Transcript Nutrients

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What is a complementary protein? Give an
example.
Give an example of a healthy snack that
includes a balance of all 6 nutrients.
Name benefits of exercise to each part of
health triangle.
Name one positive and one negative
influence on your nutrition and fitness.
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What is your favorite family meal? Describe it
in detail. What foods are used in that meal?
How is it prepared? Why is this a meal your
family enjoys?
Draw a circle on a scratch piece of paper
Inside the circle:
Write down foods that you love, foods
you have eaten in the past few days,
foods that you eat often
Outside the circle:
Write down reasons you eat the foods
inside the circle and influences on the
food choices
Lent
Fish tacos
Lentil chips
banana
Bored in front of TV
In a rush, needed breakfast
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Write two sentences describing what you
learned from the circle map
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Examples: Many of the foods I choose, which are quick to prepare, are influenced by my
busy schedule. My religious beliefs have a strong influence over the foods I eat.
Chapter 10 lesson 1
“You are what you eat”
The process by which your body takes in and uses
food
Your body relies on food to provide nutrients that it
needs to grow, repair itself, and supply it with
energy
Chapter 10 lesson 1
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Food contains substances needed for growth,
development, and life
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Food provides the body with nutrients. Some nutrients
supply the body with energy, which is measured in
calories. A calorie is a unit of heat used to measure the
energy the body receives and uses from food.
Chapter 10 lesson 1
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Certain Cancers
Stroke
Diabetes
Osteoporosis
Heart disease
Hypertension (High Blood Pressure)
Chapter 10 lesson 1
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Hunger: The body’s physical response to the
need for food
Appetite: The desire to eat based on the
pleasure of eating
Go back to your food circle map and circle the “reasons” or “influences” that were hunger driven and put
a square around those that were appetite driven
Chapter 10 lesson 1
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Feeling lightheaded
Feeling tired and weak
Eating when stressed or bored
Dizziness
Liking spicy food
Craving Grandma’s lasagna
Hot Day- want ice cream
Chapter 10 lesson 1
Culture
 Family
 Mood
 Location of residence
 Level of education
 Nutritional Knowledge
 Health Beliefs
 Occupation
 Religion
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Chapter 10 lesson 1
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People sometimes eat in response to
emotions rather than physical need. Stress,
loneliness, boredom can lead to eating.
Recognizing your emotions and how they
affect your eating habits can help you break
unhealthy eating habits
Chapter 10 lesson 1
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A calorie is a unit of energy
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Calories come from the Macro Nutrients: Fat, Protein, and
Carbohydrates
Recommended Caloric Intake
Active
Inactive
Males(14-18)
2400-3200
2200
Females (14-18) 2000-2400
1800
Chapter 10 lesson 1
Nutrient
Caloric Yield
Vanilla Ice Cream
(1/2 c)
178 cal
Cooked Carrots (1/2
c)
36 cal
Fat
1g= 9
12g= ____ cal
0g= ____ cal
Carbohydrates
1g= 4
15.5g= ____ cal
8g= ____ cal
Protein
1g= 4
2g= ____ cal
1g= ____ cal
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The nutrients are classified into 6 Nutrient
categories:
Macro Nutrients (provide the body with
calories): Fat, Protein, Carbohydrates
Micro Nutrients: Vitamins, Minerals, Water
Chapter 10 lesson 2
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My Plate video
Chapter 10 lesson 2
Chapter 10 lesson 2
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60% of your daily calories
225-300 grams per day
4 calories per gram
FUNCTION-MAIN SOURCE OF ENERGY
Chapter 10 lesson 2
A. Simple: Sugars
 Natural-Milk, Fruit, Honey
 Processed- Ketchup, table sugar, Corn Syrup
B. Complex: Starches
 Natural- Wheat, bran, rye, oats, whole grains,
brown rice, vegetables, nuts, seeds
 Processed/Refined- “Bleached” White flour, White
rice
C. Fiber: Indigestible Complex Carbohydrate
 Whole grains, fruit, beans, legumes
Chapter 10 lesson 2
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Simple- Quick bursts of energy
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Complex- Long lasting energy
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Fiber- helps move food through the digestive
system. Fiber makes you feel full. Fiber
reduces your cholesterol level and the risk of
heart disease.
Chapter 10 lesson 2
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In order for an ingredient to be listed as
whole grain, it has to contain the bran,
endosperm, and germ
Chapter 10 lesson 2
Chapter 10 lesson 2
Chapter 10 lesson 2
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ENERGY
Fiber can reduce your risk of diseases
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Too many can lead to weight gain/ diabetes
Processed/Refined Carbs (white flour, white
rice, fructose, sucrose, corn syrup)
 Why are refined sugars/ grains bad?
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Processed sugar provides the body with a quick burst of energy then a “crash”
Calories from Processed Carbs turns into fat- Too much can cause obesity
Sugar can cause tooth decay
Causes a rapid rise in Blood and can lead to diabetes and heart disease
There is No nutritional value in processed Carbohydrates (They are bleached of the
nutrients your body needs!) They are known as empty calories!
LOOK FOR WHOLE GRAINS AND RAW SUGAR!!
Chapter 10 lesson 2
Chapter 10 lesson 2
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10% of your daily calories
50 grams per day
4 calories per gram
FUNCTIONS Energy and cell growth
Chapter 10 lesson 2
A. Complete: Contain all essential amino acids
 Meat, dairy, fish, poultry, eggs
B. Incomplete: Lacking all of the essential amino acids
 Beans, nuts, seeds, lentils, peas, corn, grains
C. Complementary- 2 incompletes that make a
complete
 Dairy/seeds, legumes/seeds, nuts/legumes,
grains/legumes (lentils and rice)
Chapter 10 lesson 2
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Needed for cell growth, muscle growth,
repair body tissue, supply energy, good for
skin, hair, nails
Carries oxygen in red blood cells
(Hemoglobin)
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Energy Sources
Helps regulate hormones
Cell growth and repair
Muscles growth
Chapter 10 lesson 2
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Protein can be high in fat and cholesterol,
choose lean proteins
Too much can lead to obesity and
cardiovascular diseases
Chapter 10 lesson 2
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30% of your daily calories
50-70 grams per day
9 calories per gram
FUNCTION: Provide Energy and aides
Nervous System Functioning
Chapter 10 lesson 2
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Unsaturated
 plants, fish, and nuts, sunflower, corn, soybean
oil, olive oil, canola oil
2.
Saturated
 animal products (meat, poultry, and dairy) and
coconut and palm oil
3.
Trans Fat
 Margarine, packaged foods, baked goods,
hydrogenated
Chapter 10 lesson 2
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Unsaturated
 Good for your heart, reduces your risk of disease
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Saturated
 Come with cholesterol that can clog arteries,
increases risk of heart disease
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Trans fat
 Preserves food, Worst Fat, increases chance of
obesity, heart disease
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FAT MAKES FOOD TASTE GOOD
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Energy Source
Fatty acids are important for brain
development, vitamin absorption, skin, hair,
and blood clotting
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Cholesterol
Risk for Heart Disease, clogged arteries
Obesity
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Compounds that regulate body processes
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Helps the body use the following nutrients:
 Fats
 Carbohydrate
 Protein
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Water Soluble- Dissolve in water
 B12, B1 (thiamin), B9 (folic Acid), B3 (Niacin), B6
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Fat Soluble- Dissolve in Fat
 A, D, E, K
Chapter 10 lesson 2
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Vitamin A- growth, night vision, skin
 Carrots, sweet potatoes
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Vitamin D- Absorption of calcium
 Fortified cereal, milk, sun
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Vitamin E- protects cells
 Fish, eggs
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Vitamin K- Wound healing
 Leafy greens
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Vitamin B- growth, release of energy
 Nuts, liver, pork
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Folic Acid- builds new cells, reduces risk of birth defects
 Leafy greens
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Vitamin C- for Teeth and gums, heals wounds, immune system
 Citrus, berries
Chapter 10 lesson 2
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Elements found in food
The body cannot make, must get from food
sources
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Macro and trace minerals
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Chapter 10 lesson 2
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Calcium- forms bones and teeth, reduces risk of osteoporosis
 Dairy, tofu, broccoli
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Phosphorus- Produces energy and keeps bones healthy
 Dairy, peas
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Iron- Red Blood cells need to carry oxygen, helps immune system
 Beans, grains
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Magnesium- Muscle and nerve function, keeps bone growth
regular
 Meat, milk
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Sodium- An electrolyte
 Table salt, fish
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Potassium- An electrolyte
 Avocado, potatoes, spinach, squash
Chapter 10 lesson 2
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60% of your body mass is water
Teen girls need 9 cups per day, teen boys
need 13 cups per day
Athletes need extra
Drink water even if you don’t feel thirsty or
you might get dehydrated
Limit caffeine drinks like coffee ,tea, and
energy drinks because they dehydrate you
Sources: You get about 20% of your water
from foods- Fruits, vegetables, fish, soups
Chapter 10 lesson 2
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Helps with digestion
Carries Nutrients to cells
Sends waste to kidneys
Regulates body temp through perspiration
Cushions eyes, brain, spinal cord
Chapter 10 lesson 2
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Fruits
Soup
Vegetables
Fish
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Nutrition Facts label (7/15)
 NO DRINKS, NO CANDY, 100 + calories
 Make sure to include the ingredient list
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Fast Food Nutrition Facts (7/15)
 Enough info to make a meal
 Must include total calories and
total fat
Chapter 10 lesson 3
Dietary Guidelines for Americans are a set of recommendations about
smart eating and physical activity.
Choose my plate (replaced the food guide pyramid) is an interactive guide
to healthful eating. https://www.choosemyplate.gov/
Chapter 10 lesson 3
BALANCING CALORIES TO MANAGE WEIGHT
Prevent and/or reduce overweight and obesity through improved eating
and physical activity
Control total calorie intake to manage body weight
3,500 calories = 1 pound
Increase physical activity and reduce time being sedentary
Chapter 10 lesson 3
SODIUM
Reduce sodium intake to less than 2,300 milligrams (mg) and further reduce to 1,500 mg
among:
African Americans
Children
People who have hypertension or diabetes
People 51 and older
A high sodium diet can lead to kidney stones, hypertension (high blood pressure),
dehydration, edema, hormone imbalances
Salt Shocker: Canned chicken noodle soup (1 cup): 1,280 mg of sodium
Salt shocker: P.F. Chang’s Almond & Cashew Chicken Entrée: 2,085 mg of sodium
Salt shocker: Carl’s Jr. Medium French Fry: 1,180 mg sodium
Salt shocker: 1 package Top Ramen: 974 mg of sodium
Chapter 10 lesson 3
FAT
Consume less than 10% of calories from saturate fat, which are found in animal food sources.
Some foods that have saturated fat include meat, butter and milk
Replace saturated fat with monounsaturated and polyunsaturated fat
Examples of good fats are fish, olive oil, nuts
Keep trans fat consumption as low as possible. Avoid hydrogenated oils and other solid fats (lard,
margarine)
Fat Fact: Doughnuts, Oreos, chips, pies, & milk chocolate all have trans fat!
Consume less than 300 mg per day of added dietary cholesterol. Cholesterol is a waxy, fatlike substance in
your blood needed to create Vitamin D, hormones and create cell walls.
Chapter 10 lesson 3
CARBOHYDRATES
•You should get about 300 grams of carbohydrates a day
•Increase your whole grains. Why? They have fiber!
•Get 25-40 grams of fiber every day!
•Foods with fiber: fruit, veggies, beans, whole grains
•Limit refined or processed carbohydrates. Examples: white sugar, white flour, white rice
•Limit sugar intake to less than 40 grams per day
•Sweet & Dangerous: Empty calories = weight gain
•Sweet & Dangerous: Blood sugar spikes insulin= increase cardiovascular diseases (diabetes,
•Sweet & Dangerous: 1 bag of M & Ms (1.69 oz.) = 31 grams of sugar
•Sweet & Dangerous: 20 oz. bottle Mt. Dew= 77 grams of sugar
•Sweet & Dangerous: 1 bottle Gatorade G Series (32 oz)= 63 grams of sugar
•Sweet & Dangerous: Ketchup packet= 4 grams of sugar
Chapter 10 lesson 3
GO LEAN WITH PROTEIN
You should get 65 g of protein a day
Increase the amount and variety of seafood consumed by choosing
seafood in place of some meat and poultry
Choose seafood, lean meats, beans, nuts and seeds as protein sources
When consuming dairy products, choose fat-free and low-fat sources
Chapter 10 lesson 3
FOCUS ON FRUIT & VARY YOUR VEGGIES
Eat a variety of fruit & vegetable including all color of the rainbow-dark
green leafy vegetables; red, yellow & orange vegetables; berries
Consume at least 5 fruits and veggies a day
Chapter 10 lesson 3
Use the Activity and Eating guide to answer the questions
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Serving Sizes
Calories and Calories
from Fat
 Nutrients with % Daily
Value
 Footnote (Only found
on larger packages)
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How much
food is in
one serving
Chapter 10 lesson 3
How many
servings in
the whole
package
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The serving size is the amount
that the label information is
based upon.
The Serving size tells your how
much food makes up a single
serving.
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BEWARE: The serving size is not
always what you may assume. Some
foods that may seem like a single
serving actually have more than one
serving in the package
Chapter 10 lesson 3
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What is the serving size?
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How many servings are in the whole
package?
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How many Units (cookies total) in the whole
package?
Chapter 10 lesson 3
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Labels include the total calories as well as the
calories from fat
General Guide to Calories:
If the calories from
 40 calories is low
 100 calories is moderate
 400 calories or more is high
fat = more than 30%
of the total calories
than the food is
considered a high fat
food
Chapter 10 lesson 3
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How many calories are in one serving?
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How many of those calories come from fat?
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If you ate 6 oreos, how many calories would
you be consuming?
Chapter 10 lesson 3
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Based on Daily Value recommendations for
Nutrients
Tells you the percent of the nutrient you are
getting for your day from one serving
Only for a 2,000 calorie diet
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5 % DV or less is low. Choose foods with a low
percent DV for nutrients you want to eat less
of, such as cholesterol, saturated fat and total
fat.
20% DV or more is high. Choose foods with a
high DV for foods you want to consume more
of, such as, calcium, fiber, vitamin C, vitamin
A or iron.
Chapter 10 lesson 3
Chapter 10 lesson 3
Limit These Nutrients:
Fat (Especially Saturated fat)
Cholesterol
Sodium
Get Enough of These:
Fiber
Vitamins
Minerals
Chapter 10 lesson 3
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Trans Fats
Protein
Sugars
WHY no daily
value???
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Based on 2,000 and 2,500 calorie diets
Only found on larger packages
These are the recommendations for a 2000 calorie diet
Chapter 10 lesson 3
Nutrient
DV
%DV
Goal
Total Fat
65g
100% DV
Less Than
Sat. Fat
20g
100% DV
Less Than
Cholesterol 300mg
100% DV
Less Than
Sodium
2400mg
100% DV
Less Than
Total CHO
300g
100% DV
At Least
Dietary
Fiber
25g
100% DV
At Least
Chapter 10 lesson 3
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List of ingredients
found in the food
product
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Listed in descending
order by weight, from
the most to the least
Chapter 10 lesson 3
Be informed.
 Determine the best choices.
 Eat a variety of foods.
 Choose whole foods
with ingredients you
understand!
 Check the serving size
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Chapter 10 lesson 3
Old vs New
OR
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OR
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