nutrition - is the science that studies how the body makes use of food diet - is everything you eat...
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Nutrition
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Nutrition: Words to Know NUTRITION - is the science that studies how the
body makes use of food
DIET - is everything you eat and drink
NUTRIENTS - are the substances in food
CALORIES – See the next slide
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A calorie is a unit of energy produced by food and used by the body
There are 3500 calories in a pound◦ Fat: 1 gram = 9 calories◦ Protein: 1 gram = 4 calories◦ Carbohydrates: 1 gram = 4 calories
What’s the deal with CALORIES?
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Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need:
◦ Carbohydrates◦ Protein◦ Fat◦ Vitamins◦ Minerals◦ Water
6 Essential Nutrients
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Your body's main source of energy.
Most calories (55-60%) should come from carbohydrates.
Carbohydrates can be grouped into two categories: Simple and Complex. ◦ Simple Carbohydrates = Sugars ◦ Complex Carbohydrates = Starch & Dietary fiber.
CARBOHYDRATES
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Grain products◦ Breads ◦ Cereals◦ Pasta ◦ Rice
Fruits Vegetables
Main Sources of Carbohydrates
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Needed for growth; building and repair or body tissues
The “building blocks” of the body Secondary energy source
PROTEIN
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2 Kinds of Proteins:
Main Sources of Protein
Complete Proteins: Contains all of the
essential amino acids
Incomplete Proteins: Do NOT contain all the essential amino acids
Come from Animals Meat - fish, poultry
Milk Yogurt Eggs
Come from Plants Grains
Legumes-Dry Beans Nuts
Seeds
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2 Types: Saturated and Unsaturated Maintains skin and hair Cushions vital organs Provides insulation Production and absorption of certain
vitamins and hormones.
FAT
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Animal-based foods ◦ Meats ◦ Milk products◦ Oils
Nuts ◦ Peanut butter
Main Sources of Fat
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Help to regulate chemical reactions in the body.
Vitamins cannot be made in the body, we must obtain them through the diet.
Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose.
Vitamins come from a variety of sources ◦ Eat a assorted & colorful diet!
VITAMINS
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Minerals are components of foods that are involved in many body functions.
Minerals are not a source of energy and are best obtained through a varied diet rather than supplements.
Minerals come from a variety of foods
MINERALS
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Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.
Most of our body weight (60-70%) is made up of water.
Drink at least 64 oz. per day
How do you know if you are drinking enough water? ◦ Clear urine
WATER
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Food Labels Serving Size – The amount of food, such as 1
cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food.
What is the serving size for this food? ◦ Answer - ½ Cup
How many serving are in this container? ◦ Answer - 4 Servings
How many calories are in 1 serving of this food? ◦ Answer – 90 Calories
How many calories are in 3 serving of this food? ◦ Answer – 270 Calories
Using the Percent Daily Value◦ Low = 5% or less of the Daily Value◦ Moderate = 6%-19% of the Daily Value◦ High = 20% or more of the Daily Value
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Nutrition Facts
AssessmentAnalyze the
nutritional value of this food.
ALL nutrients with a
percent daily value should be listed in the chart
List both the nutrient AND the percentage
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McDonald's Big Mac
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Food Label Assessment 10 point Assessment
Please read the directions CAREFULLY!!!
Turn your paper over when you are done
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Build a Healthy PlateFeaturing MyPlate and the 2010 Dietary Guidelines
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What is MyPlate?MyPlate is a tool designed to remind
Americans to eat healthfully MyPlate illustrates the five food groups
using a familiar mealtime visual, a place setting
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MyPlate Key Messages Balancing Calories
◦Enjoy your food, but eat less.◦Avoid oversized portions.
Foods to Increase◦Make half your plate fruits & vegetables.◦Make at least half your grains whole. ◦Switch to low-fat (1%) or fat-free (skim) milk.
Foods to Reduce◦Choose foods that have less sodium. ◦Drink water instead of sugary drinks.
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Build a Healthy Plate by Choosing…
• Nutrient-dense foods • A variety of fruits and
vegetables in a rainbow of colors.
• Fiber-rich whole grains • Low-fat or fat free milk and
dairy products.• Protein foods that are low
in fat.
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CUT BACK • SOLID FATS
– Saturated fat & trans fat heart disease– Replace with healthy unsaturated fat
• ADDED SUGAR– Sugar adds calories weight gain– Choose water, 100% juice over soda
• SALT (SODIUM)– Raises blood pressure hypertension – Processed foods, fast food, frozen meals– Season with spices and herbs instead of salt
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Nutrition Related DiseasesA TYPICAL AMERICAN DIET
TOO HIGH in:oSaturated fatoSodiumoSugar
TOO LOW in:oWhole grainsoCalciumoFiber
Such a diet increases the risk of diseases, including:◦Heart Disease◦Diabetes◦Cancers (colon, prostate, mouth, throat,
esophagus, lung, stomach) ◦Osteoporosis
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A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.
A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. Many foods that come as a single portion actually contain multiple servings.
Get Wise To Portion Size Video (19 minutes) SAFARI MONTAGE
*There will be a 5 question quiz upon completion of the video*
Portion Distortion
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