NUTRITION Nutrient - A substance in foods that helps with body processes.

What are the 6 essential nutrients?

 Protein  Carbohydrates  Fat  Vitamins  Minerals  Water THE 6 ESSENTIAL NUTRIENTS

 A unit of ENERGY is called a calorie  3500 calories equal 1 pound of fat.  1 gram of protein yields 4 calories  1 gram of carbohydrates yields 4 calories  1 gram of fat yields 9 calories  CALORIC INTAKE: the number of calories a person takes in from food and beverages CALORIES

COSMIC BROWNIE Fat: 13 grams Carbohydrates: 43 grams Protein: 3 grams

Fat= 117 calories Carbs= 172 calories Protein= 12 calories COSMIC BROWNIE

LAYS CHIPS Fat: 10 grams Carbohydrates: 15 grams Protein: 2 grams

Fat= 90 calories Carbs= 60 calories Protein= 8 calories LAYS CHIPS

LUCKY CHARMS Fat: 1 gram Carbohydrates: 22 grams Protein: 2 grams

Fat= 9 calories Carbs= 88 calories Protein= 8 calories LUCKY CHARMS

PROTEIN  Nutrient that is needed for GROWTH and to BUILD and REPAIR body tissue.  Provides energy when carbohydrates and fats are lacking in the diet  Made up of smaller chemical units called amino acids

 COMPLETE PROTEIN: contains all the essential amino acids. Meat Fish Poultry Eggs PROTEIN

 INCOMPLETE PROTEIN: from plant sources that does not contain all the essential amino acids. Grains Nuts Beans Seeds PROTEIN

 Amino Acids: the BUILDING BLOCKS that make up a protein  Your body needs 20 amino acids to function properly  11 out of 20 amino acids are produced by your body  9 out of 20 amino acids must come from food sources. PROTEIN

For teens who get less than 30 minutes per day of exercise:  Girls need 5 ounces per day.  Boys need 6 ½ ounces per day.  Examples are 1 oz.. of meat, fish or poultry; 1 egg; ¼ cup of beans; 1 tbsp.. Of peanut butter; ½ oz.. of nuts or seeds equal 1 oz. of protein. RECOMMENDATION

 v=6X_IvjVhzLA v=6X_IvjVhzLA PROTEIN VIDEO

CARBOHYDRATES  Main source of ENERGY  Your body breaks down carbohydrates into glucose to obtain energy  Sugars are called simple carbohydrates  Starches are called complex carbohydrates  Includes sugars, starches, and fiber.  Excess carbs are stored as fat.

SIMPLE CARBOHYDRATES: Sugars that enter the bloodstream rapidly and provide quick energy.  Digested/enters bloodstream rapidly  Provides calories, but very few vitamins and minerals  “Empty calories” CARBOHYDRATES

EXAMPLES?

COMPLEX CARBOHYDRATES: provide long-lasting energy. Ex: starches and fiber.  More than two sugars linked together.  The body’s main source of caloric intake. CARBOHYDRATES

EXAMPLES?

 A starch is a food substance that is made and stored in most plants.  Provides long-lasting energy STARCH

 When broken down in the mouth by saliva and digestive juices, these complex carbs are converted into GLUCOSE  Glucose is used by cells to provide ENERGY and HEAT to the body  Remaining glucose is converted into GLYCOGEN to be stored in muscle tissue in order to be utilized later on for energy GLUCOSE

FIBER  Cannot be DIGESTED  Helps move food through the digestive system  Lowers cholesterol  Balances glucose  Adds bulk to stools  Helps prevent overeating  2 Types:  Soluble  Insoluble

 Soluble:  Reduces levels of CHOLESTEROL  Oatmeal, beans, and barley FIBER

 Insoluble:  Binds with WATER to help produce bowel movements  Reduces risk of colon cancer  Wheat products, leafy vegetables, fruits FIBER



Orange Soda - 12 oz. Welch’s Grape Juice oz. Gatorade - 20 oz. Froot Loops Cereal ¾ cup Starbucks Grande Mocha Frappacino 16 oz. Yoplait Yogurt – 6 oz. (flavored 99% fat free) Sunny Delight Drink – 16 oz. Rockstar Energy Drink – 16 oz. Snapple Lemonade Iced Tea – 16 oz. SUGAR RANKING

9.Froot Loops 8.Yoplait Yogurt 7.Gatorade 6.Welch’s Grape Juice 5. Starbucks Grande Mocha Frappacino 4. Orange Soda 3. Snapple Lemonade Iced Tea 2. Sunny Delight 1. Rockstar Energy ANSWERS

 A nutrient that provides ENERGY and helps the body store and use VITAMINS FATS

Nutrient largely made up of fatty acids Provide a valuable source of energy  Saturated fats are found primarily in animal- based foods.  Unsaturated fats are found in plant-based foods  Trans fats are created by a process known as hydrogenation  Cholesterol is found in foods from animal sources.  grams per day

The Dietary Guidelines for Americans 2010 recommend that Americans:  Consume less than 10% of calories from saturated fats.  Replace solid fats with oils when possible.  Limit foods that contain synthetic sources of trans fatty acids (such as hydrogenated oils), and keep total trans fatty acid consumption as low as possible.  Eat fewer than 300 mg of dietary cholesterol per day.  Fat intake should not EXCEED 20% of daily caloric intake. HOW MUCH TOTAL DIETARY FAT DO I NEED?

 SATURATED FAT: type of fat found in dairy products, solid vegetable fat, meat, and poultry  Usually solid form at room temperature FATS

CHOLESTEROL C holesterol is found in every cell of the body and has important natural functions. It is manufactured by the liver but can also be taken in from food. It is waxy and fat-like in appearance. The parcels of cholesterol are carried by two types of lipoprotein: 2 Low-density lipoprotein (LDL - cholesterol carried by this type is known as 'bad' cholesterol) High-density lipoprotein (HDL - cholesterol carried by this type is known as 'good' cholesterol).

UNSATURATED FAT: type of fat found in plant products and fish  Usually liquid form at room temperature  Two kinds:  Monounsaturated- sunflower, corn, and soybean oils.  Polyunsaturated- olive and canola oils. TYPES OF FATS

 TRANS-FATTY ACIDS: fatty acids that are formed when vegetable oils are processed into solid fats such as margarine or shortening.  HYDROGENATION : process of converting vegetable oils into solid fats FATS

Body fat is unhealthy and has no beneficial purpose. MYTH –Fact: Body fat supplies energy to the body when food is unavailable. –Fact: Body fat acts as a cushion to protect internal organs. –Fact: Body fat helps regulate body temperature. FAT MYTH OR FACT?

Fat in Fast Food Guessing Game

Steak Burrito with white rice, fajita veggies, beans, salsa, corn salsa, sour cream, and cheese. Side Chips and Salsa Water CHIPOTLE:

Texas Double Whopper Medium Fry Medium Coke BURGER KING

Kentucky Grilled Chicken Breast Mashed Potatoes Corn 8 hot wings KENTUCKY FRIED CHICKEN

Double Quarter Pounder Meal Medium Fry Medium Coke MCDONALDS

Footlong Spicy Italian Sub on Monterey Cheddar Bread 8 oz. of Beef Chili Soup 2 chocolate chip cookies Water SUBWAY

McDonalds: Meal A: 62 grams of fat Burger King: Meal B: 84 grams of fat Subway: Meal C: 94 grams of fat Chipotle: Meal D: 91 grams of fat KFC: Meal E: 35 grams of fat RESULTS

 Help the body release the energy from other nutrients but does not directly provide ENERGY.  Necessary for normal growth and development  Help regulate various body processes  Two Types:  Fat-soluble  Water-soluble VITAMINS

Dissolves in FAT and can be stored in the body: Vitamin A Vitamin D Vitamin E Vitamin K FAT-SOLUBLE VITAMINS

 Dissolves in WATER and cannot be stored in the body in significant amounts  Vitamin C  Vitamin B Complex WATER-SOLUBLE VITAMINS

 A chemical that REGULATES chemical reactions in the body  Essential in METABOLISM and NUTRITION  Inorganic elements that come from the earth and are absorbed by plants  Your body needs a total of 20 different minerals  Macrominerals  Trace minerals MINERALS

 Macro Minerals:  Minerals needed in amounts greater than 100 mg The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese, sulphur, cobalt and chlorine.  Micro-Minerals:  Also known as TRACE MINERALS  Needed in small amounts  The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium MINERALS

Body weight is about 65% of water  Helps with waste removal  Protects Your Tissues, Spinal Cord, and Joints  Individuals should drink 8½ to 11½ cups of fluids per day  Feeling thirsty is a signal that your body needs more water Dehydration: A condition in which water content within the body falls to an extremely low level Dizziness, fatigue, dry mouth, rapid pulse, infrequent urination WATER