Transcript Fat soluble
Eating Healthy Steps to a healthier you Eating Right Every Day We will be learning about the relationship between good nutrition and health. Different nutrients we need MyPlate.gov Your questions Quiz What’s a calorie? Calories on food labels are actually kilocalories • 1000 calories = 1 kilocalorie • 1 calorie = the amount of heat it takes to raise 1 gram of water 1 degree Celsius Kcals provide energy for activity Calories in and Calories out If we maintain our weight, then that means that the number of calories we are taking in = the number of calories we are burning (through activity, breathing, even eating) • Overweight: Calories in are more than calories burned • Underweight: Calories in are less than calories burned Where do we get calories from? Protein Fats • Saturated, polyunsaturated, monounsaturated, trans fats Carbohydrates • Complex (grains) • Simple (sugar) Alcohol Protein 4 kcals per gram Made of amino acids What does protein do? • Builds muscles, hormones, bone structures • Maintain fluid balance (kwashiorkor) • Energy Protein Fats and oils 9 kcals per gram Doesn’t dissolve in water What do fats do? • Essential fatty acids (omega 3 and 6) help with blood clotting and immune response • Vision, cell membranes, hormonelike compounds • Feel full Fats and oils Too much: • Heart disease (trans and saturated fats) and some cancers, diabetes, stroke Too little: • flaky, itchy skin • infections • slow growth and wound healing • anemia Fats and Oils Know your fats Top 10 sources of fat in the U.S. diet among adolescents 1.Milk 2.Beef 3.Cheese 4.Margarine 5.Cakes, cookies, etc. 6.Chips 7.Salad dressing/Mayo 8.Oils 9.Breads 10.Ice cream Carbohydrates 4 kcals per gram Carbohydrate (CHO) is the primary fuel source for brain and muscles • CHO is stored in the muscle and liver as glycogen. • Liver glycogen is used to maintain blood sugar. At least half of what we eat should come from Carbohydrate. Carbohydrates Simple CHO: • Glucose, fructose, maltose • Sugars Complex CHO: • Starch (many glucoses together) • Bread, pasta, rice, potatoes Most CHO should come from high fiber, complex CHO • Wheat bread vs. white bread Carbohydrates Carbohydrates Top 10 CHO sources in the diets of adolescents. 1.Yeast bread 2.Soft drinks/soda 3.Milk 4.Ready-to-eat cereal 5.Cakes/cookies/ quick breads /donuts 6.Sugars/syrups/ jams 7.Fruit drinks 8.Pasta 9.White potatoes 10.Orange/ grapefruit juice Vitamins and Minerals Don’t contribute energy (kcals) Provide a variety of functions: • Help us use energy, make blood cells, immune boosting, etc. Vitamins • Water soluble: vitamin C and B vitamins (B-6, B-12, folic acid, riboflavin, niacin, thiamin) • Fat soluble: vitamins A, D, E, K Minerals • Sodium, potassium, selenium, calcium, magnesium, iron, zinc, iodine, copper, chromium, among others Water 50% to 70% of the body’s weight is water Can survive only a few days without water Need about 2.4 liters of fluid a day • We usually get half from food and half from drinks Most of our fluid intake should come from water, not beverages that have calories. High fructose corn syrup Process uses enzymes to convert sugars in corn syrup into a sweeter version (more fructose). In many processed foods: • sodas, • fruit drinks, • candy bars, • frozen foods, • fruit yogurt, • ketchup, etc. High fructose corn syrup Why is it bad? • Consume a lot: 147 pounds per person per year • Liquid calories: Doesn’t fill you up • Most likely linked to obesity because it is excess kcals: Consuming more than you need. My Plate Steps to a healthier you GRAINS VEGETABLES FRUITS Protein Dairy Grains Make half of your grains whole Good sources: • Pasta, rice, bread, cereal • Whole grain varieties: fiber, nutrients • Oats, barley, quinoa, popcorn About 6 servings each day • 1 slice bread • ½ - 1 cup cereal • ½ cup cooked grain What grains do you like? Vegetables Vary your veggies Lettuce, broccoli, carrots, onions, mushrooms, peas, beets, tomatoes, etc. Aim for 3 cups per day (2 veggies with lunch and dinner) Every week aim for variety: • Dark Green Vegetables = 3 cups weekly • Orange Vegetables = 2 cups weekly • Dry Beans & Peas = 3 cups weekly • Starchy Vegetables = 6 cups weekly • Other Vegetables = 7 cups weekly Fruits Focus on fruits Bananas, apples, pears, strawberries, blueberries, oranges, etc. Aim for 2 cups per day or at least 3 medium pieces of fruit Consider fruit for snacks and at breakfast Fats and Oils Know your fats Butter, oils, dressing, cream cheese, etc. Limit to 6 teaspoons a day Consider reduced fat varieties or fat free substitutes: • Jam vs. butter on bread • Fat free cream cheese vs. regular cream cheese on bagels • Reduced fat dressing vs. regular dressing on salads Calcium-rich foods Get your calcium rich foods Milk Leafy greens, broccoli, calcium-fortified cereals (Total) and orange juice, soymilk, beans, corn tortillas 3 cups per day of milk or high calcium foods Aim for low-fat or fat-free milk if you eat dairy foods. Limit cheese and ice cream (very high in saturated fat). Proteins Go lean on protein Meat (chicken, fish, beef, etc.) and eggs Beans and nuts (bean burritos, bean soups, hummus, peanut butter, etc.) Veggie burgers, veggie hot dogs, etc. 6 ounces per day (= 2 servings of beans and 1 serving of nuts) Aim for very low fat choices (baked or grilled chicken and fish with no skin, beans, and veggie burgers) Physical Activity Strive for 60 minutes or more per day What is physical activity? • Movement of the body that uses energy. • Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. You should do a mix of moderate vs. vigorous activity each day Physical Activity Strive for 60 minutes or more per day Moderate physical activities include: • Walking briskly (about 3 ½ miles per hour) • Hiking • Gardening/yard work • Dancing • Golf (walking and carrying clubs) • Bicycling (less than 10 miles per hour) • Weight training (general light workout) Vigorous physical activities include: • Running/jogging (5 miles per hour) • Bicycling (more than 10 miles per hour) • Swimming (freestyle laps) • Aerobics • Walking very fast (4 ½ miles per hour) • Heavy yard work, such as chopping wood • Weight lifting (vigorous effort) • Basketball (competitive) Eat Well and Stay Healthy! http://www.choosemyplate.gov/ Download the worksheet here: Conclusion Eat a wide variety of foods to get enough of the vitamins and minerals you need each day. Aim for most of your nutrients to come from plants foods: beans, grains, fruits, and vegetables. Don’t be shy of fruits and vegetables. Try a variety. Try to vary your protein sources: Eat some plant sources of protein each day. Keep a food diary and record of your activity to see where you need to improve. Strive for 60 minutes or more of physical activity every day. Questions? Quiz Rules • Raise your hand when you know the answer. • Mr. Hesse will call on you to answer the question. Quiz 1. 1000 calories = _______ kilocalories? Answer: 1 Quiz 2. Overweight: Calories in are more or less? than calories burned. Answer: more Quiz Multiple Choice: 3. Which of the following does NOT contribute energy (kcals) to the diet? • A. Carbohydrate • B. Fat • C. Vitamins • D. Protein Answer: C. Vitamins Quiz Multiple Choice: 4. How many kcals per gram are there in protein? • A. 4 • B. 7 • C. 9 • D. 12 Answer: A. 4 Quiz 5. What is the number one source of fat in the U.S. adolescent’s diet? Answer: Milk Quiz Multiple Choice: 6. Which is the primary fuel source for brain and muscles? • A. Vitamins • B. Carbohydrate • C. Fat • D. Protein Answer: B. Carbohydrate Quiz 7. Most of our fluid intake should come from _________? Answer: Water Quiz Multiple Choice: 8. Why is high fructose corn syrup contributing to obesity? • A. We consume a lot which leads to excess kcals. • B. It’s found in sodas and fruit drinks and liquids don’t fill you up. • C. All of the Above Answer: C. All of the Above Quiz 9. Name 3 high-fiber, complex carbohydrates? Answer: • Brown rice, • Whole-wheat pasta, breads, and cereals • Oats, barley, popcorn • Beans, vegetables • Others? Quiz 10. Name 2 non-dairy sources of calcium? Answer: • Leafy greens and broccoli, • Calcium-fortified orange juice and cereal • Beans • Soymilk • Corn tortillas • Others? Quiz 11. How many minutes of physical activity should you get each day? Answer: 60 minutes The End MyPyramid Blast Off Game: • http://www.mypyramid.gov/kids/ki ds_game.html# SmartMouth: • http://www. smartmouth.org/ Vegetarian Starter Kit • http://www.pcrm.org/health/