbler  Pizza  Dr. Pepper  Snickers  Fried Chicken

Nutrients vs. Nutrition NUTRIENTS: Substances in food that your body needs –Ex. Carbohydrates, Fat, Proteins NUTRITION: Process of using food and its substances to help your body have energy, grow, develop, and work properly

Factors that Influence Food Choices Appetite: psychological desire for food Hunger: Physical need for food Family and Friends Time and Money Food Availability –Texas Beef –Florida Citrus

6 Types of Nutrients Carbohydrates –Sugars and starches that provide your body with most of its energy –Found mostly in bread and potatoes Proteins –Nutrients your body uses to build and maintain cells

6 Types of Nutrients Fats –Saturated: solid at room temperature Butter Shortening –Unsaturated: fats that remain liquid at room temperature Oil Grease

6 Types of Nutrients Vitamins –Substances needed in small quantities to help regular body functions Minerals –Elements needed in small quantities for forming healthy bones and teeth and for regulating certain body processes. Water –Makes up over ½ of your body

Other Nutrients Fiber –Pats of fruits, vegetables, grains, and beans that your body CANNOT digest Cholesterol –Waxy substance used by the body to build cells and hormones –protect nerve fibers –high cholesterol you may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries. Your heart may not get as much oxygen-rich blood as it needs, which increases the risk of a heart attack. Decreased blood flow to your brain can cause a stroke.

Other Nutrients Sugar –Occurs naturally in fruits and milk –The average American eats over 100 lbs of sugar every year –High Fructose Corn Syrup Sodium –Controls the balance of fluid in the body –Salt –Electrolytes –Gatorade Caffeine –Stimulates the nervous system –energy

ABC’s of Nutrition A – Aim for a healthy weight B – Build a healthy base C – Choose sensibly

Breakfast Why is breakfast important?

MyPyramid

MyPlate

Nutrition TEKS: 1A & 1B

MyPyramid What foods are in the vegetable group? –Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Examples: Broccoli, Turnip Greens, Squash, Carrots, Pumpkin, Sweet potatoes, Black-eyed Peas, Beans, Corn, Asparagus, Cabbage, Cauliflower, Cucumbers, Celery, Mushrooms, Onions, Tomatoes, Zucchini Green: Vegetables

MyPyramid What foods are in the fruit group? –Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. –Some commonly eaten fruits are: Apple, Banana, Berries (Strawberry, Raspberry, Blueberry, Cherry), Grapefruit, Grape, Kiwi, Lemon, Lime, Mango, Melon (Cantaloupe, Honeydew, Watermelon), Nectarine, Orange, Peach, Pear, Pineapple, Plum, Raisin, Tangerine, Apple Juice, Orange Juice, etc… Red: Fruits

GRAINS Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm.grain kernel Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins

WHOLE GRAINS Whole grains: amaranth brown rice buckwheat bulgur (cracked wheat) millet oatmeal popcorn brown rice oatmeal popcorn whole wheat bread whole wheat crackers whole wheat pasta whole wheat sandwich buns and rolls whole wheat tortillas wild rice whole wheat bread whole wheat crackers

REFINED GRAINS Refined grains: cornbread* corn tortillas* crackers* flour tortillas* grits noodles* cornbread* crackers* flour tortillas* spaghetti macaroni pitas* pretzels Ready-to-eat breakfast cereals: corn flakes white bread white sandwich buns and rolls white rice corn flakes white sandwich buns and rolls white rice

What foods are included in the milk, yogurt, and cheese (milk) group? All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. Some commonly eaten choices in the milk, yogurt, and cheese group are: All fluid milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milk Flavored milks: Chocolate Strawberry Lactose reduced milks Lactose free milk MyPyramid Blue: Milk Milk-based desserts Puddings made with milk Frozen yogurt Ice cream Cheese Cheddar Mozzarella Swiss Parmesan Yogurt Fat-Free Low Fat Reduced Fat Whole-Milk Yogurt

MyPyramid Purple: Meats & Beans What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group? All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Meat Beef, Ham, Lamb, Pork, Bison, Rabbit, Venison, Liver, Giblets Poultry Chicken, Duck, Goose, Turkey, Eggs Chicken Beans Pinto, Lentil, Navy, White Nuts Almonds, Peanut, Peanut Butter, Pistachios, Sunflower Seeds, Walnuts Fish Catfish, Flounder, Salmon, Snapper, Tuna, Clam, Lobster, Shrimp, Oysters