Nutrition Mrs. Tolley

Nutrition What does food do for our body? Survival Grow Energy Maintenance Mentally alert How does culture effect our food choices?

How does Advertising effect what we eat? What time of day are most food commercials shown? How do advertisers trick us? Do emotions effect our eating habits?

What food choices do you think of for a picnic, birthday party, holiday?

Nutrients Provide 3 major functions Provide energy Build, repair & maintain body tissues Regulate body processes 40 different nutrients are grouped into 6 categories: Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water

6 main nutrients

Carbohydrates Sugar, Starch, Fiber Body’s preferred source of energy 60% of our calories come from carbohydrates Carbohydrates break down during digestion into glucose (sugar) Complex Carbs=Vegetables, Starch, Fiber Simple Carbs=Fruits & Milk Fiber=moves waste through digestive process, prevents intestinal problems, prevents cancer & heart disease, also can help control diabetes.

Fats (Lipids) 2 Types Saturated=animal fats Unsaturated=vegetable fats Fats provide twice the energy as carbs. & proteins Should provide no more than 30% calorie intake Fats carry Vitamins into blood, add flavor to food, satisfy hunger longer, insulate organs

Fats What happens when we don’t have enough fat in our body? Dry, scaly skin, Poor growth Hair loss, Loss of menstruation Low body weight, Cold intolerance Bruising, Poor wound healing Lower resistance to infection,

Protein Vital part of every body cell Protein build and maintain tissue and replace worn out body cells. Protein is made up of chains of building blocks called Amino Acids Amino acids are the basic unit of protein. There are 9 essential AA that must come from foods, the rest your body can make.

Complete Proteins have all the essential amino acids Animal sources Fish, meat, milk, cheese Incomplete Proteins Plant sources Legumes, Seeds, Nuts

Vitamins Known as the micronutrient because they are only needed in small amounts. Help regulate vital body processes & reactions. Fat Soluble A D E K Can be stored in the body Water Soluble B-Complex C Can not be stored in the body

Enriched/Fortified Enriched foods=vitamins or minerals have been added to replace the original vitamins and minerals that were lost during the refining process. Fortified foods=Vitamins or minerals have been added to increase the nutritional value of the food.

Vitamin A= milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos Vitamin C= red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Vitamin D= egg yolks, fish oils, and fortified foods like milk and your body manufactures it when you get sunlight on your skin Vitamin E= vegetable oils, nuts, and green leafy vegetables, avocados, wheat germ, and whole grains

Which foods are rich in vitamin B? whole grains, such as wheat and oats fish and seafood poultry and meats eggs dairy products, like milk and yogurt leafy green vegetables beans and peas

Which foods are rich in vitamin C? citrus fruits, like oranges cantaloupe strawberries tomatoes broccoli cabbage kiwi fruit sweet red peppers

Minerals Inorganic substances that the body cannot manufacture. Regulate body processes Repair body tissue Types of minerals Iron is the most important component of blood. Calcium helps in building strong bones and teeth. It is also essential for the nervous system and muscles Zinc is required for proper healing of the wounds. Potassium is necessary for building a healthy nervous system, heart, muscle and kidneys

Water Most essential of all nutrients 2/3 human body =Water Regulator & is vital to EVERY body function Lubricates joints & mucous membranes Absorbs nutrients Eliminates wastes Cools body Fruits contain 75% water Meat & poultry contain 50% water Grains contain 20% water

Your Personal Weight Worksheet If BMI = 24 or below RMR Factor= 11 If BMI = RMR Factor= 10 If BMI = RMR Factor= 9 If BMI = 40 or higher RMR Factor= 8 ______________/ _____________ / ______________ (Your weight in lbs) (Your height in inches) (Your height in inches) X 703= Your BMI

Need to lose or Gain? Calculate your metabolism: ______________ X_______________ = (weight in lbs) RMR adjustment Factor Resting metabolic Rate Find your calorie needs: _______________ X _________________________ = RMR Physical activity Factor Calories you need To Maintain weight Physical activity factor: Rarely active= 1.2 Exercise 3 times a week= 1.3 Exercise 4-5 times per week= 1.4 Exercise every day= 1.7