Family Nutrition Understanding the Basics to Good Nutrition

ChooseMyPlate.gov  In 2010, the U.S. Department of Agriculture (______) implemented the current Food Guide Plate in order to educate Americans about healthy eating and incorporating _________ into daily routine.  USDA’s MyPlate – Home page  GettingStartedWith MyPlate.pdf GettingStartedWith MyPlate.pdf GettingStartedWith MyPlate.pdf

The Six Basic Nutrients  ____________ are substances the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain ___________.  There are approximately 40 necessary ____________ the body needs to be healthy.  A ______________ occurs when a person does not have enough of a certain nutrient in their diet; they are said to be nutrient deficient and will experience certain negative effects, depending on the nutrient. An example would be  On the contrary, if a person has too much of a certain nutrient, they could ____________, which would also have certain negative effects. An example would be if a child overdosed on the mineral ______, the effects could be fatal.  The amount of energy released when nutrients are burned is measured in units called ______________.

Carbohydrates  There are two main types of carbohydrates. __________ Carbohydrates – consists of refined sugar. _____________ is the most important sugar and is the major energy provider for the body cells. __________ Carbohydrates – consists of refined sugar. _____________ is the most important sugar and is the major energy provider for the body cells. Natural food sources – fruits, vegetables, __________ ___________ Carbohydrates – made of sugars linked together chemically to form long chains called ______________. Natural food sources – grains (rice, cereal, and breads) are all food with starch (__________ are another example). *The words ______________ should appear as the first listed on the ingredient list for a true whole grain food.*

Simple Carbs. vs. Complex Carbs.  Simple Carbohydrates Comes from ________________ Comes from ________________ Only good for quick _____________ bursts Only good for quick _____________ bursts Foods high in sugar don’t provide many other __________________ Foods high in sugar don’t provide many other __________________ Food examples: candy and _________ Food examples: candy and _________ Complex Carbohydrates -Comes from _______________ -Better for _________-term sustained energy -Foods high in starch provide a good variety of ______________ -Food Examples: ___________ and pasta

FATS  Fats contain _________ as many calories as carbohydrates. Functions of Fats - Supply body with __________ - Form part of ________ structure - Maintain body _______________ - Protects __________ and tissues - Essential for ___________ and development

____________ Fats There are two main types of fats. Unsaturated Fats are __________ at room temperature Unsaturated _______ are better for your _______, especially when consumed in its natural state. Food examples: __________, avocado, seeds, olives Other food examples: ________ oil, sesame oil, vegetable oil, canola oil

Saturated Fats  _____________ fats are solid at room temperature. These fats are very __________ and hard for the body to break down. The over consumption of saturated fats is what can lead to _____________________. Food examples: _____________, margarine, fat in meat such as hot dogs, salami, bologna, or the fat off of steak and the fat in dairy products such as whole ____________ and cheese Food examples: _____________, margarine, fat in meat such as hot dogs, salami, bologna, or the fat off of steak and the fat in dairy products such as whole ____________ and cheese  _________________ is a waxy, fat-like substance found in the cells of all ____________. High levels of cholesterol in the blood can clog the blood vessels and lead to heart disease and _____________. *Most foods contain a ________________ of unsaturated and saturated fats.

Proteins  Proteins are your body’s 3 rd main source of _________________.  They build up, maintain, and ___________ the tissues in your body such as your muscle and organs.  The _____________ system is mostly protein- based.  Your body uses protein to make _________________. Natural Food Sources: beef, poultry, ________, eggs, dairy products, nuts, ___________, and legumes like black beans.

Amino Acids  When you eat foods that contain ____________, the digestive juices in your stomach and intestine ____________ down the protein in food into basic units called amino acids.  The amino acids can then be reused to make the proteins your body needs to maintain _____________, bones, blood, and body organs.  There are 22 amino acids that are very important to human ______________.

Different Kinds of Protein  _____________ proteins are from animal sources such as meat and milk because they contain all __________ of the essential amino acids.  _____________ proteins would come from most vegetable sources. One __________ alone would not have all the _____________ amino acids. However eating a wide ____________ of protein- rich vegetables would give a person all of the essential amino acids.

Vitamins  Vitamins are ____________ that come from living ____________ are required in only small amounts, and assist in many _____________ reactions in the body. Functions of Vitamins in the Body - They help with various body ______________, including the use of other nutrients. - Each vitamin has their own ______________.

Examples of Vitamin ___________ in the Body  Vitamin A: keeps eyes, skin, hair, __________, and gums healthy  Vitamin D: Necessary for formation of __________ and teeth  Vitamin B12: Formation of red _________ cells  Vitamin B1(Thiamin): Function of ____________  Vitamin C: Helps the __________, cells, and muscles function

Two Classes of Vitamins ______-soluble vitamins dissolve in fatty materials and can be stored by the body. Vitamins A,D,E, and K are all fat soluble. Vitamins A,D,E, and K are all fat soluble. Natural Food Examples: Milk, ____________, egg yolk, green vegetables, nuts, tuna ___________-soluble vitamins __________ be stored in the body, therefore must be supplied daily from the foods we eat. * All the B Vitamins and ___________ C are ___________ soluble Natural Food Examples: ___________ fruits, tomatoes, beef, fish, whole-grain cereals

Facts on Minerals  Minerals are nutrients that occur ______________in the rocks and soil.  How minerals get in the ________ we eat: Plants absorb minerals form rocks and soil through their ___________ Plants absorb minerals form rocks and soil through their ___________ Animals obtain these minerals by either eating the plants or eating _______________ that have eaten the plants Animals obtain these minerals by either eating the plants or eating _______________ that have eaten the plants

Some Minerals and Functions in the Body  A mineral is a nutrient that regulates many chemical reactions in the body. Calcium – builds up _______ and teeth Calcium – builds up _______ and teeth Sodium – aids in _____________ balance in cells and tissues and for nerve cell conduction Sodium – aids in _____________ balance in cells and tissues and for nerve cell conduction Copper – production of _____________ in red blood cells Copper – production of _____________ in red blood cells _________ – production of the ________ gland hormone _________ – production of the ________ gland hormone Iron – aids red _______ cells Iron – aids red _______ cells

Water  Water is a ______________ that: Is involved with all body processes, including energy ______________ Is involved with all body processes, including energy ______________ makes up the basic part of the blood and ____________ fluids makes up the basic part of the blood and ____________ fluids helps with _______________ of food and ______________ removal helps with _______________ of food and ______________ removal regulates body _______________ regulates body _______________ ____________ the spinal cord and body mass and lubricates your ___________ ____________ the spinal cord and body mass and lubricates your ___________ Makes up more than 60% of body _________ Makes up more than 60% of body _________

Dehydration  A condition in which the __________ content of the body has fallen to an extremely ________ level. CAUSES OF DEHYDRATION: CAUSES OF DEHYDRATION: Lack of water __________Lack of water __________ A ________ environmentA ________ environment FeverFever ____________________ DiarrheaDiarrhea  You need to drink at least ____ cups (64oz.) of water every ______! Good water sources: Pure water, 100% fruit _________, milk, and food sources such as fruits and _______________

Signs of Dehydration Dizziness Dizziness ____________ ____________ Weakness Weakness Dry mouth Dry mouth Flushed skin Flushed skin _____________ _____________ _____________ vision _____________ vision Difficulty swallowing Difficulty swallowing Dry, hot skin Dry, hot skin Rapid pulse Rapid pulse Frequent need to ____________ Frequent need to ____________

The Nutrition Facts Label  The Nutrition Facts Label is ________on all food packaging.  It _______ to make smart food choices to maintain a __________diet.  It helps people who are on ________ diets due to medical conditions or food allergies. How to Understand and Use the Nutrition Facts Label How to Understand and Use the Nutrition Facts Label

Common Causes of Obesity  Burning too few ________ through lack of physical exercise.  Taking in more __________ then are burned.  Changes in __________ rates with _________.  Unhealthy eating ___________.  _________________ factors.  Genetics.  ____________.  Social factors.

Benefits of Regular Exercise  Burns __________.  Helps to ________ stress.  ____________ self-esteem.  Tones and builds __________.  Promotes ____________ appetite.  Promotes loss of body __________.  ____________ metabolism.  Gives _______ a firm, lean shape.

Bottom Line  Pick a variety of ____________ foods from all ___________ of the food groups on a daily basis  Incorporate _____________into your daily routine  Keep on eye on _____________ size when eating a meal  Eat ______________ meals throughout the day, it is easier for your body to digest and takes less energy, leaving more ___________ for you and your day!  Drink plenty of ___________ and/or water-rich foods and drinks