Food and Nutrition

Which lunch would you eat? -2 slices of pizza -1 slice of pizza, small garden salad, apple, orange Both have the same amount of calories!!!!!! But option two, has more nutrients! Nutrients: substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy Calories: units measuring the amount of energy released when nutrients are broken down Metabolism: the chemical process by which your body breaks down food

Carbohydrates - nutrients made of carbon, hydrogen, and oxygen: supply energy for your body’s functions - 2 types Simple and Complex Fiber – complex carb. that is found in plants List some carbohydrates that you eat everyday….good and bad!

Fats - supply your body with energy, form your cells, maintain body temperature, and protect your nerves - fat has twice as many calories as carbohydrates - Types of Fats Unsaturated (good fat) Saturated (bad fat) Cholesterol Trans fats What high-fat foods do you eat? How can you cut down on these foods?

Proteins An organic compound made of amino acids 22 total amino acids 13 are made in the body 9 MUST come from food!!! Complete proteins- animal sources have all 9 amino acids Incomplete proteins- veggies, nuts, seeds lack one or two incomplete proteins

Vitamins and Minerals Vitamins 2 classes: Fat-soluble (vitamins A, D, E and K) Name some sources Water-soluble (C and B vitamins) Name some sources Minerals You need 7 – Calcium, Sodium, Potassium, Magnesium, Phosphorus, Chlorine, and Sulfur Anemia – a condition in which a person’s diet doesn’t contain enough iron (red blood cells do not contain enough hemoglobin) Sodium – salt intake…too much = high blood pressure

Water Nearly all of the body’s chemical reactions, including those athat produce energy and build new tissues, take place in a water solution. -regulates body temperature -electrolytes, why do we need them? -Preventing dehydration (a serious reduction in the body’s water content) -10 to 14 cups (8oz) of water per day! -Caffeine is a diuretic…makes your body need more water!

Dietary Guidelines Provide information on how to make smart food choices, balance food intake with physical activity, get the most nutrition out of the calories you consume and handle food safely Choose foods that are Nutrient-dense Name some nutrient-dense foods

Using the Food Guidelines Don’t skip breakfast Concentrate on whole-grains Grilled instead of fried Fruit instead of unhealthy sweets Choose foods that are nutrient dense Drink water