What doesWhat does“You are “You are

what you eat!” what you eat!” mean?mean?

What are calories?Calories are how we measure how much energy a food has.

What are “empty” calories?Calories whose source has little or no nutritional value such as sodas, sugars, fast food.

What is nutrient deficiency?

Nutrient Deficiency occurs when our body does not have enough of the 6 nutrients needed to function properly.

Without enough nutrients certain body functions may not function properly

and could weaken certain organs.

List the 6 classes of nutrientsCarbohydratesFatsProteinVitaminsMineralsWater

Which 3 nutrients give us energy in the form of calories?

CarbohydratesProteinsFats

How many calories do each of the following nutrients

have per gram?Carbohydrates = 4 calories per gram

Protein = 4 calories per gramFats = 9 calories per gram

What do the 6 nutrients do for our body? What are

some examples of each nutrient?

There are 2 types of

carbohydrates…

CarbohydratesFatsProteinsVitaminsMineralsWater

• Starches• Give us a longer lasting energy because

they are absorbed more slowly• Most of our calories should

come from starches.• Examples are breads, pasta

& rice

Complex Carbohydrates:

• Sugars• Provide quick energy because it is made up of short chains of glucose.• Can be found in candy, chocolate, juices.

Simple Carbohydrates:

If carbohydrates are not used for energy, what happens to

them?

Carbohydrates are the first calories burned for energy. If they are not used they are stored in your body

as fat.

Why is fiber so important in keeping us healthy?

• Fiber keeps your intestines healthy• Prevents constipation• May help prevent colon cancer and

heart disease• Increases the amount

of fluid in your digestive system.

Fats are divided into 2

groups:

Carbohydrates

FatsProteinsVitaminsMineralsWater

Unsaturated Fats:fats that are liquid

at room temperature.

ex: cooking oils

Saturated Fats:fats that are solid at room temperature.ex: lard (crisco), butter

What is cholesterol?Cholesterol combines with

molecules to circulate in the blood.

What does it do in our bodies?

It is needed to make Vit. D, cell membranes & certain hormones.

LDL is the BAD cholesterol, comes from fatty foods.

HDL is the GOOD cholesterol, our body produces it.

What can happen if we have too much bad cholesterol in

our body?It can build up in the arteries

and cause a blockageThis is called

Atherosclerosis.

What does protein do

for our body?

CarbohydratesFatsProteinsVitaminsMineralsWater

Protein helps the body build new cells and repair existing ones. It is key in muscle development.

It is burned 2nd for

energy after the carbohydrates

are gone.

Protein is made up of…

There are 20 different types of

amino acids but only 9 essential ones.

There are 2 classifications of vitamins…

CarbohydratesFatsProteinsVitaminsMineralsWater

• They dissolve in fat• CAN be stored in the body

Some examples of Fat Soluble Vitamins are:

Vitamin A : Good for vision

Vitamin D: Helps build strong bones; the sun is a good source

Vitamin E: Helps break down saturated fats

Vitamin K: Needed for blood clotting

• Dissolve in water• ARE NOT stored in the body.• The body uses what it needs then gets rid of the rest.

Some examples of Water Soluble Vitamins are:

Vitamin C: Most common, comes from citrus fruits. Helps build and repair tissues.

Vitamin B1: Energy, metabolism, nerve function and muscle control.

Vitamin B2: Involved in using fat, protein and carbohydrates.

What do we use minerals

for?

CarbohydratesFatsProteinsVitaminsMineralsWater

• Minerals help build and repair tissues. • Needed for enzyme activity.• Needed for bone

formation.• Found mainly in

dairy foods.

Some examples of Minerals are:Iron: Helps transport oxygen throughout the

body; in hemoglobin; deficiency leads to

anemia

Calcium: Maintains strong bones and

muscles; deficiency can lead to osteoporosis

Potassium: An electrolyte; builds muscle

How important is

water?

CarbohydratesFatsProteinsVitaminsMinerals

Water

Water is needed for every body

function, without the proper amount

of water certain body

functions may not perform as they

should.Water helps

cushion organs as well.

What percent of your

body is water? Our body is

made up of

60% water.

Our brain is made up of 70% waterOur lungs are made up of 90% water

How much water should you have a day?

At least eight

8oz glasses

of water each day!

What is dehydration and how can it be dangerous?

Dehydration occurs when the body does not have enough water.

Dehydration can interfere with both mental and physical performance.

Early symptoms might be fatigue, loss of appetite, dry eyes.

Dehydration could lead to death.

It’s important to drink more water than you lose!

What makes a food “junk food”?

What makes a food healthy or junk depends on how many nutrients it provides relative to how many calories it contains. Junk food is only a problem

if it makes up a large part of your diet.

Snacking isn’t bad if done right. If done right is can

increase your nutrient intake and help you

maintain a healthy weight.Eating smaller amounts of food (with nutritional value) throughout the day vs 3 large meals a day can actually be better for your metabolism.

Is snacking bad???

How do our dietary needs change as we get older?

Nutrients need to change with each stage of life, infancy, childhood, adolescence & adulthood

The more active you are the more calories you need.

As you get older you have to watch your intake of

calories because your metabolism slows down.

How does eating a balanced diet today effect how you feel in the

future? What you eat during your teen years can affect your risk of developing obesity, heart disease, diabetes, osteoporosis and cancer when you are in your 30’s, 40’s or 50’s.

All of these diseases can be

affected by your diet.

What does it mean to be vegetarian?

A vegetarian who does not eat any animal products.

Limits their diets to few or no animal products,

usuallyno meat except seafood.

Vegan?

What is a big dietary concern for vegetarians & vegans?

They may not get enough protein without meat in their diet.

Food Intolerance

Food allergy is an abnormal response

to a food that is triggered by the body’s immune system

Food Intolerance can be caused by eating foods or

ingredients that irritate the intestine. Similar

symptoms but effects the digestive system instead of the immune system.

OTHER DIETARY CONCERNSFood Allergy

A food borne illness is caused by eating or drinking a food that contains a toxin or disease-causing microorganism.

Most food-borne illnesses are caused by food that is prepared or eaten at home.

Food-borne Illnesses