Ch. 8- Food and NutritionQuestions: T or F?Foods that are high in calories are unhealthy.You should avoid foods with sugars in them.You should avoid fats in your diet.Vegetarian diets are low in protein.Snacking is bad for you.Why???

Common Terms… Nutrients- substances the body needs to regulate bodily

functions, promote growth, repair body tissues, and obtain energy. You need more than 40 different nutrients!

Metabolism- the chemical process by which your body breaks down food to release this energy.

The amount of energy released when nutrients are broken down is measured in units called calories.

Carbohydrates- made of carbon, hydrogen and oxygen. These supply energy for your body’s functions. Simple (sugars- fruits, veggies, milk, cookies, candies, soft drinks) Complex (starches (long chains of sugars) plant foods- potatoes,

grains Fiber (in plants), can’t be broken down into blood stream. Prevents constipation,

reduces risk for colon cancer, helps prevent heart disease.

Fats…

Unsaturated Fats- Vegetable oils, nuts and seeds. Monounsaturated Fats- olive oil, canola oil, peanuts and

avocado. Polyunsaturated Fats- safflower, corn and soybean oil, and

seafood.Both are important for your heart.

Saturated Fats- Animal fats, lard and dairy products. Daily intake should be 20-35% of your calories, primarily unsaturated. Cholesterol- waxy, fatlike substance found only in

animal products. Your liver makes this, it’s not a necessary part of your diet.

Trans Fats- when manufacturers add hydrogen to fat molecules in vegetable oils (hydrogenation). Found in margarine, chips, & commercially baked goods.

Turn and Talk On the count of 3, turn to your neighbor

and talk to them about… 1…2…3…What high-fat foods do you eat?

How can you cut down?

One tip… Cook For Yourself! https://

www.youtube.com/watch?v=N7Ty8HoIEEg

Proteins… Nutrients that contain nitrogen, carbon, hydrogen, and

oxygen are called proteins. Most Importantly- Proteins have a role in growth and

repair of your body’s tissues! High protein foods- meats, eggs, poultry, milk & milk

products. Nuts, dried beans, dried peas, and lentils = good source too!

Amino Acids (make up proteins)- Our bodies are made up of 20 different amino acids, your diet has to supply 10 “essential amino acids” daily. 2 + plant protein sources can provide a complete protein.

Complete (meats, fish, etc.) and Incomplete (beans, rice, etc.)

10-35% of your calories should come from protein, daily.

Turn and Talk Again in 1…2…3…

What are the main sources of protein in your diet?

Breaking a Bad Habit1. Define the habit you want to change.

(ie: drinking soda)

2. Set you goal. (ie: I will limit my soda to 2 per week)

3. Design an action plan. (ie: I will try to plan ahead, carry water, etc.)

4. Build a supportive environment. (ie: Talk to family about soda purchases, remember

water bottle, talk to friends about goal)

Try it, tell me if it works!

Vitamins…Myth: As a part of a healthy diet, people need to take dietary

supplements.Fact: A diet that contains a variety of healthful foods usually supplies all the vitamins and minerals that your body needs.

Vitamins are required in small amounts and assist many chemical reactions in the body. They help the body use other nutrients and are not a source of energy.Fat-Soluble- Vitamins A, D, E, & K in vegetable oil, liver, eggs, & certain veggies.Water soluble- Vitamins C, B-1 (whole grains), 2 (milk), 3 (poultry), 6 (meat), 12 (eggs), Pantothenic acid (organ meats/grains), Folate (green, leafy vegetables), Biotin (bananas), C (citrus fruits)Antioxidants- Protect healthy cells from damage caused by normal aging process as well as certain types of cancer.

Minerals… Calcium- lack of can lead

to osteoporosis. Potassium- & sodium

work together to maintain water balance in the body.

Iron-Necessary for healthy red blood cells.

Sodium-important for heart and water balance but too much can = high blood pressure.

Classification of Nutrients

4 calories/gm 1. Carbohydrates 50-60% Simple & Complex

9 calories/gm 2. Fats less than 30% Saturated & Unsaturated

4 calories/gm 3. Protein 10-15% Complete & Incomplete

No Calories 4. Water eight – 8oz. glasses

Non-fuel 5. Minerals

Substances 6. Vitamins Water & Fat Soluble (ADEK)

Provides energy for muscle activity and body heat

Build, repair, and maintain body tissue

Control and Regulate Body Functions

Water… 65% of your body weight is water. Nearly all the body’s chemical reactions

take place in a water solution. Homeostasis- Process of maintaining a

steady state inside your body.(overheat … sweat = cools your body)

Electrolytes- dissolved substance in water(for example the nervous system depends on electrolytes such as sodium and potassium?

Water…

Dehydration-A serious reduction in the body’s water content.Symptoms- weakness, rapid breathing, weak heartbeat.

How much water?

Water vs. Sports Drinks: If you exercise for 60 min.+ then okay. 5 hrs. + then yes.

WATER…What would happen if you stopped

drinking water ??

https://www.youtube.com/watch?v=zCheAcpFkL8

The Dietary Guidelines… Provides information on how

to make smart food choices. To obtain all of the nutrients

you need, choose a wide variety of foods.

Handle Food Safely: -Wash your hands.-Separate raw and cooked foods. -Cook all meats to safe internal temperature. -Keep cold foods cold and hot foods hot! -Don’t thaw foods on the counter.