1. Energy Reserves
extra glucose converted to starch called glycogen (stored)
excess carbs are stored as fat

3. Vitamins, Minerals, and Water-8.2 OLLCHS Health Mrs. Paggi
Nutrition
Vitamins, Minerals, and Water-8.2
OLLCHS
Health
Mrs. Paggi

4. Vitamin and Mineral Supplements
If a person does not get enough of a specific nutrient, a nutrient deficiency can occur.
People who eat a wide variety of healthy foods, however, seldom suffer from this.
Vitamin and mineral supplements, are not usually necessary if your diet is well balanced
An excess of vitamins and minerals may damage your health.

5. Vitamin and Mineral Supplements
If you want to boost your intake of a particular vitamin or mineral, first consider how to meet your needs by making small adjustments to your diet.
Ex.- If you need to increase calcium, consider eating yogurt as a snack, or drinking milk with dinner instead of soda.

6. Vitamin and Mineral Supplements
If you do take a vitamin or mineral supplement, take one that meets, but does not exceed your needs.
BEWARE OF MEGADOSING
Fat soluble vitamins- the excess amounts would be stored in body fat
Water-soluble vitamins- the excess amount would be excreted

7. Fat Soluble Vitamins dissolve in fatty materials
Vitamin A, D, E, and K
vegetable oils, liver, and eggs
can be stored by the body
the absorption of fat-soluble vitamins by the digestive system is enhanced by dietary fats (good fats in diet)
some indigestible fat substitutes that are used in low-fat or low-calorie products can prevent the absorption of these vitamins (Page 203 text)

8. Water-Soluble Vitamins
Vitamin C & All B Vitamins
Found in fruits, vegetables, and other sources
Cannot be stored by the body
Important to eat foods that supply them every day
Page 204 in text

9. Vitamins nutrients that are made by living things
required only in small amounts
assist many chemical reactions in the body
Vitamin K helps your blood clot when you get a cut or scrape
body is able to make vitamins
your skin manufactures vitamin D when exposed to sunlight
most vitamins MUST be supplied in the food you eat
DO NOT directly provide you with energy or the raw materials of which your cells are made of.

10. Vitamin C & Colds
Taking large amounts of vitamin C can help prevent colds
True or False?
Recent studies have shown high daily doses of vitamin C do NOT prevent colds, but might have minimal effect on reducing the severity of colds
Since Vitamin C is water soluble, extra amounts of it are excreted from the body, which mean it is wasted.
Taking vitamin C supplements will not help prevent colds

11. Antioxidants
help protect cells from damage caused by normal aging process as well as certain cancer types
Vitamin C & E are most powerful
Vitamin C Vitamin E
Citrus fruits vegetable oils
strawberries whole grains
broccoli seeds
tomatoes nuts
potatoes peanut butter

12. Water About 65% of your body is water
You do not get energy from this nutrient directly, but it is essential for all life processes, including the production of energy

13. Water and Homeostasis
Homeostasis- is the process of maintaining a steady state inside your body.

14. What roles does water play in homeostasis?
When you become overheated, your body excretes perspiration, which cools your body. Thus, water regulates body temperature.
Water contains dissolved substances called electrolytes that regulate many processes in your cells.
For example, your nervous system and muscular systems depend on electrolytes, such as sodium and potassium.

15. Preventing dehydration
Very heavy perspiration can result in dehydration, a serious reduction in the body’s water content.
When the body becomes dehydrated, it loses important electrolytes along with the water.
Symptoms include: weakness, rapid breathing, and a weak heartbeat

16. How much water?
Everyday you need at least ten 8 ounce cups of water if you are a female 14 to 18 years old. (80 oz)
Males 14 to 19 need 14 cups of water (112 oz)
This water can be in the form of foods that contain a lot of water such as fruits and vegetables.
Drinks that contain caffeine- coffee, tea, and sodas- may not be good sources
This is because caffeine increases the amount of water your body excretes.

17. Water v. sports drinks
You should drink about 2 cups of fluid 2 hours before exercise.
During- take a drink about every 15 mins
Are sports drinks necessary?
If you exercise for 60 mins or less- NO
If you exceed 60 mins, a sports drink that contains carbs may be beneficial
However, sports drinks with electrolytes are not necessary unless you exercise for 5 or more hours.

19. Living Lean Don’t count calories, make the calories count!
Don’t count calories, make the calories count!

21. My Supertracker

22. McDonalds

23. Guidelines for Healthful Eating Chapter 8.3

24. The Dietary Guidelines
The 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.

25. Balance Food and Physical Activity
Regular physical activity is important for your overall health and fitness
The Dietary Guidelines recommend that teenagers be active for 60 minutes most days.

26. Get the most out of your calories
Choose foods that are nutrient-dense.- contains lots of vitamins and minerals relative to the number of calories.
These foods are low in saturated fat, trans fat, added sugar, and salt.
Ex- Lean meats, fish, poultry, legumes, fruit, nuts
Limit your intake of sweet snacks and sodas (Contain lots of sugar and few useful nutrients)

27. Get the most out of your calories
Most people eat too much sodium and not enough potassium. (eat more fruits and veggies)
To reduce your sodium intake, limit salty snacks, pickled food, lunch meats, and canned soups

28. Handle food safely
Part of good nutrition is using safe procedures to prepare, handle, and store food you eat.
Keep your hands and surfaces that come into contact with food clean
Separate raw and cooked foods 
Cook meat, poultry, and fish to safe internal temperatures
If food is perishable, chill it right away
Thaw food in the refrigerator, not on the counter

29. MyPlate- ChooseMyPlate.gov
Myplate- diagrams the 5 foods you need to eat regularly 
Grains, Vegetables, Fruits, Dairy, and Protein

30. MyPlate
Balancing calories- always a good idea to avoid oversized portions
Foods to increase and reduce- half of your plate fruits and vegetables, at least half of your grains should be whole grains, and that you switch to fat free or low fat milk.
Reduce those that are high in sodium. You should drink water instead of sugary drinks 

31. Using the food guidelines
Moderation!!!
Meals breakfast- don't skip choose whole grain cereals, low fat milk or yogurt, and fruit , limit pastries, eggs, and bacon.
Lunch- focus on whole grains, fruits , and vegetables. Use mustard or ketchup instead of mayo, try low fat cheese on something like pizza
Dinner- trim excess fats from meats. Instead of fried meats or fish, try them grilled. Limit butter.

32. Using the food guidelines
Snacks- high nutrient density
Try satisfying sweet tooth with fruits
Make it a whole wheat bagel instead of a doughnut
When you go tot he movies choose unbuttered popcorn
Eating out. Substitute low fat milk, water, or fruit juice for shakes and soft drinks
Select the salad bar in place of fries or onion rings. But go easy on dressings, cheese, bacon bits, and croutons. 
Choose a grilled chicken sandwich instead of a burger.