Nutrition

Why is good nutrition important? Energy Heart Health Immune System Mood Regulation Disease Prevention Healthy hair, eyes, nails, skin

6 Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water

Nutrient Chart NutrientMain Function Calories Per Gram % of a Healthy Diet Types to Eat Less Types to Eat More Carbohydrates Protein Fats Vitamins Minerals Water

Average Healthy Diet 2,000 Calories Healthy Percentages: 55% Carbohydrates (1,100 calories/4) 275 grams 30% Fat (600 calories/9) 66 grams 15% Protein (300 calories/4) 75 grams

Food Label Information Food: Hummus Total Calories: 50 Total Carbohydrates: 4 grams Total Fat: 3.5 grams Protein: 1 gram

NutrientTotal Calories Per Gram Calories From Nutrient % of Total Calories From Label Constant- Multiply Calories from nutrient/ Total Calories Total Calories: 50 Carbohyd rates 4 grams416 calories16/50 32% carbs Fat3.5 grams931.5 calories31.5/50 63% fat Protein1 gram44 calories4/50 8% protein Total %

Ideal Weight Ideal weight is the weight at which a person is the healthiest. It is when a person eats when hungry and stops when full. Numbers to consider include height and weight charts, Body Mass Index (BMI), % body fat, cholesterol levels, blood pressure and fitness levels. The ultimate determination is the health of the body systems.

Hunger vs. Appetite Hunger- The physical need for food, felt in the stomach Appetite- The psychological desire to eat felt in the mouth, based on emotions such as stress, boredom and/or depression. The smell and taste of a food can cause a person to want to eat when they are not hungry. The need to be social can also be a factor in eating for appetite.

Nutrition Guidelines Balance calories with physical activity to manage weight Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains

MyPlate

80/20 Rule 80% or more of what you eat should be “Nutrient Dense” foods and 20% or less should be “Empty Calorie” foods. Nutrient Dense Foods- Foods that have a lot of good nutrients such as vitamins, minerals, amino acids, complex carbs, fiber and health fats. Empty Calorie Foods- Foods that have little nutrients, but a lot of calories.

Nutrition Review- Nutrients Carbohydrates- 4 calories per gram 55% ◦Simple (glucose)-quick energy, could be stored as glycogen if muscles are exercised, stored as fat if not ◦Complex (Many glucose molecules)-energy lasts longer Proteins-4 calories per gram 15% ◦Animal- has all amino acids, but high in fat ◦Plant-Low in fat, must have variety to get all Amino Acids Fats- 9 calories per gram 30% ◦Bad-Saturated, cholesterol, trans (hydrogenated) ◦Good-Polyunsaturated, monounsaturated, omega-3 fatty acids Vitamins- Need for numerous bodily functions (A,B,C,D,E,K) ◦Antioxidant Vitamin- Neutralizes a free radical and prevents cancer Minerals – Needed for numerous bodily functions ◦Calcium for bone health and iron for blood Water- Makes up approximately 75% of body

Nutrition Review Ideal Weight- based on the health of the body systems ◦eats for hunger (the need for food) ◦not appetite (emotional reasons) Metabolism- the rate at which your body burns energy (1lb=3,500 calories) Empty Calories- empty of nutrients, but full of calories (at least 80% of diet) Nutrient Dense Foods- Full of good nutrients (less than 20% of diet)

Food Label Math Problem Determine the amount of calories coming from carbohydrates, fats and protein in Pop Tarts: ◦Calories- 420 ◦Total Carbs- 68 grams ◦Total Fat- 14 grams ◦Protein- 5 grams

Food Label Math Problem Determine the amount of calories coming from carbohydrates, fats and protein in Granola Bars: ◦Calories- 90 ◦Total Carbs- 18 grams ◦Total Fat- 2.5 grams ◦Protein- 1 grams