NUTRITION - is the science that studies how the body makes use of food DIET - is everything you eat and drink NUTRIENTS - are the substances in food CALORIES – See the next slide

 A calorie is a unit of energy produced by food and used by the body  There are 3500 calories in a pound ◦ Fat: 1 gram = 9 calories ◦ Protein: 1 gram = 4 calories ◦ Carbohydrates: 1 gram = 4 calories

 Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need: ◦ Carbohydrates ◦ Protein ◦ Fat ◦ Vitamins ◦ Minerals ◦ Water

 Your body's main source of energy.  Most calories (55-60%) should come from carbohydrates.  Carbohydrates can be grouped into two categories: Simple and Complex. ◦ Simple Carbohydrates = Sugars ◦ Complex Carbohydrates = Starch & Dietary fiber.

 Grain products ◦ Breads ◦ Cereals ◦ Pasta ◦ Rice  Fruits  Vegetables

 Needed for growth; building and repair or body tissues  The “building blocks” of the body  Secondary energy source

 2 Kinds of Proteins: Complete Proteins: Contains all of the essential amino acids Incomplete Proteins: Do NOT contain all the essential amino acids Come from Animals Meat - fish, poultry Milk Yogurt Eggs Come from Plants Grains Legumes-Dry Beans Nuts Seeds

 2 Types: Saturated and Unsaturated  Maintains skin and hair  Cushions vital organs  Provides insulation  Production and absorption of certain vitamins and hormones.

 Animal-based foods ◦ Meats ◦ Milk products ◦ Oils  Nuts ◦ Peanut butter

 Help to regulate chemical reactions in the body.  Vitamins cannot be made in the body, we must obtain them through the diet.  Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose.  Vitamins come from a variety of sources ◦ Eat a assorted & colorful diet!

 Minerals are components of foods that are involved in many body functions.  Minerals are not a source of energy and are best obtained through a varied diet rather than supplements.  Minerals come from a variety of foods

 Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.  Most of our body weight (60-70%) is made up of water.  Drink at least 64 oz. per day  How do you know if you are drinking enough water? ◦ Clear urine

 Serving Size – The amount of food, such as 1 cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food.  What is the serving size for this food? ◦ Answer - ½ Cup  How many serving are in this container? ◦ Answer - 4 Servings  How many calories are in 1 serving of this food? ◦ Answer – 90 Calories  How many calories are in 3 serving of this food? ◦ Answer – 270 Calories  Using the Percent Daily Value ◦ Low = 5% or less of the Daily Value ◦ Moderate = 6%-19% of the Daily Value ◦ High = 20% or more of the Daily Value

Analyze the nutritional value of this food. ALL nutrients with a percent daily value should be listed in the chart List both the nutrient AND the percentage

McDonald's Big Mac

 10 point Assessment  Please read the directions CAREFULLY!!!  Turn your paper over when you are done

Featuring MyPlate and the 2010 Dietary Guidelines

 MyPlate is a tool designed to remind Americans to eat healthfully  MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting

 Balancing Calories ◦ Enjoy your food, but eat less. ◦ Avoid oversized portions.  Foods to Increase ◦ Make half your plate fruits & vegetables. ◦ Make at least half your grains whole. ◦ Switch to low-fat (1%) or fat-free (skim) milk.  Foods to Reduce ◦ Choose foods that have less sodium. ◦ Drink water instead of sugary drinks.

Build a Healthy Plate by Choosing… Nutrient-dense foods A variety of fruits and vegetables in a rainbow of colors. Fiber-rich whole grains Low-fat or fat free milk and dairy products. Protein foods that are low in fat.

SOLID FATS –Saturated fat & trans fat  heart disease –Replace with healthy unsaturated fat ADDED SUGAR –Sugar adds calories  weight gain –Choose water, 100% juice over soda SALT (SODIUM) –Raises blood pressure  hypertension –Processed foods, fast food, frozen meals –Season with spices and herbs instead of salt

TOO HIGH in: o Saturated fat o Sodium o Sugar TOO LOW in: o Whole grains o Calcium o Fiber Such a diet increases the risk of diseases, including: ◦ Heart Disease ◦ Diabetes ◦ Cancers (colon, prostate, mouth, throat, esophagus, lung, stomach) ◦ Osteoporosis

 A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.  A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. Many foods that come as a single portion actually contain multiple servings.  Get Wise To Portion Size Video (19 minutes) SAFARI MONTAGE Get Wise To Portion Size SAFARI MONTAGE *There will be a 5 question quiz upon completion of the video*