Transcript Nutrition section 1 - Mr

Carbohydrates, Fats, & Proteins
Chapter 7
Section 1
Page 154-160
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.
2.
3.
4.
5.
6.
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Nutrient:
Substance in food that
provides energy &
helps form body
tissues & is necessary
for life & growth
Carbs, 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
• Main fuel of the body…it keeps your
brain and muscles functioning!
• Carbohydrates are broken down into the
bloodstream as GLUCOSE (blood sugar)
2 types of Carbs
SIMPLE
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Quick energy
Table sugar
Candy
Pop
Fruit
Milk
COMPLEX
• Starches
• Must be broken down
during digestion to
provide body with
energy
• Cereal
• Bread
• Rice and Pasta
Simple Carbohydrates
• Glucose
– Sugar that circulates in
blood
– Most important b/c
provides energy to
body’s cells
• Fructose
– Fruit sugar
– Naturally in fruit
– Added to drinks
• Lactose
– Milk sugar
– Found in dairy
products
• Sucrose
– Table sugar
– Refined sugar
How much sugar should you
have in a day?
• If you consume 2,000 calories a day
• No more than 10 teaspoons a day
• 20 oz. Soda contains 16 teaspoons
• Diets high in added sugar have been linked
to obesity, heart disease, osteoporosis
Complex Carbohydrates
Glycogen
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•
Eating more carbs than
your body needs
Body’s quick energy
reserve
Fiber
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Provides little energy
Cannot be digested by humans
Keeps intestines healthy
Prevents constipation
May help prevent colon cancer
and heart disease
• Soluble-dissolve in water; hold
water in intestines
• Insoluble-does not dissolve in
water; add bulk to waste
Carbohydrates in your diet
45-65% of diet should be from
carbohydrates
50% should be COMPLEX
10% should be SIMPLE
TOO MUCH CARBOHYDRATES WILL
TURN INTO FAT!
FATS
• 1 GRAM = 9 CALORIES
• Fat on our bodies:
– Provides insulation to keep us warm
– Protects our internal organs
– A source of stored energy
• Fat in our diet:
– Provides flavor to food
– Gives us a sense of fullness
– Helps carry vitamins around in the bloodstream
2 types of Fats
Unsaturated
• 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
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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
• Your body makes cholesterol
• Foods such as, meat, eggs, & dairy
products
2 types of Cholesterol
HDL
High Density Lipoprotein
• Carries back to liver
where it is removed from
blood
• High levels reduce risk
for heart disease
GOOD cholesterol
LDL
Low 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 SATURATED
20% 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 CALORIES
• All parts of our body depend on protein
for SURVIVAL
• Build muscle, important for bones,
cartilage, blood & skin
• An energy source
2 types of Proteins
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Complete
Animal foods
Meat
Fish
Poultry
Eggs, cheese, milk
Soy & Tofu
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Incomplete
Rice, wheat, corn
Nuts
Plant sources
These do not contain
all the essential
amino acids your
body needs
Proteins in your diet
10-35% of diet should be from proteins
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
If you eat too much protein, the extra amount will
be stored as FAT!