1. Choosing Healthful Foods
Lesson 25

2. Proteins
Two Kinds of Proteins: complete protein and incomplete protein
Complete Protein: contains all 9 of the essential amino acids
Incomplete Protein: protein from plant sources outside of soybeans that don’t contain all 9 essential amino acids

3. What to know about proteins continued….
Amino Acids: acids that bond together to make a strand of protein
You need 20 amino acids for your body to function properly. The body makes 11 of those amino acids. The 9 you need from food are known as essential amino acids.
Example of complete protein: meat, fish, poultry, milk, yogurt, and eggs
Example of incomplete protein: grains, legumes, nuts, seeds

4. Amino Acids
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the essential amino acids meaning you need to receive them in your diet.
The ones that your body makes are as follows: arginine (conditionally essential only if your body doesn’t make it), alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.

5. Carbohydrates Two Kinds of Proteins: Simple and Complex
Simple: sugars that enter the bloodstream rapidly to provide quick energy (glucose)
Complex: sugars that enter the bloodstream slowly and are stored for future use (fiber/starches)
Complex Carbohydrates are broken down into simple sugars by digestive enzymes and saliva
Examples of Simple: table sugar
Example of Complex: grains, potatoes

6. Fiber Part of the vegetable that can’t be digested.
Two types of fiber: soluble and insoluble
Soluble fiber: binds with cholesterol in the bloodstream to prevent it from building up in artery walls creating heart attacks and heart disease.
Insoluable fiber: binds with water to help produce bowel movements reducing colon cancer.
Examples: wheat pasta (insoluble), apple skin (soluble)

7. Fats
Main job is to help body utilize vitamins that are taken in via food or by choice. Also, source of energy and helps heat body.
Two types of fat: Saturated and Unsaturated
Saturated fats are hard for the body to break down because they have stronger bonds. Saturated fats become solid if left at room temperature.
Example: Fat around meat and dairy products
Unsaturated fats are easier for the body to break down because their chemical make up allow them to bond with other molecules to create a chemical reaction.
Example: Olive Oil, Peanut Oil, Fish Oil

8. Saturated and Unsaturated Diagram

9. Vitamins/Minerals
Vitamins: a nutrient that helps the body use carbs, proteins, & fats.
Two Types of Vitamins Fat Soluble and Water Soluble.
Fat Soluble: A, D, E,&K health benefits on page 286.
Water Soluble: C, & B health benefits on page 286.
Minerals: a nutrient that helps regulate chemical reactions in the body
Two types: Macro and Trace Minerals. Macro= >100mg example-sodium and calcium. Trace examples iron and zinc. Health Benefits on page 287.

10. Proper Portion
Five Food Groups: Protein, Vegetable, Fruit, Dairy, and Grains.
Protein: Boys-6.5 oz. Girls-5 oz.
Dairy: Boys/Girls-3cups
Grains: Boys/Girls -6 oz. ½ whole grains
Vegetables: Boys-8 oz. Girls 2.5 oz.
Fruit: Boys-16 oz. Girls- 12 oz.

11. Eating Disorders
Eating Disorder- the condition in which a person is compelled to stave, to binge, or to binge/purge.
Anorexia-the ability to eat as little as possible creating starvation
Bulimia-the ability to eat and purge afterwards to not gain weight from food consumption.