Choosing healthy foods

 Nutrition: the sum of the processes by which humans, animals, and plants consume foods.  Nutrient: a substance in food that helps with body processes.  Calorie: unit of energy produced by food.

 Proteins  Carbohydrates  Fats  Vitamins  Minerals  Water

 Protein: a nutrient needed for growth, and to build and repair body tissues.  2 kinds of Proteins: Complete and Incomplete  Complete proteins: contains all the essential amino acids.  Amino acids: building blocks that make up proteins.  Example: meat, fish, milk, yogurt, eggs.  Your body needs 20 amino acids. The body only produces 11.  Essential amino acids: the 9 AA that your body cannot produce.

 Incomplete Protein: protein from plant sources that does not contain all of the essential amino acids.  Ex: grains, legumes, nuts and seeds.

 Carbohydrates: main source of energy for the body.  Body can only store a certain amount of carbs, the rest is stored as fat.  2 types: Simple and Complex  Simple: sugars that enter the bloodstream rapidly and provide quick energy.  Provide calories, but small amount of vitamins and minerals.  Found naturally in fruits, honey, and milk.

 Fats: provides energy and helps the body store and use vitamins.  Fats supply more than twice the amount of calories than proteins and carbohydrates.  Saturated fats: found in dairy products, solid vegetable fat and meat poultry.(solid form)  Contribute to body’s cholesterol: fat-like substance made by the body and found in certain foods.

 Unsaturated Fats: a type of fat obtained from plant products and fish. (usually liquid form)  2 types: polyunsaturated and monounsaturated  Polyunsaturated: sunflower, corn, and soybean oils.  Monounsaturated: olive oil and canola oils. Trans-fatty acids: fatty acids that are formed when vegetable oils are processed into solid fats. (margarine, shortening) - process is called hydrogenation- makes oils more solid, more stable.

 Vitamin: a nutrient that helps the body use carbs, proteins and fats.  Provide no energy to body, but helps release energy from other nutrients. Fat- soluble vitamins: vitamin that dissolves in fat and can be stored in body. (A, D, E, K) Water- soluble: vitamin that dissolves in water and cannot be stored by the body in large amounts. ( C,B)

 Mineral: regulates many chemical reactions in body.  2 types: Macro minerals and Trace minerals  Macro: required in amounts larger than 100mg.  Examples: calcium, sodium.  Trace Minerals: needed in very small amounts. Examples: iron and zinc. Important to macro minerals.

Water is involved with all body processes.  Makes up the basic part of blood, regulates body temperature.  Dehydration: a condition when water content of the body has fallen extremely low.  Can be caused by lack of water intake, dry environment, fever, vomiting.  Common signs: fatigue, dry mouth, dizziness, weakness, dry skin, rapid pulse

 How much water is needed?  Sources: juice, milk, soup, frozen juice pops, fruits, and vegetables  Do not substitute soda for water. These have caffeine, which is a diuretic.  Diuretic: product that increases the amount of urine excreted. Important to drink water when sick to make sure you do not dehydrate!

 Herbal supplements: contain extracts or ingredients from the roots, berries, seeds, or flowers of plants.  Tablets, capsules, powders, gelcaps, liquids  Creatine: amino acid made in liver, kidneys and pancreas. Also found in meat and fish.  Popular dietary supplement used in teens to increase performance in sports.

 Protein supplements: product taken orally that contains proteins that are intended to supplement diet and are not considered food.  People who take these supplements want to build muscle. However, excess protein will turn to fat, not muscle.

 Nutrition facts: title of information panel that is required on most foods.  Serving size: list of amount of food that is considered a serving. (determined by the FDA, not the manufacturer of the product.)  Servings per container: list of number of serving in the container or package.

 Calories: listing of calories in ONE serving.  Calories from fat:  Percent daily value: The portion of daily amount of a nutrient provided by one serving.

 Ingredients: listed by weight.  Healthy  Fat free  Low fat  Lean  Light  Cholesterol free  _______ free  fresh

 Less ________  High ________  Food additives: may add nutrients, flavor, color, texture.  Enriched food: nutrients lost during processing and are added back into food.  Fortified food: nutrients not usually found in food are added. Ex: orange juice w/ calcium

 USDA: U.S. department of agriculture  Designed to promote health  1. Eat a variety of foods and keep foods safe to eat.  2. Balance the food you eat with physical activity.  3. Choose a diet low in fat, saturated fat, and cholesterol.

 4. Choose a diet with plenty of grain products, vegetables, and fruits.  5. choose a diet moderate in sugars, salt, and sodium.  6. Do not drink alcohol, or drink in moderation (if you are an adult.)

 Vegan: excludes foods of animal origin  Lacto-vegetarian: excludes eggs, fish, poultry, and meat.  Lacto-ovo-vegetarian: excludes fish, poultry, and red meat  Semi-vegetarian: excludes red meat.

 Animal products are sources of fat, saturated, and cholesterol.  Less likely to develop high blood pressure, heart disease, diabetes, and breast and colon cancer.  Easy to maintain healthy weight  * you should talk to parents of guardian if you choose these diets.  * you still need to get the nutrients from other sources.