Trivia Challenge!You Are What You Eat

What foods do you eat that not only look like a structure/organ in the body but also help that specific structure in terms of function

and overall health

Example: Kidney beans look like the kidney and help improve kidney function

Kidney Bean/Kidney

Celery/Rhubarb; bone growth because of sodium content

Figs: testes; increases sperm production and helps to decrease male sterility

Sweet Potato: Pancreas; helps diabetics manage blood sugar

Orange/Citrus: Mammary glands; lymph function

Garlic/Onion: body cells; clears waste

Olives: Ovary; function

Why do we eat?

•Appetite–a desire, rather than a need to eat

•Hunger–a natural drive that protects you from starvation

Our bodies need to remove substances from our food in

order to help our bodies grow, have energy, and stay healthy….

These substances are called

NUTRIENTS

What are the 6 essential nutrients?

•CARBOHYDRATES•FATS•PROTEINS•VITAMINS•MINERALS•WATER

Energy Yielding Nutrients

• Carbohydrates–4 calories per gram

• Protein–4 calories per gram

• Fat–9 calories per gram

Determining the Energy Value of Foods

Converting calories to grams = division (÷)

• 54 calories from fat = ___________ grams of fat

• 28 calories from protein = ___________ grams of protein

• 19 grams of carbohydrate = ___________ calories from carbohydrates

• 16 grams of fat = ____________ calories from fat

Converting grams to calories = multiplication (x)

Alison is 16 years old. Her daily caloric needs = 1842 calories per day. She wants to consume 65% of her

calories from CHO, 20% from FAT, and 15% from PRO. How many calories and grams does that equal from each

nutritent?

• Calories from…

• Carbohydrate

• Fat

• Protein

• Grams from…

• Carbohydrate

• Fat

• Protein

Simple Carbohydrates(sugars)

Disaccharides

Monosaccharides

Glucose GalactoseFructose Maltose Sucrose Lactose

Simple Carbohydrates v. Complex Carbohydrates

STARCHGLYCOGEN(GLUCOSE)

Complex Carbohydrates(starches)

- Storage form of glucose- Made and stored in the liver

- Storage form of glucose in plants

- Solubleoatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, beans, dried peas, blueberries, cucumbers, celery, and carrots.

- Insolublewhole wheat, whole grains, seeds, corn, fruit and vegetable skins

Glycogen:

Starch:

Fiber:

Type II DiabetesType II Diabetes

CARBOHYDRATES

Carbohydrates are your body’s main source of energy!!

SIMPLE: COMPLEX:IMMEDIATE ENERGY DELAYED ENERGY

FIBER

Alfalfa sprouts Arugula Lettuce

Spinach Beets Bell Peppers

Soy beans Broccoli Brussels sprouts

Cabbage Carrots Cauliflower

Chives Tomato Garlic

Green onions Green peas Horseradish

Sweet Potato/Yam Sauerkraut Kale

Yellow Squash Winter squash18

Artichoke Artichoke Hearts Asparagus

Avocado Celery Chickpeas

Chile peppers Cucumber Eggplant Endive

Green beans Kidney beans Lemon grass

Lentil beans Navy Beans Okra

Split Peas Radishes Radicchio

Rutabaga Turnips Zucchini

Bamboo shoots Corn

Iceberg Lettuce

Lima beans Mushrooms

Potato (white) Rhubarb

Water chestnuts

Apple Orange Apricots

Pomelo Blueberries Papaya

Blackberries Peach Cantaloupe

Pear Cherries Pineapple

Grapefruit Plum Grapes (all types)

Raspberries Honeydew Strawberries

Kiwi Tangelo Melon

Tangerine Nectarine Watermelon

Bananas Fruit sauces

Candied fruit MangoesCoconut Marmalade

Dates PersimmonsDried fruit PlantainsFruit juices RaisinsFruit preserves

http://www.youtube.com/watch?v=faDt8idSaII&feature=related

Healthiest CHO sources

• Whole grains• Non-starchy veggies• Fruit

• Refined starches• Sweets• Sugars• Starchy Veggies

• 100%; multi-grain; oat; rye• Broccoli, soy, spinach…• Orange, pear, peach…

• White rice, pasta, bagels…• Cookies, pastries…• Gummy candies, soda…• Corn, potatoes

Glycemic Index

V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.

Breads, Cereals and GrainsBreads & Cereals To Choose

100% sprouted wheatWhole grain100% whole wheatUnsweetened bran cerealsMulti-grainMuesli (low fat, no sugar added)Oat bran breadOat branPita, whole wheatOats, oatmealPumpernickelPuffed wheat (unsweetened)RyeRice bran

Breads, Cereals and Grains• Breads & Cereals To Limit

Bagels (all types) English muffinsBiscuits Granola (all types)Bread (except on "Choose" list) Melba toastBread crumbs Muffins (all types)Bread sticks PancakesCakes Pastries (all types)Cereal (except on "Choose" list) Pita bread (white)Chips (all types) PopcornCookies Popcorn cakesCornbread Rice cakes Crackers (all types)Rolls (dinner, hamburger buns, etc.) CroissantsTortillas (except whole wheat) DonutsWaffles

Starchy FoodsStarchy Foods To Choose

BarleyLentilsBeans (black, kidney, red, garbanzo, etc.)Oats, oatmealBuckwheatPasta, whole wheatBulgurPeas (split, black-eyed)ChickpeasRice (basmati, bulgur, brown, wild)CouscousTabouli

Choosing the Best Carbohydrates

Sources of carbohydrates with the best nutritional value are sometimes referred to as “good carbs”.

Best Food Sources of Carbohydrates

A. Raw or lightly steamed vegetablesB. Most whole, raw, fresh fruitC. Beans, legumes, nuts and seedsD. High fiber 100% whole grains

Good Carbs vs Bad Carbs? Sources of carbohydrates with less

nutritional value are sometimes called “Bad” carbohydrates.

Food Sources of Carbohydrates to be consumed in moderation

A. Pastries, Sugary sodas, white bread, white rice, low fiber processed foods

*Sugars from these carbohydrate foods are rapidly absorbed into your blood stream, causing blood sugar problems. This may interfere with weight loss and contribute to weight gain, diabetes and coronary artery disease.

Glycemic Index

V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.

http://www.glycemicedge.com/glycemic-index-chart/

Starchy Foods

Starchy Foods To Limit

Beans (baked, refried)PretzelsGranola (all types)Rice (white, fried, spanish)Noodles, ramen-stylePasta (white, green, red)Taco shellsPotatoes (all types)      

Review Questions.• What is the difference between appetite and

hunger?

• Please list the 6 essential nutrients. Star (*) the 3 that provide your body with energy.

• What is the difference between a simple carbohydrate and complex carbohydrate in terms of how they provide your body with energy?

• Extra Credit: List 3 vegetables from the “A” list…

What to do? What to do?

• 1. Complete review questions 1-4 and turn in

• 2. Pick up a worksheet on Fats and Proteins. As well, pick up ONE card that has the name of a food on it.

• Using the color green, circle the foods that you think contain mostly SATURATED FATS.

• Using the color orange, circle the foods that you think contain mostly UNSATURATED FATS.

Olive Oil Butter Canola OilAlmonds Milk CheeseChicken Avocado Peanut

ButterBacon Cashews Beef

Create 7 “connections” between the nutrition terms.Write 1 term of your choice, draw a line to a 2nd term of your choice, and then provide your reason for the connection on

the line you had drawn…

FATS

Fat is an important part of your diet! It is used to help keep you healthy by:

- building cell membranes- carrying vitamins - giving you energy: 20-35%- promoting normal growth

Types of Fat

SATURATED: UNSATURATED: usually solid at room usually liquid at room temperature temperature

CHOLESTEROL

- A waxy, fat like substance produced by the body that is used to build cells and make other substances.

= GOOD

= BAD

Fat consumption and cholesterol levels…

• Saturated fats – raises LDL levels

• Unsaturated fats – do not raise/lower LDL levels and raise HDL

• Trans fats – raises LDL levels and decreases HDL levels

PROTEINS• Used for

–Energy : 10-15%– Building and repairing cells

• Made up of amino acids– essential amino acids: our body can not make them so we must get them through our food.

. . . . . . . . .

Types of ProteinsCOMPLETE: contain all the essential or necessary amino acids that our body needs.

INCOMPLETE: is missing one or more of the essential amino acids that our body needs.

+

VITAMINS

Vitamins are compounds that help to regulate body processes (jobs).

- fight disease- provide energy

MINERALS

Minerals are substances the body uses to form healthy bones- and teeth, keep blood healthy, and

keep the heart and other organs working properly.

WATER

Essential to ALL body functions

- Carries nutrients - Regulates temperature- Helps with digestion and absorption

Guidelines for Good Nutrition

• Eat a variety of foods every day

• Avoid foods that are high in sugar and salt

• Match how active you are with the amount of food you eat