Ch. 8- Food and Nutrition Questions: T or F? Foods that are high in calories are unhealthy. You should avoid foods with sugars in them. You should avoid fats in your diet. Vegetarian diets are low in protein. Snacking is bad for you. Why???

Common Terms…  Nutrients- substances the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. You need more than 40 different nutrients!  Metabolism- the chemical process by which your body breaks down food to release this energy.  The amount of energy released when nutrients are broken down is measured in units called calories.  Carbohydrates- made of carbon, hydrogen and oxygen. These supply energy for your body’s functions.  Simple (sugars- fruits, veggies, milk, cookies, candies, soft drinks)  Complex (starches (long chains of sugars) plant foods- potatoes, grains  Fiber (in plants), can’t be broken down into blood stream. Prevents constipation, reduces risk for colon cancer, helps prevent heart disease.

Fats…  Unsaturated Fats- Vegetable oils, nuts and seeds.  Monounsaturated Fats- olive oil, canola oil, peanuts and avocado.  Polyunsaturated Fats- safflower, corn and soybean oil, and seafood. Both are important for your heart.  Saturated Fats- Animal fats, lard and dairy products. Daily intake should be 20-35% of your calories, primarily unsaturated.  Cholesterol- waxy, fatlike substance found only in animal products. Your liver makes this, it’s not a necessary part of your diet.  Trans Fats- when manufacturers add hydrogen to fat molecules in vegetable oils (hydrogenation). Found in margarine, chips, & commercially baked goods.

Turn and Talk  On the count of 3, turn to your neighbor and talk to them about… 1…2…3… What high-fat foods do you eat? How can you cut down?

One tip… Cook For Yourself!  8HoIEEg 8HoIEEg

Proteins…  Nutrients that contain nitrogen, carbon, hydrogen, and oxygen are called proteins.  Most Importantly- Proteins have a role in growth and repair of your body’s tissues!  High protein foods- meats, eggs, poultry, milk & milk products. Nuts, dried beans, dried peas, and lentils = good source too!  Amino Acids (make up proteins)- Our bodies are made up of 20 different amino acids, your diet has to supply 10 “essential amino acids” daily. 2 + plant protein sources can provide a complete protein.  Complete (meats, fish, etc.) and Incomplete (beans, rice, etc.)  10-35% of your calories should come from protein, daily.

Turn and Talk  Again in 1…2…3… What are the main sources of protein in your diet?

Breaking a Bad Habit 1. Define the habit you want to change. (ie: drinking soda) 2. Set you goal. (ie: I will limit my soda to 2 per week) 3. Design an action plan. (ie: I will try to plan ahead, carry water, etc.) 4. Build a supportive environment. (ie: Talk to family about soda purchases, remember water bottle, talk to friends about goal) Try it, tell me if it works!

Vitamins… Myth: As a part of a healthy diet, people need to take dietary supplements. Fact: A diet that contains a variety of healthful foods usually supplies all the vitamins and minerals that your body needs. Vitamins are required in small amounts and assist many chemical reactions in the body. They help the body use other nutrients and are not a source of energy. Fat-Soluble- Vitamins A, D, E, & K in vegetable oil, liver, eggs, & certain veggies. Water soluble- Vitamins C, B-1 (whole grains), 2 (milk), 3 (poultry), 6 (meat), 12 (eggs), Pantothenic acid (organ meats/grains), Folate (green, leafy vegetables), Biotin (bananas), C (citrus fruits) Antioxidants- Protect healthy cells from damage caused by normal aging process as well as certain types of cancer.

Minerals…  Calcium- lack of can lead to osteoporosis.  Potassium- & sodium work together to maintain water balance in the body.  Iron-Necessary for healthy red blood cells.  Sodium-important for heart and water balance but too much can = high blood pressure.

Classification of Nutrients 4 calories/gm 1. Carbohydrates 50-60%Simple & Complex 9 calories/gm 2. Fats less than 30% Saturated & Unsaturated 4 calories/gm 3. Protein 10-15% Complete & Incomplete No Calories 4. Water eight – 8oz. glasses Non-fuel 5. Minerals Substances 6. Vitamins Water & Fat Soluble (ADEK) Provides energy for muscle activity and body heat Build, repair, and maintain body tissue Control and Regulate Body Functions

Water…  65% of your body weight is water.  Nearly all the body’s chemical reactions take place in a water solution.  Homeostasis- Process of maintaining a steady state inside your body. (overheat … sweat = cools your body)  Electrolytes- dissolved substance in water (for example the nervous system depends on electrolytes such as sodium and potassium?

Water… Dehydration- A serious reduction in the body’s water content. Symptoms- weakness, rapid breathing, weak heartbeat.  How much water?  Water vs. Sports Drinks: If you exercise for 60 min.+ then okay. 5 hrs. + then yes.

WATER… What would happen if you stopped drinking water ??  eAcpFkL8 eAcpFkL8

The Dietary Guidelines…  Provides information on how to make smart food choices.  To obtain all of the nutrients you need, choose a wide variety of foods.  Handle Food Safely: -Wash your hands. -Separate raw and cooked foods. -Cook all meats to safe internal temperature. -Keep cold foods cold and hot foods hot! -Don’t thaw foods on the counter.