Transcript Food Sources - Washburn High School

Warm Up Question
 What
are 3 items that have artificial
sweeteners in them
 What
is better for you Coke vs. Diet
Coke vs. Coke Zero? Explain your
answer.
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Artificial Sweeteners May Disrupt
Body’s Blood Sugar Controls
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Artificial sweeteners may disrupt the body’s ability to regulate blood
sugar, causing metabolic changes that can be a precursor to
diabetes, researchers are reporting.
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Found that many conditions, including obesity and diabetes, had
been linked to changes in the microbiome. “What the study
suggests, is we should step back and reassess our extensive use of
artificial sweeteners.”
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After a week, there was little change in the mice that drank water or
sugar water, but the group getting artificial sweeteners developed
marked intolerance to glucose.
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Glucose intolerance, in which the body is less able to cope with
large amounts of sugar, can lead to more serious illnesses like
metabolic syndrome and Type 2 diabetes.
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Under the name
Splenda. Sucralose is
basically denatured
sucrose. Its preparation
involves chlorinating
sucrose, chemically
changing the structure
of the sugar molecules
by substituting three
chlorine atoms for three
hydroxyl groups.
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Potential Side Effects

Birth defects

Blurred vision

Gastrointestinal problems

Lupus

Multiple sclerosis

Escalation of Alzheimer's
Disease
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Seizures, dizziness and
migraines
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Problems with blood sugar
increases
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Weight gain
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Various forms of Cancer
 Avoid
products that are labeled "low
calorie," "diet," "sugar free," or "no
sugar added" since they all likely
contain sugar additives.
 When
in doubt Read the label.
 Use
natural sweeteners like agave
nectar or raw honey.
 Use
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of Agave nectar also has a lower
glycemic index.
Stevia
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Stevia is a South American plant native to Paraguay
that traditionally has been used to sweeten
beverages and make tea. The word “stevia” refers to
the entire plant and its components, only some of
which are sweet. The sweet tasting components of
the stevia plant are called steviol glycosides. Steviol
glycosides can be isolated and purified from the
leaves of the stevia plant and are now added to
some foods, beverages and tabletop sweeteners in
the U.S. and elsewhere.
Stevia Side Effects
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Aside from an allergic reaction, the side effects of
stevia are short lived, reports FitDay. The
sweetener can lower blood pressure and can be a
concern for people with existing low blood
pressure problems. Stevia also lowers blood
sugars, and should be use cautiously by diabetics
or anyone with uncontrolled blood sugar levels. he
approved form of stevia is considered safe but
concerns about how it interacts with various
medications, such as anti-inflammatory drugs and
calcium channel blockers, exist.
Stevia Side Effects
 FDA
has not permitted the use of wholeleaf Stevia or crude Stevia extracts
because these substances have not been
approved for use as a food additive
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Nutrients
 The
food you eat is a source of
nutrients. Nutrients are defined as
the substances found in food that keep your
body functioning.
 Your
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body needs nutrients to…
Fuel your energy.
Help you grow.
Repair itself.
Maintain basic bodily functions.
Balance is Key
For years, people held to the idea that there are “bad”
nutrients and “good” nutrients when, in fact, all nutrients play a
certain role in the body. Even those nutrients once considered
“bad” such as fats and carbohydrates perform vital functions in
the body and if one consumes too many “good” nutrients such as
vitamins or minerals there can be harmful results, as well.
These three are the framework of the Food Guide Pyramid:
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Balance - Eat foods from all groups of the Food Guide Pyramid.
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Variety - Eat different foods from each food group.
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Moderation - Eat more foods from the bottom of the pyramid, and
fewer and smaller portions of foods from the top of the pyramid.
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Balance is Key
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©2002 Learning Zone Express
The 6 Essential Nutrients
 Water
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals
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The 6 Essential Nutrients
 Macro
Nutrients
Nutrients
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Carbohydrates
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Water
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Protein
Fat
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Vitamins
Minerals
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MACRO GIVES YOU ENERGY
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 Micro
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MICRO SUPPORTS ENERGY
Water
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Did you know?
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1/2 to 3/4 of the human body consists of water!
Functions in the Body:
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Water carries nutrients to your cells and carries waste
from your body.
Regulates body temperature.
Dissolves vitamins, minerals, amino acids and other
nutrients.
Lubricates joints.
It is recommended that teens drink 6-8 glasses (8 fl.oz each) of water each day.
This is in addition to around 4 cups of water you get from food each day.
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Carbohydrates
Carbohydrates are the body’s main source of energy
and provide the body’s need for dietary fiber.
 Food
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Pasta, breads, cereals, grains, rice, fruits,
milk, yogurt and sweets.
 Two
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Sources:
types of Carbohydrates:
Starches or Complex Carbohydrates
Simple Carbohydrates
Simple Carbohydrates
 Food
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Fruits, juices, milk, and yogurt.
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Candy, soda, and jelly.
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Sources:
These simple carbohydrates have a bad reputation
because they are high in calories and low in
nutritional value.
Soda Labels
 How
much sugar is in a can of Dr.
Pepper?
 How
much sugar is in a 20 oz bottle of
Mountain Dew?
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©2002 Learning Zone Express
What was the recommended
Daily intake for sugar?
6
Teaspoons
a day or 25
grams
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©2002 Learning Zone Express
Starches or
Complex Carbohydrates
 Food
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Sources:
Whole grain breads and cereals,
pasta, vegetables, rice, tortilla
and legumes.
 Function
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in the Body:
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An excellent source of fuel (energy)
for the body.
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Rich in vitamins, minerals and fiber.
Fiber
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Fiber is the plant material that doesn’t
break down when you digest food. Many,
but not all, complex carbohydrates contain fiber.
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Food Sources:
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Function in the Body:
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Oatmeal, fruits, vegetables, whole grains and legumes.
Aids in digestion.
May reduce the risk of developing some diseases like
heart disease, diabetes and obesity, and certain types
of cancer.
Helps promote regularity.
Proteins
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Food Sources:
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Function in the Body:
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Meat, fish, eggs, poultry, dairy products,
legumes, nuts and seeds. (Certain breads, cereals and
vegetables also contain protein.)
Provides energy.
Help to build, maintain, and repair body tissues.
Proteins are made up of chemical compounds
called amino acids. There are 20 amino acids.
More about a complete protein… A Complete
Amino Acids
protein is a protein that contains all nine
essential
amino acids (the building blocks of
Of the 20 amino acids, the human body
is capable
of producing
11 of them.
protein,
which
can only
be obtained through
The other 9 called, “Essential Amino Acids”
be supplied by food sources.
eating must
food).
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Two types of Protein:
 Complete Proteins:
Complete
proteins come from animal-based
• Contain all 9 essential amino acids.
• They are found
in animaldairy,
sources. eggs, fish, etc),
products (meat,
poultry,
 Incomplete Proteins:
soy, and quinoa
(a grain).
• Lack one or more of the essential amino acids.
They are found in plant sources.
The best way to give the body complete proteins is to eat a wide
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variety of foods throughout the day.
What about me, I do not eat
meat.
 Can
I combine incomplete proteins to
make a complete protein
Incomplete proteins can be combined in meals to make a complete
protein (for example by combining rice and beans or peanut butter
and toast).
These foods don't need to be eaten at the same time in order to be
used by the body to build protein, as once was thought.
We just need to eat these complementary proteins within 24
hours. Incomplete proteins come from plant-based foods, such as
beans, rice, grains, legumes (other than soy), and vegetables.
Columbia University.
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Fat
- The most concentrated form of food energy (calories).
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Food Sources:
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Function in the Body:
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Butter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milk
or cream, and meats.
Provide substances needed for growth and healthy skin.
Enhance the taste and texture of food.
Required to carry “fat-soluble”
vitamins throughout the body.
Provide energy.
Types of Fat
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Saturated Fat:
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Fats that are usually solid at room temperature.
Food Sources: Animal foods and tropical oils.
The type of fat most strongly linked to high cholesterol and
increased risk of heart disease.
Unsaturated Fat:
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Fats that are liquid at room temperature.
Polyunsaturated Fat:
•
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Monounsaturated Fat:
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Food Sources: Vegetables and fish oils.
Provide two essential fatty acids necessary for bodily functions.
•
Food Sources: Olive oil, canola oil, nuts, seeds.
May play a role in reducing the risk of heart disease.
Cholesterol
- A fat-like substance that is part of every cell of the body.
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Function in the Body:
Helps the body make necessary cells including skin,
and hormones.
 Aids in digestion.
 The human body manufactures all the cholesterol it
needs. You also get cholesterol from animal food
products you eat.
When cholesterol levels are high
there is a greater risk for heart disease.
 Do you know what the healthy cholesterol
range is for teens your age?
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SHOULD I HAVE MY
CHOLESTEROL LEVEL CHECKED?
 The
American Academy of Pediatrics
(2011) recommends cholesterol tests for
all children between ages 9 and 11.
Repeat the cholesterol tests between
ages 17 and 21. Teens who are at high
risk for heart disease may be screened
earlier. Heart disease includes heart
attack, chest pain, stroke, or bypass
surgery. You are at higher risk if you:
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SHOULD I HAVE MY
CHOLESTEROL LEVEL CHECKED?
 Are
overweight or obese
 Have
high blood pressure
 Smoke
 Have
 Have
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cigarettes
diabetes
a father or grandfather who had
heart disease before the age of 55, or a
mother or grandmother who had heart
disease before the age of 65
SHOULD I HAVE MY
CHOLESTEROL LEVEL CHECKED?
 Have
a relative with high cholesterol or a
lipid disorder
 Do
not know your family health history, for
example, because you are adopted
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Cholesterol Levels
 If
your total cholesterol level is
borderline high (between 171 and
200 mg), you will start a program
that includes a low-fat diet and
exercise. Your total cholesterol will
probably be rechecked every year
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Cholesterol Levels
 Teens
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with total cholesterol greater than
200 will have a lipid panel test. This test
measures the levels of LDL, HDL, and
triglycerides, as well as total cholesterol.
These levels will be checked again after 2
to 4 months of treatment. Usually the test
is done the first thing in the morning,
before you eat or drink anything except
water. You must be fasting for the test to
be accurate.
Vitamins
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Food Sources:
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Unlike carbohydrates, fats, and proteins,
vitamins DO NOT provide energy (calories).
Function in the Body:
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Fruits, vegetables, milk, whole-grain breads,
cereals and legumes.
Help regulate the many chemical processes in the body.
There are 13 different vitamins known to be required
each day for good health.
Vitamins are separated into two types: Fat Soluble &
Water Soluble Vitamins.
Fat/Water Soluble Vitamins
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Fat Soluble Vitamins
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Water Soluble Vitamins
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Vitamins A, D, E, K
Require fat for the stomach to allow them to be carried
into the blood stream for use (absorption).
Can be stored in the body for later use.
Vitamins C and B-complex
Require water for absorption.
Easily absorbed and passed through the body as
waste.
Vitamin A
 Food
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Sources:
Dark green, leafy vegetables, deep yellow
and orange fruits and vegetables, liver, milk,
cheese, and eggs.
 Function
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in the Body:
Helps keep skin and hair healthy.
Aids in night vision.
Plays a role in developing
strong bones and teeth.
Vitamin D
 Food
Sources:
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Vitamin D fortified milk, egg yolk, salmon,
and liver.
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Nonfood Source: the sun.
 Function
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in the Body:
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Helps the body use calcium and phosphorus.
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Plays a role in building strong bones
and teeth.
Vitamin E
 Food
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Sources:
Whole-grain breads and cereals; dark green,
leafy vegetables; dry beans and peas; nuts
and seeds; vegetable oils; margarine; liver.
 Function
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in the Body:
Helps form red blood cells, muscles, and
other tissues.
Vitamin K
 Food
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Sources:
Dark green and leafy vegetables (such as
spinach, lettuce, kale, collard greens), and
cabbage.
 Function
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in the Body:
Helps blood to clot.
Vitamin B-complex
 Food
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Sources:
Whole grain and enriched breads and
cereals; dry bean and peas; peanut butter;
nuts; meat; poultry; fish; eggs; milk.
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in the Body:
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Helps the body use the energy
from the foods we eat.
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Helps brain, nerves, and
muscles function.
Vitamin C
 Food
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Sources:
Citrus fruits, strawberries, kiwi,
broccoli, tomatoes, and potatoes.
 Function
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in the Body:
Helps heal wounds.
Helps maintain healthy bones,
teeth, and blood vessels.
Helps body fight infection.
Minerals
 Food
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Sources:
Meats, beans, nuts, fruits, vegetables, dairy
products, and grains.
 Functions
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The body depends on minerals for practically
every process necessary for life.
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Minerals actually become part of the body.
The body requires 16 minerals daily.
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in the Body:
Minerals
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Calcium
Phosphorus
Magnesium
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Sodium
Potassium
Iron
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Others include:
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Iodine, Zinc, Copper, Sulfur, Chloride, etc.
Calcium & Phosphorus
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Food Sources:
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Function in the Body:
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Dairy Products: milk, cheese, ice cream, green leafy
vegetables, canned sardines and other processed fish
eaten with bones.
Plant Based milks.
Helps build and maintain healthy bones and teeth.
Helps heart, nerves, and muscles work properly.
Deficiency (lack) of calcium & phosphorus
leads to osteoporosis.
Iron
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Food sources
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Function in the Body:
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Liver, kidney, heart, meat, egg yolk, dried beans and
peas, spinach, dried fruit, whole-grain & enriched
breads & cereals, nuts.
Helps make hemoglobin in red blood cells.
Helps cells used oxygen.
Deficiency (lack) of iron leads to anemia.
Sodium
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Food sources
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Processed & prepared foods. Canned
vegetables, soups, pickles, lunch meats,
ham, bacon, sausage, hotdogs, and frozen
foods. Salt/sodium is used to preserve
food and improve the taste and texture of
food.
Condiments. Table salt, soy sauce,
ketchup, mustard, BBQ sauce, steak
sauce…
Natural sources. Some meats, poultry,
dairy products (esp. cheeses) and
vegetables.
The main sources
of sodium in the
average U.S. diet.
Sodium
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Function in the Body:
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Helps maintain the right balance of fluids in your body.
Helps transmit nerve impulses.
Influences the contraction and relaxation of muscles.
Excess sodium can lead to hypertension
(high blood pressure), a condition that can
lead to cardiovascular and kidney diseases.
TABLE SALT VS. SEA SALT
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Nutrient Deficiency
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A nutritional deficiency occurs when your
body doesn’t get enough nutrients.
Symptoms:
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At first the symptoms may not seem serious. They may
include: tiredness, difficulty sleeping or concentrating,
frequent colds, and weight loss or gains.
However, if the deficiency is not corrected the
symptoms may get more serious and effect the skin,
eyes, and bones.
The best way to avoid a nutrient deficiency is
to eat a well balanced diet.
Nutrient Basics Quiz
Fill in the blank with the appropriate nutrient.
1. I serve many functions in the body. I help carry nutrients to the body’s cells and
I also help regulate body temperature. I am____________.
2. I can be converted into energy. I am also used to build, maintain and repair
body tissues. I am_________.
3. I have a bad reputation in many people’s minds but I do serve many functions in
the body. For example, I am the most concentrated source of energy and I also
am needed for growth and healthy skin. I am______________.
4. I am the body’s main source of energy and I come in two forms, simple and
complex. I am_______________.
5. I do not provide energy (calories) but I do help regulate many of the chemical
processes in the body. You need 13 different forms of me everyday.
I am_____________.
6. I am depended on for nearly every process necessary for life. The body
requires 16 types of me everyday from calcium to iron. I am _________.
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You’re the Expert…
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
Jenny is an active teenage. She plays on the
basketball and soccer teams at her school. Lately,
however, she has been feeling tired and having trouble
concentrating in school. She eats three meals a day,
but tends to eat mostly cheese pizza, French fries, and
Twinkies. Jenny comes to you for advice.
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Working in small groups, create a sample diet for her
which may help her overcome her nutritional
deficiency. Be sure to include all of the 6 essential
nutrients in her diet plan and explain briefly why you
chose the foods you did.
Applying What You Know
Pick one of the following assignments to be completed outside of class.
1. Record your diet for 3 days. Write down everything you eat and drink
throughout the day. Then, go over your diet and evaluate it based on your
nutritional needs. What nutrients are you consuming enough of? Are there
any nutrients you need more of on a daily basis? In what ways will you make
improvements. Write a one-page summary of your results.
2. Research one of the well-known nutritional deficiency diseases. What
are the major causes of the disease? How is it diagnosed? Is a certain age
group more prone to the disease? Can it be cured? Write a one- two page
report on your findings.
3. Create a poster for teens your age describing the functions of the 6
essential nutrients. Be sure to include visual examples of food sources,
USDA serving guidelines, as well as any new facts you may discover
regarding disease prevention. You will be graded on neatness and creativity,
as well as content.
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Exploring the Web
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Here are some suggested sites you and your class may want to
investigate for more information on nutrients.
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http://www.nutrition.gov/home/index.php3
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http://www.nal.usda.gov:8001/py/pmap.htm
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The US FDA Center for Food Safety and Applied Nutrition
http://www.nal.usda.gov/fnic/
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USDA Food Guide Pyramid information
http://vm.cfsan.fda.gov/list.html
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Nutrition facts and information
Food and Nutrition Information Center
Teachers: Please note that these addresses are constantly changing and being updated. You
may need to revise this list.
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