Nutrition Basics

Ms. Fitchwell

Health Education

“The Human Body is a complex organism with the ability to heal itself-if only you listen to it and respond with proper

nourishment and care.”

https://www.youtube.com/watch?v=BCM2PZ-SFTk

• Section 1: Carbohydrates, Fats, and Proteins

• Section 2: Vitamins, Minerals, and Water

• Section 3: Guidelines for Healthful Eating

AVOID FOOD PRODUCTS THAT MAKE HEALTH CLAIMS

Section 1: Carbohydrates,

Fat’s, and Proteins

AVOID FOOD PRODUCTS THAT A 3RD GRADER CANNOT PRONOUNCE

Warm-Up Jan. 17th

• What do micronutrients provide our bodies with (vitamins, minerals, water)?

• What do macronutrients provide our bodies with (CHO’S, fats, proteins)?

• Micronutrients – Regulate bodily functions

• Macronutrients – Provide energy

* Proteins also build and repair body cells

Teens and Nutrition• Good nutrition is essential

during your teenage years– Fastest period of

growth– Provides you with:

• Nutrients and Calories

• Calories- energy contained in food

• Nutrients- substances in food that helps your body grow, repair itself and provides energy

Teens and Nutrition Choices• Eating patterns now are likely to continue

later in life

• Developing good eating patterns can prevent:– Obesity

– Diabetes

– Strokes

– Cancers

– Osteoporosis

– Heart DiseaseDON’T EAT ANYTHING

YOUR GRANDMA WOULD NOT

RECOGNIZE AS FOOD

6 Classes of Nutrients• Through Digestion, nutrients serve 3 functions:

– Provide Energy (Macro nutrients)• Carbohydrates (1)• Proteins (2)• Fats (3)

– Regulating Growth and Repair of Tissues• Proteins

– Regulate Body Functions (Micro nutrients)• Vitamins (4)• Minerals (5)• Water (6)

AMERICAN DIET = 90% ANIMAL PRODECTS/PROCESSED FOODS

10% PLANTS

6 Classes Of Nutrients

6Nutrients

Provide Energy

Build and Repair

Body Cells

Regulate Body

Functions

CHO’s Fats Proteins Proteins Vitamins Minerals Water

Through digestion, Nutrients serve 3 functions:

Energy Providing Nutrients• Carbohydrates

– 4 calories/gram

• Proteins

– 4 calories/gram

• Fats

– 9 calories/gram

See what I have to say!

AVOID HIGH FRUCTOSE CORN SYRUP

https://www.youtube.com/watch?v=3vWRp4njVOk

Energy Providing Nutrients

Lets Convert into Calories!

For example, if a serving of potato chips(about 20 chips) has 10 grams of fat, 6 grams of protein, and 12 grams of carbs how many calories would that be total?

Total = 162 calories.

(6 g protein x 4) + (10 g fat x 9) + (12 g carbs x 4) = 162 calories

24 calories come from protein, 90 calories come from fat, and 48 calories come from carbohydrates.

EAT FOODS MADE FROM INGREDIENTS THAT YOU CAN PICTURE IN

THEIR RAW STATE OR GROWING IN NATURE

Energy and Teens• The avg. person needs 2,000 calories in

their diet.

• How many calories do you need?– Typically, teens require more

calories (energy) because they

are:– MORE ACTIVE

– GROWING

EAT ANIMALS THAT HAVE THEMSELVES EATEN WELL

Warm-Up Jan. 19th

• Why do teens generally need more than 2,000 calories each day?

• Define the terms digestion and catabolism.

• Teens are more active and growing

Digestion: Process of breaking down food molecules into smaller nutrients to be absorbed into bloodstream

Catabolism: “To Break Down”

Digestive System

• Digestion– Process of breaking

down large foods into smaller molecules of nutrients to be absorbed into the blood and carried to cells throughout the body.

• Catabolism– “Break Down”OUR DIGESTIVE SYSTEMS CAN

EITHER MAKE US ENERGY OR MAKE US FAT-CANNOT DO BOTH

http://www.foodmatters.tv/content/whats-wrong-with-our-food-system-tedx-video

Why Am I AWLAYS Hungry?• Carbohydrates = Insulin/glucose spike up quickly (triggers

hunger and fat storage)

• Proteins = better line than carbs, but still cause a spike in insulin/glucose

• Fat = essentially nothing happens to insulin/glucose (does NOT trigger hunger or fat storage)

*Fat is the only macronutrient that keeps your glucose, blood sugar and insulin levels low.

Carbohydrates (CHO’s)• Major source of energy for body

– Role of CHO’s:• Turned into glucose (Sugar) that the body uses to produce

energy

• Found almost exclusively in plant foods, such as fruits, vegetables, peas, and beans.

• Milk and milk products are the only foods derived from animals that contain a significant amount of nutrients.

– Unused CHO’s can be stored:• Glycogen- Stored glucose in liver or muscles

• Fat- Excess CHO’s that can’t be stored as glycogen are stored as FAT

– 50-65% of food intake should be CarbohydratesAVOID FOODS THAT HAVE SOME FORM OF SWEETNER

(SUGAR) IN THE TOP THREE INGREDIENTS

Simple and Complex CHO’s– There are two types of carbohydrates:

• Simple carbohydrates (Sugars)

– Used for quick, immediate energy

– Examples: fruits, sugars found in dessert foods

– Fruits are one of the richest natural sources of Simple CHO’s

MYTH: Eat sugar to boost your energy.

– FACT: Your blood glucose level peaks initially, but wears off quickly and below normal levels

– The problem: Sugar raises your blood levels of insulin, a hormone that signals your body to stop burning —and start storing fat.

THE CASE OF THE MISSING BLUEBERRIES

http://www.youtube.com/watch?v=78_PoRHkm_g

How Does Sugar Affect the Brain???https://www.youtube.com/watch?v=lEXBxijQREo

Simple and Complex CHO’s• Complex carbohydrates (Starches)

• Sugar molecules are strung together to make larger, more complex chains-”starches”

• Foods rich in complex CHO’s include vegetables, whole grains, peas, fiber and beans.

– Used to supply long-lasting energy

– Broken down into simple carbohydrates over time

• FACT: This provides a slow release of glucose over time-major fuel for all bodies cells , only source of energy for brain and red blood cells (Sustained energy)

EAT ONLY FOODS THAT WILL EVENTUALLY ROT

Warm-Up Jan. 20th 2017• Why is fiber a unique CHO?

• What is the function of fiber?

• Difference between simple and complex CHO’s?

Fiber cannot be digested and does not provide us with energy

Fiber: Moves waste through digestive system, prevents heart disease, cancers, diabetes, prevents constipation, keeps digestive tract clean

Simple: Sugars, provide immediate energy

Complex: Starches, provide long lasting energy

Fiber- A Unique CHO

• Fiber– Indigestible type of

complex carbohydrate-body cannot digest!

– Eat 20-35 grams of fiber daily

– Does not provide Energy– Function:

• Helps move waste through digestive system

• Helps prevents constipation, heart disease, diabetes and cancers by keeping the digestive tract clean!

Avoid Foods you see advertised on Television

The Best High-Fiber Foods1. Split Peas.

2. Lentils.3. Black Beans.4. Lima Beans.5. Artichokes.

6. Peas.7. Broccoli.

8. Brussels Sprouts

Fat (Lipids)

• Role of Fat:– Provides a lot of energy in long lasting activities

• Aerobic Activities tend to burn BODY FAT

– Store Essential Vitamins• Vit. A• Vit. D• Vit. E• Vit. K

– Source of Linoleic Acid- Essential for growth and skin care

Buy your snacks at the farmer’s market

Fat (Lipids)• Most concentrated

form of energy (9 cal/gram)

• Help insulate body• Cushions Organs• No more than 30%

of daily intake• 2 TypesSaturated FatsUnsaturated Fats

EAT WELL GROWN FOOD FROM HEALTHY SOIL

Saturated Fats– Saturated Fats

• Tend to be more solid in room temp.

• Found in animal meat and dairy

• Leading sources in American diet include: red meat, whole milk, cheese, hot dogs, and lunch meats.

• Liver uses saturated fats to manufacture cholesterol, therefore excessive intake raises blood cholesterol level, linking it to Heart disease

• These fats cause tissue damage leading to inflammation.

Unsaturated Fats

• Unsaturated Fats

– Liquid in room temp.

– Usually from plant sources: “Oils”-corn, soybean, and sunflower oils (high in calories for their weight and volume)

– Unlike saturated fats, unsaturated fats LOWER total blood cholesterol levels

– Reduced risk of heart disease

– We want these omega 3 fats, they are anti-inflammatory .

*73% of our brain cells are Fat, We need it to think! Let’s make sure were consuming the RIGHT fats

Cholesterol• Fatlike substance produced in liver

– Found in all animal meat– Adequate cholesterol is essential for many bodily

functions, however, too much can cause problems• Atherosclerosis

– Disease where cholesterolbuilds up in artery causing it to narrow.

Our Immune Systems are Highly Sensitive to toxins, often leading to infections

in the human body

Trans Fats• Process by which hydrogens are added

to unsaturated fats turning into solid fats creating trans fatty acids

• Used to improve texture and stability

• Raise LDL’s Lower HDL’s

• Examples: margarine, chips, and commercially baked goods

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm

Warm-Up Jan. 31st

• What do fats do for our bodies? What are healthy fats called? Unhealthy? What is the difference between them?

• Fats or Lipids cushion our organs, keep our bodies insulated, and provides energy for long lasting activities.

• Saturated Fats and Trans Fatty Acids = Unhealthy

• Unsaturated Fats = Healthy

Proteins (PRO)

• Main Function:

• Regulate growth and repair tissue

• Essential for growth and development!

• Alternate Function: Provides energy in times

of major energy need

When protein is consumed, the body breaks it down into amino acids.

Amino Acids- building blocks of protein

• 20 different amino acids

• 9 essential amino acids: Body can’t make these

• Whenever the body makes a protein-when it builds muscle, for instance- it needs a variety of amino acids for the protein making process.

Protein (PRO)• Role of Protein:

– Help to build body tissue during growth

– Replace damaged cells throughout life

– Regulate body processes

Enzymes- energized protein molecules. Substances that control reactions in body and help us digest micronutrients

“SPARK OF LIFE”-Stimulate the brain!

– Ex: meat, beans, fish, chicken (not fried),

lentils, quinoa, spirulina

Section 2: Vitamins, Minerals, and Water

YOU ARE WHAT YOU EAT SO DON’T BE FAST, CHEAP, EASY OR FAKE

Vitamins

• DO NOT PROVIDE ENERGY

• Vitamins are compounds that allow many of the chemical processes in the body to occur.

• Almost all vitamins must come from food or supplements

Vitamin C helps to fight infections.The famous

“cold” fighter

Vitamin B promotes

healthy skin

Types of Vitamins

• Two Groups of Vitamins– Fat-soluble vitamins: Vitamins A, D, E, K

• Stored in Fat• Utilized when needed

– Can be toxic if taken in large amounts

– Water soluble vitamins: Vitamins B and C• Dissolve in water• Not stored in body• Excreted in Urine• Must be replaced often• Nine H2O soluble vitamins

Minerals• Inorganic substances the body cannot

produce• Come from the earth’s crust• Functions:

– Heals wounds, facilitating muscle contraction, providing major components of bones.

• 2 types of Minerals– Trace Elements– Major Elements

Warm-Up February 6th

• What role does vitamins play for our bodies? 2 Types of vitamins?

• What does vitamin B and C do for our bodies (both water-soluble)

• Substances that allow chemical processes to occur. (circulation of blood, digestion of food, nerve and muscle activity/function)

• FAT and WATER soluble

• Vitamin B promotes healthy skin

• Vitamin C helps fight infections

Trace Elements

• Only needed in small amounts

• Ex. Iron, Copper, iodine, selenium, zinc..– Each mineral has a different purpose

• Iron- carries oxygen in blood

• Zinc- boosts immune system

Major Elements

• Needed in large quantities

• Ex. Calcium, Potassium, Sodium, Chloride…

– Each mineral has a different purpose

• Calcium- Develop bone strength, muscle contractions, blood clotting

• Sodium, Chloride and Potassium- Electrolytes that maintain body fluid

Water• 50-60% of body weight is water, most

important nutrient for our bodies-involved in every function of body!

• Function:– Carries nutrients and waste products to and from

cells (Plasma)– Lubricates joints– Allows you to swallow and digest foods– Allows you to absorb nutrients– Eliminates wastes– Regulate body temperature

• Should drink fluids often (8-10 cups/day)

“The Life Source” Why water is the most important

nutrient:1. Nearly ALL chemical reactions in body take place in water

2. Maintains homeostasis which regulates body temperature and electrolyte balance

Electrolytes affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes. You lose electrolytes when you sweat. You must replace them by drinking fluids that contain electrolytes. Water does not contain electrolytes.

3. Primary component of tissue

4. Carries waste out of body

5. Helps digest food

Our bodies need lots of WATER to cleanse toxins

Other Hydration tips for Athletes

• Drink 16 ounces of liquid two hours before the event. • Drink 4-8 ounces of liquid for every fifteen minutes

of exercise to minimize dehydration. • Weigh yourself before and after the event to learn

how much fluid is lost in sweat, then drink freely to replace it.

• Remember, just because you don’t feel thirsty it doesn’t mean you don’t need to drink.

• Cold-weather athletes (skiers) may not experience the build-up of heat as quickly as summer soccer players, yet they still need to replace their fluids, so do it!

Warm-Up Feb 6th

1. Describe the term glycemic index.

2. List 5 things that water does for our bodies. Why is it the most important nutrient?Glycemic Index: How quickly a food causes blood glucose levels to rise.

-Cleanses toxins

-Maintains homeostasis

-Transports waste out of body

-Aids in digestion

-Helps maintain body temperature

-Helps us absorb nutrients faster

Digestion Speed and Obesity• “Glycemic Index”- how quickly and how high a

food causes blood glucose levels to rise.

• Foods with a glycemic index (added sugars, processed foods) enter the blood stream quickly causing a spike in blood sugar and insulin

• The energy is released all at one time and is used quickly leaving you feeling hungry again

• BODY’S RESPONSE: Continued Eating in larger quantities

Warm-Up Feb. 8th

• What are nutrient dense foods?

• Define Glycemic Index.

• What is 1 benefit of juicing fruits and vegetables?

Section 3: Guidelines for Healthful Eating

Disease Caused By:

70% Lifestyle Choice

Do you smoke, do you exercise, what do you put in your

body?

30% Genetics & Luck of the Draw

Get the Most Out of Your Calories!Choose Nutrient-Dense foods!!!

– Foods that contain lots of vitamins and minerals relative to the number of calories.

– Low or NO amount of saturated fats, trans fats, added sugar, and salt.

SUPERFOODS: Nutrient rich foods considered to be especially beneficial for health and well being.

*Tip to get adequate Amounts of Nutrients :

Juicing Fruit and Veggies:

• Instant absorption of nutrients

into body’s cells!

Lifestyle is 80% Nutrition and 20% Physical Activity – Avram M.

Cooperman, MD

Cocoa Beans

Raw Honey

Chia Seeds

Spirulina

Goji Berries

Ginger Root How many superfoods are out there?

It is important for us to get a sufficient amount of oxygen, get adequate energy from foods, exercise, and rest/recover when we need to. Results… a functioning system that can take care of itself!

Let’s Investigate our Food choices…

• Is it organic and free of pesticides?

• Is it GMO free?

• How is it processed?

• Does the processing retain its nutritional quality, vitamins and minerals?

• Does it contain artificial or refined sugars?

• Do they have heavy metals?

All of these food companies use GMO’s in their products

“Eat real food, not too much, not too little, and mostly from plants”-Michael Pollan

As long as we let corporations do most of our cooking for us, our agriculture will continue to be dominated by giant monocultures of grain and animal factories.

Big companies only know how to buy from big farms. That means the movement to build a more diversified and local agriculture can develop only so far unless people are willing to buy from those farms—and they will only buy from those farms if they’re cooking.

In many ways, reforming American agriculture depends on rebuilding a culture of routine home cooking.

Cooking is a political act, with large consequences not only for ourselves but for the environment and agriculture as well.

Our growing distance from any direct, physical engagement with the processes by which the raw stuff of nature gets transformed into a cooked meal is changing our understanding of what food is.

The Blue Zone Reports

National Geographic decided to do a study on that areas of the world where people live the longest (longevity)

*They Discovered “The Blue Zones” :

Loma Linda, California ; Nicoya, Costa Rica ; Sardinia, Italy ; Icaria, Greece ; Okinawa, Japan

These areas share similar principals:

1. Their diets consist of purely whole plant foods: vegetables, grains, nuts, legumes, and fruit (most grow them themselves)

2. There are NO processed foods (artificial preservatives), nutritional supplements, packaged vitamins, gym memberships, or supermarket chains

3. Individuals in these areas are physically active, nonsmokers, tied to family and friends, and have a high degree of purpose in their lives

https://twitter.com/BlueZones

https://www.youtube.com/watch?v=ff40YiMmVkU&feature=youtu.be

Comparing Nutrient Dense V.S. Energy Dense Foods

1 Orange!

• Same amount of calories!

• Natural Chemicals

• “Nutrient Dense”

• Why?– Filled with….

• Water

• Fiber

• Complex Carbohydrates

• Antioxidants (Sweep damaged matter from body)

• Vitamins

• Minerals

• Phytochemicals

Tiny Piece of Glazed Donut..

• Same amount of calories!

• Synthetic Chemicals

• “Energy Dense”

• Why?– Filled with….

• Carbohydrates

https://www.youtube.com/watch?v=gdK8YLfJHYk

Daily Fruits Whole

Grains Leafy

Greens Nuts Carrots Green Tea

3 x Week Oily Fish Yogurt Broccoli Sweet

Potatoes Avocado

1 x Week Red Meat Pasta Dessert

0 x Week Fast Food Soda Canned Soup Processed

Meals “Diet”

Anything

GPS of Weekly Add-In’s…

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

Fun Fact: Phytochemicals are chemical compounds that occur naturally in plants (phyto means "plant" in Greek). Some are responsible for color and other organoleptic properties, such as the deep purple of blueberries and the smell of garlic.

Organic Must’s

More and more Americans are demanding foods free of synthetic chemicals

The chemical Diphenylamine (DPA) is used to help preserve fruits

DPA is banned in Europe because of safety concerns, yet its widely used on conventionally grown (non-organic) fruits in the US.

https://www.ewg.org/foodnews/summary.php

Making the Most of KALE: Sauté chopped onion, add 2 tbsp. Olive oil, 1 tbsp. vinegar, and 1 cup chicken broth. Add 4 cups of kale, cover,

simmer 5 minutes. Add ¼ cup dried cranberries to boost antioxidant content and simmer 10 mins. Ready to eat.

Making the Most of SPINACH: Cook fresh or thawed frozen spinach by sautéing

in olive oil with onion and garlic. Using spinach in soups retains the water-soluble

vitamins.

Making the most of SWEET POTATO: Scrub sweet

potatoes well with brush, leaving skin intact. Slice into round ½ inch thick. Spread 2 tbsp. coconut or olive oil, 1

tbsp. honey, sprinkle cinnamon on baking sheet.

Bake until tender (about 1 hr)

Juice Recipe Idea:3 Carrots

1 Pear1 beat

3 Kale Leaves1 lemon

½ piece ginger root½ wedge red cabbage

5 fresh Spinach Leaves

In 2004 research showed that chewing cinnamon-

flavored gum or even just breathing the scent of

cinnamon enhanced performance on mental tasks.

Making the Most of Cinnamon: Mix 1 teaspoon cinnamon to vanilla yogurt

A Swiss researcher published a review article on the

antioxidants and health benefits of olive oil in the International

Journal of Vitamins.

How Can I Get More Plant-Based foods into my diet?

The Benefits of Breakfast!

• Breakfast is important for refueling the body after a night’s sleep.

• Improves your ability to concentrate during class. Children who eat breakfast score higher in standardized test scores. They also are more creative

• Prevents low blood sugar which causes fatigue

• Improves one’s ability to control weight. Children who skip breakfast are almost twice as likely to become overweight.

• Kids who eat breakfast tend to do better in school and have fewer disciplinary problems.

• Kids who skip breakfast rarely make up for missed nutrients later in the day.

• Eating habits of adults who successfully maintain weight loss include eating breakfast almost every day.

Food Additives AssignmentInstructions:

• Each student will be provided with an ingredient list from a food label.

• After reading all of the ingredients in your food label, pick 2 ingredients that you are not familiar with (meaning you do not understand what the ingredient is or the function it has in your food). You are to research each of the 2 ingredients and explain what it is (origin), the role it plays in your food, and how the ingredient could be harmful to the body. Provide 2 other examples of foods that contain that ingredient, and finally decide if you would continue to eat that product.

• After researching the 2 ingredients on your food label, research the 5 ingredients listed below. (Be Specific as possible)

1. Polysorbate 60 2. Aspartame

3. BHT 6. Monosodium Glutamate 4. Caramel Color 5. TBHQ

• You must type your responses in paragraph form. You must also answer all of the following 6 questions about each ingredient in order to earn full credit. Use MLA format and provide 5 credible sources on works cited page.

http://www.consumerreports.org/cro/news/2014/01/caramel-color-the-health-risk-that-may-be-in-your-soda/index.htm

Genetically Modified Organism (GMO) Assignment

Smart or Scary?Instructions:

• The class will be divided into two groups to have a debate on whether or not genetically modified foods are healthy or unhealthy. Each person is to research genetically modified foods and answer the questions below. After researching the topic and answering the appropriate questions either for or against genetically modified foods, you are to write a short essay (3 to 4 sentences) explaining your own personal opinion about genetically modified foods being healthy or unhealthy. Make sure to use facts learned in your research.

Everyone will answer:

1. What is the definition of a genetically modified organism?

2. Briefly explain the process of genetically modifying a food.

3. List 5 examples of genetically modified foods.

Pros of GMO’s

1. Why should we genetically modified foods?

2. How does it benefit the consumer?

3. What are some of the health and environmental pros of GMO’s?

4. How do GMO’s benefit the farmer/rancher?

5. What is the cost of GMO’s?

6. Where can you purchase genetically modified foods?

7. Should GM foods be labeled?

8. Interesting facts to support debate position:

Cons of GMO’s1. Why should we not genetically modified foods?2. What are some of the health and environmental cons of GMO’s?3. How does GMO’s harm the farmer/rancher?4. Why is it important to society to stay away from genetically modified foods?5. Do GMO’s serve a purpose?6. Where can you purchase non-genetically modified foods?7. Should GM foods be labeled?8. Interesting facts to support debate position:

GMO’SSmart Or Scary?

Sources to use for research:

• U.S. Food and Drug Administration

• http://www.fda.gov/Food/default.htm

•

• Seeds of Deception

• http://seedsofdeception.com/

•Institute for Responsible Technology

• http://www.responsibletechnology.org/gmo-education

•

• Just Label It

• http://justlabelit.org/

•

• Organic Consumers Association

• http://www.organicconsumers.org/

•

• Center for Food Safety

• http://www.centerforfoodsafety.org/

•Food and Water Watch

• https://www.foodandwaterwatch.org/problems/gmos

•

•

• Better Health Channel

• http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_-_genetically_modified_%28GM%29

• Difference between trace and major elements?

• TRACE: needed in small amounts, carries oxygen to blood (iron) builds immune system (zinc)

• MAJOR: Need in large amounts! Calcium builds bone strength, potassium maintains body fluids

Warm-Up Oct. 1st

• What are the 3 functions that nutrients serve for our bodies?

• Which nutrients are macronutrients?

• Which are micronutrients?

Nutrients provide energy, build and repair body cells, and regulate body functions

Macronutrients: CHO’S, FATS,PROTEINS

Micronutrients: VITAMINS, MINERALS, WATER

Warm-Up February 26th

• Define terms nutrients and calories.

• What are the 3 macronutrients? 3 Micronutrients?

• Why are healthy eating habits so important for teens?

Nutrients: Substances in food that help us grow, repair itself, and provide energy

Macro:CHO’S,FATS,PROTEINS

Micro:VITAMINS,MINERALS, WATER

Calorie: Energy in foods

-Fastest period of growth

-Provide nutrients and calories (energy)

Warm-Up Feb. 29th

• What happens in our bodies when we digest food?

• Explain the role of carbohydrates.

• How many calories per gram are in CHO’s, fats, and proteins?

• Our bodies break down “catabolize” into smaller food molecules to be absorbed into our cells to nourish them.

CHO’S: Turned into SUGAR (glucose) to produce energy-should be getting from plant foods

CHO’s: 4 Proteins:4 Fats: 9

Bell Ringer March 2nd

1. What is another word for fat? What is the role of fats? Difference between saturated and unsaturated?

2. What is the difference between simple CHO’s and complex CHO’s?

-Provide 1 example of a healthy simple CHO and healthy complex CHO.

Fats = LIPIDS

LIPIDS provide energy for aerobic activities, cushion organs, and insulate our bodies (keep us warm!)

Saturated:BAD FATS! Solid at room temp., linked to high cholesterol and heart disease – limit these

Unsaturated: EXCELLENT FATS! Liquid at room temp., lower cholesterol levels and chances of heart disease

Simple CHO’S: immediate energy (apples, oranges,pears,strawberries)

Complex CHO’S: long lasting energy (peas, nuts, beans, sweet potatoes)