Food Choices

Why do we eat? Physical need 1. to grow, 2. for energy 3. for exercise Env ironment 1. part of your culture, 2. what your family eats, 3. advertising on TV 4. having little time 5. having little money Emotions 1. feeling bored 2. feeling depressed 3. feeling happy

CARBOHYDRATES PROTEINS VITAMINS MINERALS FATS WATER, which makes up 2/3 of the body! 6 nutrients we need every day in our diet

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Carbohydrates Provides the most energy for our body Every day, 55-65% of our calories should come from Carbohydrates There are two types: 1.Complex...example: potatoes, rice 2.Simple...candy, milk The complex ones are better for us

CARBOHYDRATES The sugar that is natural in our foods in called glucose. Sometimes sugars are added to canned foods to keep them fresh. If your body does not use all the food you eat in a day, you will get fat.

How we get carbohydrates: Animals get carbohydrates by eating plants. We can get carbohydrates from either eating plants or animals.

Here are some examples of simple carbohydrates: 1. lettuce 2. cherries 3. corn 4. chocolate

Here are some examples of complex carbohydrates: 1. potatoes 2. rice 3. bread 4. nuts.

Fiber It is found in plants. It helps you to go to the bathroom. These foods provide fiber in your diet 1.Wheat breads 2. cereals 3. vegetables 4. fruits 5. seeds

proteins PROTEINS also give your body energy. Proteins help you to build muscle. Every day, 10-15% of your calories should come from protein.

PROTEIN Here are a few foods that are proteins: 1.chicken 2.steak 3.beef 4.milk 5.cheese 6.turkey Proteins help make you strong.

Getting a strong body Protein is a big deal for body builders. It helps them get big muscles! A person cannot build muscle unless they include protein in their diet.

ANIMAL & PLANT FOODS We get protein from the many different animals we eat. Animals contain fat called cholesterol. Too much cholesterol is bad for our heart and blood vessels.

VITAMINS Vitamins are made by man. They help the chemicals in our body to work right. TAKING VITAMINS IS NOT A REPLACEMENT FOR A POOR DIET. You must get vitamins from eating food. Vitamins help your skin, hair and nails look good.

Vitamins We have 2 kinds of vitamins: water- soluble and fat- soluble. Vitamins B and C dissolve in water. Vitamins A,D,E,K dissolve in fat.

VITAMIN C Helps you to not get a cold. Makes your bones and teeth strong. An example is oranges.

VITAMIN K  Good for your blood.  Examples are green vegetables and beef.

VITAMIN D Good for strong bones and teeth Examples are milk and eggs.

VITAMIN E Good for building red blood cells and good skin and nails. Example is vegetables.

Minerals come from the rocks and soil that food grows in.

CALCIUM Good sources- 1.Milk 2.vegetables 3.beans. Makes strong bones and teeth. An adult will get osteoporosis (broken bones) if they do not get enough calcium.

SODIUM Good sources- table salt, soy sauce. Salt helps your n erves function. If you eat too much salt you will have- high blood pressure.

IRON Some good examples are 1.Beef 2. Fish 3. Beans 4. green vegetables. Iron is good for your blood. Women generally need more iron than men because they lose blood during the menstrual cycle.

FAT

FATS We need fat in our diet to protect our organs. There are 2 types of fat: (1)Saturated or animal fat, has cholesterol, which is bad. (2)Unsaturated fat or vegetable fat Fat can give you cancer and heart disease Fats carry fat- soluble vitamins A,D,E,K in blood. Fat makes food taste good. Supply the body with energy No more than 30% of our diet should come from fat

SATURATED FAT Saturated fat is found in animals and animal products like beef, pork, chicken, lamb and dairy products. It is solid at room temperature.

UNSATURATED FATS  Unsaturated fats are found in vegetable oils, nuts, and seeds.  Unsaturated fats are usually liquid at room temperature.

How Fat Affects Cholesterol Levels Although the body needs some fats to work properly, too much fat is a bad thing. Fats (especially saturated fat) are known to increase cholesterol levels in the body. Too much cholesterol can clog blood vessels, causing heart disease and because of this, you should try to limit your intake of fats.

What kind of diet should you have? Low in fat, especially saturated fat. Eat plenty of vegetables, fruit and whole grains Do not use a lot of sugar Do not use a lot of salt or sodium

When should you eat? 3-6 times a day (six small meals is best!) Breakfast is the most important!!!! Try to snack on something healthy between meals. If you eat out, choose a meal that is not high in fat, and be careful of portion sizes. When you get your food, wrap half to take home right away. When you are hungry, fuel your body.