1. Miss Zabilka My email is kazabil@ilstu.edu kazabil@ilstu.edu My responsibilities ParticipationPretestsBellringer Late work Extra Credit

2. Bellringer February 13 What is the biggest problem you face with food? How can you improve this problem?

3. Objectives Identify the 6 essential nutrients. Explain the difference between (carbohydrates, protein, and fats) and (Water, vitamins, and minerals).

4. Ch. 7, Nutrition

5. Nutrition: study/science of food and the way the body uses it Nutrients: substances in food which provide energy and help form body tissues which are necessary for life and growth. There are 6 of them.

6. Nutrients 1) Carbohydrates 2) Proteins 3) Fats 4) Vitamins 5) Minerals 6) Water

7. Metabolism Metabolism: the chemical processes which take place in your body to keep you alive and active -Requires energy from carbs, protein, and fat -Energy in food is measured in calories

9. What does food supply? EnergyNutritionPleasure

10. What is hunger/appetite? Hunger – Physical need to eat – weakness, dizziness, nausea. Appetite – Desire to eat

11. What stimulates appetite? *Holidays *People (i.e. “Gramma”) *Places – Movies, mall, etc. *Emotions

12. What technological changes and societal changes have taken place since 1900 that affect our diets? 1900’s – Lots of grain, some fruit//veg, little meat or sweets. 2000’s – Lots of meat & sweets, some fruits/veg, less grain.

13. Changes since 1900 -Working mothers -Convenience – fast food -Frozen foods -Transportation -Canning industry -Leisure time spent away from home -Cultural differences

14. Bellringer February 14 Explain the phrase “you are what you eat” and what that means to you?

15. Objectives Identify functions and food sources of carbohydrates, proteins, and fats. Describe how diet can influence health.

16. Carbohydrates energy-giving nutrients that include sugars, starches, and fiber 4 calories/gram and 45-65% of diet Sugars are the simplest form of carbs

17.  Starches: complex carbs which can be broken down into sugars  Glycogen: your body uses for short term energy storage  Fiber: complex carb; provides little energy, cannot be digested. Important to add bulk to diet, keeps digestive system healthy (25 g/day)

19. Fats  The body’s main form of long-term storage  Provide 9 calories/gram and 20-35% of diet  Fatty acids are long chains of carbon atoms attached to hydrogen  Fats are classified by the types of fatty acids they contain

20. Saturated fats contain Saturated fats contain saturated fatty acids. Usually solid at room temperature. They come from animal products, meat Usually solid at room temperature. They come from animal products, meat Eating too many saturated fats can lead to obesity, high cholesterol Eating too many saturated fats can lead to obesity, high cholesterol levels, and increased risk of heart disease.

21. Unsaturated fats contain unsaturated fatty acids. Unsaturated fats contain unsaturated fatty acids. Unsaturated fats are usually liquid at room temperature. They come from foods such as oils and fish. Unsaturated fats are usually liquid at room temperature. They come from foods such as oils and fish.

22. Cholesterol is another type of lipid found in all human and animal tissues (waxy-like substance) Cholesterol is another type of lipid found in all human and animal tissues (waxy-like substance) You produce enough on your ownYou produce enough on your own Too much of certain types of cholesterol in your diet can cause deposits on blood vessel walls, increasing the risk of heart attack. Too much of certain types of cholesterol in your diet can cause deposits on blood vessel walls, increasing the risk of heart attack.

23. LDL Cholesterol (Low Density Lipid) – Bad. Mixes with fat to create plaque in the blood vessels. Increases risk of heart attack and stroke. HDL Cholesterol (High Density Lipid) – Good. Carries cholesterol back to the liver to be removed from the blood.

24. Proteins Made up of amino acids, which are used in building and repairing structures in the body. Made up of amino acids, which are used in building and repairing structures in the body. Provide 4 calories/gram and Provide 4 calories/gram and 10-35% of diet Essential amino acids are nine amino acids your body cannot produce Essential amino acids are nine amino acids your body cannot produce

25. Complete proteins are dietary proteins that contain all the essential amino acids ( Complete proteins are dietary proteins that contain all the essential amino acids (meat, fish, poultry, milk, cheese, and eggs) Incomplete proteins do not contain all the essential amino acids. Incomplete proteins do not contain all the essential amino acids. ( (grains, legumes, nuts, seeds, and other vegetables)

26. Vegetarian Diets – This is a healthy way to eat if you plan meals to combine plant foods to create complete proteins.

27. Bellringer February 15 Do you feel that you eat enough foods with a variety of vitamins and minerals? Or do you take any vitamin/mineral supplements? Explain.

28. Objectives Identify the fat and water soluble vitamins and why they are essential for the body. Explain the importance of water for the body.

29. Vitamins Fat-soluble vitamins dissolve in fat. Fat-soluble vitamins dissolve in fat. They can be stored in fat tissue and remain in the body for a long time. Water-soluble vitamins dissolve in water. They are not stored in the body very well. Water-soluble vitamins dissolve in water. They are not stored in the body very well.

32. Minerals Minerals are chemical elements that are essential in small amounts to maintain good health. Minerals are chemical elements that are essential in small amounts to maintain good health. Nutrient deficiency is the state of not having enough of a nutrient to maintain good health. Nutrient deficiency is the state of not having enough of a nutrient to maintain good health.

33. Most of us eat more sodium (table salt) than is healthy. Most of us eat more sodium (table salt) than is healthy. Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables and in calcium-fortified foods. Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables and in calcium-fortified foods. Iron-deficiency is a Iron-deficiency is a worldwide problem that causes anemia. Red meats are rich in iron.

35. Water About 60-70 percent of your body is water. About 60-70 percent of your body is water. You should take in about You should take in about 8 glasses This makes up for water lost through excretion and evaporation.

36. Functions of Water

37. Your Body Needs More Water When You are… In Hot Climates More Physically Active Running a Fever Having Diarrhea or Constipation

38. Mild dehydration can interfere with mental and physical performance. Mild dehydration can interfere with mental and physical performance. Severe dehydration can have Severe dehydration can have very serious consequences, including death.

39. Bellringer February 16 What is important to remember when reading a food label? How often do you look at food labels?

40. Objectives Analyze the nutritional value of a food by using the information on the food label. Summarize the Dietary Guidelines for Americans.

41. RDA Recommended Dietary Allowances (RDAs) The recommended nutrient intakes which will meet the needs of most healthy people. Recommended Dietary Allowances (RDAs) The recommended nutrient intakes which will meet the needs of most healthy people. RDAs are guidelines, RDAs are guidelines, not exact requirements.

42. Food Labels Serving Size: Nutrition labels show the size of a single serving. All other values on the label are in reference to this serving size. Serving Size: Nutrition labels show the size of a single serving. All other values on the label are in reference to this serving size.

44. Portion Sizes 3 oz of cooked meat/ 4 oz raw meat= deck of cards 1 cup of cooked rice, pasta or ice cream= tennis ball 1 oz of cheese= 4 dice or 1 domino Medium piece of fruit= baseball 1 tsp of butter or margarine= one die 1 small baked potato= a computer mouse 2 tbsp peanut butter, jam, salad dressing= golf ball 1 oz of chocolate= a pack of dental floss

46. ABC’s of good health Dietary Guidelines by the American Heart Association. Aim for Fitness Weight and exercise Build a healthy base Use the myplate guidelines Choose sensibly Foods low in saturated fat and cholesterol Drinks and foods low in processed sugar Low salt foods Avoid alcohol or limit the intake

47. Bellringer February 17 List some junk food items that you enjoy eating. Now recommend healthier snack foods that you can substitute for the junk foods.

48. Objectives Describe examples of special dietary needs. Identify why certain foods are called junk foods.

49. Simple steps to healthful diets Nutrient density is a measure of the nutrients in a food compared with the energy the food provides. Nutrient density is a measure of the nutrients in a food compared with the energy the food provides. Food with low nutrient density is sometimes called junk food. Food with low nutrient density is sometimes called junk food. Eating junk food occasionally is OK, but you should always aim for balance and moderation. Eating junk food occasionally is OK, but you should always aim for balance and moderation. You can make up for the nutrients missing in junk food by eating healthier foods at other times of the day. You can make up for the nutrients missing in junk food by eating healthier foods at other times of the day.

50. Special Dietary Needs Athletes must drink lots of fluids to avoid dehydration & need a diet high in carbohydrates for extra energy. Athletes must drink lots of fluids to avoid dehydration & need a diet high in carbohydrates for extra energy.

51. Pregnant women need up to an additional 450 Calories per day. Pregnant women need up to an additional 450 Calories per day. They also need additional protein, B vitamins, folate, iron, and zinc.They also need additional protein, B vitamins, folate, iron, and zinc. If you have a cold, flu, or other mild illness, drink plenty of fluids. If you have a cold, flu, or other mild illness, drink plenty of fluids.

52. Vegetarian Deficiencies Especially for teens, they need to make sure they get enough protein and calcium for growth. Key nutrients that may be lacking in a vegetarian diet are iron, calcium, protein, vitamin D, vitamin B12, and zinc.

53. Teens need to make sure they are eating enough fat, calories, and fiber. – –Diets are high in fiber, low in fat and calories. – –Lack Omega 3 fatty acids (Fish and Eggs)…good for heart