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What does “You are what you eat!” mean?

The 6 classes of nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

Nutrients that give us energy in the form of calories…. Carbohydrates Proteins Fats

What are calories? Calories are how we measure how much energy a food has. What are “empty” calories ? Calories whose source has little or no nutritional value such as sodas, sugars, fast food.

How many calories do each of the following nutrients have per gram?  Carbohydrates = 4 calories per gram  Protein = 4 calories per gram  Fats = 9 calories per gram

Starches and sugars in food Most important source of energy Body breaks down carbs into sugars to be digested and used for energy. When energy isn’t used it is stored as fat. Two types of Carbs: Simple Carbs Complex Carbs Carbohydrates:

Mainly Starches (made up of many sugars). In order to be used your body must break them down into sugars. Often high in vitamins and minerals Examples are peas, beans, whole grains, breads, corn, potatoes, and oatmeal.. Complex Carbohydrates:

Complex Carbohydrates Continued Fiber: An example of complex carbohydrates. Fiber cannot be broken down for energy Fiber helps regulate the body's use of sugars Fiber helps to keep hunger and keeps blood sugar in check

Simple Sugars Provide quick, short lasting energy Broken down easily Examples candy, cookies, fruit juices, honey, milk, packaged cereals. Simple Carbohydrates:

Carbs Clip aY

Nutrients that promote normal growth, give you energy, and keep your skin healthy. Supplies calories to the body Fats are divided into 2 groups:  Saturated Fats  Unsaturated Fats Fats

Saturated Fats: Fats that are solid at room temperature. Examples: (mostly animal based foods) Butter Meat Dairy Products

Unsaturated Fats: Fats that are liquid at room temperature. (mostly plant based foods) Examples : Olive Oil Salmon Avocado Almonds Peanut Butter Walnuts

Cholesterol: Waxy, fat-like substance that is found in all cells of your body. Cholesterol combines with molecules to circulate in the blood. Cholesterol is needed to make Vitamin D, hormones, and substances that help you digest foods. Your body makes cholesterol but it is also found in foods. 2 types of cholesterol  LDL and HDL

HDL vs LDL 2 types of cholesterol High density lipoprotein Low density lipoprotein

LDL is the BAD cholesterol, comes from fatty foods. HDL is the GOOD cholesterol, our body produces it.

Why is HDL the good cholesterol? Helps remove LDL from the arteries. Carries LDL out of arteries and back to liver. Healthy levels of HDL help fight against heart attack or strokes.

HDL Activity: Even= HDL Odd= LDL Room is our arteritis Door is the liver (where you want the LDL) HDL needs to link up with LDL and vacuum them back to the door. Look at who’s left.

What can happen if we have too much bad cholesterol in our body? LDL sticks to the walls of blood vessels. It can cause a build up in the arteries and cause a blockage. Eating lots of saturated fats can cause this. It’s called ATHEROSCLEROSIS

Proteins: Food group used to build and repair cells. Examples of proteins:  Meat  Poultry  Fish  Eggs  Peanuts  Seeds  Beans

Protein helps the body build new cells and repair existing ones. It is key in muscle development.

Protein is made up of… There are 20 different types of amino acids, but only 9 essential ones. N17s50xFk

There are 2 classifications of vitamins… Fat Soluble- A, D, E, K Water Soluble- C, B Vitamins : Compounds that help normal growth and metabolism. Help fight against disease Help your body produce energy

They dissolve in fat CAN be stored in the body A, D, E, K

Some examples of Fat Soluble Vitamins are: Vitamin A : Helps vision Ex. Sweet potatoes - carrots Vitamin D: Helps build strong bones Ex. The Sun, Fish, Meat, Egg Yolk Vitamin E: Breaks down saturated fats – Skin- Ex. Seeds, Almonds, Avocado, Peppers, Vitamin K: Needed for blood clotting, helps build strong bones. Ex. Raw spinach and broccoli

Dissolve in water ARE NOT stored in the body. The body uses what it needs then gets rid of the rest. Vitamins B and C

Some examples of Water Soluble Vitamins are: Vitamin C:. Helps build and repair tissues. Ex. OJ, citrus fruits, peas, broccoli, peas Vitamin B1: Energy, metabolism, nerve function and muscle control. Vitamin B2: Involved in using fat, protein and carbohydrates. Helps convert food into fuel

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Minerals Substances the body uses to form healthy bones and teeth, keeps blood healthy, and keeps the heart and other organs working properly. Found mainly in dairy products.

Some examples of minerals are: Sodium : Sodium is in every cell but you don’t want too much because it can lead to <3 failure. Iron : Helps transport oxygen throughout the body; Helps make red blood cells; deficiency leads to anemia. In meat, poultry, and beans. Potassium : An electrolyte; Builds muscle and helps maintain your body’s fluid balance.

Other Minerals… Magnesium: needed for muscle and nerve function.  Fish, Dark Leafy Greens, Soybeans Calcium : Maintains strong bones, teeth, and muscles; Deficiency can lead to osteoporosis Phosphorus : Help builds teeth and bones

Healthy Bone vs. Osteoporosis Bone

Minerals Clip: -Wj8

Water: Carries nutrients to your cells. Helps regulate body temperature Helps your body digest food Removes wastes When you sweat, you need to drink more water to rehydrate

What percent of your body is water? Our body is made up of 60% water. Our brain is made up of 70% water Our lungs are made up of 90% water

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

What is dehydration and how can it be dangerous? Dehydration occurs when the body does not have enough water. Dehydration can interfere with both mental and physical performance. Early symptoms might be fatigue, loss of appetite, dry eyes. Dehydration could lead to death. It’s important to drink more water than you lose!

How do our dietary needs change as we get older? Nutrients need to change with each stage of life: infancy, childhood, adolescence & adulthood. The more active you are, the more calories you need. As you get older, you have to watch your intake of calories because your metabolism slows down.

How does eating a balanced diet today affect how you feel in the future? What you eat during your teen years can affect your risk of developing obesity, heart disease, diabetes, osteoporosis and cancer when you are in your 30’s, 40’s or 50’s. All of these diseases can be affected by your diet.

What does it mean to be vegetarian? A vegetarian who does not eat any animal products. Limits their diets to few or no animal products, usually no meat except seafood. Vegan?

What is a big dietary concern for vegetarians & vegans? They may not get enough protein without meat in their diet.