Transcript DO NOW
DO NOW Write down as many of the 6 nutrient categories as you can think of on a blank sheet of paper. Nutrient Types Carbohydrates Protein Fats (Lipids) Vitamins Minerals Water Nutrients and the Food Pyramid Fill out “Nutrients Supplied by the Food Pyramid” worksheet as nutrients are being discussed in class. Why Nutrients are Important Food is important for our bodies because it gives us energy, or calories and nutrients. Nutrients are substances derived from food that make our bodies healthy. The only way to get adequate nutrients is to eat the right amounts of a variety of foods. There are over 40 different nutrients, but we organize them into six categories. If you eat a wide variety of foods, you will automatically be eating all 40 nutrients to help keep you healthy. Carbohydrates •Made up of carbon, hydrogen and oxygen •Body’s main source of energy •Body converts carbs into glucose •Glucose that is not used is turned into glycogen and is stored in adipose tissue •4 calories per gram •55-65% of daily calories should come from carbs Carbohydrates: Simple vs. Complex •Simple Carbohydrates •sugars – fruits, vegetables, and milk •Provides quick short lived energy •Complex Carbohydrates •starches – chemically more complex – rice, grains, seeds, nuts and legumes •Provides long lasting energy Carbohydrates: Fiber •Found in tough, stringy part of vegetables, fruits, and grains •Special form of complex carbohydrate •Prevents constipation, appendicitis, and other intestinal problems •Reduce risk of some cancers and heart disease and helps control diabetes. Protein •Muscle, bone, connective tissue, teeth, skin, blood, and vital organs all contain protein. •Build new tissue during important growing parts of life •New replaces old throughout entire life •Regulates Body Processes •4 calories per gram •Excess protein converted to fat for storage Protein: Amino Acids •Made of chains of building blocks called amino acids •20 total •9 essential •body makes all but nine, which we get from food Fats (Lipids) •The body needs fat as it is a form of energy •Fats are made up of fatty acids •9 calories per gram •Carry vitamins A, D, E, and K into blood and serve as a source of linoleic acid •Add flavor and satisfy hunger •Surround and cushion vital organs Fat: Two Types •There are two types of fats: •Saturated – fatty acid holds all the hydrogen atoms it can (animal fats and tropical fats) •Unsaturated – missing one or more pairs of hydrogen atoms (olive, canola, soybean, corn, and cottonseed oils) Vitamins 1. 2. 3. 4. Needed in small amounts Do not supply calories Speed up reactions that produce energy in body cells Types 1. Water-Soluble – pass easily into bloodstream in process of digestion Fat –Soluble – absorbed and transported by fat Where to find Vitamins Vitamin A--carrots, sweet potatoes, yellow-orange vegetables, dark leafy green vegetables, milk, apricots, cantaloupe, mangos, peaches B. Vitamin D--Vitamin D fortified milk, salmon, tuna, egg yolk, sunshine C. Vitamin B--enriched cereals, enriched bread, fish, lean meat, liver, milk, pork, poultry, whole grain cereals, eggs D. Vitamin C--citrus fruits, berries, cherries, watermelon, tomatoes, cabbage, green vegetables, peppers, potatoes. E. Calcium--milk, cheese, yogurt, ice cream, cottage cheese A. F. Iron--red meat, spinach, eggs, breads and cereals Minerals Each mineral has its own unique function in health Body requires larger amounts of some minerals than others. – Calcium – – – trace minerals (iron, iodine, copper, and other) structure to bones develop and maintain bone strength aids in muscle contraction and blood clotting Sodium, chloride, and potassium – – known as electrolytes maintain and balance of fluid within body cells Water -greatest percentage of body -regulator and vital to every body function -carries nutrients to and transport wastes from cells -lubricates joints and mucus membranes -helps body cool down -body uses 10 cups per day -recommended to drink 6 – 8 cups a day -fruits, vegetables, and milk products contain about 75% water Eat a variety of foods! One's diet should include a variety of foods because no single food supplies all the required nutrients. All nutrients are needed because of the way they work together. They compliment one another, which means that one nutrient alone, cannot do its job. It needs the other nutrients to be able to complete its function. Reducing Fat Consumption 1. Use low fat (1 or 2%) or skim milk. 2. Use a vegetable oil spray like PAM for baking. 3. Use oil instead of shortening whenever possible. 4. Eat popcorn that has been made in a hot air popper. 5. Use graham cracker crusts for pies and desserts. 6. Use light or fat-free dressings. 7. When making quick breads, such as pancakes, waffles, or muffins, use applesauce instead of the recommended fat. 8. Avoid products listing oil or fat as one of the first three ingredients. 9. Learn to read labels so you know what you are eating. 10. Avoid frying foods. The New Dietary Guidelines Balancing Calories to Manage Weight Foods To Reduce Foods and nutrients to increase Building Healthy Eating Patterns Helping Americans make healthy choices Closure Answer Journal Questions 2-5 http://www.health.gov/dietaryguidelines/dga201 0/DietaryGuidelines2010.pdf http://www.choosemyplate.gov/foodgroups/downloads/MyPlate/DG2010Brochure.p df