1. Nutrition

2. The role of food Like water and air, is one of life’s necessities
Provides fuel for your body
Affects all 3 sides of your health triangle
Choosing healthy foods to eat

3. Food, nutrients, and nutrition
Substances in food that your body needs.
Helps body build new tissue, repair damaged cells, and produce energy
The energy from food is measured in units called calories
Each calorie is equal to a certain amount of energy
Two main kinds of nutrients
Those that provide energy
Those that help your body run smoothly
Nutrition =
The study of nutrients and how the body uses them

4. What influences your food choices?
Advertising
Availability
Convenience
Family and culture
Knowledge of nutrition
Peer pressure
Which factors play the biggest role in your personal food choices?

5. Appetite vs. hunger Appetite influences what you choose to eat
The psychological desire for food
Aroma/smells
Hunger =
The body’s physical need for food

6. Nutrients Divided into 6 different categories: Carbohydrates Proteins
Fats
Vitamins
Minerals
Water

7. Carbohydrates Body’s main energy source Carbohydrates =
Sugars and starches that occur naturally in foods, mainly in plants
All carbs are made of sugar molecules
Simple and complex
Simple Carbohydrates =
When sugar molecules remain separate (fruits, many vegetables, milk, milk products)
Complex Carbohydrates (starches) =
Sugar molecules that join together to form long chains
Grains (rice and pasta, dried beans, and starchy vegetables such as potatoes)
Half to 2/3 of daily energy should come from carbs

8. carbohydrates
Fiber =
The parts of fruit, vegetables, grains, and beans that your body cannot digest
Special type of complex carbohydrates found in raw fruits, vegetables, and whole grains
Passes through the digestive system  pushes other food particles along
Can reduce your risk of certain types of cancer and heart disease

9. proteins
Proteins =
Nutrients your body uses to build, repair, and maintain cells and tissues
Beef, pork, veal, fish, poultry, eggs, and most dairy products (animal byproducts)
Nuts, peas, dried beans (plant proteins)
Weight lifting (muscle soreness)
Protein shakes

10. fats Important part of good nutrition 2 different kinds of fats
Saturated fats =
Fats that are solid at room temperature (butter, cheese, fatty meats)
NOT good for your health
Can increase risk of heart disease
Unsaturated fats =
Fats that remain liquid at room temperature
Mainly from plant foods (olive oil, nuts, avocados)

11. fats Cholesterol = Fatty substance found in the blood
2 kinds of cholesterol
LDL (low-density lipoprotein)
HDL (high-density lipoprotein)
LDL
“bad” cholesterol  creates plaque on the walls of arteries
Too much plaque can block arteries and cause heart attacks/strokes
HDL
“good” cholesterol  helps remove LDL from the arteries so it can be disposed of in the liver

12. Vitamins & minerals Turn to page 241 and read chart Vitamins =
Substances that help your body fight infections and use other nutrients
Minerals =
Elements that help form healthy bones and teeth, and regulate certain body processes
Turn to page 241 and read chart

13. water

14. Benefits of drinking water
Relieves fatigue (hydration)
Improves mood (hydration)
Treats headaches and migraines (hydration)
Helps in digestion and constipation
Aids weight loss
Flushes out toxins
Regulates body temperature
Promotes healthy skin

15. Benefits of Coca-Cola Remove blood stains Take rust off
Degrease cookware
Fix your car battery
Loosen stuck bolts
Get gum out of your hair
Neutralize bug bites and stings (bee’s, jellyfish, etc.)
Clean your windows and mirrors
Clean your toilet
Clear grease stains off driveway

16. Following nutrition guidelines
MyPlate is divided into four sections of approximately 30 percent grains, 40 percent vegetables, 10 percent fruits and 20 percent protein, accompanied by a smaller circle representing dairy, such as a glass of milk or a yogurt cup

17. Following nutrition guidelines
Eat a variety of foods
Eat more fruits, vegetables, and whole grains
Limit fats, sugars, and salt
Salt contains sodium
A nutrient that helps control the amount of fluid in your body.
Too much sodium can lead to high blood pressure
Keep foods safe to eat
Foodborne illness (food poisoning) =
A sickness resulting from eating food that is not safe to eat

18. Following nutrition guidelines
Balance the calories you consume with physical activity
Calorie =
A unit of heat that measures the energy available in food
Also measures how much energy your body uses
stimatedCalorieNeedsPerDayTable.pdf
More calories than you need = weight gain
Michael Phelps (2008)
Empty calorie foods =
Foods that offer few, if any, nutrients but do supply calories.

19. Following nutrition guidelines
Snacking smart
Nutrient density =
The amount of nutrients relative to the number of calories they provide
Foods that have more nutrients than calories are considered nutrient- dense.
Examples:
Air-popped popcorn, plain, 1 cup = 0 calories = 1 cup grains
Applesauce, ½ cup = 0 calories = ½ cup fruit
Graham crackers, 2 = 2 calories = 1 ounce grains
1 ½, ounces of low-fat cheese and 4 saltines = 52 calories = 1 ounce grains/1 cup milk