NUTRITION 7/23/2015

What does “You are what you eat!” mean? *** Video on picture http://www.youtube.com/watch?v=ph97IMNk15o&feature=player_detailpage 7/23/2015

What are “empty” calories? What are calories? Calories are how we measure how much energy a food has. What are “empty” calories? Calories whose source has little or no nutritional value such as sodas, sugars, and fast food. 7/23/2015

What is metabolism? Why is this important? The rate at which our body burns calories Why is this important? If calories aren’t burned, the body cannot use them for energy and to repair tissues. They end up stored in our body as fat. 7/23/2015

What can slow down your metabolism? Lack of activity Thyroid problems Yo-yo diets Lack of muscle Illnesses Age Stress Everyone’s metabolism works differently If your body isn’t breaking down the calories for energy your body is not getting all the nutrients it needs to function properly. 7/23/2015

What is nutrient deficiency? Nutrient Deficiency occurs when our body does not have enough of the 6 nutrients needed to function properly. Without enough nutrients certain body functions may not function properly and could weaken certain organs. 7/23/2015

List the 6 classes of nutrients. Carbohydrates Fats Protein Vitamins Minerals Water 7/23/2015

Which 3 nutrients give us energy in the form of calories? Carbohydrates Proteins Fats Explain that even though vitamins, minerals and water don’t give us energy in the form of calories, they keep our bodies healthy which gives us energy to function. 7/23/2015

How many calories do each of the following nutrients have per gram? Carbohydrates = 4 calories per gram Protein = 4 calories per gram Fats = 9 calories per gram 7/23/2015

What do the 6 nutrients do for our body? What are some examples of each nutrient? 7/23/2015

Carbohydrates There are 2 types of carbohydrates… Proteins Vitamins Fats Proteins Vitamins Minerals Water There are 2 types of carbohydrates… 7/23/2015

Simple Carbohydrates: Sugars provide quick energy because it is made up of short chains of glucose. They can be found in candy, chocolate, juices. 7/23/2015

Complex Carbohydrates: Starches give us a longer-lasting energy because they are absorbed more slowly. 50% – 60% of our calories should come from starches. Examples are breads, pasta, and rice. *** Video on picture https://youtu.be/6esFOqj_IaY 7/23/2015

BROWN Carbs versus WHITE Carbs Brown carbs are considered whole grains, food in its natural form. The whole grain has the whole kernel intact so it has more of the nutrients needed. It takes longer for your body to break it down, which gives you energy longer. Whole grains contain more fiber needed to aid in digestion. Examples of brown carbs are brown rice, whole grain pasta and bread. 7/23/2015

BROWN Carbs versus WHITE Carbs White carbs are refined grains. They have been processed so many of the nutrients are gone. Refined grains have a longer shelf life because of the additives that have been added. It is easier for the body to break down refined grains, so the energy you get may not last as long as with whole grain carbs. Examples of white carbs are white bread, white rice, and pasta. 7/23/2015

Why is fiber so important in keeping us healthy? Fiber keeps your intestines healthy. It prevents constipation. It may help prevent colon cancer and heart disease. It increases the amount of fluid in your digestive system. 7/23/2015

If carbohydrates are not used for energy, what happens to them? Carbohydrates are the first calories burned for energy. If they are not used, they are stored in your body as fat. 7/23/2015

Fats Proteins Vitamins Fats are divided into 2 groups: Carbohydrates Minerals Water Fats are divided into 2 groups: 7/23/2015

are fats that are solid at room temperature, Saturated Fats are fats that are solid at room temperature, ex: lard (Crisco), butter. Unsaturated Fats are fats that are liquid at room temperature, ex: cooking oils. *** VIDEO ON CRISCO http://www.youtube.com/watch?v=qhX-YWMj2S4&feature=fvsr 7/23/2015

What is cholesterol? What does it do in our bodies? Cholesterol combines with molecules to circulate in the blood. What does it do in our bodies? Explain that many foods with fat in them also contain cholesterol. It is needed to make vitamin D, cell membranes, and certain hormones. 7/23/2015

HDL is the GOOD cholesterol. Our body produces it. LDL is the BAD cholesterol. It comes from fatty foods. 7/23/2015

What can happen if we have too much bad cholesterol in our body? It can build up in the arteries and cause a blockage This is called atherosclerosis. 7/23/2015

Proteins What do proteins do for our body? Vitamins Carbohydrates Fats Minerals Water What do proteins do for our body? 7/23/2015

helps the body build new cells and repair existing ones. Protein helps the body build new cells and repair existing ones. It is key in muscle development. It is made up of amino acids. 7/23/2015

Vitamins Carbohydrates Fats Proteins Minerals Water Vitamins are keys in making our immune system stronger. There are 2 classifications of vitamins. 7/23/2015

Fat-Soluble Vitamins They dissolve in fat. They CAN be stored in the body. They are found mainly in dairy products. 7/23/2015

fat-soluble vitamins are: Some examples of fat-soluble vitamins are: Vitamin A : Good for vision Vitamin D: Helps build strong bones; the sun is a good source Vitamin E: Helps break down saturated fats Vitamin K: Needed for blood clotting 7/23/2015

Water-Soluble Vitamins They dissolve in water. They ARE NOT stored in the body. They are found in many fruits and veggies. 7/23/2015

water-soluble vitamins are: Some examples of water-soluble vitamins are: Vitamin C: Most common; comes from citrus fruits; helps build and repair tissues Vitamin B1: Energy, metabolism, nerve function, and muscle control Vitamin B2: Involved in using fat, protein and carbohydrates 7/23/2015

Minerals Carbohydrates Fats Proteins Vitamins Water What do we use minerals for? 7/23/2015

Minerals Minerals help build and repair tissues. They are needed for enzyme activity. They are needed for bone formation. They are found mainly in dairy foods. 7/23/2015

Some examples of Minerals are: Iron: Helps transport oxygen throughout the body; in hemoglobin; deficiency leads to anemia Calcium: Maintains strong bones and muscles; deficiency can lead to osteoporosis Potassium: An electrolyte; builds muscle **VIDEO on the word MINERALS https://www.youtube.com/watch?v=3wL0BghxeHc 7/23/2015

Water Carbohydrates Fats Proteins Vitamins Minerals How important is water? 7/23/2015

certain body functions may not perform as they should. Water is needed for every body function. Without the proper amount of water, certain body functions may not perform as they should. Water helps cushion organs as well. 7/23/2015

How much water should you have a day? At least eight 8oz. glasses of water each day! 7/23/2015

What percent of your body is water? Our body = 60% water. Our brain = 70% water Our lungs = 90% water What happens if your body doesn’t have enough water? Dehydration occurs. 7/23/2015

Why is dehydration dangerous? Dehydration can interfere with both mental and physical performance. Body systems will begin to shut down. Early symptoms might be fatigue, loss of appetite, and dry eyes. The last symptom is being thirsty. Dehydration could lead to death. It’s important to drink more water than you lose! 7/23/2015

Is snacking bad??? Snacking isn’t bad if done right. If done right, it can increase your nutrient intake and help you maintain a healthy weight. Eating smaller amounts of food (with nutritional value) throughout the day versus 3 large meals a day can actually be better for your metabolism. 7/23/2015

How do our dietary needs change as we get older? Nutrients need to change with each stage of life: infancy, childhood, adolescence and adulthood. As you get older, your metabolism slows down so you need to balance your intake of calories with more activity The more active you are, the more calories you need. 7/23/2015

What does it mean to be vegetarian? Limits their diets to few or no animal products, usually no meat except seafood Vegan? A vegetarian who does not eat any animal products 7/23/2015

What is a big dietary concern for vegetarians and vegans? They may not get enough protein without meat in their diet. 7/23/2015

OTHER DIETARY CONCIDERATIONS Food Allergies A food allergy is an abnormal response to a food that is triggered by the body’s immune system Food Intolerance Food intolerance can be caused by eating foods or ingredients that irritate the intestine. The symptoms are similar, but it affects the digestive system. 7/23/2015

Food-borne Illnesses A food-borne illness is caused by eating or drinking a food that contains a toxin or disease-causing microorganism. Most food-borne illnesses are caused by food that is prepared or eaten at home. 7/23/2015