Food & Nutrition 4/11/2013

Calories 4 calories per gram of carbohydrates 4 calories per gram of protein 9 calories per gram of fat

Carbohydrates Provide energy for the body, especially the brain & nervous system. Simple carbohydrates (monosaccharides & disaccharides) are known as sugars Sugar, high fructose corn syrup, syrup, honey, candy, baked goods Complex carbohydrates (polysaccharides) are known as starches Potatoes, wheat, rice, corn

Proteins Protein makes up many essential parts of your body, from muscles, hair, and nails to antibodies (parts of your immune system), enzymes, and digestion. Proteins are made up of amino acids, some of which are made in the body and some of which the body gets through foods.

Fats Provides essential fatty acids, helps regulate bodily functions, insulates the body, and helps carry vitamins. Eating too many high-fat foods can contribute to increased risk of cancer as well as cause high blood cholesterol levels, which can lead to circulatory system diseases such as Hardening of the arteries (atherosclerosis) Coronary heart disease Stroke

Saturated Fats Solid at room temperature Primarily found in animal fats (meat, cheese, butter) Negative effects on heart health

Unsaturated Fats Liquid at room temperature Vegetable oils Positive effects on heart health

Trans fats Altered form of unsaturated fat (hydrogen added) Associated with unhealthy changes in body cell membranes Raises levels of “bad” cholesterol and lowers levels of “good” cholesterol

Daily Recommended Values

What else does your body need? Fiber: dietary fiber comes from the thick cell walls of plants and comes in two categories, water soluble and water insoluble. Water-soluble fiber lowers cholesterol and blood sugar levels (a risk factor for diabetes) Water-insoluble fiber protects against heart disease

Minerals Your body needs some minerals such as iron (Fe), calcium (Ca), and magnesium (Mg) in small quantities.

Minerals & Vitamins Sodium: sodium is a mineral that is used in the body for maintaining the balance of water in cells and keeping nerves functioning. High levels of sodium can increase risk of hypertension (high blood pressure) and other diseases. 1 teaspoon of salt contains over four times the amount the body requires in one day. Vitamins: organic compounds needed in small amounts for normal growth, reproduction, and maintenance of health. They provide no energy (zero calories) and serve other functions in the body. Some are water soluble and some are fat soluble.

Antioxidants Nutrients that protect cells from the damage of oxidation caused by free radicals

Balance & Serving Size

Fast Food Meal Planning Finish creating your meal from a fast food menu and recording its nutritional information (calories, carbs, fat, and protein). Determine whether or not your meal meets your nutritional needs (2000 calories per day, approximately 50% carbs, 30% fats but mostly unsaturated fats, and 20% protein).

Calculating Percentages Add up all your grams of fat, all your grams of protein, and all your grams of carbohydrates (you should get three total numbers). Add up all of these numbers to give you a total grams of nutrients. To get the percentage of fat, take your total grams of fat and divide by the total grams of nutrients.

Fast Food Facts Each day, 1 in 4 Americans visits a fast food restaurant. Fast food is usually high in calories, fat, sodium, and cholesterol. You would have to walk for 7 hours straight to burn off a large Coke, fries, and Big Mac. McDonald's operates more than 30,000 restaurants in 100 countries around the world. Every month, approximately 9 out of 10 American children visits a McDonald's.