BELL WORK FILL OUT YOUR FOOD LOG

REVIEW The study of nutrients and how the body uses them Nutrition Nutrients have 3 functions HELP THE BODY BUILD NEW TISSUE HELPS THE BODY REPAIR DAMAGED CELLS HELPS THE BODY PRODUCE ENERGY

REVIEW NUTRIENTS THAT PROVIDE ENERGY PROTEINS CARBOHYDRATES FATS NUTRIENTS THAT HELP THE BODY RUN SMOOTHLY VITAMINS MINERALS WATER

NUTRIENTS FOR WELLNESS NUTRITION NUTRIENTS FOR WELLNESS

OBJECTIVES identify the six major classes of nutrients. explain specific ways your body uses nutrients.

Six Groups of Nutrients 6 ESSENTIAL NUTRIENTS Carbohydrates Vitamins Six Groups of Nutrients Proteins Minerals Fats Water

CARBOHYDRATES All carbohydrates are made of sugar molecules. ½-2/3 of your daily energy should come from carbohydrates There are two kinds of carbohydrates: simple and complex. carbohydrates Sugars and starches that occur naturally in foods, mainly in plants

SIMPLE CARBOHYDRATES Molecules remain separate Fruits, vegetables, milk, and milk products

COMPLEX CARBOHYDRATES Molecules form long chains also know as starches. Grains, dried beans, starchy vegetables such as potatoes

CARBOHYDRATES Carbohydrates are 4 calories per gram 45%-65% of total calories should come from carbohydrates

How do you calculate your % If you are eating 2000 calories and you want 50% carbs here is your calculation 2000*.5= 1000 then you divide the number of calories in carbohydrates which is 4 1000/4 = 250 grams So when looking at your food log you should be some where around 250

FIBER Fiber is a special type of complex carbohydrate found in raw fruits, vegetables, and whole grains. fiber The parts of fruit, vegetables, grains, and beansthat your body cannot digest Eating high-fiber foods can help reduce your risk of certain types of cancer and heart disease.

FIBER

PROTEINS Proteins are made up of chemical building blocks called amino acids. proteins Nutrients your body uses to build, repair, and maintain cells and tissues

PROTEINS Proteins also play an important role in fighting disease because parts of your immune system are made of proteins. There are 2 types of proteins: complete proteins and plant proteins.

COMPLETE PROTEINS Contain all nine of the essential amino acids. Example, beef, pork, veal, fish, poultry, eggs, most dairy products

PLANT PROTEINS Lack one or more of the essential amino acids Examples: nuts, peas, and dried beans

PROTEINS Proteins are 4 calories per gram 10%-30% of your total calories consumed should be from protein

CALCULATION For a 2000 calorie diet if you wanted to calculate 30% protein You would take 2000*.3=600 600 divided by calories in protein which is 4 600/4=150 So your food log should show you somewhere around 150 grams per day if you were on a 2000 calorie per day

FATS Eating too many foods containing saturated fats can increase your risk of heart disease. saturated fats Fats that are solid at room temperature Butter, cheese, fatty meats

FATS Most of the fats in your diet should be unsaturated fats. unsaturated fats Fats that remain liquid at room temperature Olive oils, nuts, and avacodo

CHOLESTEROL Cholesterol is a fatty substance found in the blood. Eating to much fat can increase the body’s level of cholesterol

CHOLESTEROL LDL “LOW DENSITY LIPOPROTEIN” Collects on the walls of arteries and forms plaque Know as bad cholesterol

CHOLESTEROL HDL “High density lipoprotein” Removes LDL from the arteries Know as good cholesterol

FATS Fats have 9 calories per gram 20%-35% of your total calories consumed should come from fat. NOT ALL FATS ARE GOOD FATS.

CALCULATIONS Example you have a 2000 calorie diet and you want to calculate 25% fats 2000*.25=500 500 then needs to be divided by fat calories per gram which is 9 500/9=55.6 grams This means on your food log for 2000 calorie diet you would be around 55.6 grams of fats a day

VITAMINS AND MINERALS Vitamins and minerals are essential to your body’s health. vitamins Substances that help your body fight infections and use other nutrients, among other jobs minerals Elements that help form healthy bones and teeth, and regulate certain body processes

VITAMINS AND MINERALS Vitamins Water-Soluble Fat-Soluble Not stored in the body Stored in the body Must be consumed regularly Stored in the body’s fat until they are needed. The best way to get vitamins and minerals is to choose nutritious foods.

VITAMINS AND MINERALS

WATER HELPS DIGEST AND ABSORB FOOD REGULATES BODY TEMPERATURE AND BLOOD CIRCULATION CARRIES NUTRIENTS AND OXYGEN TO CELLS REMOVES TOXINS AND OTHER WASTES CUSHINONS NOINTS PROTECTS TISSUES AND ORGANS FROM SHOCK AND DAMAGE

WATER Dehydration is a lack of water in the body. You need to replace the water your body loses by drinking at least eight 8-ounce cups of fluid each day.

5 QUESTIONS TO ANSWER What are the 6 nutrients? What are the 2 types of carbohydrates? How many calories per gram on in protein, fat, and carbohydrates? What are the 2 types of cholesterol? How many oz. of water should you drink a day?