NUTRIENTS & LABELING

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

New guide for a balanced diet…

You Tube Clip on Healthful Foods Epidemic of Obesity 6 minutes

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

Proteins Functions:  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, )

Fats Functions:  Provide energy  Provide 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 Best Choices : CHOOSE MONO AND UNSATURATED FAT SOURCES Worst Choices: SATURATED (animal based: cheese, butter, etc) and TRANS FAT( used during manufacturing process, in lots of processed types of foods, crackers, cookies, etc. )

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

Carbohydrates 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 colon 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)

SUGAR Sugar – 3 minutes

Minerals  Chemical elements that are needed for certain body processes, such as enzyme activity and bone formation  Calcium for strong bones  Chromium  Copper  Fluoride  Iodine  Iron to prevent anemia  Magnesium  Potassium  Phosphorus  Selenium  Sodium  Sulfur  Zinc

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

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

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  1 gram = 4 calories

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

Nutrition Labeling  Choose a food container  Read the label and record information  Record the information  Is this food healthy???

Food Diary Due Next Class Period  Starting today keep track of all the food you eat for the next 24 hour period.  Estimate your serving size. For example: A turkey sandwich may have – Bread (2 slices) Turkey (4 oz) Lettuce, tomato (1/2 c) Mayonaise (1Tbsp)

STOP  Next Class Period evaluate Food Diary

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