FOOD AND NUTRITION

MY PLATE NUTRIENTSFOR PROPER NUTRITION

A. GRAINS

1. 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. PROTEIN

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

C. VEGETABLES

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

1. 5 SUB-GROUP OF VEGETABLES

a. Dark Green c. Starchy

1. Broccoli 1. Cornb. Red and Orange d.

Beans and Peas1. Carrots/Tomatoes e. Other

1. Beets

D. FRUITS

Any 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. DAIRY

All 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 Group

B. % Daily Value – 20% is consider high (this is okay for fiber, vitamins, and minerals.) and 5% or lower isn’t 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, & Proteins

Something 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 Nutrients

1. Carbohydrates2. Fats3. Proteins4. Vitamins5. Minerals6. Water

Nutrient:Substance in food

that provides energy & helps

form body tissues & is necessary for

life & growthCarbs, fats, &

proteins are nutrients that

provide energy!

Important Definitions

Metabolism:◦ The sum of the

chemical processes that takes place in your body to keep you alive & active

Calories:◦ The measurement

of energy in food◦ The # of calories

depends on the amount of carbohydrates, fat, & protein it contains

CARBOHYDRATES

1 GRAM = 4 CALORIES

Your body’s main source of energy keeps your brain and muscles functioning!

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

2 types of Carbs

SIMPLEQuick energyTable sugarCandyPopFruitMilk

COMPLEXStarchesMust be broken

down during digestion to provide body with energy

CerealBreadRice and Pasta

How much sugar should you have in a day?

If you consume 2,000 calories a day

No more than 10 teaspoons a day (40 g)

20 oz. Soda contains 16 teaspoons

Diets high in added sugar have been linked to obesity, heart

disease, osteoporosis

Carbohydrates in your diet

45-65% of diet should be from carbohydrates

50% should be COMPLEX10% should be SIMPLE

TOO MUCH CARBOHYDRATES WILL TURN INTO FAT!

FATS

1 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 FatsUnsaturated

Liquid or soft at room temperature

Monounsaturated: Olive oil, avocados Lower risk of heart disease

Polyunsaturated: Vegetable oils Omega-3: fish & seafood Extra protection against

heart disease

Transfat: veg oils formed into hard margarines Increase risk of heart

disease

Saturated Solid at room

temperature Fatty meats Skin on poultry High-fat dairy

products Obesity,

+cholesterol, risk for heart disease

Cholesterol

A fatty substance found in animal & human tissues and blood

Your body makes cholesterolFoods such as, meat, eggs, & dairy

products

2 types of Cholesterol

HDLHigh Density Lipoprotein

Carries back to liver where it is removed

from blood High levels reduce risk for heart disease

GOOD cholesterol

LDLLow Density Lipoprotein

Brings to body cells Plaque forms when

levels too high

BAD cholesterol

Fats in your diet

Total 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 fat

PROTEINS

1 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 Proteins

CompleteAnimal foodsMeatFishPoultryEggs, cheese, milkSoy & Tofu

IncompleteRice, wheat, cornNutsPlant sourcesThese do not

contain all the essential amino acids your body needs

Proteins in your diet

10-35% of diet should be from proteinsMYTH:

Eating extra protein is important if you want to build bigger muscles

FACT:Muscles grow in response to strength training, not

to an increase in protein intake

If you eat too much protein, the extra amount will be stored as FAT!

Vitamins, Minerals, & WaterChapter 7Section 2Page 161-166

Vitamins & Minerals

Vitaminso Substances that

help your body fight infections and use other nutrients among other jobs

o Water solubleo B1, Folate, C

o Fat solubleo A, D, E, K

MineralsElements that help

form healthy bones and teeth, and regulate certain body processes

o Nutrients naturally found in rocks & soil, not living things

o Calcium, potassium, sodium, fluoride, zinc, chromium, & phosphorus

Classes of Vitamins Fat-Soluble Dissolve in fat A, D, E, K Most are stored in fat

tissue and remain for a long time

Water-Soluble Dissolve in water Not stored in the body

very well The eight B vitamins

and vitamin C are water soluble

Fat Soluble Vitamins

o AVision, immunity, skin & hairo DBones & teeth; absorption of

calcium & phosphorus in intestine

o EProtects cell membranes from

damage from free radicalso KEnables blood to clot

Sourceso ACarrots, spinach, yellow &

orange fruits & veggieso DMilk, eggs, sunlight, tunao EWhole-grain cereals, breads,

beanso KGreen, leafy veggies & cereals

Water Soluble Vitamins

Dissolve in water; bodies DO NOT store

o C60 mg/dayMaintains immune systemFormation of skino BProduce energy from carbs;

helps nervous system function properly

o FolateHelps prevent birth defects;

needed for forming cells

Sourceso COrange juice, tomatoes,

citrus fruitsOne glass of OJ will give

you your daily serving!o BMeat, poultry, & fishGrainso FolateGreen veggies, beans, oj

Mineralso Calcium

Bone & teeth, Muscle contraction, blood clotting

Sources: milk & dairyo Potassium

Regulation of fluid, maintains heartbeat & nerve impulses

Sources: OJ, bananas, green, leafy veggies

o Sodium

Maintains water balance, muscles & nerve impulses

Sources: salto Fluoride

strengthen tooth enamel, prevents cavities

Sources: Fluoridated toothpaste and water

Minerals

o ChromiumRegulates blood sugar

Sources: Meat, herbs, dairy

o PhosphorusBone formation and cell reproduction

Sources: Cereals, meat, poultry, milk

o ZincGrowth & healing

Production of digestive enzymes

Sources: Seafood, meat, poultry, eggs, milk

Nutrient Deficiencynot having enough of a nutrient to maintain good health

Sodiumo Intake should be only

2,400mg/dayo About 1 ¼ tsp.o Electrolytes:

o Muscle movement, nerve signals, control fluid levels in body (Gatorade)

Calciumo Intake should be about

1,300 mg/dayo 8oz. of milk = 300 mgo 45% of skeleton forms

between 9 & 17o Osteoporosis: Disorder

where the bones become brittle and break easily

Water

o 65% of your body weighto Carries waste out of bodyo Helps digest foodo Helps raise body’s metabolismo Helps all chemical reactionso Temperature regulatoro Try 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. Vomiting

C. Binge Eating DisorderA person eats large amounts of

food at one time.

Meeting Your Nutritional Needs

Chapter 7Section 3 pg. 167-174Section 4 pg. 175-182

Recommended Dietary Allowance (RDA’s)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 Fat◦ Calories from

Protein ◦ Calories from

Carbohydrates

Food Labels1. Serving size:

◦ Shows the size for a single serving◦ All values are in reference to this size

2. Calories:◦ Total calories◦ Calories from fat

3. Ingredient List:◦ Listed on the label in order of weight◦ Largest amount is listed first

Food LabelsHow to calculate calories from

grams?

Fat: 1 gram = 9 caloriesProteins: 1 gram = 4 caloriesCarbohydrates: 1 gram = 4

calories

Other terms on food labelsCalories:Calorie Free: less than 5 caloriesLight: 1/3 less caloriesLow Calorie: No more than 40

caloriesReduced Calorie: 25% less

calories

Other 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: ½ 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 lost

VegetarianismSemivegetarian:

◦Not eat red meat◦Eats poultry and/or fish

Lacto-ovo vegetarian:◦Not eat any meat◦Eats eggs and dairy products

Vegans:◦Strictest type: do not eat any animal

products