Choosing Healthful Foods Lesson 25

Proteins Two Kinds of Proteins: complete protein and incomplete protein Complete Protein: contains all 9 of the essential amino acids Incomplete Protein: protein from plant sources outside of soybeans that don’t contain all 9 essential amino acids

What to know about proteins continued…. Amino Acids: acids that bond together to make a strand of protein You need 20 amino acids for your body to function properly. The body makes 11 of those amino acids. The 9 you need from food are known as essential amino acids. Example of complete protein: meat, fish, poultry, milk, yogurt, and eggs Example of incomplete protein: grains, legumes, nuts, seeds

Amino Acids histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the essential amino acids meaning you need to receive them in your diet. The ones that your body makes are as follows: arginine (conditionally essential only if your body doesn’t make it), alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.

Carbohydrates Two Kinds of Proteins: Simple and Complex Simple: sugars that enter the bloodstream rapidly to provide quick energy (glucose) Complex: sugars that enter the bloodstream slowly and are stored for future use (fiber/starches) Complex Carbohydrates are broken down into simple sugars by digestive enzymes and saliva Examples of Simple: table sugar Example of Complex: grains, potatoes

Fiber Part of the vegetable that can’t be digested. Two types of fiber: soluble and insoluble Soluble fiber: binds with cholesterol in the bloodstream to prevent it from building up in artery walls creating heart attacks and heart disease. Insoluable fiber: binds with water to help produce bowel movements reducing colon cancer. Examples: wheat pasta (insoluble), apple skin (soluble)

Fats Main job is to help body utilize vitamins that are taken in via food or by choice. Also, source of energy and helps heat body. Two types of fat: Saturated and Unsaturated Saturated fats are hard for the body to break down because they have stronger bonds. Saturated fats become solid if left at room temperature. Example: Fat around meat and dairy products Unsaturated fats are easier for the body to break down because their chemical make up allow them to bond with other molecules to create a chemical reaction. Example: Olive Oil, Peanut Oil, Fish Oil

Saturated and Unsaturated Diagram

Vitamins/Minerals Vitamins: a nutrient that helps the body use carbs, proteins, & fats. Two Types of Vitamins Fat Soluble and Water Soluble. Fat Soluble: A, D, E,&K health benefits on page 286. Water Soluble: C, & B health benefits on page 286. Minerals: a nutrient that helps regulate chemical reactions in the body Two types: Macro and Trace Minerals. Macro= >100mg example-sodium and calcium. Trace examples iron and zinc. Health Benefits on page 287.

Proper Portion Five Food Groups: Protein, Vegetable, Fruit, Dairy, and Grains. Protein: 14-18 Boys-6.5 oz. Girls-5 oz. Dairy: 14-18 Boys/Girls-3cups Grains: 14-18 Boys/Girls -6 oz. ½ whole grains Vegetables: 14-18 Boys-8 oz. Girls 2.5 oz. Fruit: 14-18 Boys-16 oz. Girls- 12 oz. www.choosemyplate.gov

Eating Disorders Eating Disorder- the condition in which a person is compelled to stave, to binge, or to binge/purge. Anorexia-the ability to eat as little as possible creating starvation Bulimia-the ability to eat and purge afterwards to not gain weight from food consumption.