Food Choices

Why do we eat? Physical need survival, growth, energy, & fitness Environment culture, family, advertising, time & $$ Emotions boredom, depression, happiness

Nutrient Types Carbohydrates Fiber Fats Proteins Water Vitamins Minerals

Carbohydrates Bodies main source of energy 55-65% of diet should come from Carbo’s Mainly found in plant sources There are two types: 1.Complex...(vegetables, legumes, pasta, seeds, and nuts) 2.Simple...(sugars, fruits, some veggies, milk)

Fiber It is a complex carbohydrate It serves no nutritional value, can not be digested by humans. Aids the body in digestion. Can decrease your chances of cancer and heart disease excellent source to lose weight.

FATS Lipids...does not dissolve in water. 2 types.... (1)Saturated(animal fat) (2)Unsaturated(Veggie) The more hydrogenated the more saturated. 30% diet from fat 2X energy as Carbo’s & Protein Carry fat-soluble vitamins A,D,K in blood. add flavor to food. take longer to digest cushions organs

Cholesterol Fatlike substance, but not a nutrient. Can form fat deposits on wall of arteries Atheroselerosis Body can make without aid of diet. Functions in the body: 1.essential for cell wall construction 2.needed to make hormones and bile 3.transmission of nerve impulses 2 types of cholesterol: 1.Low-Density Lipoproteins (BAD) 2.High-Density Lipoproteins (GOOD)

Protein used for building & maintaining all body tissue. Help regulate body processes... enzymes, hormones & antibodies 10-15% of diet should come from protein sources include...meat, fish, poultry, eggs, dairy products, nuts, seeds, legumes

Vitamins Micronutrients regulate many vital body processes they trigger reactions with enzymes. 2 groups... 1.water-soluble 2.fat-soluble

Water Work as catalyst H20 most essential 2/3 body is water transports food & waste lubricates joints & mucous membranes regulates body temp. you need 10 cups/day

Minerals Elements needed in small quantities for forming healthy bones and teeth, and for regulating many body processes.

Food Guide Pyramid Grains-Orange band-make half your grains whole-at least 6oz. every day Vegetables-Green band-Vary your veggies-2.5 cups every day Fruits-Red band-Focus on fruits- 2 cups each day *Oils (Yellow band) are not a food group, but you need some for good health. Get your oils from fish, nuts, and liquid oils such as corn oil, soybean oil and canola oil. Milk-Blue band-Get your calcium rich foods-3 cups every day Meat, fish, poultry, nuts, legumes-Purple band Go lean with protein-Eat 5.5 oz. every day

Extra Credit Options ex.aspxhttp:// ex.aspx

What kind of diet should you have? Low in fat, especially saturated fat. Eat plenty of vegetables, fruit, grains control sugar intake, use in moderation use low salt and sodium

When should you eat? 3-5 times a day breakfast most important try to snack on something healthy between meals. If you eat out, choose a meal that is not high in fat. When you are hungry, fuel your body

How to read food labels video