2.  Nutrition: the science or study of food and the ways in which the body uses food  Nutrient: a substance in food that provides energy or helps form body tissues and this is necessary for life and growth

3.  Carbohydrates  Fats  Proteins  Vitamins  Minerals  Water  A Balanced Diet To be healthy, you need the right amount of nutrients from each class.

4. Metabolism is the sum of the chemical processes that take place in your body to keep you alive and active. Metabolism requires energy from carbohydrates, fats, and proteins. The energy in food is measured in Calories.

5.  What are carbohydrates?  A class of energy-giving nutrients that includes sugars, starches, and fiber  Carbohydrates are one of the main types of food. Your liver breaks down carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.

6.  The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system.

7. Sugars: Sweet and Simple  Glucose  Fructose  Lactose  Sucrose

8. Starches: Not so simple  Starch (potatoes, beans, and grains)  Fiber (fruits, vegetables, brown rice, beans)

9.  Where do you find fats?

10. Saturated FatsUnsaturated fats LifeLong lasting, don’t spoil quickly Get spoiled easily Recommended consumption Not more than 10% of total calories per day Not more than 30% of total calories per day FormSolid at room temperature Liquid at room temperature CholesterolIncrease LDL (bad)Unsaturated fats increase HDL (good cholesterol) Derived fromMostly animal productsPlants Commonly found inButter, coconut oil, breast milk, meat Avocado, soybean oil, canola oil, olive oil

11.  Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.salmonfish oilOmega 3

12.  Trans fats are invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as micro waved popcorn as well as in vegetable shortening and hard stick margarine. packaged foods

13.  Protein is necessary for the building and repair of body tissues.  It produces enzymes, hormones, and other substances the body uses.  It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract.  Protein keeps the body healthy by resisting diseases that are common to malnourished people.  Prevents one from becoming easily fatigued by producing stamina and energy.

14.  Complete proteins are found in foods including beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. Vegetarians can get complete proteins from their foods by combining incomplete proteins.

15. Vitamins Vitamins are carbon-containing nutrients that are needed in small amounts to maintain health and allow growth. Fat-soluble vitamins dissolve in fat. As a result, they can be stored in fat tissue and remain in the body for a long time. Water-soluble vitamins dissolve in water. They are not stored in the body very well.

18. Minerals Minerals are chemical elements that are essential in small amounts to maintain good health. Nutrient deficiency is the state of not having enough of a nutrient to maintain good health. Most of us eat more sodium than is healthy. Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables and in calcium- fortified foods. Iron-deficiency is a worldwide problem that causes anemia. Red meats are rich in iron.

20. Water About 60 percent of your body is water. Water is essential for almost every function that keeps you alive. To be healthy, you should take in at least 2.5 quarts of water each day (about 8 glasses). This makes up for water lost through excretion and evaporation. Mild dehydration can interfere with mental and physical performance. Severe dehydration can have very serious consequences, including death.

21. How Much of Each Nutrient? Recommended Dietary Allowances (RDAs) are the recommended nutrient intakes that will meet the needs of most healthy people. RDAs are guidelines, not exact requirements.

22. Understanding Food Labels Serving Size Nutrition labels show the size of a single serving. All other values on the label are in reference to this serving size. Calories Nutrition labels list total Calories, the Calories from fat, and the Calories from saturated fat.

23. Understanding Food Labels Daily Values (DVs) are recommended daily amounts of nutrients. The percentage DV tells the amount of the nutrient in a serving relative to the total recommended daily amount for a 2000-Calorie diet.

24. Understanding Other Terms on Food Packaging Food labels list ingredients in order of weight. Food labels also typically list the amount of cholesterol, sugars, sodium, and protein per serving.

25. The Food Guide Pyramid The Food Guide Pyramid is a visual and conceptual tool for planning your diet. The pyramid shows the recommended number of servings from each of six food groups. www.mypyramid.gov/global_nav/media_animation.html

27. Dietary Guidelines for Americans The Dietary Guidelines for Americans are a set of diet and lifestyle recommendations to improve health in the United States. These guidelines are divided into three parts, known as the “ABC’s for Good Health.” Aim for fitness. Build a healthy base. Choose sensibly.

28. Dietary Guidelines for Americans Aim for Fitness Aim for a healthy weight. Be physically active each day. Build a Healthy Base Use the Food Guide Pyramid. Choose a variety of grains. Choose a variety of fruits and vegetables. Keep food safe.

29. Dietary Guidelines for Americans Choose Sensibly Choose a diet low in saturated fat and cholesterol. Choose food and drink to moderate sugar intake. Choose and prepare foods with less salt. Adults who drink alcohol should do so in moderation.