1. Chapter 10, Lesson 2
NUTRIENTS

2. GIVING YOUR BODY WHAT IT NEEDS
6 types of Nutrients
Carbohydrates (provide energy)
Proteins (provide energy)
Fats (provide energy)
Vitamins (perform other functions)
Minerals (perform other functions)
Water (perform other functions)

3. GIVING YOUR BODY WHAT IT NEEDS
Your body uses Nutrients in many ways
as an energy source
to heal, and build & repair tissue
to sustain growth
to help transport oxygen to cells
to regulate body functions

4. NUTRIENTS THAT PROVIDE ENERGY
Energy in food comes from 3 sources: Carbohydrates, Proteins, & Fats
1 gram Carbohydrate/Protein = 4 calories of energy
1 gram Fat = 9 calories of energy

5. CARBOHYDRATES
CARBOHYDRATES - starches & sugars found in foods, which provide your body’s main source of energy
Nutrition experts recommend 45-65% of daily calories come from Carbohydrates

6. CARBOHYDRATES 3 types of carbohydrates: Simple, Complex & Fiber
Simple Carbohydrates = Sugars (fructose, in fruits & lactose, in milk)
Complex Carbohydrates (Starches) = long chains of sugars linked together (grains, bread & pasta, beans, root veggies)
Fiber = a tough complex carb the body can’t digest
Fiber moves waste through the digestive system
High fiber foods help you feel full & can reduce risk of cancer, heart disease, & type 2 diabetes
Experts recommend eating grams of fiber/day
Sources of fiber = fruits & veggies, whole grains, nuts, seeds, & legumes

7. CARBOHYDRATES Body breaks down carbohydrates into simple sugar
Glucose = main source of fuel for the body
Glucose can be stored in body’s tissue & used later during intense activity (This is why athletes will consume a meal high in carbohydrates hours before competition)

8. PROTEINS
Proteins - nutrients the body uses to build & maintain cells & tissues
Proteins are made of chemicals called amino acids
body uses about 20 amino acids found in foods, all but 9 of which you produce
Essential Amino Acids = the 9 amino acids the body must get from food

9. TYPES OF PROTEIN
Protein sources: animal sources (meat, eggs, dairy products)
Animal proteins = “complete proteins” b/c contain all 9 essential amino acids
Plant based foods also good source of protein (grains, nuts, seeds, & legumes)

10. ROLE OF PROTEIN
Protein = basic building material of all body cells (muscles, bones, skin, internal organs)
Proteins do a variety of jobs
Hemoglobin, protein in red blood cells, carries oxygen to body’s cells
Act as hormones to regulate activities of various body systems
Proteins can be used as energy source (not as quick/easy as carbohydrates are used)

11. PROTEIN CONSUMPTION
Teen boys should consume 52 grams protein/day
Teen girls should consume 46 grams protein/day
10-15% of total daily calories should come from protein

12. FATS
Dietary fats - fatty acids classified as saturated or unsaturated
Essential fatty acids - fatty acids the body needs but can’t produce

13. FATS IN FOODS Unsaturated Fats (G00d) - vegetable oils, nuts & seeds
Eating unsaturated fats may lower risk of heart disease
Saturated Fats (Bad) - found mostly in animal based foods (meat) & dairy products
Eating saturated fats may increase risk of heart disease
Trans Fats (Worst) - formed by hydrogenation, the hardening of vegetable oil
found in stick butter, snack foods, packaged baked good (cookies & crackers)
Trans fats raise total blood cholesterol & increase risk of heart disease
USDA requires trans fats amounts be listed on labels

14. CONSUMING & ROLE OF FATS
Body needs certain amount of fat for basic functions
Fatty foods = high calories; can lead to obesity
Essential fatty acids are important for:
brain development, blood clotting, & inflammation control
maintain healthy skin & hair
absorb & transport fat-soluble vitamins (A, D, E, & K) through bloodstream

15. Role of Fats
Fat calories not used by body are stored as body fat known as adipose tissue
Too many saturated fats can increase cholesterol
Excess cholesterol builds up on artery walls & can lead to heart disease
Experts recommend teens consume < 25-35% total daily calories from fats due to health risks

16. VITAMINS
Vitamins - compounds found in food that help regulate body processes
Vitamin C, folic acid, B vitamins = water soluble (they dissolve in water)
Unused water soluble vitamins are removed by the kidneys
Vitamins A, D, E, K = fat-soluble vitamins (stored in fat for later use)

17. MINERALS Minerals - elements found in food that are used by the body
Minerals MUST come from food (body doesn’t produce them)
Calcium: important for bone health
Osteoporosis - when bones become fragile & break easily
most common in women age 50+
bones grow most between ages & peak at 30

18. WATER
Teen girls - 9 cups fluid/day
Teen boys - 13 cups fluid/day
20% daily fluid intake comes from food
More Active = Drink MORE water

19. Nutrition Labels & Food Safety
Chapter 10, Lesson 4
Nutrition Labels & Food Safety

20. Ingredient List Ingredients are listed in descending order by weight
Heaviest listed first, then next heaviest, etc…
Labels can be misleading if sugars are listed individually (HFCS, corn syrup, sugar)
Food additives - substances added to food to produce desired effect
Ex: food coloring, preservatives, sweeteners, substitutes

21. Nutritional Claims
Claims about the nutritional value of food found on food packaging & labels
Free - contains none, or small amount, of a given component (fat, sugar, sat fat, trans fat, cholesterol, sodium, calories)
“calorie-free” must have <5 calories/serving
Low - eat this regularly w/out exceeding daily limit for fat, sat fat, cholesterol
“low-fat” must have 3 grams or less/ serving
Light - must contain 1/3 fewer calories, 1/2 the fat, 1/2 sodium or original version

22. Nutritional Claims
Reduced - food contains 25% fewer calories or 25% less of a given nutrient than original version
High - food provides 20%+ of the daily value for a vitamin, mineral, protein, or fiber
Good source of (contains/provides) - food provides 10-19% of daily value for vitamin, mineral, protein, or fiber
Healthy - must be low in fat & sat fat & contain limited amounts of cholesterol & sodium; must also provide at least 10% of DV for vitamins A, C, iron, calcium, protein or fiber

23. Organic Food Label “USDA Organic”
Organic - produced w/out use of certain agricultural chemicals (synthetic fertilizers or pesticides)
Cannot contain genetical modified ingredients or be subjected to certain types of radiation
“organic” does not mean safer or more nutritious

24. Open Dating
Open date labels - help you determine how long food stays fresh
Sell by date - the last day a store should sell products; freshness not guaranteed after this date
Use by/expiration date - the last day a product’s quality is guaranteed
Freshness date - show last day a good is considered fresh, such as baked goods
Pack dates - show the date food was processed or packaged; does NOT give indication of freshness

25. Food Safety
Food borne illness = food poisoning
caused by bacteria & viruses such as Salmonella & E.coli
can occur naturally in animals, be picked up in the environment, or transmitted through contact
symptoms of food poisoning are cramps, diarrhea, nausea, vomiting, & fever

26. Food Safety
Pasteurization - treating a substance (milk/juices) w/ heat to kill or slow growth of pathogens
The 4 Dietary Guidelines for keeping food safe: clean, separate, cook, & chill
cross-contamination - spreading of pathogens from one food to another

27. Food Sensitivities
Food allergy - condition in which the body’s immune system reacts to substances in some foods
Most common allergens: milk, eggs, peanuts, tree nuts, soybeans, wheat, fish, shellfish
Required for food labels to tell if a food contains these ingredients
Anaphylaxis is the most dangerous allergic reaction, in which the throat swells & heart has trouble pumping
Food intolerance - a negative reaction to food that doesn’t involve the immune system (Ex: lactose intolerance)

28. Blockbuster Movie Test
Director
Producer
Date Released
Distributing Studio
Budget & $$$ Grossed
Awards Won
Significant Notes About the Film (Ex: First to use CGI)
Info from the Blockbuster Powerpoint
Some ?’s about the movies themselves
E.T.
Apollo 13
Back to the Future
Jurassic Park
Indiana Jones
Star Wars