Words to Know Nutrition- the science that studies how body makes use of food Diet- everything you eat and drink Nutrients-the substances in food that help with body processes

Calories A calorie is a unit of energy produced by food and used by the body A calorie is equal to the amount of energy needed to raise the temperature of one kilogram of water by 1 degree Celcius There are 3,500 calories in a pound Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories

6 Essential Nutrients Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need: Carbohydrates Protein Fat Vitamins Minerals Water

Carbohydrates Your body’s main source of energy Most calories (55-60%) should come from carbohydrates Carbohydrates are grouped into two categories Simple: Sugars Complex= Starch and Dietary fiber

Sources of Carbohydrates Grains Bread Cereal Pasta Rice Fruits Vegetables

Proteins Needed for growth of muscles; building and repair of body tissues “Building Blocks” of the body Secondary energy source Made up of amino acids Body produces 11 9 essential amino acids come from food 2 types of Protein Complete: contains all essential amino acids Comes from animals Incomplete: does not contain all essential amino acids Comes from plants

Sources of Protein Meat Milk Yogurt Eggs Legumes Nuts Seeds

Fats Provides energy Helps the body store and use vitamins Maintains skin and hair Cushions vital organs Two types of fats Saturated Unsaturated (Heart Healthy) Cholesterol: fat like substance made by the body

Sources of Fat Animal Based Foods Meats Milk products Oils Nuts Peanut butter

Vitamins Helps the body use carbohydrates, proteins, and fats Cannot be made in the body, we must obtain them through the diet It is better to consume through a varied diet rather than supplements because there’s little chance of taking too high a dose

Minerals Minerals regulate many chemical reactions in the body Minerals are not a source of energy and are best obtained through a varied diet rather than supplements Come from a variety of foods Copper: red meat and seafood Potassium: bananas Sodium: salt Iron: red meat, fish, eggs

Water Helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function Involved with all body processes Most of our body weight (60-70%) is made up of water Drink at least 64 oz. per day Dehydration occurs when the level of water in your body is very low How do you know if you are drinking enough water? Clear urine

Food Labels Serving Size- the amount of food in a package. It tells you how many nutrients are in that amount of food Daily allowances on a food label are based on a 2,000 calorie diet Using the Percent Daily Value Low= 5% or less of the Daily Value Moderate= 6%-19% of the Daily Value High= 20% or more of the Daily Value

nutrition_calculator

Portion Distortion A portion is the amount of food that you choose to eat for a meal or snack A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk Many foods that come as a single portion actually contain multiple servings! The Nutrition Facts label on packaged foods tells you the number of servings in the container

MyPlate Worksheet

How much is enough? Boys years old Girls years old Fruit: 2 cups Vegetables: 3 cups Grain: 8 ounces Protein: 6 ½ ounces Dairy: 3 cups Fruit: 1 ½ cups Vegetables: 2 ½ cups Grain: 6 ounces Protein: 5 ounces Dairy: 3 cups An ounce of grain is a slice of bread, 1 cup of ready to eat cereal, ½ cup of cooked rice/ pasta/ cooked cereal An ounce of protein is an ounce of meat/poultry/fish, ¼ cup of cooked beans, 1 egg, 1 tbsp. peanut butter, ½ ounce of nuts

Eating Disorders Eating Disorder: a psychiatric illness with specific criteria Disordered Eating: refers to troublesome eating behaviors, such as restrictive dieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder

Anorexia Nervosa Refusal to maintain weight that’s over the lowest weight considered normal for age and height Intense fear of gaining weight or becoming fat, even though underweight Distorted body image In women, three consecutive missed menstrual periods without pregnancy

Bulimia Nervosa Recurrent episodes of binge eating (minimum average of 2 binge-eating episodes/week for at least 3 months) Feeling of lack of control over eating during the binges Regular use of one or more of the following to prevent weight gain: self-induced vomiting, use of laxatives or diuretics, strict dieting or fasting, or vigorous exercise Persistent over-concern with body shape and weight

Binge Eating Disorder Periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortable full Feeling of self-hatred after a binge May struggle with anxiety, depression, and loneliness Body weight may vary form normal to mild, moderate, or severe obesity

Causes of Eating Disorders Low self-esteem Feeling of inadequacy Lack of control Depression Anxiety Anger Loneliness Family Problems Pressure form parents/family Bullying Images in media Physical Abuse Emotional Abuse Troubled Relationships Puberty

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