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FOOD AND NUTRITIONMY PLATE NUTRIENTSFOR PROPER NUTRITION

A. GRAINS1. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. a. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

2. Whole grains are the type of grains you want to eat.

A. Whole grains contain the entire grain kernel.1. Examples: whole-wheat flour, oatmeal, brown rice.

B. PROTEINAll foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds.

C. VEGETABLESAny vegetable or 100% vegetable juice counts as a member of the Vegetable Group.

1. 5 SUB-GROUP OF VEGETABLESa. Dark Greenc. Starchy1. Broccoli1. Cornb. Red and Oranged. Beans and Peas1. Carrots/Tomatoese. Other1. Beets

D. FRUITSAny fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

E. DAIRYAll fluid milk products and many foods made from milk are considered part of this food group.

1. Most Dairy Group choices should be fat-free or low-fat. 2. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. 3. Calcium-fortified soymilk (soy beverage) is also part of the Dairy GroupB. % Daily Value 20% is consider high (this is okay for fiber, vitamins, and minerals.) and 5% or lower isnt very much (this is okay for fats, cholesterol, and sodium).C. Calorie A unit of heat that measures the energy available in foods.1. Too many will cause a gain in weight if not burned off.I. NUTRIENTSA. NUTRIENTS SUBSTANCES IN FOODS THE BODY NEEDS IN ORDER TO GROW, HAVE ENERGY, AND STAY HEALTHY.

Carbohydrates, Fats, & ProteinsSomething 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?

6 Classes of NutrientsCarbohydratesFatsProteinsVitaminsMineralsWater

Nutrient:Substance in food that provides energy & helps form body tissues & is necessary for life & growthCarbs, fats, & proteins are nutrients that provide energy!

Important DefinitionsMetabolism: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

CARBOHYDRATES1 GRAM = 4 CALORIES

Your bodys main source of energy keeps your brain and muscles functioning!

Carbohydrates are broken down into the bloodstream as GLUCOSE (blood sugar)

2 types of CarbsSIMPLEQuick energyTable sugarCandyPopFruitMilkCOMPLEXStarchesMust be broken down during digestion to provide body with energyCerealBreadRice and Pasta

How much sugar should you have in a day?If you consume 2,000 calories a dayNo more than 10 teaspoons a day (40 g)20 oz. Soda contains 16 teaspoonsDiets high in added sugar have been linked to obesity, heart disease, osteoporosis

Carbohydrates in your diet45-65% of diet should be from carbohydrates

50% should be COMPLEX10% should be SIMPLE

TOO MUCH CARBOHYDRATES WILL TURN INTO FAT!FATS1 GRAM = 9 CALORIESPromote healthy skin and normal cell growthCarry vitamins A, D, E, and K to wherever they are needed in the body

2 types of FatsUnsaturatedLiquid or soft at room temperatureMonounsaturated:Olive oil, avocadosLower risk of heart diseasePolyunsaturated:Vegetable oilsOmega-3: fish & seafoodExtra protection against heart disease

Transfat: veg oils formed into hard margarinesIncrease risk of heart disease

SaturatedSolid at room temperatureFatty meatsSkin on poultryHigh-fat dairy productsObesity, +cholesterol, risk for heart disease

CholesterolA fatty substance found in animal & human tissues and bloodYour body makes cholesterolFoods such as, meat, eggs, & dairy products

2 types of CholesterolHDLHigh Density LipoproteinCarries back to liver where it is removed from bloodHigh levels reduce risk for heart diseaseGOOD cholesterol

LDLLow Density LipoproteinBrings to body cellsPlaque forms when levels too highBAD cholesterol

Fats in your dietTotal fat intake for teens should be 25-35% of total caloric intake

10% should be SATURATED20% should be UNSATURATED

If you are eating a 2100 calorie diet no more than 700 calories (78 grams) should come from fatPROTEINS1 GRAM = 4 CALORIESAll parts of our body depend on protein for SURVIVALNutrients your body uses to build, repair, and maintain cells and tissuesAn energy source

2 types of ProteinsCompleteAnimal foodsMeatFishPoultryEggs, cheese, milkSoy & TofuIncompleteRice, wheat, cornNutsPlant sourcesThese do not contain all the essential amino acids your body needs

Proteins in your diet10-35% of diet should be from proteinsMYTH: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!Vitamins, Minerals, & WaterChapter 7Section 2Page 161-166

Vitamins & MineralsVitaminsSubstances that help your body fight infections and use other nutrients among other jobsWater solubleB1, Folate, CFat solubleA, D, E, KMineralsElements that help form healthy bones and teeth, and regulate certain body processesNutrients naturally found in rocks & soil, not living thingsCalcium, potassium, sodium, fluoride, zinc, chromium, & phosphorus

Classes of VitaminsFat-SolubleDissolve in fatA, D, E, KMost are stored in fat tissue and remain for a long timeWater-SolubleDissolve in waterNot stored in the body very wellThe eight B vitamins and vitamin C are water soluble

Fat Soluble VitaminsAVision, immunity, skin & hairDBones & teeth; absorption of calcium & phosphorus in intestineEProtects cell membranes from damage from free radicalsKEnables blood to clotSourcesACarrots, spinach, yellow & orange fruits & veggiesDMilk, eggs, sunlight, tunaEWhole-grain cereals, breads, beansKGreen, leafy veggies & cereals

Water Soluble VitaminsDissolve in water; bodies DO NOT storeC60 mg/dayMaintains immune systemFormation of skinBProduce energy from carbs; helps nervous system function properlyFolateHelps prevent birth defects; needed for forming cellsSourcesCOrange juice, tomatoes, citrus fruitsOne glass of OJ will give you your daily serving!BMeat, poultry, & fishGrainsFolateGreen veggies, beans, oj

MineralsCalciumBone & teeth, Muscle contraction, blood clottingSources: milk & dairyPotassiumRegulation of fluid, maintains heartbeat & nerve impulsesSources: OJ, bananas, green, leafy veggies

SodiumMaintains water balance, muscles & nerve impulsesSources: saltFluoridestrengthen tooth enamel, prevents cavitiesSources: Fluoridated toothpaste and water

MineralsChromiumRegulates blood sugarSources: Meat, herbs, dairyPhosphorusBone formation and cell reproductionSources: Cereals, meat, poultry, milk

ZincGrowth & healingProduction of digestive enzymesSources: Seafood, meat, poultry, eggs, milk

Nutrient Deficiencynot having enough of a nutrient to maintain good healthSodiumIntake should be only 2,400mg/dayAbout 1 tsp.Electrolytes:Muscle movement, nerve signals, control fluid levels in body (Gatorade)CalciumIntake should be about 1,300 mg/day8oz. of milk = 300 mg45% of skeleton forms between 9 & 17Osteoporosis: Disorder where the bones become brittle and break easily

Water65% of your body weightCarries waste out of bodyHelps digest foodHelps raise bodys metabolismHelps all chemical reactionsTemperature regulatorTry to drink as much as you can daily!

IV. EATING DISORDERSExtreme eating behaviors that can lead to serious illness or even death.A. Anorexia Nervosa1. An intense fear of weight gain, resulting in starvationb. Heart problems, kidney failure, death.Actress Mary-Kate Olsen is the poster child for the pro-anorexia online movement. Following a long period of denial, Mary-Kate eventually entered rehab, but has been unsuccessful at gaining and maintaining a significant amount of weight.

B. Bulimia NervosaAn eating disorder in which a person repeatedly eats large amounts of food and then purges.a. Laxativesb. VomitingC. Binge Eating DisorderA person eats large amounts of food at one time.Meeting Your Nutritional NeedsChapter 7Section 3 pg. 167-174Section 4 pg. 175-182Recommended Dietary Allowance (RDAs)Recommended nutrient intake that will meet the needs of most healthy people

Guidelines, not exact requirements!

Food Label Math

You are to choose one of the following food labels and list the Calories:Calories from FatCalories from Protein Calories from CarbohydratesFood LabelsServing size:Shows the size for a single servingAll values are in reference to this sizeCalories:Total caloriesCalories from fatIngredient List:Listed on the label in order of weightLargest amount is listed first

Food LabelsHow to calculate calories from grams?

Fat: 1 gram = 9 caloriesProteins: 1 gram = 4 caloriesCarbohydrates: 1 gram = 4 caloriesOther terms on food labelsCalories:Calorie Free: less than 5 caloriesLight: 1/3 less caloriesLow Calorie: No more than 40 caloriesReduced Calorie: 25% less caloriesOther terms on food labelsFat:Fat Free: less than 0.5 grams of fatLow Fat: 3 grams or lessExtra Lean: less than 5 gramsLOW FAT CAN STILL BE HIGH IN CALORIES!

AthletesDiet HIGH in carbohydrates to provide the quick energy2 hours before: eat a high-carb snackExamples: bagel, handful of low-salt pretzels, or yogurt and fruitFluid intake:2 hours prior: 16 oz.Immediately before: 16 oz.Every 15 minutes during activity: 8 oz.After activity: 16-24 oz. For every pound of body weight lostVegetarianismSemivegetarian:Not eat red meatEats poultry and/or fishLacto-ovo vegetarian:Not eat any meatEats eggs and dairy productsVegans:Strictest type: do not eat any animal products