1. NUTRITION

2. What does “You are what you eat!” mean?
Video on picture
Video/2:54

3. 1. List the 6 classes of nutrients
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
Video on picture

4. 2. How does an unhealthy diet now affect your health in the future?
You will be at risk of developing obesity, heart disease, diabetes, osteoporosis and cancers when you are in your 30’s, 40’s or 50’s.

5. 3. Which 3 nutrients give us energy?
Carbohydrates
Fats
Protein
4. How do we know they give us energy?
Because they have calories, and calories = energy

6. 6. How many calories do each of the following nutrients have per gram?
5. What are calories?
How we measure how much energy a food has.
6. How many calories do each of the following nutrients have per gram?
Carbohydrates = 4 cal. per gm.
Protein = 4 cal. per gm.
Fats = 9 cal. per grm.
Video on picture. Whooper 7!

7. What are “empty” calories?
Foods/snacks that have a lot of calories but little or no nutritional value.
Video/3:27

8. 7. What are the 2 types of carbohydrates
Complex Carbohydrates
= Starches
(e.g. bread, pasta, rice)
Benefit of complex carbs is that absorb them more slowly and thusly have energy that will lasts us longer! SO EAT BREAKFAST!!!
Benefits of complex carbs video
Simple Carbohydrates
= Sugars
(e.g. fruits, chocolate, candy, sodas)
Video/3:39

9. 8. If carbohydrates are not used for energy, what happens to them?
Stored in your body as fat.

10. 9. Why is fiber so important in keeping us healthy?
Keeps intestines healthy
Prevents constipation
May help prevent colon cancer and heart disease.
Video/1:38

11. e.g. lard (crisco), butter
10. Fats are also divided into 2 groups, name and define each and give an example.
Saturated Fats:
solid at room temp.
e.g. lard (crisco), butter
Video/2:41
Fatty foods trick brain video
Unsaturated Fats:
liquid at room temp.
e.g. cooking oils

12. GOOD FATS Monounsaturated fat Polyunsaturated fat Olive oil Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu

13. BAD FATS Saturated fat Trans fat
High-fat cuts of meat (beef, lamb, pork)
Chicken with the skin
Whole-fat dairy products (milk and cream)
Butter
Cheese
Ice cream
Palm and coconut oil
Lard
Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
Packaged snack foods (crackers, microwave popcorn, chips)
Stick margarine
Vegetable shortening
Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
Candy bars

14. 11. What is cholesterol? What does it do in our bodies?
A waxy substance produced by the liver and also found in certain
foods
What does it do in
our bodies?
It is needed to make Vit. D,
cell membranes & certain hormones.

15. 12. HDL is the
GOOD (happy)
cholesterol
LDL is the
BAD (lousy)
cholesterol

16. 13. What can happen if we have too much bad cholesterol in our body?
Video/2:29
Video about cholesterol quiz.
Increase your risk of heart attack and stroke and may cause heart disease.

17. 14. How is protein used in our body?
a. Helps body build new cells and repair existing ones. It helps with muscle develop.
b. It is burned for
energy after the
carbs & fats
are gone.

18. 15. What is Protein made up of?
Amino Acids
There are 20 different types of amino acids but only
9 essential ones.

19. Incomplete proteins do not contain all the essential amino acids
16. What is the difference between complete proteins & incomplete proteins?
Complete proteins contain the 9
essential amino acids
video/5:47
Jamie demonstrates how 70% of America's ground beef contains leftover cow parts (a.k.a. "pink slime") containing e.coli and salmonella that has been treated with ammonia.
Incomplete proteins do not contain
all the essential amino acids

20. 17. What are the 2 types of vitamins and what is the difference?
Fat Soluble
Dissolve in fat and can be stored in the body.
Water
Soluble
Dissolve in water and are not stored in the body.
(The body uses what it needs then gets rid of the rest.)

21. 18. What do minerals do for our body?
Help build and repair tissues.
Needed for enzyme activity
Needed for bone
formation.
Video about vitamins and minerals in picture.
Video/3:42

22. 19. What is nutrient deficiency?
When the body does not have enough of the 6 nutrients needed to function properly.
(Without enough nutrients certain
body functions may not function properly
and could weaken certain organs.)

23. 20. What percent of your body is water?
21. Why is water so
important
for our body?
Our body is made up of 55-60% water.
It is needed for every
body function.
(without the proper amount of water certain body functions may not perform as they should)

24. 22. How much water should you have a day?
At least eight
8 oz glasses
of water each day!

25. 23. What is dehydration and how can it be dangerous?
a. Occurs when the body does not have enough water.
b. Can interfere with both mental and physical performance. (Early symptoms might be fatigue, loss of appetite, dry eyes.)
c. Dehydration could lead to death.
It’s important to drink
more water than you lose through sweat or illness.
Video/2:41

26. 24. What makes a food “junk food”?
nutrients it provides relative to
How many
how many calories it contains.
Is all “junk food” bad for us?
Not if eaten on a minimal basis.

27. 25. Is snacking bad for you?
Not if you’re snacking correctly with nutrient dense snacks and not empty calorie snacks.
Video/5:50
Is junk food addictive video on green guy picture

28. 26. How do our dietary needs change as we get older?
Infants: need higher fat diet for their rapid growth and brain development.
Children: needs depend on their
size, growth rate and activity level.
Teens: need more proteins, vitamins and minerals.
The more active you
are the more calories you need.

29. To help meet energy needs, but only need about 450 more calories.
27. Why do pregnant women need more calories and protein than non-pregnant women?
To help meet energy needs, but only need about 450 more calories.
More protein, vitamins
& minerals are needed
to aid in the development
of the baby.

30. 28. What does it mean to be vegetarian?
Limits their diets to few or no animal products, usually
no red meat.
Vegan?
Video clip on picture.
Does not eat any animal products.

31. 29. What is a big dietary concern for vegetarians & vegans?
They may not get enough protein without meat in their diet and need to take vitamin B12.

32. The Dangers of High Energy Drinks
Obesity in a Bottle
The Dangers of High Energy Drinks
Video/2:12
Video/2:53
Fast Food, Fat Profits
Video/23:15

35. Brain Break