Intro to Nutrition

Homework: My Plate

Homework: Pyramid

How do we get energy from food?  Digestion= Processing the food 1. The salivary glands and teeth break down food in the mouth 2. The food travels down the esophagus to the stomach 3. Hydrochloric acid (one of the strongest acids in the world) breaks food down into a food goo 4. Water and nutrients are absorbed through the small intestine 5. Solid waste passes through the colon 6. What is left is excreted through the body

What affects our food choices?  What affects your food choices? Family, friends, and community What are our food values in Portland? Convenience Personal Taste Cost Which is more expensive, organic or regular? Availability of food in your area Do we live in a “food-rich” environment? My food narrative- Discuss one of the following topics: 1. An important tradition at home that involves a meal 2. Your opinion about a controversial food issue (fad diets, vegetarian/vegan, etc)

Grains Make half of your grains whole  Examples: Bread, cereal, rice, pasta  Primary source of Carbohydrates or ENERGY!  Your brain needs carbohydrates to function, it cannot use any other energy source  What is a whole grain?  Fiber is a complex carbohydrate that cannot be digested. It is necessary to keep your digestive system working It lowers your cholesterol Found in whole grains like brown rice, whole wheat bread, unprocessed foods

Vegetables Vary your veggies  What is your favorite vegetable?  Fact: The 2 most popular vegetables in America are corn and potatoes. Unfortunately, they contain little nutrients  Good vegetables are brightly colored: Dark green- spinach, broccoli, asparagus, collard greens Red and orange- Peppers, yams/sweet potatoes, beets Purple- Eggplant  Vegetables are great sources of minerals! Without minerals like iron, potassium, and calcium, our bodies would not work properly.

Fruits Five fruits and veggies a day!  Do you know any fruits that are commonly called vegetables?  Fruits, like vegetables, are great sources of vitamins and fiber: Citrus fruits- Vitamin C Berries- Fiber and anti-oxidants Cantaloupes and apricots- Vitamin A  Careful! Fruits can be high in sugar, so eat sparingly  Fruit juices have no fiber, do not contain all of the same nutrients as whole fruits, and usually have sugar added

Meat, Poultry, Fish, and Beans Go lean on protein  Proteins are the building blocks of your body They build muscle They repair tissues They are a component of your immune system and help your body fight illness  Proteins can be used for energy, but not as easily as carbohydrates or fats  When eating meats, choose lean or low-fat meats like ground turkey instead of ground beef or sliced ham instead of bacon  Not all proteins come from animals. Vegetarians get proteins from: Beans, nuts, cheese, whole grains, soy

Dairy Get your calcium rich foods  Why is it important for people your age to eat dairy? Calcium is a critical element for bone growth The body needs Vitamin D, which we get from sunlight, to use Calcium  Low-fat dairy products are a good source of calcium, vitamin D, and protein  Good choices are low-fat or skim milk, soft cheeses like mozzarella, and yogurt  Eat sparingly: cheddar and other hard cheeses, whole milk, ice cream

Oils/Fats Not all Fat is bad Fat  Fats are what makes our food taste good. That’s why fat free foods usually have so much added sugar to make up for it.  Fats contain more energy than carbohydrates and proteins combined  Fats also help to regulate body temperature, protect our organs, and play a role in making hormones  Good fats are unsaturated fats like those found in vegetables, like avocados, and vegetable based oils, like olive oil  Bad fats are saturated fats like those found in butter and meat products  Trans fats are chemically modified fats and, like saturated fats, are associated with heart disease and strokes

Water The source of life  Healthy humans can survive 8 WEEKS with no food but only but only 3-5 DAYS without water  Water does not provide energy but it is necessary for digestion  You can get water from food and other drinks too!  Signs of dehydration include headaches, dry mouth, excessive thirst, dark colored urine  Good idea: Take 5 drinks from every drinking fountain you pass!

Calories In vs. Calories Out Maintaining a healthy weight

What is a Calorie?  It is the unit of measurement for energy in food  How do we burn calories? Basal Metabolic Rate- The calories you burn while at rest Physical Activity Digestion  If we consume more calories than we burn we gain weight