NUTRITION

Nutrient - A substance in foods that helps with body processes.

What are the 6 essential nutrients?

ProteinCarbohydratesFatVitaminsMineralsWater

THE 6 ESSENTIAL NUTRIENTS

A unit of ENERGY is called a calorie3500 calories equal 1 pound of fat.

1 gram of protein yields 4 calories1 gram of carbohydrates yields 4 calories1 gram of fat yields 9 calories

CALORIC INTAKE: the number of calories a person takes in from food and beverages

CALORIES

COSMIC BROWNIE

Fat: 13 grams

Carbohydrates: 43 grams

Protein: 3 grams

Fat= 117 caloriesCarbs= 172 caloriesProtein= 12 calories

COSMIC BROWNIE

LAYS CHIPS

Fat: 10 grams

Carbohydrates: 15 grams

Protein: 2 grams

Fat= 90 caloriesCarbs= 60 caloriesProtein= 8 calories

LAYS CHIPS

LUCKY CHARMS

Fat: 1 gram

Carbohydrates: 22 grams

Protein: 2 grams

Fat= 9 caloriesCarbs= 88 caloriesProtein= 8 calories

LUCKY CHARMS

PROTEIN

Nutrient that is needed for GROWTH and to BUILD and REPAIR body tissue.

Provides energy when carbohydrates and fats are lacking in the diet

Made up of smaller chemical units called amino acids

COMPLETE PROTEIN: contains all the essential amino acids.

MeatFish

PoultryEggs

PROTEIN

INCOMPLETE PROTEIN: from plant sources that does not contain all the essential amino acids.

GrainsNuts

BeansSeeds

PROTEIN

Amino Acids: the BUILDING BLOCKS that make up a proteinYour body needs 20 amino acids to function properly

11 out of 20 amino acids are produced by your body

9 out of 20 amino acids must come from food sources.

PROTEIN

For teens 14-18 who get less than 30 minutes per day of exercise:Girls need 5 ounces per day.Boys need 6 ½ ounces per day.Examples are 1 oz.. of meat, fish or poultry; 1 egg; ¼ cup of beans; 1 tbsp.. Of peanut butter; ½ oz.. of nuts or seeds equal 1 oz. of protein.

RECOMMENDATION

http://www.youtube.com/watch?v=6X_IvjVhzLA

PROTEIN VIDEO

CARBOHYDRATESMain source of ENERGYYour body breaks down carbohydrates into glucose to obtain energy

Sugars are called simple carbohydratesStarches are called complex carbohydratesIncludes sugars, starches, and fiber.Excess carbs are stored as fat.

SIMPLE CARBOHYDRATES: Sugars that enter the bloodstream rapidly and provide quick energy.

Digested/enters bloodstream rapidly

Provides calories, but very few vitamins and minerals

“Empty calories”

CARBOHYDRATES

EXAMPLES?

COMPLEX CARBOHYDRATES: provide long-lasting energy. Ex: starches and fiber.

More than two sugars linked together.

The body’s main source of caloric intake.

CARBOHYDRATES

EXAMPLES?

A starch is a food substance that is made and stored in most plants. Provides long-lasting energy

STARCH

When broken down in the mouth by saliva and digestive juices, these complex carbs are converted into GLUCOSEGlucose is used by cells to provide ENERGY and HEAT to the body

Remaining glucose is converted into GLYCOGEN to be stored in muscle tissue in order to be utilized later on for energy

GLUCOSE

FIBERCannot be DIGESTEDHelps move food through the digestive system

Lowers cholesterol Balances glucose Adds bulk to stools Helps prevent overeating

2 Types:SolubleInsoluble

Soluble:Reduces levels of CHOLESTEROLOatmeal, beans, and barley

FIBER

Insoluble:Binds with WATER to help produce bowel movements

Reduces risk of colon cancerWheat products, leafy vegetables, fruits

FIBER

http://www.youtube.com/watch?v=HLX3jEHPET8

Orange Soda - 12 oz. Welch’s Grape Juice - 11.5 oz.

Gatorade - 20 oz. Froot Loops Cereal ¾ cup

Starbucks Grande Mocha Frappacino 16 oz.

Yoplait Yogurt – 6 oz. (flavored 99% fat free)

Sunny Delight Drink – 16 oz. Rockstar Energy Drink – 16 oz.

Snapple Lemonade Iced Tea – 16 oz.

SUGAR RANKING

9.Froot Loops8.Yoplait Yogurt

7.Gatorade6.Welch’s Grape Juice

5. Starbucks Grande Mocha Frappacino4. Orange Soda

3. Snapple Lemonade Iced Tea2. Sunny Delight

1. Rockstar Energy

ANSWERS

A nutrient that provides ENERGY and helps the body store and use VITAMINS

FATS

FATS

Nutrient largely made up of fatty acidsProvide a valuable source of energy

Saturated fats are found primarily in animal-based foods.

Unsaturated fats are found in plant-based foods Trans fats are created by a process known as

hydrogenation Cholesterol is found in foods from animal

sources. 44-78 grams per day

The Dietary Guidelines for Americans 2010 recommend that Americans:Consume less than 10% of calories from saturated

fats.Replace solid fats with oils when possible.Limit foods that contain synthetic sources of trans

fatty acids (such as hydrogenated oils), and keep total trans fatty acid consumption as low as possible.

Eat fewer than 300 mg of dietary cholesterol per day.

Fat intake should not EXCEED 20% of daily caloric intake.

HOW MUCH TOTAL DIETARY FAT DO I NEED?

SATURATED FAT: type of fat found in dairy products, solid vegetable fat, meat, and poultryUsually solid form at room temperature

FATS

CHOLESTEROLCholesterol is found in every cell of the body and has important natural functions. It is manufactured by the liver but can also be taken in from food. It is waxy and fat-like in appearance.The parcels of cholesterol are carried by two types of lipoprotein:2 • Low-density lipoprotein (LDL - cholesterol

carried by this type is known as 'bad' cholesterol)

• High-density lipoprotein (HDL - cholesterol carried by this type is known as 'good' cholesterol).

UNSATURATED FAT: type of fat found in plant products and fish

Usually liquid form at room temperature

Two kinds:Monounsaturated- sunflower, corn, and soybean oils.

Polyunsaturated- olive and canola oils.

TYPES OF FATS

TRANS-FATTY ACIDS: fatty acids that are formed when vegetable oils are processed into solid fats such as margarine or shortening.HYDROGENATION : process of converting vegetable oils into solid fats

FATS

Body fat is unhealthy and has no beneficial purpose.

MYTH–Fact: Body fat supplies energy to the

body when food is unavailable.–Fact: Body fat acts as a cushion to

protect internal organs.–Fact: Body fat helps regulate body

temperature.

FAT MYTH OR FACT?

Fat in Fast Food Guessing Game

Steak Burrito with white rice, fajita veggies, beans, salsa, corn

salsa, sour cream, and cheese.

Side Chips and Salsa

Water

CHIPOTLE:

Texas Double WhopperMedium Fry

Medium Coke

BURGER KING

Kentucky Grilled Chicken Breast

Mashed PotatoesCorn

8 hot wings

KENTUCKY FRIED CHICKEN

Double Quarter Pounder Meal Medium Fry

Medium Coke

MCDONALDS

Footlong Spicy Italian Sub on Monterey Cheddar Bread8 oz. of Beef Chili Soup

2 chocolate chip cookiesWater

SUBWAY

McDonalds: Meal A: 62 grams of fatBurger King: Meal B: 84 grams of

fatSubway: Meal C: 94 grams of fatChipotle: Meal D: 91 grams of fat

KFC: Meal E: 35 grams of fat

RESULTS

Help the body release the energy from other nutrients but does not directly provide ENERGY.

Necessary for normal growth and development

Help regulate various body processes

Two Types:Fat-solubleWater-soluble

VITAMINS

Dissolves in FAT and can be stored in the body:

Vitamin AVitamin DVitamin EVitamin K

FAT-SOLUBLE VITAMINS

Dissolves in WATER and cannot be stored in the body in significant

amountsVitamin CVitamin B Complex

WATER-SOLUBLE VITAMINS

A chemical that REGULATES chemical reactions in the body

Essential in METABOLISM and NUTRITIONInorganic elements that come from the earth and are absorbed by plants

Your body needs a total of 20 different mineralsMacromineralsTrace minerals

MINERALS

Macro Minerals:Minerals needed in amounts greater than 100 mg

The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese, sulphur, cobalt and chlorine.

Micro-Minerals:Also known as TRACE MINERALSNeeded in small amounts

The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium

MINERALS

Body weight is about 65% of waterHelps with waste removalProtects Your Tissues, Spinal Cord, and JointsIndividuals should drink 8½ to 11½ cups of

fluids per dayFeeling thirsty is a signal that your body

needs more water Dehydration:

A condition in which water content within the body falls to an extremely low levelDizziness, fatigue, dry mouth, rapid pulse, infrequent urination

WATER