NUTRITION : NUTRITION Section 1:
Carbohydrates, Fats and Proteins
FOOD IS FUEL : FOOD IS FUEL *Food is the fuel that runs your body.
Metabolism: chemical processes that take place in your body to keep you alive and active.
-requires energy and nutrients
*Carbohydrates, fats and proteins provide energy.
*Energy in food is measured in calories.
CARBOHYDRATES : CARBOHYDRATES Found in fruit, milk, cookies and potatoes.
Two types of carbohydrates:
1. Simple: made up of single or double sugar molecules.
2. Complex: made of many sugar molecules that are linked together.
What’s Your Health IQ? : What’s Your Health IQ? TRUE OR FALSE??
Eating too much protein, carbohydrate or fat will make you gain weight.
Peanut butter and potato chips are high in cholesterol.
Fiber is not important because it cannot be absorbed.
You do not need to worry about getting enough vitamins and minerals because they are needed in such small amounts.
Water is a nutrient.
The Recommended Dietary Allowances are guidelines for the amounts of nutrients we need.
Snacking is bad for you.
Answers on the next screen.
How much did you know? : How much did you know? True
False, plant foods do not contain cholesterol.
False, fiber enables food to move through the intestines smoothly and efficiently.
False, your body cannot produce all vitamins and minerals so you need to consume them in the diet.
True
True
False, choosing the right kind of snacks can provide energy and nutrients.
OBJECTIVES: : OBJECTIVES: Name the six classes of nutrients.
Identify the functions and food sources of carbohydrates, proteins and fats.
Describe the need for enough fiber in your diet.
Identify one health disorder linked to high levels of saturated fats in the diet.
Describe how diet can influence health.
PURPOSE: : PURPOSE: The purpose of this section is to learn about the functions and food sources of dietary carbohydrates, fats, and proteins, You will also learn what these nutrients are used for in the body and how the levels of these nutrients in your diet affect your health.
THINK ABOUT IT! : THINK ABOUT IT! “You are what you eat.”
Write a brief paragraph explaining what this means to you.
WHAT IS NUTRITION? : WHAT IS NUTRITION? Nutrition: the science or study of food and the ways in which the body uses food.
Nutrients: are substances in food that provide energy or help form body tissues and are necessary for life and growth. 6 Classes of Nutrients
1.Carbohydrates
2.Fats
3.Proteins
4.Vitamins
5.Minerals
6.Water
Slide 10 : Carbohydrates: a class of energy-giving nutrients that include sugars, starches, and fiber.
Fats: a class of energy-giving nutrients that are also the main form of energy storage in the body.
Proteins: a class of nutrients made up of amino acids, which are needed to build and repair body structures and to regulate processes in the body.
BALANCED DIET : BALANCED DIET To live, grow and be healthy a person must eat and drink the correct amount of nutrients.
Too little food = weight loss, poor growth and possibly death.
Too much food = can cause illness.
Too much fat in diet = body fat.
Extra body fat = risk of heart disease, high blood pressure and other chronic diseases and disorders.
Activity: : Activity: Read page 156 (Sugars: Sweet & Simple) through 157 (Fiber).
Read Figure 2 activity on page 156 and answer the following question.
Why fruit is considered to be a healthier source of simple carbohydrates than cookies are?
HERE’S A LITTLE TIP! : HERE’S A LITTLE TIP! A person consuming 2,000 calories a day should eat no more than 10 teaspoons of added sugar a day.
However! USDA surveys show that the average American consumes about 20 teaspoons of sugar per day.
An average 12 oz can of soda contains about 9 teaspoons of sugar.
Diets high in added sugars have been linked to an increased risk of obesity, osteoporosis, heart disease, and dental caries.
How much sugar do you eat? – Think about it!
FATS : FATS FATS = good or bad?
Depends!
*You need fat for your body to function properly.
*Also adds texture, flavor & aroma to foods.
Too much & wrong kinds = weight gain, heart disease and cancer.
What is fat? : What is fat? Lipids: fatty or oily substances that do not dissolve in water.
Fats are large molecules that are made up of fatty acids and glycerol.
Triglycerides: three fatty acids linked to one glycerol.
Read the Four Fat Facts on page 158.
Saturated Fats: : Saturated Fats: *Fats that are made up of saturated fatty acids.
*They are solid at room temperature.
*Come from animal foods such as meat and milk.
*Coconut and palm oil contain saturated fat.
If you eat a lot of meat, whole mild, butter and
ice cream ,your diet will be high in saturated fat.
*This diet can lead to: obesity, high cholesterol levels and heart disease.
Unsaturated Fats: : Unsaturated Fats: *Made up of unsaturated fatty acids.
*Common in plants.
*Liquid at room temperature.
Monounsaturated fats Polyunsaturated fats
*olive oil *corn oil
*canola oil *sunflower oil
*peanut oil *soybean oil
*lowers risk of heart disease *fish and seafood
* proved protection against heart
disease
Slide 18 : Trans fats: unsaturated fatty acids that are formed when vegetable oils are made into hard margarines.
* May increase the risk of heart disease.
Total fat intake for teens should be 25-35 percent of total Calorie intake with limited amounts of saturated fat, cholesterol and trans fat.
Activity: Food Label Math : Activity: Food Label Math 1.Get a food label from one of your favorite snack food items.
2.Write down the total number of Calories in one serving of the food item.
3.Write down the number of grams of total fat per serving, and the number of grams of saturated fat per serving.
4.Calculate the Calories that com from fat in one serving of the food. (1 gram of fat contains 9 Calories)
5.Calculate the Calories that come from saturated fat.
6.Calculate the percent of the fat in the food that is saturate fat.
GO TO NEXT SCREEN FOR CALCULATION HELP
Here’s Some Help! : Here’s Some Help! 1.Total fat Calories = no. grams of fat x Calories/gram
2.Total saturated fat Calories = no. grams of saturated fat x 9 Calories/gram
3.[Percentage of saturated fat = (total fat Calories divided by saturated fat Calories)
x 100]
CHOLESTEROL: MISCONCEPTION ALERT! : CHOLESTEROL: MISCONCEPTION ALERT! You may think that cholesterol is a type of fat. However, cholesterol is a type of steroid (the hormones testosterone and estrogen are other examples of steroids). Both fats and steroids are types of lipids. Lipids are diverse compounds that consist mostly of carbon and hydrogen atoms.
CHOLESTEROL : CHOLESTEROL *A type of lipid.
*Found in all human and animal tissues.
*Needed to make vitamin D, cell membranes, certain hormones, and bile.
*Your body makes cholesterol, but you also get it from your diet.
*LDL is a cholesterol-containing molecule that brings cholesterol to the body cells.
*LDL levels too high in blood causes plaque to form on the walls of blood vessels. – Can block blood flow to the heart. Making LSL cholesterol known as “bad cholesterol.”
*HDL caries cholesterol back to the liver where it is removed fro the blood. This is known as “good cholesterol.”
*Found in foods such as meat, fish, poultry, eggs and dairy products.
*Rising cholesterol levels = risk of heart and blood vessel disease.
MYTH vs FACT???? : MYTH vs FACT???? MYTH
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.
PROTEINS : PROTEINS *Muscle, skin, hair and nails are mostly protein.
*Helps build new cells and repair existing ones.
*Needed to form hormones, enzymes, antibodies.
*Eating more protein than needed it can be stored as fat.
*Proteins are made up of chains of amino acids.
*20 different amino acids make up body proteins. 9 of which our bodies cannot make.
*Essential proteins are the 9 amino acids our bodies cannot make.
*Essential proteins must be eaten in your diet.
*Nonessential amino acids are the ones your body makes.
*Protein comes from animal and plant foods.
How to get protein in your diet: : How to get protein in your diet: Complete proteins such as meat, eggs and dairy products contain essential amino acids.
Incomplete proteins have low amounts or none of the essential amino acids that are needed for your body. These are plant proteins found in legumes, grains and vegetables.
Eat a variety of foods such as red and white meats, fish, dairy foods, lugumes, nuts and grains.
It is recommended that 10-35% of your total Calorie intake should be from protein.
EAT HEALTHY : EAT HEALTHY LIVE LONG!!