1. Protein Fats Carbohydrates
Nutrients: Substances in food that provide energy or help form body tissues and are necessary for life and growth.
Protein
Fats
Carbohydrates

2. Protein Muscles, skin hair, and nails are made mainly of proteins.
Needed to form hormones, enzymes, and antibodies.
Made up of amino acids.
There are 20 different amino acids in our body’s protein.
Nine amino acids can not be made in our bodies and must be consumed.

3. Which Proteins are the best choice?
Lean meats such as fish, chicken, turkey, and pork. Nuts, beans, and soy products. Egg whites Protein-rich vegetables

4. Protein-rich plant products…
Broccoli Quinoa
Spinach Beans
Artichokes
Potatoes and Sweet Potatoes
Peas
Sun-Dried Tomatoes
Mushrooms
Brussels Sprouts
Cauliflower
Asparagus
Cherries
Dried Apricots
Papaya
Kiwi

5. Fats A chemical compound called lipid.
Acts as a lubricant for the body’s organs and connective tissue.
Two categories of Fats:
Saturated Fats
Unsaturated Fats

6. How do you know when a food is a fat?
Generally, if it is oily or creamy, it is a fat!

7. Saturated Fat
Diets high in saturated fat can lead to atherosclerosis, obesity, high cholesterol, and heart disease.
Most saturated fats are solid at room temperature.
Saturated fats are found in animal products, especially red meats and dairy.
Saturated fats should be kept to a minimum in the diet.

9. Unsaturated Fats Unsaturated fats are liquid at room temperature.
Almost all unsaturated fats are from plant products.
Monounsaturated fats are believed to lower cholesterol and, therefore, the risk of heart disease.

10. Unsaturated Fats are the “Good” fats!
Examples of unsaturated fats include:
Olive Oil
Avocados
Canola Oil
Nuts
Fish Oil

11. Carbohydrates Our main source of energy. Made up of sugars.
Carbohydrates include:
1.) Sugars
2.) Starches
3.) Fiber
4.) Fruits and Vegetables

12. How do you know if a food has carbohydrates?
If it is a plant product, it has carbohydrates.

13. Sugars in the body
Glucose: Blood sugar. The most important sugar in the body because it provides energy to the body’s cells.
When you consume carbohydrates, it is converted to glucose.

14. What happens to glucose when the body has enough?
It is stored in the muscles as glycogen.
Glycogen: Stored energy that is used when you are active.
When not used as energy, glycogen converts to body fat.

15. Carbohydrates: Sugars
Sucrose: Comes from sugar beets or sugar cane. Table sugar.

16. Fructose
Fructose: Sweeter than table sugar. Found naturally in fruit and honey.

17. Lactose
Lactose: Milk sugar. Found in dairy products.

18. Carbohydrates: Starches
Broken down in the body into glucose.
Come from plant products such as:
Potatoes
Beans
Peas
Wheat
Corn
Rice

19. Which starches are the best choice?
Whole Wheat
-Whole grain products, such as whole-wheat bread, are made from the entire grain, including the bran and the germ, which are rich in vitamins, minerals, and fiber.

20. Foods High in Fiber Whole grains Beans
Green, leafy vegetables such as broccoli and kale.
Fruits in which the skin is consumed (apples, pears, etc.)
Fruits in which the seeds are consumed (strawberries, blueberries, etc.)

21. Fiber Provides no energy (calories) and cannot be digested.
Maintains digestive system, prevents constipation, and may help prevent colon cancer and heart disease.

23. Best choices for Starch, cont.
Whole foods:
Peas
Potatoes
Corn
Brown rice

24. Carbohydrates: Fruits and Vegetables
Everyone should eat five servings per day.
Choose a Variety of Colors to ensure that you are getting a variety of vitamins and minerals.

26. Vegetables

27. Calories A unit of measure for energy in food.
Teenagers should consume 2,000- 2,500 calories per day, depending on how active they are.
Protein and Carbohydrates have 4 Calories per gram.
Fat has 9 calories per gram.

28. 100 Calories of Fresh Fruit

29. 100 Calories of Fresh Veggies

30. Ways to burn 100 Calories

31. Healthy Cooking Methods
Bake
Broil
Grill
Steam
Pan Fry