1. Good eating habits start young and continue throughout adulthood.
Nutrition Time!
Good eating habits start young and continue throughout adulthood.
You are what you eat.
Your body is like a new car. Take care of it and it will last a long time without major problems.
Neglect it and you are likely to spend lots of money trying to get it back to good health! 

3. What are nutrients?
Substances your body needs in order to grow, have energy, and stay healthy
(If I go to fast, finish taking these notes from pages in your textbook)
Carbohydrates Minerals
Fats Water
Proteins
Vitamins

4. Fats
1. These are nutrients that supply energy, keep the skin healthy, and promote normal growth
25-30% of your daily calories should come from fats
There are THREE types of FATS:
Saturated Fats
Unsaturated Fats
Trans Fats

5. Fats Unsaturated Fats Saturated Fats Liquid at room temperature
Found in nuts, avocados, olive oil and other vegetable oils.
Heart Healthy Fats
Solids at room temperature
Found in meat and dairy products
Heart Unhealthy fats- because they tend to be high in cholesterol (leads to atherosclerosis)

6. Saturated Fats LIMIT in your daily diet!
These are fats that are solid at room temperature
Examples: butter, stick margarine, eggs, ice cream, cheese, lard, and the fats in meat, poultry (chicken), and dairy
These fats should be kept to under 20 grams a day in a 2000 calorie diet. Too much of this fat in your diet increases your risk of getting heart disease, because they increase blood cholesterol.
LIMIT in your daily diet!

7. Foods that contain Saturated Fats

8. Unsaturated Fats These fats are liquid at room temperature
These fats come mainly from plant sources
Foods high in unsaturated fats include: vegetable oils, olive oils, nuts, olives, and avocados
These are the heart healthy fats 

9. Trans Fats- heart unhealthy fat
These fats are created when hydrogen is added to oils- worse for you than sat. fats
Thus they are called hydrogenated oils
Some food companies and restaurants will add this to their foods because it prolongs shelf life of food products and adds flavor.
These are worse for you than saturated fats
By law, a food label does not have to list trans fats if under .4 grams. Limit to 2 grams or less daily

10. For Meats and Dairy Products
Choose low-fat varieties
For example: Light ice cream, skim or low fat milk, light cheese
Eat more lean chicken (chicken breast) and fish, and less red meat (beef and lamb)
Look for words on package: less fat, light, or half the fat

11. Carbohydrates- p. 88-89 Complex Carbohydrates Simple Carbohydrates
Starches
Found in foods like breads, pasta, rice, corn, potatoes, and beans
If you have a choice, always buy wheat over white pasta, bread, or rice. The white is refined, which means it has the vitamins and minerals stripped from it
Great source of energy!
Sugars
Found naturally in milk, fruit, and honey
Sugar is also added to many foods
Some simple carbohydrates should be limited in your diet
Great source of energy (except sweets)

12. Carbohydrates

13. Proteins
These are nutrients that are needed to repair body cells and tissues
10-20% of total daily calories should come from protein
Made up of amino acids

14. Proteins Complete Protein Foods Incomplete Protein Foods
These are protein foods that contain all the essential amino acids your body needs
They come from animal sources: meat, dairy products, and eggs
These are protein foods that lack one or more of the essential amino acids your body needs
They come from plant sources: beans, nuts, and grains
Eat a variety of plant foods to get all the amino acids you need

15. Protein Foods
Although healthy, meats, dairy foods and butter need to be limited in your daily diet because they also tend to be high in saturated fats which also have cholesterol in them.

16. Proteins

17. Vitamins Substances that regulate the body’s functions
Help your body fight infections, produce energy, and to help with other tasks
Water soluble vitamins are B and C, they dissolve in water (You urinate it out), so your body does not store these. You need to eat these vitamins every day
Fat-soluble vitamins are A, D, E, and K. They are stored in the fat tissue

18. What foods have vitamins?
Vitamins A and C are commonly found in most fruits and vegetables
Vitamin D and B in Milk
Vitamin B in Whole Grains
Vitamin pills
Cereals (added to it)

19. Minerals
Nutrients that strengthen bones, teeth, helps keep blood healthy, and keep the heart and other organs working properly
Calcium, phosphorus, and magnesium are minerals that help rebuild and renew your bones
Iron is needed for making red blood cells
Potassium, chloride, and sodium help maintain body’s balance of fluids

20. Water
Water helps to regulate the body’s temperature and carries wastes
Drink 8-10 glasses of water a day
Dump the sodas and limit the juices……..
Has NO sugar, fat, or calories

21. Fiber Not really a nutrient because your body cannot break this down.
It is the part of fruits and grains your body cannot digest
But it is important in your daily diet because it helps moves wastes out the colon and helps prevent heart disease and maybe colon cancer
Include 25 grams a day in a 2000 calorie diet

22. Calories A CALORIE is the energy content in food and drinks.
Some foods have more calories than others.
Many hidden calories are found in drinks as well as in certain foods.
Teen age boys need about 2700 calories a day.
Teenage girls need about 2300 calories a day.

23. Fats have 9 calories per gram Proteins have 4 calories per gram Carbohydrates have 4 calories per gram Alcohol has 7 calories per gram

24. Nutrition Facts Book Front Page- Title Page Page 8- Fiber
Page 1- Carbohydrates Page 9-Food Labels
Page 2- Proteins TBD
Page 3- Saturated Fats
Page 4- Unsaturated Fats
Page 5- Vitamins
Page 6- Minerals
Page 7- Water