2. Nutrition Foods I

3. Nutrients You Need Carbohydrates = main energy source Fat = concentrated energy Protein = build and repair the body, energy source Vitamins & MineralsVitamins & Minerals = keep body’s systems functioning properly & help other nutrients do their jobs Water = essential to life Fiber = aids digestion, lowers cholesterol

4. Carbohydrates What are the two types of carbohydrates? Complex (starches) dry beans, peas and lentils, potatoes and corn, rice, pasta and breads Simple (sugars) –Fructose (fruit) –Maltose (grain products) –Lactose (milk products)

5. Fats What are the two types of fats, and what is the difference? –Saturated – fatty acids that appear to raise the level of “bad” cholesterol in the bloodstream. Meat, whole milk dairy products and tropical oils –Unsaturated – Olives, olive oil, avocados, peanuts and canola oil

6. Calcium What is calcium’s main function? –Maintains bone strength –Helps prevent osteoporosis

7. Water What is dehydration? –Lack of adequate fluids in the body; can lead to serious health problems.

8. MATH How is BMI or Body Mass Index calculated? 1. Record your weight in pounds. 2. Measure your height in inches. 3. Multiply your weight by 703; then divide that number by your height squared.

9. BMI 20-24 25-29 30-34 35-39 40+ Risk for Heath Problems Related to Your Weight Very Low Risk Low Risk Moderate Risk High Risk Very High Risk

10. 110 x 10 = 1100 1100 x.3 = 330 1100 + 330 = 1430 1430 x.1 = 143 1100 + 330 + 143 = 1573

11. Guidelines for Good Nutrition How do you know how many calories you need from each nutrient? –30% Fat –20% Protein –50% Carbohydrates 50% 20% 30%

12. MATH 1)Cory eats 3000 calories a day. How many should come from Carbohydrates? 1,500 50% 20% 30%

13. MATH 1)Sarah needs 2300 calories a day. How many should come from Protein? 460 calories 50% 20% 30%

14. MATH 1)Jason eats 2800 calories. How many should come from Fat? 840 calories 50% 20% 30%

15. Guidelines for Good Nutrition Are there “good” and “bad” foods? –All food supplies energy or nutrients. –Balance your food choices. http://www.cnpp.usda.gov/dietaryguidelines.htm

16. Guidelines for Good Nutrition Dietary recommendations for total fat, saturated fat, dietary fiber and protein are –A. based on the number of calories a person eats –B. the same for all diets –C. only important to those people who have health problems

17. Guidelines for Good Nutrition Adding the ______ of an individual nutrient for foods eaten in one day is a quick way to see if a person’s daily diet is meeting nutrition recommendations for that nutrient. –A. grams –B. milligrams –C. % daily values

18. Guidelines for Good Nutrition Which foods can be part of a healthful diet? –A. only those foods that have nutrient content and health claims on the package –B. only those foods that have less than 30 percent of their calories from fat –C. all foods

19. Energy Balance What is a calorie? –A unit used to measure the energy that foods supplies the body.

20. Energy Balance How many calories are in one pound of body fat? –3,500 calories.

21. Energy Balance To lose one pound in a week, an adult would need to expend how many additional calories per day? –500

22. Energy Balance The energy balance between food eaten and energy expended in metabolism and activities results in what? –weight gain, weight loss or maintenance.