1. Nutrition

2. Objectives By the end of this unit, students will…
Be able to identify the main 6 nutrients
Understand what each nutrient includes
Show comprehension of converted calories to grams through a mathematical equation

3. Why do we NEED food? For energy
To build, repair, and maintain body tissues
To regulate body processors (i.e. digestion and metabolism)

4. What influences which foods we eat?
Taste
Family/friends
Money
media
Time
Culture
Religion
Allergies/health

5. 6 Main Nutrient Groups Carbohydrates Fats Proteins Minerals Vitamins
Water

6. ENERGY in food ENERGY is measured in CALORIES.
A calorie is a unit of energy produced by food used by the body.
Diet
The food and drink that we choose to consume on a daily basis.

7. Nutrients All Substances in food that our body needs to stay alive.
Nutrition
The process of
taking in food the
body needs to grow, develop and work properly.

8. Carbohydrates Main source of energy for the body
Includes SUGARS, STARCHES, AND FIBER
Supply 4 calories of energy per (1)gram
Excess carbs are stored as fat.
55 %- 65% of caloric intake should be from Carbohydrates.

9. Quick Math
If you are taking in 2,000 calories a day and you want carbohydrates to compile 60% of those calories, how many calories of carbs are you taking in?
How many grams of carbs are you taking in?

10. Sources: Vegetables Beans Potatoes Pasta Breads Rice Bran Popcorn
Fruit

11. 2 Types of Carbohydrates
Simple Carbs
Sugars that enter the blood rapidly and provide quick energy
Sugars from fruits, honey, and milk
Complex Carbs
Starches and fibers
Grains, such as bread and pasta, and vegetables, such as potatoes and beans.

12. SUGAR MOST AMERICANS CONSUME ABOUT 100 LBS OF SUGAR EACH YEAR
MUCH IS HIDDEN IN PREPARED FOODS
CAUSES HEALTH PROBLEMS SUCH AS TOOTH DECAY, EXCESS WEIGHT AND DIABETES
AVOID EXCESS

15. Complex Carbohydrates
STARCH is a food substance that is made and stored in most plants. They provide long-lasting energy
FIBER is the part of the grains and plant foods that cannot be digested.
Helps move food through the digestive system
Helps prevent constipation and other intestinal problems
Helps reduce blood cholesterol level and your risk of developing heart disease.

16. FIBER

17. So, Why do we need Carbs?
If a diet is lacking carbohydrates, the body then turns to proteins for ENERGY and the protein cannot be used for its other roles.

18. PROTEINS A nutrient that is needed
For growth
To build, repair, and maintain body tissues
To regulate body processes
To supply energy
Supply 4 calories of energy per gram of food

19. PROTEIN
A daily diet deficient in proteins may stunt growth, affect the development of certain tissue, and affect your mental development
Excess protein is burned as energy or stored as fat.
10% -15% of caloric intake should be from Proteins.

20. 2 Kinds of Protein Complete
A protein that contains all the essential amino acids; comes from animal source.
Amino Acids are the building blocks that make up proteins
Essential AA’s are the nine amino acids the body cannot produce (there are 20 AA’s. Body makes 11)
Examples: meat, fish, poultry, milk, yogurt, and eggs
The soy bean is the only plant food that provides all nine of the essential amino acids

21. 2 Kinds of Protein Incomplete Protein from plant sources
Fall into 3 categories
Grains (whole grains, pastas, and corn)
Legumes (dried beans, peas, and lentils)
Nuts and seeds

22. FATS Provide energy and helps the body store and use vitamins
One gram of fat supplies 9 calories
Fats store and transport fat-soluble vitamins
Fat-soluble vitamin is a vitamin that dissolves in fat and can be stored in the body
Vitamin A, D, E, and K

23. FATS
The body needs fats to maintain body heat, store and use vitamins, and maintain an energy reserve, and build brain and nerve cells
30% of caloric intake should come from Fats.

24. 2 Types of Fats Saturated
From dairy products, solid vegetable fat, and meats and poultry
Usually solid at room temperature
Should be limited because it contributes to the level of cholesterol in a persons blood

25. Type of Saturated…
Tran saturated (Trans) fat-made when manufacturers add hydrogen to the fat molecules in vegetable oils. Food stays fresh longer. Found in chips, crackers, bakery goods, margarine. Just as bad as saturated fat!

26. 2 Types of Fats Unsaturated Obtained from plant products and fish
Usually liquid at room temperature
Example – olive oil and vegetable oil
Two types
Polyunsaturated- sunflower, corn, and soybean oils
Monounsaturated- olive and canola oils

28. VITAMINS Fat-soluble Water-soluble Vitamin A, D, E, and K
Are stored in the body’s fat
Water-soluble
Vitamin C (helps fight common cold), B, Niacin, Riboflavin, and Folacin
Can Not be stored in the body!
See "Table 2: Major food sources of water-soluble foods"

29. MINERALS Calcium – builds strong teeth and bones Phosphorus Fluoride
Iron – helps build red blood cells
Potassium
Sodium
MINERALS

30. SODIUM ONLY NEED ABOUT LESS THAN ONE-THIRD OUNCE (2,300mg) EACH DAY
FOUND IN MOST FOODS WITHOUT ADDING ANY ADDITIONAL SALT TO YOUR FOODS
PROCESSED FOOD CONTAIN HIGH AMOUNTS
TOO MUCH LEADS TO HEALTH PROBLEMS such as High Blood Pressure

31. CHOLESTEROL
Fat-like substance made by the body and found in certain foods
Cholesterol in food is called dietary cholesterol
Dietary cholesterol is found in foods of animal origin, such as meats and dairy products
SERUM CHOLESTEROL-PRODUCED IN YOUR BODY
DIETARY CHOLESTEROL – COMES FROM FOOD

32. LDL – _BAD___ CHOLESTEROL LEAVES DEPOSITS ON WALLS OF ___ARTERIES_____
HDL – __GOOD_ CHOLESTEROL CARRIES EXCESS AWAY TO __LIVER_ FOR EXCRETION

33. WATER THE MOST COMMON NUTRIENT MAKES UP ABOUT 60% OF THE BODY
CARRIES OTHER NUTRIENTS THROUGH THE BODY, HELPS IN DIGESTION, REMOVES WASTE FROM THE BODY, LUBRICATES JOINTS, AND KEEPS BODY FROM OVERHEATING
MUST BE CONSTANTLY REPLACED
THIRST IS A SIGN OF DEHYDRATION
CANNOT LIVE MORE THAN SEVERAL DAYS WITHOUT IT
ALL THE BODY NEEDS (64 OZ PER DAY) or about 6-8 glasses a day…BETTER THAN OTHER DRINKS

34. CAFFEINE CHEMICAL FOUND IN PLANTS THAT MAKE THE HEART BEAT FASTER
TOO MUCH MAKES YOU TENSE AND CAN BE HABIT FORMING
SMALL AMOUNTS FOR ADULTS ARE OKAY…..NOT A GOOD CHOICE FOR GROWING TEENS

35. NUTRIENT DENSITY
FOODS THAT CONTAIN LARGE AMOUNTS OF NUTRIENTS (vitamins & minerals) RELATIVE TO THE NUMBER OF CALORIES THEY PROVIDE
Examples: Lean meats, fish, poultry, legumes, fruits, vegetables

36. Antioxidants
Antioxidants- protect healthy cells from damage caused by normal aging process & certain cancers. (vitamins C & E are 2 of the most powerful)

37. Food label
How do I even read a food label??
Game
Dinner activity