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Nutrition Chapter 8 2014/2015
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Nutrients – ( 6 ) substances that the body needs to regulate bodily functions, promote growth, repair body tissue and obtain energy. Carbohydrates, fats, and proteins – are used as energy Vitamins, minerals, and water – perform other essential functions
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Nutrition Metabolism – is the chemical process by which your body breaks down food to release energy. for growth and repair Calories – amount of energy released when nutrients are broken down.
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Body Mass Index BMI = (weight (in pounds) x 703 (height ( in inches)² (height ( in inches)² Convert feet to inches – feet x 12
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Carbohydrates – needed for energy Simple Carbs. Sugar – glucose Natural – fruit Added – junk food
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Carbohydrates, cont. Complex Carbs. Starch – glucose potatoes, rice, pasta, bread, cereals
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Fats Fats provide energy. Fats help the body use vitamins. Fats helps produce hormones Fat forms a protective cushion for your organs. Fats build healthy cells. Fats are a vital part of the membrane that surrounds each cell of the body. Fats build brains.
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Fat Composition
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Proteins - are the building blocks of life. The body needs protein to repair and maintain itself. High Protein meats, eggs, milk, poultry Incomplete - plant source – beans, rice
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Vitamins – supports most growth and development
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Vitamins, cont.
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Minerals – help cells and organs do their jobs
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Water – essential for life
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The Divided Plate and Other Portion Tips Serving sizes on food labels and recommended amounts on the ChooseMyPlate site are usually given in grams, ounces, or cups.
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Portions: use your hand as a guide: A clenched fist is about a cup — recommend for a portion of pasta, rice, cereal, vegetables, and fruit. Your palm - a meat portion
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The size of the top of your thumb – Portion for butter, mayo, or salad dressing) Another great way to visualize appropriate portions is to use the concept of the "divided plate. " Think of your plate as divided into four equal sections.
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Use one of the top quarters for protein. Use the other top quarter for starch, preferably a whole grain. Then fill the bottom half with veggies (or a combination of vegetables and fruit). None of the foods should overlap —keep portions under control, it can also help you to balance your meals.
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