1. Look how far we have come…..
Nutrition AND YOU
Look how far we have come…..

2. Review what the basics are as far as nutrition…
Review what the basics are as far as nutrition…. and then what a serving size looks like…
Learning Targets:
Review “basics” of nutrition
Analyze your own diet
Learn to use resources that can help you make better choices
Review how activity level affects food needs
Learn nutritional properties of foods
Take Notes on information written in red

3. New guide for a balanced diet…

4. You Tube Clip on Healthful Foods
Epidemic of Obesity

5. Nutrients Chemical substances in food that helps maintain the body
Some supply energy, while others repair and build tissue
You need over 50 nutrients for good health
No food provides all the nutrients needed for the body. That is why a VARIED diet is so important
Types of Nutrients
Protein
Carbohydrates
Fats
Vitamins
Minerals
Water

6. Proteins Functions: Sources: How much is needed? 20% of total calories
Protein is found in EVERY cell
Provides amino acids which are essential for growth, maintenance and repair of tissue
Regulates body processes (fluid balance)
Can be used for energy if carbohydrates and fat are not available
Sources:
20 essential amino acids
9 have to come from food (essential amino acids)
Complete protein
Examples: Meat, eggs and dairy
Incomplete protein
Legumes, grains and vegetables
Must be made complete or body can’t use it
How much is needed? 20% of total calories
Best Choices: lean protein (chicken, salmon, turkey, )

7. Carbohydrates Functions: Sources: How much is needed?
Simple Carbs: look for “ose” to identify hidden sugars!
Glucose, Fructose, Lactose, Sucrose
Complex Carbs:
Starch, Glycogen, Fiber
Functions:
Primary source for the body’s energy
Helps digest fat
Used for growth and maintenance
Rich in fiber help prevent cancer and intestinal problems
Sources:
Vegetables, Pasta, Seeds, Nuts, Fruit, Legumes (peas, beans)
How much is needed?
55-65% of your calories should come from carbohydrates (mainly complex)

8. Fats Best Choices: lean protein (chicken, salmon, turkey, ) Functions:
Provide energy
Carry fat soluble vitamins
Needed for healthy skin
Provide protection to organs
Help regulate body temperature
Sources:
Visible sources (accounts for 40% of fat calories consumed)
Butter/margarine
Salad dressings
Oils and shortening
Invisible sources (accounts for 60% of fat calories consumed)
Eggs, cream baked products, avocados
How much is needed?
No more than 15% of daily calories…..CHOOSE MONO AND UNSATURATED FAT SOURCES
Best Choices: lean protein (chicken, salmon, turkey, )
SATURATED (animal based: cheese, butter, etc) and TRANS FAT( used during manufacturing process, in lots of processed types of foods, crackers, cookies, etc. ELIMINATE THESE )

9. Fat also… Provides protection to organs
Helps to regulate body temperature
Regulate certain hormones
Coating on nerves and the membranes that surround body cells
Adds taste and texture to foods
Helps you feel full for several hours after you eat

10. Fat soluble vitamins A,D,E,K stored in fat in the body A for vision
D comes from sun needed for bones
E found in fatty food is an antioxidant
K needed for clotting blood

11. Minerals
Chemical elements that are needed for certain body processes, such as enzyme activity and bone formation
Calcium
Chromium
Copper
Fluoride
Iodine
Iron
Magnesium
Potassium
Phosphorus
Selenium
Sodium
Sulfur
Zinc

12. Water Soluble Vitamins
Contain carbon and are needed in small amounts to maintain health and allow growth
B vitamins – use for cell metabolism & energy
Folate – especially important during pregnancy
Biotin – helps metabolize enzymes
C vitamins – helps produce collagen which repairs skin, bones and muscle, also helps the immune system function properly

13. Water About 60% of your body Need about 2 ½ quarts (8 ½ cups) per day
Some water comes from food
Prevents Dehydration – Warning Signs
Thirst
Headache
Fatigue
Loss of appetite
Dry eyes/mouth
Dark urine color
Nausea
Difficulty concentrating
Confusion
Disorientation
Can cause death

14. Calories Units of energy
1 calorie = the amount of energy it takes to raise the temperature of 1 gram of water 1 degree C
Carbohydrates
1 gram = 4 calories
Fats
1 gram = 9 calories
Protein

15. How many of you read those labels?
Nutrition Labeling:
How many of you read those labels?
ture=related
9 minutes

16. Food Diary Due Next Class Period
Starting tomorrow keep track of all the food you eat for the next 24 hour period.
Also estimate what size serving did you have?
For example: A turkey sandwich may have –
2 slices of bread
4 oz of turkey
Lettuce, tomato

17. Choose My Plate Website:
Use this website to “Create a Profile” to find your own personal recommendations