2. Why do we eat? Appetite a desire, rather than a need to eat Hunger
a natural drive that protects you from starvation

3. Our bodies need to remove substances from our food in order to help our bodies grow, have energy, and stay healthy…. These substances are called NUTRIENTS

4. What are the 6 essential nutrients?
CARBOHYDRATES
FATS
PROTEINS
VITAMINS
MINERALS
WATER

6. Energy Yielding Nutrients
Carbohydrates
4 calories per gram
Protein
Fat
9 calories per gram

7. Determining the Energy Value of Foods
Converting grams to calories = multiplication (x)
Converting calories to grams = division (÷)
54 calories from fat = ___________ grams of fat
28 calories from protein = ___________ grams of protein
19 grams of carbohydrate = ___________ calories from carbohydrates
16 grams of fat = ____________ calories from fat

8. Carbohydrate Fat Protein Carbohydrate Fat Protein
Alison is 16 years old. Her daily caloric needs = 1842 calories per day. She wants to consume 65% of her calories from CHO, 20% from FAT, and 15% from PRO. How many calories and grams does that equal from each nutritent?
Calories from…
Carbohydrate
Fat
Protein
Grams from…
Carbohydrate
Fat
Protein

9. Simple Carbohydrates (sugars)
Disaccharides
Monosaccharides
Glucose
Galactose
Fructose
Maltose
Sucrose
Lactose

10. Complex Carbohydrates (starches)
Storage form of glucose
Made and stored in the liver
- Storage form of glucose in plants
Cannot be digested by the body
Dietary: occurs naturally Functional: extracted/manufactured
Glycogen:
Starch:
Fiber:

11. Simple Carbohydrates v. Complex Carbohydrates
GLYCOGEN
STARCH

12. Carbohydrates are your body’s main source of energy!!
SIMPLE: COMPLEX:
IMMEDIATE ENERGY DELAYED ENERGY
FIBER

14. Green onions Green peas Horseradish
Alfalfa sprouts Arugula Lettuce Spinach Beets Bell Peppers Soy beans Broccoli Brussels sprouts Cabbage Carrots Cauliflower Chives Tomato Garlic
Green onions Green peas Horseradish
Sweet Potato/Yam Sauerkraut Kale
Yellow Squash Winter squash 18

15. Artichoke Artichoke Hearts Asparagus Avocado Celery Chickpeas Chile peppers Cucumber Eggplant Endive Green beans Kidney beans Lemon grass Lentil beans Navy Beans Okra Split Peas Radishes Radicchio Rutabaga Turnips Zucchini

16. Bamboo shoots Corn Iceberg Lettuce Lima beans Mushrooms Potato (white) Rhubarb Water chestnuts

17. Apple Orange Apricots Pomelo Blueberries Papaya Blackberries Peach Cantaloupe Pear Cherries Pineapple Grapefruit Plum Grapes (all types) Raspberries Honeydew Strawberries Kiwi Tangelo Melon Tangerine Nectarine Watermelon

18. Bananas Fruit sauces Candied fruit Mangoes Coconut Marmalade Dates Persimmons Dried fruit Plantains Fruit juices Raisins Fruit preserves

19. Healthiest CHO sources
Whole grains
Non-starchy veggies
Fruit
Refined starches
Sweets
Sugars
Starchy Veggies
100%; multi-grain; oat; rye
Broccoli, soy, spinach…
Orange, pear, peach…
White rice, pasta, bagels…
Cookies, pastries…
Gummy candies, soda…
Corn, potatoes

20. Breads, Cereals and Grains
Breads & Cereals To Choose 100% sprouted wheatWhole grain 100% whole wheat Unsweetened bran cereals Multi-grain Muesli (low fat, no sugar added) Oat bran bread Oat bran Pita, whole wheat Oats, oatmeal Pumpernickel Puffed wheat (unsweetened) Rye Rice bran

21. Breads, Cereals and Grains
Breads & Cereals To Limit Bagels (all types) English muffins Biscuits Granola (all types) Bread (except on "Choose" list) Melba toast Bread crumbs Muffins (all types) Bread sticks Pancakes Cakes Pastries (all types) Cereal (except on "Choose" list) Pita bread (white) Chips (all types) Popcorn Cookies Popcorn cakes Cornbread Rice cakes Crackers (all types) Rolls (dinner, hamburger buns, etc.) Croissants
Tortillas (except whole wheat) Donuts Waffles

22. Starchy Foods
Starchy Foods To Choose Barley
Lentils
Beans (black, kidney, red, garbanzo, etc.) Oats, oatmeal Buckwheat Pasta, whole wheat Bulgur Peas (split, black-eyed) Chickpeas Rice (basmati, bulgur, brown, wild) Couscous Tabouli

23. Choosing the Best Carbohydrates
Sources of carbohydrates with the best nutritional value are sometimes referred to as “good carbs”.
Best Food Sources of Carbohydrates
A. Raw or lightly steamed vegetables
B. Most whole, raw, fresh fruit
C. Beans, legumes, nuts and seeds
D. High fiber 100% whole grains

24. Good Carbs vs Bad Carbs?
Sources of carbohydrates with less nutritional value are sometimes called “Bad” carbohydrates.
Food Sources of Carbohydrates to be consumed in moderation
A. Pastries, Sugary sodas, white bread, white rice, low fiber processed foods
*Sugars from these carbohydrate foods are rapidly absorbed into your blood stream, causing blood sugar problems. This may interfere with weight loss and contribute to weight gain, diabetes and coronary artery disease.

25. Glycemic Index
V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.

26. Starchy Foods
Starchy Foods To Limit Beans (baked, refried) Pretzels Granola (all types) Rice (white, fried, spanish) Noodles, ramen-style Pasta (white, green, red) Taco shells Potatoes (all types)

27. Review Questions. What is the difference between appetite and hunger?
Please list the 6 essential nutrients. Star (*) the 3 that provide your body with energy.
What is the difference between a simple carbohydrate and complex carbohydrate in terms of how they provide your body with energy?
Extra Credit: List 3 vegetables from the “A” list…

28. FATS
Fat is an important part of your diet! It is used to help keep you healthy by: - building cell membranes - carrying vitamins - giving you energy - promoting normal growth

29. Using the color green, circle the foods that you think contain mostly SATURATED FATS.
Using the color orange, circle the foods that you think contain mostly UNSATURATED FATS.
Olive Oil Butter Canola Oil
Almonds Milk Cheese
Chicken Avocado Peanut Butter
Bacon Cashews Beef

30. Types of Fat
SATURATED: UNSATURATED: usually solid at room usually liquid at room temperature temperature

31. CHOLESTEROL = GOOD = BAD
- A waxy, fat like substance produced by the body that is used to build cells and make other substances.
= GOOD
= BAD

32. Building and repairing cells
PROTEINS
Used for
Energy
Building and repairing cells
Made up of amino acids
essential amino acids: our body can not make them so we must get them through our food.

33. Types of Proteins
COMPLETE: contain all the essential or necessary amino acids that our body needs. INCOMPLETE: is missing one or more of the essential amino acids that our body needs. +

34. VITAMINS
Vitamins are compounds that help to regulate body processes (jobs). - fight disease - provide energy

35. MINERALS
Minerals are substances the body uses to form healthy bones- and teeth, keep blood healthy, and keep the heart and other organs working properly.

36. WATER Essential to ALL body functions Carries nutrients
Regulates temperature
Helps with digestion and absorption

37. Guidelines for Good Nutrition
Eat a variety of foods every day
Avoid foods that are high in sugar and salt
Match how active you are with the amount of food you eat