1. 1 cup spaghetti and meatballs 1 small taco 1 cup spaghetti and meatballs = 4 grams 1 small taco = 10 grams

2. 1 regular cheese burger 3 oz. Sirloin steak 1 regular cheese burger = 33 grams 3 oz. Sirloin steak = 7 grams

3. 2 cups low fat yogurt 1 tablespoon mayonnaise 2 cups low fat yogurt = 3.7 grams 1 tablespoon mayonnaise = 11 grams

4. 6 pancakes 1 cinnamon sweet roll 6 pancakes = 6 grams 1 cinnamon sweet roll = 26 grams

5. 10 french fries 10 baked potatoes 10 french fries = 12 grams 10 baked potatoes = 2 grams

6. ½ croissant 2 English muffins ½ croissant = 6 grams 2 English muffins = 2 grams

7. Does the body need some fat?YES! Fat is a substance that does not dissolve in water Types of Fat Unsaturated Fat Saturated Fat Trans Fat

8. Vegetable oils, nuts, seeds usually contain larger amounts of unsaturated fats A diet higher in unsaturated fats is linked to a decreased risk of heart disease

9. Found in animal products (eggs, meat, cheese, etc.) Palm oil, coconut oil, and palm kernel oil are also high in saturated fats A diet high in saturated fats is linked to increased risk of heart disease

10. Partially hydrogenated oil Artificial fat SHOULD NOT EXCEED 2g/DAY!!!!

12. Fats provide concentrated form of energy Essential fatty acids are important to brain development, blood clotting, and controlling inflammation. Fat stores and transports the fat soluble vitamins (A, D, E, K) 1 gram of fat = 9 calories - eat in moderation due to higher calorie content!

13. Fat like substance Body makes a small amount Cholesterol helps produce hormones, vitamin D, and bile Excess cholesterol is deposited in the arteries High cholesterol is caused by: Heredity Age Food choices

14. High density lipoproteins Good cholesterol – very fast moving

15. Low density lipoproteins Bad cholesterol – slow moving Found in saturated food sources

17. Regulate body functions Examples: Digestion, Absorption, and Metabolism

18. Vitamins B and C Dissolve in water Pass easily into the bloodstream These vitamins DO NOT get stored in the body

19. Vitamins A, D, E, K Absorbed and transported in fat Stored in fatty tissue, liver, and kidneys Excess amounts can be toxic

20. Substances that the body cannot make Needed for healthy bones and teeth Regulate body functions

21. Too few minerals can cause deficiencies Calcium deficiency = Osteoporosis a disease where bones become fragile and break easily. Bone mass builds rapidly between 10 and 20 reaching a peak at age 30. Iron deficiency can lead to Anemia.

22. Essential for most body functions All body cells contain water Teen girls need about 9 cups/day Teen boys need about 13 cups/day 20% comes from foods If active, a teen may need more water Drink extra before, during, and after exercise Limit caffeine as it can increase dehydration