Guidelines for Healthy Eating

Food What does food do for us? Affects how well you: Look and feel Resist disease Perform mentally and physically Nutrients-substances the body must have to function Regulates body functions Promotes growth Repairs body tissues Obtains the use of energy

Fuel for Your Body Metabolism Chemical process by which your body breaks down food to release energy Calorie Energy needed to raise the temperature of 1 gram of water 1 °C Amount of energy released when a nutrient is broken down The more calories a food has the more energy it contains Doesn’t mean it has the nutrients the body needs 3500 calories = 1 lbs. increase Extra 3500 calories gain 1 lbs Deficient 3500 calories lose 1 lbs

Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

Learning Log-Group Think of different cultures. What foods do they rely on to get there carbohydrate content? Corn tortillas-South America Noodles- Asia Rye bread-Germany Breads-USA Potatoes-Idaho

Carbohydrates Nutrients made of carbon, hydrogen, and oxygen C 6 H 12 O 6 -Sugar One gram of carbohydrates has 4 calories Major source for bodies energy Meals contain more carbohydrates than your body needs at one time Extra turned into glycogen and stored for later Once stores are full, carbohydrates stored as fat

Carbohydrates Simple-sugars Natural in fruit, vegetables, and milk Added to manufactured foods Cookies, candy, and soft drinks Main one is glucose Quick burst of energy followed by a crash Complex carbohydrates Sugars linked together chemically to form long chains Main one starch Found in plant food Potatoes Grains Pasta, tortillas, rice, wheat Long-term sustained energy

Carbohydrates 45 to 65 percent of daily calorie intake Eat whole grains because of fiber Complex carbohydrate that is found in plants Not a nutrient but necessary for proper digestion Helps prevent constipation May reduce colon cancer May help prevent heart disease Whole grain breads, vegetables, fruits, nuts, and beans High sugar content has few valuable nutrients Eat natural sugar instead Fruit has vitamins and minerals

Fats Made of carbon, hydrogen, and oxygen but in different proportions Supply body with energy Forms your cells Maintain body temperature Protect nerves 9 calories per gram of fat Twice as many as carbohydrate Main supplier of energy

Fats Unsaturated fats Liquid at room temperature Oils, nuts, seeds Monounsaturated Olive oil, peanuts, canola oil Polyunsaturated Safflower, corn, soybean, seafood Balance between both is essential for cardiovascular health Help fight heart disease Saturated fats Solid at room temperature Animal fats, lard, and dairy products Too much will lead to heart disease

Fats Trans fat Added hydrogen Stay fresh longer Negative effects like saturated fats Margarine, chips, commercially baked goods Not good for you Cholesterol Body needs certain amount for making cell membranes and nerve tissue Liver makes all the body needs, not a necessary part of the diet High cholesterol diets form plaque on walls of blood vessels This blocks vessels resulting in heart and brain attacks Levels rise as you age, but a good diet will help reduce these levels

Fats 20 to 35 percent of calories should be fats Primarily unsaturated fats Low-fat foods substituted for meats and dairy products Helps reduce amounts of trans and saturated fats

Fats LDL-Low density lipoprotein Cholesterol that is bad Builds up on walls of arteries (heart disease) HDL-High density lipoprotein Cholesterol that is good Takes LDLs out of the arteries Triglycerides Excess calories or sugar in the body are converted into triglycerides and stored in fat cells throughout the body

Proteins Contain carbon, hydrogen, oxygen, and nitrogen One gram of protein has 4 calories Important in Growth and repair of body’s tissues Amino acids Long chains of smaller “links” Body breaks down long chains into usable substances Essential amino acids Body needs 20 types of amino acids Diet must supply 9 types (essential amino acids) and body will make the rest Essential part of your diet

Proteins Complete proteins Protein from animal sources Meat and fish Contains all 9 essential amino acids Incomplete proteins Protein from plant sources Beans and nuts Lack certain essential amino acids Vegetarians Need 2 or more plant proteins to get all 9 essential amino acids Beans and rice vs. beans or rice

Proteins 10 to 35 percent of calories Eat both animal and plant proteins to get essential amino acids Eat wide variety of foods Red and white meats Fish, dairy products, and legumes Seeds, nuts, and grains High protein foods Milk products, meats, eggs, poultry, fish Nuts, beans, legumes, vegetables

Vending machines What do they sell in the vending machines? What nutrients are in these foods? Sugars, starches, unsaturated fats, saturated fats, trans fats, proteins How many calories per serving?

Vitamins Nutrients required in small amounts, that assist chemical reactions Sailors with scurvy lacked certain vitamins because of diet Scurvy was lack of vitamin C found in citrus fruits Do not directly provide energy Help body with chemical reactions Vitamin K helps blood clot when cuts occur Body can make vitamins with diet and external sources Vitamin D made when body is exposed to sunlight

Vitamins Fat-soluble Occur in vegetable oils, liver, eggs, and some vegetables Vitamin A, D, and E Stored by body and digested only with the presence of certain fats Vitamins added with fat substitutes to help body digest correctly Water-soluble Found in fruits, vegetables, and other sources Vitamin C and all B vitamins Cannot be stored in body Must eat everyday Antioxidants Help protect healthy cells from damage and certain types of cancers Vitamin C and E are most powerful antioxidants Vitamin C-citrus fruits, strawberries, broccoli, tomatoes, potatoes Vitamin E-vegetable oils, whole grains, seeds, nuts, peanut butter

Minerals Nutrients that occur in rocks and soil Body only requires minimal amounts You need 7 types in abundance and only minimal amounts of other types Calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur Perform variety of functions

Minerals Calcium Most diets do not contain enough calcium Important for Blood clotting, nervous system functioning, and bone and teeth growth Lack of can lead to osteoporosis Gradual weakening of bones Calcium intake as a teenager will help prevent osteoporosis in the future High calcium products Milk and other dairy products, beet greens, collard greens, broccoli, and tofu Potassium Helps maintain water balance Lower blood pressure High potassium products Potatoes, spinach, bananas, dried fruits, oranges, soybeans, and tomatoes

Minerals Iron Necessary for healthy red blood cells Adolescent girls and women need extra iron because of blood loss from menstruation Iron essential to build muscle mass Anemia Condition in which red blood cells do not contain enough hemoglobin Weak and tired-often get sick easily High iron products Certain cereals, cooked spinach, dried fruit, lean beef, and supplements Sodium Important for heart functioning and water balance Too much will cause high blood pressure Most people eat too much sodium from table salt or processed foods Frozen pizza and salty snack foods

Water Body is made up of 65% of water Does not provide energy but essential for energy production Primary component of blood and tissue in body Carries waste out of body Helps digest food Homeostasis Process of maintaining steady state inside body Overheated? Body sweats to cool it down

Water Dehydration Serious reduction in body’s water content Caused by very heavy sweating or lack of water intake Symptoms Weakness, rapid breathing, and weak heart beat How much water? Females need about 10-8 ounce cups of water a day Males need about 14-8 ounce cups of water a day Some water will come from foods Avoid Caffeinated and carbonated drinks Increases excretion of the water portion (do not retain water as well)

My Plate

Recommended Servings Per Day

Food Guidelines Meals Breakfast Don’t skip breakfast Choose whole grain cereals, low-fat milk and yogurt, and fruit Avoid pastries, eggs, and bacon Lunch Whole grains, fruits and vegetables Dinner Trim fat from meats Grilling instead of frying Snacks Eat fruit instead of junk food Whole wheat sandwich vs. white bread sandwich Choose healthy snacks

Handling Food Keep hands and surface clean Separate raw and cooked foods Cook meats, poultry, and fish to correct temperature Thaw foods in refrigerator not on the counter If food is perishable, chill right away