NUTRITION

READ EACH STATEMENT BELOW AND RESPOND BY WRITING YES, NO, OR SOMETIMES FOR EACH ITEM. WRITE YES ONLY FOR ITEMS THAT YOU PRACTICE REGULARLY. 1.I eat a variety of foods that provide nutrients my body needs. 2.I include plenty of fruits, vegetables, and grain products such as pasta, rice, and bread in my eating plan. 3.I cut away visible fat or chose lower-fat meats and remove the skin from chicken. 4.I make an effort to trade off my intake of fried foods and other foods I think might be high in fat with lower-fat foods. 5.I taste food before salting it. 6. I choose nutritious snacks. 7. I eat the recommended servings from the five food groups from the Food Guide Pyramid. 8. I follow a nutritious eating plan at breakfast everyday. 9. I know how to read nutrition labels and use that information when shopping for food products. 10. I am able to spot false or misleading claims and promises in food ads.

SURVEY 5 points for “Yes” 3 points for “Sometimes” 0 points for “No”

SURVEY CONTINUED: 45-50: Your knowledge and behaviors suggest that you are taking good care of your health : You are making some healthful food decisions and recognize some of the benefits of good nutrition : You may understand that good nutrition is important, but you need to make wiser food choices 0-14 : Your food choices and level of nutrition knowledge may be putting your body at risk for now and in the future.

PAPER SET UP: Turn paper sideways Fold your paper in thirds Write Carbohydrates, Proteins, and Fats across the top of your paper.

CARBOHYDRATES The starches and sugars found in food Body’s preferred source of energy Classified: Simple Carbohydrates Complex Carbohydrates Recommended: 55% to 60% of our daily calories comes from Carbs

SIMPLE CARBOHYDRATES Simple Carbohydrates, or sugar, are present naturally in fruits, some vegetables, and milk Fructose: fruit Lactose: milk Maltose: grains Sucrose: table sugar Sugar is added to manufactured products: candy, cookies, soft drinks, and other sweets.

COMPLEX CARBOHYDRATES Starches Found in rice, grains, seeds, nuts, legumes and tubers

ROLE OF CARBOHYDRATES Complex Carbohydrates are converted to glucose, a simple sugar and the body’s chief fuel. Glucose that is not used right away is stored in muscles and liver….turns into glycogen. Later when the body needs more glucose, the glycogen is converted back into glucose for the body to burn.

FIBER Form of a complex carbohydrate Help moves waste through the digestive system Vegetables, Fruits, whole grain products, whole- wheat breads and pastas, brown rice, oatmeal, Recommended to get 25 grams per day.

PROTEINS Nutrients that help build and maintain body tissues. Made up of amino acids: chains of building blocks (substances that make up body proteins) Our body makes all but 9 of the 20 different amino acids. 9- are known as essential amino acids (we get these from foods)

COMPLETE PROTEINS Include the essential amino acids that the body needs and in the proper amounts Fish, meat, poultry, eggs, milk, cheese, yogurt, and soybean products

INCOMPLETE PROTEINS Sources of proteins that lack some of the essential amino acids. Legumes, nuts, whole grains, seeds.

FATS YOUR BODY NEEDS FAT!!!! Represent the most concentrated form of energy. Fats are a type of lipid (a fatty substance that does not dissolve in water)

SATURATED FATS High intake of saturated fats is associated with an increased risk of heart disease Animal fats: beef, pork, egg yolks, dairy food. Tropical oils: palm oil, palm kernel oil, coconut oil. Become solid or semi solid at room temp

UNSATURATED FATS Vegetable fats: olive oil, canola, soybean, corn Liquid at room temp

ROLE OF FATS Carry vitamins into your blood Serve as sources of linoleic acid (essential fatty acid we do not produce) Help satisfy hunger 30% of calories should come from fat

OTHER IMPORTANT NUTRIENTS Vitamins: Compounds that regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients. Minerals: inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes. Water!!! = regulator