Trivia Challenge! You Are What You Eat What foods do you eat that not only look like a structure/organ in the body but also help that specific structure in terms of function and overall health Example: Kidney beans look like the kidney and help improve kidney function

Kidney Bean/Kidney Celery/Rhubarb; bone growth because of sodium content Figs: testes; increases sperm production and helps to decrease male sterility Sweet Potato: Pancreas; helps diabetics manage blood sugar Orange/Citrus: Mammary glands; lymph function Garlic/Onion: body cells; clears waste Olives: Ovary; function

Why do we eat? Appetite –a desire, rather than a need to eat Hunger –a natural drive that protects you from starvation

Our bodies need to remove substances from our food in order to help our bodies grow, have energy, and stay healthy…. These substances are called NUTRIENTS NUTRIENTS

What are the 6 essential nutrients? CARBOHYDRATES FATS PROTEINS VITAMINS MINERALS WATER

Energy Yielding Nutrients Carbohydrates –4 calories per gram Protein –4 calories per gram Fat –9 calories per gram

Determining the Energy Value of Foods Converting calories to grams = division (÷) 54 calories from fat = ___________ grams of fat 28 calories from protein = ___________ grams of protein 19 grams of carbohydrate = ___________ calories from carbohydrates 16 grams of fat = ____________ calories from fat Converting grams to calories = multiplication (x)

Alison is 16 years old. Her daily caloric needs = 1842 calories per day. She wants to consume 65% of her calories from CHO, 20% from FAT, and 15% from PRO. How many calories and grams does that equal from each nutritent? Calories from… Carbohydrate Fat Protein Grams from… Carbohydrate Fat Protein

Simple Carbohydrates (sugars) Disaccharides Monosaccharides GlucoseGalactoseFructoseMaltoseSucroseLactose

Simple Carbohydrates v. Complex Carbohydrates STARCH GLYCOGEN (GLUCOSE)

Complex Carbohydrates (starches) - Storage form of glucose - Made and stored in the liver - Storage form of glucose in plants - Soluble oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, beans, dried peas, blueberries, cucumbers, celery, and carrots. - Insoluble whole wheat, whole grains, seeds, corn, fruit and vegetable skins Glycogen: Starch: Fiber:

Type II Diabetes Type II Diabetes

CARBOHYDRATES Carbohydrates are your body’s main source of energy!! SIMPLE: COMPLEX: IMMEDIATE ENERGY DELAYED ENERGY FIBER

Alfalfa sproutsArugulaLettuce Spinach BeetsBell Peppers Soy beans BroccoliBrussels sprouts CabbageCarrotsCauliflower Chives Tomato Garlic Green onionsGreen peasHorseradish Sweet Potato/YamSauerkrautKale Yellow SquashWinter squash 18

ArtichokeArtichoke HeartsAsparagus AvocadoCeleryChickpeas Chile peppers Cucumber EggplantEndive Green beans Kidney beans Lemon grass Lentil beansNavy BeansOkra Split PeasRadishesRadicchio RutabagaTurnipsZucchini

Bamboo shootsCorn Iceberg Lettuce Lima beansMushrooms Potato (white)Rhubarb Water chestnuts

AppleOrangeApricots PomeloBlueberriesPapaya BlackberriesPeachCantaloupe PearCherriesPineapple GrapefruitPlumGrapes (all types) RaspberriesHoneydewStrawberries KiwiTangeloMelon TangerineNectarineWatermelon

BananasFruit sauces Candied fruitMangoes CoconutMarmalade DatesPersimmons Dried fruitPlantains Fruit juicesRaisins Fruit preserves

Healthiest CHO sources Whole grains Non-starchy veggies Fruit Refined starches Sweets Sugars Starchy Veggies 100%; multi-grain; oat; rye Broccoli, soy, spinach… Orange, pear, peach… White rice, pasta, bagels… Cookies, pastries… Gummy candies, soda… Corn, potatoes

Glycemic Index V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.

Breads, Cereals and Grains Breads & Cereals To Choose 100% sprouted wheatWhole grain 100% whole wheat Unsweetened bran cereals Multi-grain Muesli (low fat, no sugar added) Oat bran bread Oat bran Pita, whole wheat Oats, oatmeal Pumpernickel Puffed wheat (unsweetened) Rye Rice bran

Breads, Cereals and Grains Breads & Cereals To Limit Bagels (all types) English muffins Biscuits Granola (all types) Bread (except on "Choose" list) Melba toast Bread crumbs Muffins (all types) Bread sticks Pancakes Cakes Pastries (all types) Cereal (except on "Choose" list) Pita bread (white) Chips (all types) Popcorn Cookies Popcorn cakes Cornbread Rice cakes Crackers (all types) Rolls (dinner, hamburger buns, etc.) Croissants Tortillas (except whole wheat) Donuts Waffles

Starchy Foods Starchy Foods To Choose Barley Lentils Beans (black, kidney, red, garbanzo, etc.) Oats, oatmeal Buckwheat Pasta, whole wheat Bulgur Peas (split, black-eyed) Chickpeas Rice (basmati, bulgur, brown, wild) Couscous Tabouli

Choosing the Best Carbohydrates Sources of carbohydrates with the best nutritional value are sometimes referred to as “good carbs”. Best Food Sources of Carbohydrates A. Raw or lightly steamed vegetables B. Most whole, raw, fresh fruit C. Beans, legumes, nuts and seeds D. High fiber 100% whole grains

Good Carbs vs Bad Carbs? Sources of carbohydrates with less nutritional value are sometimes called “Bad” carbohydrates. Food Sources of Carbohydrates to be consumed in moderation A. Pastries, Sugary sodas, white bread, white rice, low fiber processed foods * Sugars from these carbohydrate foods are rapidly absorbed into your blood stream, causing blood sugar problems. This may interfere with weight loss and contribute to weight gain, diabetes and coronary artery disease.

Glycemic Index V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.

Starchy Foods Starchy Foods To Limit Beans (baked, refried) Pretzels Granola (all types) Rice (white, fried, spanish) Noodles, ramen-style Pasta (white, green, red) Taco shells Potatoes (all types)

Review Questions. What is the difference between appetite and hunger? Please list the 6 essential nutrients. Star (*) the 3 that provide your body with energy. What is the difference between a simple carbohydrate and complex carbohydrate in terms of how they provide your body with energy? Extra Credit: List 3 vegetables from the “A” list…

What to do? 1. Complete review questions 1-4 and turn in 2. Pick up a worksheet on Fats and Proteins. As well, pick up ONE card that has the name of a food on it.

Using the color green, circle the foods that you think contain mostly SATURATED FATS. Using the color orange, circle the foods that you think contain mostly UNSATURATED FATS. Olive Oil Butter Canola Oil Almonds Milk Cheese Chicken Avocado Peanut Butter Bacon Cashews Beef

Create 7 “connections” between the nutrition terms. Write 1 term of your choice, draw a line to a 2 nd term of your choice, and then provide your reason for the connection on the line you had drawn…

FATS Fat is an important part of your diet! It is used to help keep you healthy by: - building cell membranes - carrying vitamins - giving you energy: 20-35% - promoting normal growth

Types of Fat SATURATED: UNSATURATED: usually solid at room usually liquid at room temperature temperature

CHOLESTEROL - A waxy, fat like substance produced by the body that is used to build cells and make other substances. = GOOD = BAD

Fat consumption and cholesterol levels… Saturated fats – raises LDL levels Unsaturated fats – do not raise/lower LDL levels and raise HDL Trans fats – raises LDL levels and decreases HDL levels

PROTEINS Used for –Energy : 10-15% –Building and repairing cells Made up of amino acids – essential amino acids: our body can not make them so we must get them through our food

Types of Proteins COMPLETE: contain all the essential or necessary amino acids that our body needs. INCOMPLETE: is missing one or more of the essential amino acids that our body needs. +

VITAMINS Vitamins are compounds that help to regulate body processes (jobs). - fight disease - provide energy

MINERALS Minerals are substances the body uses to form healthy bones- and teeth, keep blood healthy, and keep the heart and other organs working properly.

WATER Essential to ALL body functions -Carries nutrients -Regulates temperature -Helps with digestion and absorption

Guidelines for Good Nutrition Eat a variety of foods every day Avoid foods that are high in sugar and salt Match how active you are with the amount of food you eat