2 Something to think about! Poor eating habits and inactivity can harm young people now, & eventually your long term health!What does the saying “You are what you eat” mean to you?
3 6 Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals WaterNutrient: Substance in food that provides energy & helps form body tissues & is necessary for life & growth Carbs, fats, & proteins are nutrients that provide energy!
4 Important Definitions Metabolism:The sum of the chemical processes that takes place in your body to keep you alive & activeCalories:The measurement of energy in foodThe # of calories depends on the amount of carbohydrates, fat, & protein it contains
5 CARBOHYDRATES 1 GRAM = 4 CALORIES Main fuel of the body…it keeps your brain and muscles functioning!Carbohydrates are broken down into the bloodstream as GLUCOSE (blood sugar)
6 2 types of Carbs SIMPLE Quick energy Table sugar Candy Pop Fruit Milk COMPLEXStarchesMust be broken down during digestion to provide body with energyCerealBreadRice and Pasta
7 Simple Carbohydrates Glucose Fructose Lactose Sucrose Sugar that circulates in bloodMost important b/c provides energy to body’s cellsFructoseFruit sugarNaturally in fruitAdded to drinksLactoseMilk sugarFound in dairy productsSucroseTable sugarRefined sugar
8 How much sugar should you have in a day? If you consume 2,000 calories a dayNo more than 10 teaspoons a day20 oz. Soda contains 16 teaspoonsDiets high in added sugar have been linked to obesity, heart disease, osteoporosis
9 Complex Carbohydrates GlycogenEating more carbs than your body needsBody’s quick energy reserveFiberProvides little energyCannot be digested by humansKeeps intestines healthyPrevents constipationMay help prevent colon cancer and heart diseaseSoluble-dissolve in water; hold water in intestinesInsoluble-does not dissolve in water; add bulk to waste
10 Carbohydrates in your diet 45-65% of diet should be from carbohydrates 50% should be COMPLEX 10% should be SIMPLE TOO MUCH CARBOHYDRATES WILL TURN INTO FAT!
11 FATS 1 GRAM = 9 CALORIES Fat on our bodies: Fat in our diet: Provides insulation to keep us warmProtects our internal organsA source of stored energyFat in our diet:Provides flavor to foodGives us a sense of fullnessHelps carry vitamins around in the bloodstream
12 2 types of Fats Saturated Solid at room temperature Fatty meats UnsaturatedLiquid or soft at room temperatureMonounsaturated:Olive oil, avocadosLower risk of heart diseasePolyunsaturated:Vegetable oilsOmega-3: fish & seafoodExtra protection against heart diseaseTransfat: veg oils formed into hard margarinesIncrease risk of heart diseaseSaturatedSolid at room temperatureFatty meatsSkin on poultryHigh-fat dairy productsObesity, +cholesterol, risk for heart disease
13 Cholesterol A fatty substance found in animal & human tissues Your body makes cholesterolFoods such as, meat, eggs, & dairy products
14 2 types of Cholesterol HDL LDL High Density Lipoprotein Carries back to liver where it is removed from bloodHigh levels reduce risk for heart diseaseGOOD cholesterolLDLLow Density LipoproteinBrings to body cellsPlaque forms when levels too highBAD cholesterol
15 Fats in your dietTotal fat intake for teens should be 25-35% of total caloric intake 10% should be SATURATED 20% should be UNSATURATED If you are eating a 2100 calorie diet no more than 700 calories (78 grams) should come from fat
16 PROTEINS 1 GRAM = 4 CALORIES All parts of our body depend on protein for SURVIVALBuild muscle, important for bones, cartilage, blood & skinAn energy source
17 2 types of Proteins Complete Animal foods Meat Fish Poultry Eggs, cheese, milkSoy & TofuIncompleteRice, wheat, cornNutsPlant sourcesThese do not contain all the essential amino acids your body needs
18 Proteins in your diet 10-35% of diet should be from proteins MYTH: Eating extra protein is important if you want to build bigger musclesFACT:Muscles grow in response to strength training, not to an increase in protein intakeIf you eat too much protein, the extra amount will be stored as FAT!
19 Food Label MathYou are to choose one of the following food labels and list the Calories:Calories from FatCalories from ProteinCalories from Carbohydrates