 Respond to this statement – The food you eat affects your health and quality of life.  Nutrition – what does it mean?  The process by which your body takes in and uses food.

 What are nutrients? › They are substances in food that helps your body needs to grow, to repair itself, and to supply you with energy.  What are calories? › They are units of heat used to measure the energy your body uses and the energy it receives from food.

 People eat for 2 reasons › Hunger – natural physical drive to eat, prompted by the body’s need for food. › Appetite – is the psychological desire for food  What is the difference between the 2?  Food and emotions – emotional eating  Food and environment › Family and culture, friends, time and $$, advertising

 Nutrients perform specific roles in maintaining your body’s functions › Energy sources › To heal, and build and repair tissue › To sustain growth › To help transport oxygen to cells › To regulate body functions

 Carbohydrates › Simple – sugars, fructose and lactose › Complex – starches – long chains of sugars linked together. Ex - grains › Fiber – tough complex carb that body can’t digest. Moves waste though the digestive system. Fiber sources?  Your body uses carbs by breaking them down into their simplest form which is glucose and this is what your body uses for energy

 Proteins – nutrients the body needs to build and maintain its cells and tissues  Are the basic building block to of all body’s cells.  Although protein doesn’t supply energy to your body as quickly or easily as carbs do, it can be used as an energy source

 Your body needs a little fat in order for it to function properly – although there are healthier fats that you should choose  Types of fats › Unsaturated – vegetable oils, nuts and seeds tend to contain larger amounts of unsaturated fats. Eating these in moderate amounts may lower your risk of heart disease › Saturated – most commonly found in animal- based foods such as meat and dairy products. Consuming too many may increase your risk for heart disease

› Trans fats – these are formed by a process called hydrogenation, which causes vegetable oil to harden. As it hardens, the fats become more saturated. Trans fats can be found in stick margarine, many snack foods, and packaged baked goods  Fats for energy – we do get energy from fat. Essential fatty acids are important to brain development, blood clotting and controlling inflammation. The also maintain healthy hair and skin.

 Calories from fat that are not used are stored in the body as body fat  You should have some fat on your body, but too much can lead to heath problems  Cholesterol – a waxy, fatlike substance in the blood › It is needed to create cell walls, certain hormones and vitamin D. However excess and build up in your arteries and lead to heart disease

 Vitamins – compounds found in food that help regulate many body processes  Minerals – elements found in food that are used by the body. › The body cannot produce them so it must get them from food

 Essential for most body functions › Moving food through digestive system › Digesting carbs and protein and aiding other chemical reactions in the body › Transporting nutrients and removing wastes › Storing and releasing heat › Cooling through perspiration › Lubricating the joints › Cushioning eyes, brain and spinal cord

 9 cups for girls  13 cups for boys  Also depends on activity level  Lots on water in foods  If you wait until you are thirsty, you’ve waited too long-you are already dehydrated

 Make smart choices from every food group  Find your balance between food and activity  Get the most nutrition out of your calories

How and why is MyPlate composed the way it is?

 Balancing Calories ● Enjoy your food, but eat less. ● Avoid oversized portions.  Foods to Increase ● Make half your plate fruits and vegetables. ● Make at least half your grains whole grains. ● Switch to fat-free or low-fat (1%) milk.  Foods to Reduce ● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. ● Drink water instead of sugary drinks.

 GFacO3Vs GFacO3Vs  What are they and how many servings should you get in each?  Eat the colors of the RAINBOW!!  What is the part of the pyramid that is often forgotten?

 Servings › 6 servings from the bread, cereal, rice, and pasta group. › 3 servings from the vegetable group. › 2 servings from the fruit group. › 2 servings from the milk, yogurt, and cheese group. › 2 servings from the meat, poultry, fish, dry beans, eggs, and nuts group.

Replaces old bone, muscle, skin, and blood tissue. Reduces risk of developing illnesses. Reach optimal growth physically and mentally. Obtain energy.

 Nutrient dense food – have a high ratio of nutrients to calories  Carrots vs Bag of chips › Same amount of calories in 1 serving, but the carrot has more nutrients in it than the chips  Moderation is the key to any healthy lifestyle

 Breakfast  Lunch  Supper  Why?  What are some examples of healthy snacks? › What do these healthy snacks do for you?

 Watch portion sizes – splitting with a friend. Portions sizes have increased over the years. Take leftovers home  Pay attention to how foods are prepared – fried, grilled, baked broiled  Add fresh veggies/fruits – salad bar, ask waiter to bring extra lettuce/tomato on the side  Go easy on toppings – high fat sauces quickly add up – mayo, dressing, ask for lighter version  Don’t drink your calories – water vs soda

 Pay attention to serving sizes  Bowl of cereal example

 Free – food contains none, or an insignificant amount, of a given component: fat, sugar, saturated fat, trans fat, cholesterol, sodium, or calories  Low – you can eat this food regularly without exceeding your daily limits for fat, saturated fat, cholesterol, sodium, or calories  Light – a food labeled as “light” must contain 1/3 fewer calories, ½ the fat, or ½ of the sodium of the original version

 Reduced – food contains 25% fewer calories or 25% less of a given nutrient than the original version  High – food provides at least 20% of daily value for a vitamin, mineral, protein, or fiber  Healthy – must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium