Nutrition Basics Mrs. Sevastos

Nutrition Vocabulary  Nutrients- the substances in foods that your body needs to grow, have energy & stay healthy.  Nutrition- the study of nutrients and how the body uses them.

Nutrition Vocabulary  Diet- the types and amounts of food a person eats.  Healthy Diet- eating a variety of foods that consist of all of the essential nutrients the body needs, to carry out normal tissue growth maintenance and repairs.

Nutrition Vocabulary Appetite  The psychological desire for food Hunger  The physical desire for food.

Is it possible to have plenty of food yet be poorly nourished? YES, very possible! It is important to select a variety of nutrient dense foods rather than empty calories in order to avoid a nutrient deficiency.

 All of us need the same basic nutrients.  The amount of these nutrients depends upon a persons;  age,  gender  general health  activity level.

The 6 Essential Nutrients Carbohydrates Protein Fats Vitamins Minerals Water

Carbohydrates  Sugars & Starches that occur naturally in foods, mainly in plants.

Carbohydrates Simple carbohydrates  Separate sugar molecules  Easier for your body to breakdown  Quick energy  Fruits, vegetables, milk & milk products Complex carbohydrates  Conjoined sugar molecules  More difficult for your body to breakdown  Long term energy.  Grains, rice, pasta, beans, starchy vegetables.

Fiber  The parts of fruits & vegetables that your body cannot digest.  Complex carbohydrate  Helps keep the digestive track moving along the way that it should.  Fruits, vegetables & whole grains (pears, apple skin, corn outer skin, whole grains)

Proteins  Nutrients your body uses to build, repair and maintain cells & tissues  They also aid your body’s immune system  Proteins are made up of amino acids.  (There are 22 types of amino acids.)  (Essential amino acids - you must eat)  (Non-essential amino acids - your body can make)

Proteins Complete Proteins  Contain all 9 essential amino acids.  Animal based products  Beef, pork, veal, fish, poultry. Other Protein Sources  Contain only some of the essential amino acids.  Plant proteins  Nuts peas & dry beans

Fats Are an important part of good nutrition. They promote healthy skin and normal cell growth and they carry vitamins A, D, E, & K wherever they are needed in your body. Saturated Fats  Solid at room temperature  Not good for your health  Butter, cheese& fatty meats. Unsaturated fats  Liquid at room temperature  The fats that should be in your diet  Plant based foods olive oil, nuts & avocados

Vitamins Substances that help your body fight infections and use other nutrients. Water soluble  B & C  Dissolve in water  Your body cannot store them you must eat them. Fat soluble  A, D, E & K  You must eat them, however excess vitamins are stored in fat until you need them.

Vitamins  See the chart Page 241

Minerals  Elements that help form healthy bones & teeth, and regulate certain body processes.  See the chart Page 241

Water  Helps digest & absorb food  Regulates body temperature and blood circulation  Carries nutrients and oxygen to cells  Removes toxins and waste  Cushions joints, protects organs from shock & damage  Dehydration causes fatigue, confusion & inability to focus.  6-8 8oz. Cups of fluid a day

My Pyramid In 2005 the U.S Department of Agriculture (USDA) released a food pyramid called MyPyramid. This graphic organizer was designed to educate people about the 2005 Dietary Guidelines for Americans. It replaced the previous food guide pyramid that was introduced in These guidelines were developed jointly by the USDA and the Department of Health and Human services (HHS).U.S Department of Agriculture

USDA - Choose My Plate  On June 2, 2011, First Lady Michelle Obama and USDA Secretary Tom Vilsack released the federal government’s new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to ChooseMyPlate.gov. The MyPlate icon emphasizes the fruit, vegetable, grains, protein foods, and dairy groups.

Nutrition Vocabulary  Calories - A unit of heat that measures energy available in food.  On average, moderately active teens need about 2000 cal./day.  Gender, age & the amount of daily activity dictate if you are someone who needs more or less calories.  Carbohydrates, Proteins, & Fats are the food which have calories.  Input (calories consumed) vs. Output (calories burned)

Planning Healthy Meals Some helpful tips when planning what to eat.  Eat a variety of foods  moderation & portion control  Breakfast – “break the fast”  Limit fats, sugars & salts  Empty calorie foods vs. nutrient dense foods  Drink plenty of water  Small steps in the right direction

Nutrition Daily Log Homework Date ___/___/___ Foods I ate todayFood GroupServings (tally) Breakfast Lunch Dinner Snacks