you are what you eat. did you know that 50% of your body is made up of protein !!! protein builds...
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NUTRITIONYOU ARE WHAT YOU EAT
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Did you know that 50% of your body is made up of PROTEIN!!!
Protein builds and repairs body tissue
Protein has 4 calories per gram
PROTEINS
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Amino Acids are also part of proteins!!! The body needs 20 amino acids… BUT …
we can only produce 11 of them! The other 9 are known as ESSENTIAL AMINO ACIDS.
Where do you think you can find the 9 Essential amino acids?
Soy beans Red meat Chicken Fish
Protein (continued)
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THERE IS MORE!!! There are TWO TYPES OF Proteins COMPLETE=CONTAIN all 9 ESSENTIAL AMINO
ACIDS INCOMPLETE=Missing one or more of the 9
essential amino acids. (examples include grains like pastas and corn; legumes like dried beans, peas and lentils; and nuts and seeds. If you combine all three types of incomplete proteins..they can become COMPLETE!!
PROTEINS (BUT WAIT!!!!!)
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3 Types 1. Saturated fat: Contributes to dietary
Cholesterol or LDL 2. Unsaturated fat: From plant products or fish.
Polyunsaturated fat = sunflower, corn, soybean oils. Monounsaturated fat=olive and canola oils=HDL or HAPPY FATS!!!
3. TRANS FATTY ACIDS: when vegetable oils are processed into solid fats, like margarine. (NOT GOOD FOR YOU AT ALL!!!)
9 calories per gram
FAT
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2 types Simple Complex
Carbohydrates
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Simple carbs=SUGARS Very RAPID!!! They enter the blood stream
quickly. LOTS of CALORIES but NOT so many
Nutrients! Usually processed…but not always 4 calories/gram Examples=fruit, honey, milk, candy
Carbohydrates-simple
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Complex Carbs=starches & fibers
Starches provide long lasting energy. ◦ Think pastas, whole grain breads. Most of your
calories in your diet should come from complex carbohydrates
Carbohydrates-Complex
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Complex Carbs-Fiber Fiber
◦ Soluble= health. Reduces the amount of blood cholesterol. Think oatmeal, beans, barley. CHEERIOS!! (ALL OF THE BOXES WITH THE on it!)
◦ Insoluble=prevents constipation. Decreases risk of colon cancer. Leafy greens. Fruit. Wheat products.
Carbohydrates-Complex
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2 types
MACRO TRACE
Minerals
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MACRO: minerals required in amounts greater than 100mg.
(ex) calcium, sodium
Minerals (continued)
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Trace: Minerals that are needed in small amounts but are very important to the body.
(ex) Iron and Zinc
Minerals (continued)
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2 TYPES!!FAT SOLUABLEWATER SOLUABLE
VITAMINS
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FAT SOLUABLE: dissolves in fat and is stored in body. Too much can KILL YOU!!!
A: eyes, hair, skinD: bones, teethE: skinK: blood clotting
Vitamins
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Water Soluble: dissolves in water and can’t be stored in the body. (You pee them out )
Examples: C, B-complex
Vitamins
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2 typesProteinHerbal
Supplements
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Protein: products taken orally which contain proteins that are intended to supplement an individuals diet but are not considered food. (ex) creatine. (the body does make creatine though…..it is an amino acid)
Supplements
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PLEASE BRING IN A FOOD LABEL FROM YOUR LUNCH FOR NEXT CLASS! DON’T FORGET! WE WILL ALSO HAVE A NOTEBOOK CHECK!!
HOMEWORK!