What does “You are what you eat!” mean?

What are calories? Calories are how we measure how much energy a food has. What are “empty” calories ? Calories whose source has little or no nutritional value such as sodas, sugars, fast food.

What is nutrient deficiency? Nutrient Deficiency occurs when our body does not have enough of the 6 nutrients needed to function properly. Without enough nutrients certain body functions may not function properly and could weaken certain organs.

List the 6 classes of nutrients Carbohydrates Fats Protein Vitamins Minerals Water

Which 3 nutrients give us energy in the form of calories? Carbohydrates Proteins Fats

How many calories do each of the following nutrients have per gram?  Carbohydrates = 4 calories per gm  Protein = 4 calories per gm  Fats = 9 calories per gm video

What do the 6 nutrients do for our body? What are some examples of each nutrient?

There are 2 types of carbohydrates… Carbohydrates Fats Proteins Vitamins Minerals Water

Starches Give us a longer lasting energy because they are absorbed more slowly Most of our calories should come from good starches like whole wheat, multi grain, etc. Examples are breads, pasta & rice Complex Carbohydrates:

Sugars Provide quick energy because it is made up of short chains of glucose. Can be found in fruits (natural sugar) and candy/baked goods (refined sugar) Simple Carbohydrates:

Carbs are used 1 st for energy. If carbohydrates are not used for energy, what happens to them? Carbohydrates are the first calories burned for energy. If they are not used, they are stored in your body as fat.

Why is fiber so important in keeping us healthy? Fiber keeps your intestines healthy Prevents constipation May help prevent colon cancer and heart disease Increases the amount of fluid in your digestive system.

Fats are divided into 2 groups: Carbohydrates Fats Proteins Vitamins Minerals Water

Fatty foods may trick our brain

Unsaturated Fats: are liquid at room temperature. ex: cooking oils Saturated Fats: are solid at room temperature. ex: lard (Crisco), butter

What is cholesterol? A waxy substance produced by the liver and also found in certain foods. What does it do in our bodies? It is needed to make Vit. D, cell membranes & certain hormones.

LDL is the BAD cholesterol, comes from fatty foods. HDL is the GOOD cholesterol, our body produces it.

What can happen if we have too much bad cholesterol in our body? It can build up in the arteries and cause a blockage This is called Atherosclerosis.

What does protein do for our body? Carbohydrates Fats Proteins Vitamins Minerals Water

Protein helps the body build new cells and repair existing ones, and key in muscle development. It is used 2 nd for energy after the Carbs are gone. video

Protein is made up of… There are 20 different types of amino acids, but only 9 essential ones to meet your body’s nutritional needs.

There are 2 classifications of vitamins… Carbohydrates Fats Proteins Vitamins Minerals Water

Dissolve in fat Can be stored in the body

Some examples of Fat Soluble Vitamins are: Vitamin A : Good for vision Vitamin D: Helps build strong bones; 10 min. in the sun is a good source Vitamin E: Helps break down saturated fats Vitamin K: Needed for blood clotting

Dissolve in water ARE NOT stored in the body The body uses what it needs then gets rid of the rest.

Some examples of Water Soluble Vitamins are: Vitamin C: Most common, comes from citrus fruits. Helps build and repair tissues. Vitamin B1: Energy, metabolism, nerve function and muscle control. Vitamin B2: Involved in using fat, protein and carbohydrates.

What do we use minerals for? Carbohydrates Fats Proteins Vitamins Minerals Water

Help build and repair tissues. Needed for enzyme activity. Needed for bone formation. Found mainly in dairy foods.

Some examples of Minerals are:Minerals Iron : Helps transport oxygen throughout the body; in hemoglobin; deficiency leads to anemia Calcium : Maintains strong bones and muscles; deficiency can lead to osteoporosis Potassium : An electrolyte; builds muscle Add: Sodium – another term for salt that can affect your blood pressure

How important is water? Carbohydrates Fats Proteins Vitamins Minerals Water

Water is needed for every body function. Without the proper amount of water, certain body functions may not perform as they should. Water helps cushion organs as well.

What percent of your body is water? Our body is made up of 60% water. Our brain is made up of 70% water Our lungs are made up of 90% water

How much water should you have a day? At least eight 8oz. glasses (64oz.) of water each day!

What is dehydration and how can it be dangerous? Dehydration occurs when the body does not have enough water. Dehydration can interfere with both mental and physical performance. Early symptoms might be fatigue, loss of appetite, dry eyes. Dehydration could lead to death. It’s important to drink more water than you lose!

What makes a food “junk food”? What makes a food healthy or junk depends on how many nutrients it provides relative to how many calories it contains. Junk food is only a problem if it makes up a large part of your diet.

Snacking isn’t bad if done right. If done right it can increase your nutrient intake and help you maintain a healthy weight. Eating smaller amounts of food (with nutritional value) throughout the day vs. 3 large meals a day can actually be better for your metabolism. Is snacking bad???

How do our dietary needs change as we get older? Nutrients need to change with each stage of life: infancy, childhood, adolescence & adulthood. The more active you are, the more calories you need. As you get older, you have to watch your intake of calories because your metabolism slows down.

How does eating a balanced diet today affect how you feel in the future? What you eat during your teen years can affect your risk of developing obesity, heart disease, diabetes, osteoporosis and cancer when you are in your 30’s, 40’s or 50’s. All of these diseases can be affected and possibly prevented by your diet.

What does it mean to be vegetarian? A vegetarian who does not eat any animal products. Limits their diets to few or no animal products, usually no meat except seafood. Vegan?

What is a big dietary concern for vegetarians & vegans? They may not get enough protein without meat in their diet.

Food Intolerance An abnormal response to a food that is triggered by the body’s immune system. Eating foods or ingredients that irritate the intestine. The symptoms are similar, but it affects the digestive system instead of the immune system. OTHER DIETARY CONCERNS Food Allergy

A food-borne illness is caused by eating or drinking a food that contains a toxin or disease- causing microorganism. Most food-borne illnesses are caused by food that is prepared or eaten at home. Food-borne Illnesses