1. Chapter 7: Nutrition for Life Section 1: Carbohydrates, Fats, and Proteins

2. Myths/Preconceptions
Students believe that just because you are at your optimum weight you are healthy
Weight is not always a accurate measure of the healthiness of their diet
Healthy diet as a means of preventing chronic diseases such as heart disease and preventing other health problems applies only to middle-aged and elderly
Poor eating habits and inactivity can harm young people and eventually their long-term health

3. Do Now Look at this phrase “you are what you eat”
In a paragraph, write a brief paragraph explaining what this phrase means to you. Be ready to share out.
Things to consider
How you feel
Look
Health

4. Lesson Objectives I WBAT
Compare and contrast the benefits and risks of consuming simple vs. complex carbohydrates. I will then analyze what I have eaten in the last two meals, to determine if I am choosing the appropriate types of carbs to best suit my dietary needs.

5. Key Terms
Nutrition:
Nutrient:
Carbohydrate:
Fat:
Protein:

6. What is Nutrition Nutrition: Nutrients:
Is the science or study of food and the ways in which the body uses food
How and why we make certain food choices
Nutrients food contains
Nutrients:
Substance in food that provides energy or help form body tissue.
Necessary for life and growth

7. Six Classes of Nutrients
Provides Energy:
Carbohydrate: Nutrient that provides energy (sugar, starch, fibers).
Fat: Energy-giving nutrients that are also the main form of energy storage in the body.
Protein: Amino acids that repair and build body structures such as muscles.
Does Not Provide Energy:
Vitamins, Minerals, and Water

8. Balanced Diet Keeps You Healthy
Too little food: weight loss, poor growth, and possible death.
Too much food: Excess body fat, heart disease, high blood pressure,
Diseases caused by poor nutrition: Obesity, heart disease, osteoporosis, cancer, and diabetes.

9. Your Body and Food How does the consumption of food affect your body
Provides fuel
Chemical process of food to keep you alive & active (Metabolism)
Every piece of food is an energy source
These energy sources are measured in calories
Carbohydrates & Protein- 4 calories per gram
Fat- 9 calories per gram

10. Carbohydrates Simple: Complex: sugar Starch Fruit /Juice potatoes
Milk *
Beans and peas
Candy
Grains such as rice
soda
Corn
Cakes
bread
NO NUTRIENTS in these foods
CONTAINS NUTRIENTS

11. Simple Carbs Sugars: Refined Sugars:
Are found naturally in some foods and added to some
Refined Sugars:
Are added to other foods to make sweet
Candy
Cake
Soda

12. Complex Carbs Starches: Most starches come from:
Are broken down by the body into sugars
Can be used by the body for energy.
Most starches come from:
Plants
Starchy vegetables (potatoes)
Legumes (beans and peas)
Grains (rice, corn, and wheat)

13. Carbohydrates continued…
Glycogen:
Quick energy reserve (storage)
If becomes full, it will be converted into body fat
Fiber:
Cannot be digested but is good for intestines and colon.
Provides little energy
Cannot be digested by humans
Soluble fiber traps and remove cholesterol
Insoluble fiber helps with removal of waste

14. Fats What is Fat? Eating too much Fat or wrong kinds:
Essential Nutrient
Need it for your body to function properly
Gives texture, flavor, aroma, satisfying feeling
25-35 percent of total calorie intake for teens
Eating too much Fat or wrong kinds:
Increase weight gain
Risk of Heart disease
Risk of some cancers

15. Fats Saturated Fat: Milk, butter, ice cream,
Leads to obesity
Unsaturated Fat: olive oil, canola oil, peanut oil, flower oil, soybean oil
Can protect from heart disease
Trans fats, by product
May increase the risk of heart disease
Manufactured butter substitute

16. Cholesterol What is cholesterol?
Found only in human and animal tissue.
Also made in the body naturally
Type of steroid
Needed for production of;
Vitamin D
Cell membranes
Hormones
Bile which aids in digestion

17. Cholesterol LDL (Bad) HDL (Good)
Too much cholesterol (LDL) can cause Plak to form on the walls of blood vessels
Can cause Heart Attacks due to oxygen restriction
HDL (Good)
Are linked to a reduced risk of developing heart disease

18. Proteins What is a Protein? Amino Acid Molecules
Repairs the body and helps create new cells.
Needed to form hormones, enzymes, antibodies
Can be stored as fat if overconsumption occurs
Amino Acid Molecules
(11) essential amino acids made in the body naturally
(9) essential amino acids must come from our diet

19. Proteins Complete Proteins: Meat, eggs, and dairy.
Incomplete Proteins: Beans, grains, and vegetables.
Both are necessary in a healthy diet % of calories should come from proteins.

20. Exit Slip:
On a sheet of paper make two columns. Then label one column simple carbs and the other complex .
Now think about the last two meals you ate. Then list each food that you consumed in the appropriate column. You may need to break your meal down. For example, if you had a piece of cheese pizza you would need to list the cheese, and bread separately.
Now analyze your list and see if most of your food choices fall into a certain category. Discuss with your elbow partner your findings.

21. Chapter 7: Nutrition for Life
Section 2: Vitamins, minerals & Water

22. Misconceptions Alert
Students believe that it is impossible to have too much of a vitamin in their diet.
Some vitamins can be toxic if too much is consumed
Usually occurs with Fat-Soluble Vitamins
Can lead to weakness, severe headache, joint pain, and even death.
Too much vitamin D can lead to weakness, nausea and vomiting , excessive urination and kidney impairment

23. Learning Objective IWBAT
Explain the important role vitamins, minerals, and water play in relation to normal body functions. I will then research typical food items that teenagers might eat and determine if consuming those items might put me at risk for exceeding my normal recommended sodium intake.

24. Do Now
Explain how the functions of a vitamin differs from that of fats, carbs, and proteins. Then explain the relationship between water-soluble vitamins to fats, carbs, and proteins.

25. Vitamins
Vitamins
Are a class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth
Are sometimes added to foods that are low in certain vitamins
Are classified by whether they dissolve in fat or water
Affects how they are taken into the body, sored, and eliminated

26. Vitamins Fat-Soluble Vitamins
They dissolve in fat, most can be stored in fat tissue and remain in the body for a long time.
Vitamin A
Vitamin D
Vitamin E
Vitamin K

27. Vitamins Water-Soluble Vitamins: Are not stored in the body very well
Are needed to help with releasing of energy from fats, carbs, and proteins
Other important functions come from preventing birth defects, protects us from free radicals that can cause cancer, and heart disease.
All Vitamin B’s, Folate Acids, Biotin, C

28. Minerals
Minerals
A class of nutrients that are chemical elements that are needed for certain processes, such as enzyme activity and bone formation.

29. Vitamins and Minerals Nutrient deficiency:
Is the state of not having enough of a nutrient to maintain good health.
Usually can meet your needs through the consumption of a balanced diet
Supplements can be an alternative but is not recommended for healthy individuals
Remember too much or too little of a nutrient can result in malnutrition or nutrient toxicities resulting from the misuse of vitamin and mineral supplements.

30. Sodium
Sodium
Helps with the regulation of water balance in cells and tissues and for transmission of nerve impulses
Too much can cause high blood pressure, heart disease, strokes, and kidney failure
Most of us eat far more salt than we need or than is healthy.
Most of our salt intake comes from the food we eat
Table salt
Processed foods (Foods that need to last)

31. Sodium Recommended: Electrolytes: 500 milligrams per day
No more than 2400 milligrams per day
Electrolytes:
Part of the main group of electrolytes that are vital for processes such as muscle movement, nerves signals, and the transport of nutrients into and out of body cells.
Also help controls fluids in your body

32. Calcium Recommended Calcium intake: 1300 milligrams for teens
300 milligrams from 8 ounce glass of milk
Non dairy sources
Green leafy veggies, such as spinach and broccoli
Calcium-fortified foods, such as bread and orange juice

33. Calcium
About 45% of of your skeleton forms between the ages of 9 and 17.
Calcium deficiency can lead to:
Lighter weaker bones
More likely to develop osteoporosis later in life.
Many teens are not getting enough calcium

34. Iron
Iron
Is needed to make hemoglobin to carry oxygen around the body.
The best source comes from meat but can also be found in green leafy vegetables.
Too much iron can be poisonous

35. Water Essential for life. Can only live a few days without water
60% of our body is made of water
Your body loses large amounts of water and must be replenished.
Can be replenished through foods we eat and drink

36. Dehydration Affects of Dehydration: Dehydration Symptoms:
Occurs when the body loses more water than has been taken in
Not drinking enough water
Illness (fever, vomiting, and diarrhea)
Exercise ( Can lose up to a quart of water in hot weather)
Dehydration Symptoms:
Mild symptoms include thirst, headache, fatigue, loss of appetite
Severe symptoms include nausea, loss of concentration, confusion, disorientation, extreme weight loss, death

37. Exit Slip
Go to
This is the nutrition facts list for McDonalds. Look through the list and try to create a meal that includes fats, carbs, and protein (at least 3 items) that doesn’t go over half the recommended sodium intake for students your age. Remember, 500 milligrams per day but up to 2500 is the maximum.
Now explain your findings in a paragraph. Was it difficult or not and what can you conclude about your sodium intake if you ate at least one meal a day at McDonalds.

38. Section 3: Meeting Your Nutritional Needs
Chapter 7
Section 3:
Meeting Your Nutritional Needs

39. Learning Objectives IWBAT:
Analyze the nutrition labels of common foods that I eat, and then synthesize information from various resources such as our book and class notes to help me plan quality nutritious meals in the future.

40. “Do Now”
In a paragraph, discuss why the Recommended Dietary Allowances (RDA) are only guidelines and not strict rules.

41. Nutrients: How Much Do We need
Dietary Reference Intakes (DRIs)
Provide four sets of reference values which are guidelines that recommend amounts of nutrients and other food components needed to prevent deficiencies, avoid toxicities, and promote best health
Males & Females
Age groups
Special conditions

42. Nutrients: How Much Do We need
Recommended Dietary Allowances (RDAs)
Are the recommended nutrient intakes that will meet the needs of almost all healthy people.
Are not exact requirements but are meant to serve as general guidelines for correct nutrient intake.
Tolerable Upper Intake Levels (UIs)
Are the largest amount of a nutrient you can take without risking toxicity.
Are helpful for checking that the amount of a nutrient in a supplement is safe

43. Understanding Food Labels
Food Labels Include:
Provides a convenient source of nutrition information about foods and the way foods fit intos your diet.
Set of nutrition facts
Processing of the foods
List of ingredients

44. Understanding Food Labels
Serving Size:
Usually shown at the very top of the label followed by the amount of servings per container
Often times there are more than one servings in a container.
Remember all values apply to that one serving size and not to the total content, unless stated.
Calories:
Lists the total amount of calories per serving

45. Understanding Food Labels
Daily Values:
Are recommended daily amounts of a nutrient that are used on food labels to help people see how a food fits into their diet.
Helps with determining if we are getting enough or if we are over consuming

46. Understanding Food Labels
Labels must contain information on these nutrients and their percentages as it relates to a 2000 or 2500 calorie diet :
Total Fat
Cholesterol
Sodium
Total carbohydrates
Protein

47. Understanding Food Labels
Ingredient List:
Are listed in order of weight
Largest amounts are listed first
Can be helpful when trying to avoid certain foods especially for people who have food allergies.
Additives:
Are added to foods to keep them from spoiling
Improves taste, smell ,texture, appearance or even nutrient content

48. My Daily Plate My Daily Plate:
Is a reminder to find your healthy eating style and build it throughout your lifetime.
Everything you eat and drink matters. The right mix can help you be healthier now and in the future.
Focus on variety, amount, and nutrition.
Choose foods and beverages with less saturated fat, sodium, and added sugars.
Start with small changes to build healthier eating styles.
Support healthy eating for everyone

49. My Daily Plate Fruits & Vegetables: At least half the plate
Vary your veggies. Vegetables are divided into five subgroups and include dark-green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables, and other vegetables. Choose vegetables from all subgroups.

50. My Daily Plate Grains: Proteins: ¼ of the plate
Make half your grains whole grains. Grains include whole grains and refined, enriched grains. Choose whole grains more often.
Proteins:
Smallest portion of the plate.
Vary your protein routine. Protein foods include both animal (seafood, meat, poultry, and eggs) and plant sources (nuts, beans and peas*, seeds, and soy products). Choose a variety of lean protein foods from both plant and animal sources.

51. My Daily Plate Drinks & Dairy Water
Move to low-fat or fat-free milk and yogurt. Dairy includes milk, yogurt, cheese, and calcium-fortified soy beverages (soymilk). Choose fat-free (skim) and low fat (1%) dairy foods.

52. My Daily Plate

53. Dietary Guidelines Dietary Guide lines for Americans
Are a set of diet and lifestyle recommendations developed to improve health and reduce nutrition-related disease risk in the U.S population.
Designed for all Americans over the age of two

54. Dietary Guidelines ABCs for Good Health Aim for fitness
Healthy weight and be physically active
Build a healthy Base
Use the food pyramid or daily plate to help guide your choices
Variety of fruits, vegetables, and whole grains
Keep food safe to eat

55. Dietary Guidelines Choose Sensibly
Low in saturated fats and cholesterol
Moderate your intake of sugar
Food and beverages
Choose and prepare foods with less salt
Moderate alcohol use

56. Exit Slip Look at the food labels and answer the following questions.
How many Calories per serving was in your food?
What percentage of total calories are made up of carbohydrates, proteins, and fats?
Do you think this food item will cause you to exceed your daily recommended sugar intake ?
After analyzing the label, do you think this food item is a good choice for helping you to meet your daily required intake of calories and nutrients? Explain why or why not.

57. Do Now
Explain the purpose of the Dietary Guidelines. Then identify the three parts and be able to give an example of each.

58. Is Junk Food a Problem? What is Junk Food? Nutrient Density
The key to whether a food is a healthy food or a junk food is how many nutrients it provides relative to how many calories it contains
Usually high in calories and have large amounts of fat, sugar, or salt but contain few other essential nutrients
Nutrient Density
Is a measure of the nutrients in a food compared with the energy the food provides.

59. Is Junk Food a Problem? Myths about Junk Food
May actually be healthy depending on how they are prepared and what foods you choose.
Choosing the right snacks
Snacks should be apart of your diet
Helps to increase your nutrient intake
Helps to maintain a healthy weight
Make good choices and limit low-nutrient items

60. Healthy Diet for Teens Teen diets are often low in important nutrients
Bodies are still developing
Missing important nutrients such as calcium and iron
Teens are exceeding their calorie intake
Gaining weight through the overconsumption of high-fat and high-sugar foods.

61. Adult Dietary Needs Adults Aren’t Growing
Adults need less calories to maintain a healthy weight
Weight gain may occur due to less activity
Must choose foods carefully

62. Nutrient Supplements
The use of supplements is not necessary for optimal athletic performance.
Most supplements are not regulated
Should be used with caution
Make sure a supplement that does not exceed the Tolerable Upper Intake Level (UL)

63. Exit Slip
In a paragraph, describe factors that can contribute to making poor choices when it comes to your meals and snacks. Then identify some strategies or steps you could put in place to help you with choosing healthier options.