1. Nutrition
A substance in foods that helps with body processes.

2. What are the 6 essential nutrients?

3. The 6 essential nutrients
Protein
Carbohydrates
Fat
Vitamins
Minerals
Water

4. Calories A unit of ENERGY is called a calorie
3500 calories equal 1 pound of fat.
1 gram of protein yields 4 calories
1 gram of carbohydrates yields 4 calories
1 gram of fat yields 9 calories
CALORIC INTAKE: the number of calories a person takes in from food and beverages

5. Cosmic brownie
Fat: 13 grams
Carbohydrates: 43 grams
Protein: 3 grams

6. Fat= 117 calories Carbs= 172 calories Protein= 12 calories
Cosmic Brownie
Fat= 117 calories Carbs= 172 calories Protein= 12 calories

7. Lays chips
Fat: 10 grams
Carbohydrates: 15 grams
Protein: 2 grams

8. Fat= 90 calories Carbs= 60 calories Protein= 8 calories
Lays chips
Fat= 90 calories Carbs= 60 calories Protein= 8 calories

9. Lucky Charms
Fat: 1 gram
Carbohydrates: 22 grams
Protein: 2 grams

10. Fat= 9 calories Carbs= 88 calories Protein= 8 calories
Lucky Charms
Fat= 9 calories Carbs= 88 calories Protein= 8 calories

11. Protein
Nutrient that is needed for GROWTH and to BUILD and REPAIR body tissue.
Provides energy when carbohydrates and fats are lacking in the diet
Made up of smaller chemical units called amino acids

12. Protein COMPLETE PROTEIN: contains all the essential amino acids. Meat
Fish
Poultry
Eggs

13. Protein
INCOMPLETE PROTEIN: from plant sources that does not contain all the essential amino acids.
Grains
Nuts
Beans
Seeds

14. Protein Amino Acids: the BUILDING BLOCKS that make up a protein
Your body needs 20 amino acids to function properly
11 out of 20 amino acids are produced by your body
9 out of 20 amino acids must come from food sources.

15. Recommendation
For teens who get less than 30 minutes per day of exercise:
Girls need 5 ounces per day.
Boys need 6 ½ ounces per day.
Examples are 1 oz.. of meat, fish or poultry; 1 egg; ¼ cup of beans; 1 tbsp.. Of peanut butter; ½ oz.. of nuts or seeds equal 1 oz. of protein.

16. Protein Video

17. Carbohydrates Main source of ENERGY
Your body breaks down carbohydrates into glucose to obtain energy
Sugars are called simple carbohydrates
Starches are called complex carbohydrates
Includes sugars, starches, and fiber.
Excess carbs are stored as fat.

18. Carbohydrates
SIMPLE CARBOHYDRATES: Sugars that enter the bloodstream rapidly and provide quick energy.
Digested/enters bloodstream rapidly
Provides calories, but very few vitamins and minerals
“Empty calories”

19. Examples?

20. Carbohydrates
COMPLEX CARBOHYDRATES: provide long-lasting energy. Ex: starches and fiber.
More than two sugars linked together.
The body’s main source of caloric intake.

21. Examples?

22. Starch
A starch is a food substance that is made and stored in most plants.
Provides long-lasting energy

23. Glucose
When broken down in the mouth by saliva and digestive juices, these complex carbs are converted into GLUCOSE
Glucose is used by cells to provide ENERGY and HEAT to the body
Remaining glucose is converted into GLYCOGEN to be stored in muscle tissue in order to be utilized later on for energy

24. fiber Cannot be DIGESTED Helps move food through the digestive system
Lowers cholesterol
Balances glucose
Adds bulk to stools
Helps prevent overeating
2 Types:
Soluble
Insoluble

25. Fiber Soluble: Reduces levels of CHOLESTEROL
Oatmeal, beans, and barley

26. fiber Insoluble: Binds with WATER to help produce bowel movements
Reduces risk of colon cancer
Wheat products, leafy vegetables, fruits

28. Sugar ranking
Orange Soda - 12 oz. Welch’s Grape Juice oz. Gatorade - 20 oz. Froot Loops Cereal ¾ cup Starbucks Grande Mocha Frappacino 16 oz. Yoplait Yogurt – 6 oz. (flavored 99% fat free) Sunny Delight Drink – 16 oz. Rockstar Energy Drink – 16 oz. Snapple Lemonade Iced Tea – 16 oz.

29. Answers 9.Froot Loops 8.Yoplait Yogurt 7.Gatorade
6.Welch’s Grape Juice
5. Starbucks Grande Mocha Frappacino
4. Orange Soda
3. Snapple Lemonade Iced Tea
2. Sunny Delight
1. Rockstar Energy

30. Fats
A nutrient that provides ENERGY and helps the body store and use VITAMINS

31. Fats Nutrient largely made up of fatty acids
Provide a valuable source of energy
Saturated fats are found primarily in animal-based foods.
Unsaturated fats are found in plant-based foods
Trans fats are created by a process known as hydrogenation
Cholesterol is found in foods from animal sources.
44-78 grams per day

32. How much total dietary fat do I need?
The Dietary Guidelines for Americans 2010 recommend that Americans:
Consume less than 10% of calories from saturated fats.
Replace solid fats with oils when possible.
Limit foods that contain synthetic sources of trans fatty acids (such as hydrogenated oils), and keep total trans fatty acid consumption as low as possible.
Eat fewer than 300 mg of dietary cholesterol per day.
Fat intake should not EXCEED 20% of daily caloric intake.

33. FAts
SATURATED FAT: type of fat found in dairy products, solid vegetable fat, meat, and poultry
Usually solid form at room temperature

34. Cholesterol
Cholesterol is found in every cell of the body and has important natural functions. It is manufactured by the liver but can also be taken in from food. It is waxy and fat-like in appearance.
The parcels of cholesterol are carried by two types of lipoprotein:2
Low-density lipoprotein (LDL - cholesterol carried by this type is known as 'bad' cholesterol)
High-density lipoprotein (HDL - cholesterol carried by this type is known as 'good' cholesterol).

35. Types of FAts
UNSATURATED FAT: type of fat found in plant products and fish
Usually liquid form at room temperature
Two kinds:
Monounsaturated- sunflower, corn, and soybean oils.
Polyunsaturated- olive and canola oils.

36. FAts
TRANS-FATTY ACIDS: fatty acids that are formed when vegetable oils are processed into solid fats such as margarine or shortening.
HYDROGENATION : process of converting vegetable oils into solid fats

37. Body fat is unhealthy and has no beneficial purpose. MYTH
Fat Myth or Fact?
Body fat is unhealthy and has no beneficial purpose.
MYTH
Fact: Body fat supplies energy to the body when food is unavailable.
Fact: Body fat acts as a cushion to protect internal organs.
Fact: Body fat helps regulate body temperature.

38. Fat in Fast Food Guessing Game

39. Chipotle:
Steak Burrito with white rice, fajita veggies, beans, salsa, corn salsa, sour cream, and cheese. Side Chips and Salsa Water

40. Texas Double Whopper Medium Fry Medium Coke
Burger King
Texas Double Whopper Medium Fry Medium Coke

41. Kentucky FrieD Chicken
Kentucky Grilled Chicken Breast Mashed Potatoes Corn 8 hot wings

42. Double Quarter Pounder Meal Medium Fry
McDonalds
Double Quarter Pounder Meal Medium Fry
Medium Coke

43. Subway Footlong Spicy Italian Sub on Monterey Cheddar Bread
8 oz. of Beef Chili Soup
2 chocolate chip cookies
Water

44. Results
McDonalds: Meal A: 62 grams of fat Burger King: Meal B: 84 grams of fat Subway: Meal C: 94 grams of fat Chipotle: Meal D: 91 grams of fat KFC: Meal E: 35 grams of fat

45. VITAMINS
Help the body release the energy from other nutrients but does not directly provide ENERGY.
Necessary for normal growth and development
Help regulate various body processes
Help the body release the energy from other nutrients
Two Types:
Fat-soluble
Water-soluble

46. Dissolves in FAT and can be stored in the body:
Fat-Soluble Vitamins
Dissolves in FAT and can be stored in the body:
Vitamin A
Vitamin D
Vitamin E
Vitamin K

47. Water-soluble Vitamins
Dissolves in WATER and cannot be stored in the body in significant amounts
Vitamin C
Vitamin B Complex

48. Minerals A chemical that REGULATES chemical reactions in the body
Essential in METABOLISM and NUTRITION
Inorganic elements that come from the earth and are absorbed by plants
Your body needs a total of 20 different minerals
Macrominerals
Trace minerals

49. Minerals Macro Minerals:
Minerals needed in amounts greater than 100 mg
The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese, sulphur, cobalt and chlorine.
Micro-Minerals:
Also known as TRACE MINERALS
Needed in small amounts
The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium

50. Water Body weight is about 65% of water Helps with waste removal
Protects Your Tissues, Spinal Cord, and Joints
Individuals should drink 8½ to 11½ cups of fluids per day
Feeling thirsty is a signal that your body needs more water
Dehydration:
A condition in which water content within the body falls to an extremely low level
Dizziness, fatigue, dry mouth, rapid pulse, infrequent urination