Transcript Guidelines for Healthy Eating Food What does food do for us

Guidelines for Healthy
Eating
Food
• What does food do for us?
• Affects how well you:
• Look and feel
• Resist disease
• Perform mentally and physically
• Nutrients-substances the body must have to function
• Regulates body functions
• Promotes growth
• Repairs body tissues
• Obtains the use of energy
Fuel for Your Body
• Metabolism
• Chemical process by which your body breaks down food to release energy
• Calorie
• Energy needed to raise the temperature of 1 gram of water 1 °C
• Amount of energy released when a nutrient is broken down
• The more calories a food has the more energy it contains
• Doesn’t mean it has the nutrients the body needs
• 3500 calories = 1 lbs. increase
• Extra 3500 calories gain 1 lbs
• Deficient 3500 calories lose 1 lbs
Nutrients
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water
Learning Log-Group
• Think of different cultures. What foods do they rely on to get there carbohydrate
content?
• Corn tortillas-South America
• Noodles- Asia
• Rye bread-Germany
• Breads-USA
• Potatoes-Idaho
Carbohydrates
• Nutrients made of carbon, hydrogen, and oxygen
• C6H12O6-Sugar
• One gram of carbohydrates has 4 calories
• Major source for bodies energy
• Meals contain more carbohydrates than your body needs at one time
• Extra turned into glycogen and stored for later
• Once stores are full, carbohydrates stored as fat
Carbohydrates
• Simple-sugars
• Natural in fruit, vegetables, and milk
• Added to manufactured foods
• Cookies, candy, and soft drinks
• Main one is glucose
• Quick burst of energy followed by a crash
• Complex carbohydrates
• Sugars linked together chemically to form long chains
• Main one starch
• Found in plant food
• Potatoes
• Grains
• Pasta, tortillas, rice, wheat
• Long-term sustained energy
Carbohydrates
• 45 to 65 percent of daily calorie intake
• Eat whole grains because of fiber
• Complex carbohydrate that is found in plants
• Not a nutrient but necessary for proper digestion
• Helps prevent constipation
• May reduce colon cancer
• May help prevent heart disease
• Whole grain breads, vegetables, fruits, nuts, and beans
• High sugar content has few valuable nutrients
• Eat natural sugar instead
• Fruit has vitamins and minerals
Fats
• Made of carbon, hydrogen, and oxygen but in different proportions
• Supply body with energy
• Forms your cells
• Maintain body temperature
• Protect nerves
• 9 calories per gram of fat
• Twice as many as carbohydrate
• Main supplier of energy
Fats
• Unsaturated fats
• Liquid at room temperature
• Oils, nuts, seeds
• Monounsaturated
• Olive oil, peanuts, canola oil
• Polyunsaturated
• Safflower, corn, soybean, seafood
• Balance between both is essential for cardiovascular health
• Help fight heart disease
• Saturated fats
• Solid at room temperature
• Animal fats, lard, and dairy products
• Too much will lead to heart disease
Fats
• Trans fat
• Added hydrogen
• Stay fresh longer
• Negative effects like saturated fats
• Margarine, chips, commercially baked goods
• Not good for you
• Cholesterol
• Body needs certain amount for making cell membranes and nerve tissue
• Liver makes all the body needs, not a necessary part of the diet
• High cholesterol diets form plaque on walls of blood vessels
• This blocks vessels resulting in heart and brain attacks
• Levels rise as you age, but a good diet will help reduce these levels
Fats
• 20 to 35 percent of calories should be fats
• Primarily unsaturated fats
• Low-fat foods substituted for meats and dairy products
• Helps reduce amounts of trans and saturated fats
Fats
• LDL-Low density lipoprotein
• Cholesterol that is bad
• Builds up on walls of arteries (heart disease)
• HDL-High density lipoprotein
• Cholesterol that is good
• Takes LDLs out of the arteries
• Triglycerides
• Excess calories or sugar in the body are converted into triglycerides and stored in fat
cells throughout the body
Proteins
• Contain carbon, hydrogen, oxygen, and nitrogen
• One gram of protein has 4 calories
• Important in
• Growth and repair of body’s tissues
• Amino acids
• Long chains of smaller “links”
• Body breaks down long chains into usable substances
• Essential amino acids
• Body needs 20 types of amino acids
• Diet must supply 9 types (essential amino acids) and body will make the rest
• Essential part of your diet
Proteins
• Complete proteins
• Protein from animal sources
• Meat and fish
• Contains all 9 essential amino acids
• Incomplete proteins
• Protein from plant sources
• Beans and nuts
• Lack certain essential amino acids
• Vegetarians
• Need 2 or more plant proteins to get all 9 essential amino acids
• Beans and rice vs. beans or rice
Proteins
• 10 to 35 percent of calories
• Eat both animal and plant proteins to get essential amino acids
• Eat wide variety of foods
• Red and white meats
• Fish, dairy products, and legumes
• Seeds, nuts, and grains
• High protein foods
• Milk products, meats, eggs, poultry, fish
• Nuts, beans, legumes, vegetables
Vending machines
• What do they sell in the vending machines?
• What nutrients are in these foods?
• Sugars, starches, unsaturated fats, saturated fats, trans fats, proteins
• How many calories per serving?
Vitamins
• Nutrients required in small amounts, that assist chemical reactions
• Sailors with scurvy lacked certain vitamins because of diet
• Scurvy was lack of vitamin C found in citrus fruits
• Do not directly provide energy
• Help body with chemical reactions
• Vitamin K helps blood clot when cuts occur
• Body can make vitamins with diet and external sources
• Vitamin D made when body is exposed to sunlight
Vitamins
• Fat-soluble
• Occur in vegetable oils, liver, eggs, and some vegetables
• Vitamin A, D, and E
• Stored by body and digested only with the presence of certain fats
• Vitamins added with fat substitutes to help body digest correctly
• Water-soluble
• Found in fruits, vegetables, and other sources
• Vitamin C and all B vitamins
• Cannot be stored in body
• Must eat everyday
• Antioxidants
• Help protect healthy cells from damage and certain types of cancers
• Vitamin C and E are most powerful antioxidants
•
Vitamin C-citrus fruits, strawberries, broccoli, tomatoes, potatoes
•
Vitamin E-vegetable oils, whole grains, seeds, nuts, peanut butter
Minerals
• Nutrients that occur in rocks and soil
• Body only requires minimal amounts
• You need 7 types in abundance and only minimal amounts of other types
• Calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur
• Perform variety of functions
Minerals
• Calcium
• Most diets do not contain enough calcium
• Important for
• Blood clotting, nervous system functioning, and bone and teeth growth
• Lack of can lead to osteoporosis
• Gradual weakening of bones
• Calcium intake as a teenager will help prevent osteoporosis in the future
• High calcium products
• Milk and other dairy products, beet greens, collard greens, broccoli, and tofu
• Potassium
• Helps maintain water balance
• Lower blood pressure
• High potassium products
• Potatoes, spinach, bananas, dried fruits, oranges, soybeans, and tomatoes
Minerals
• Iron
• Necessary for healthy red blood cells
• Adolescent girls and women need extra iron because of blood loss from menstruation
• Iron essential to build muscle mass
• Anemia
• Condition in which red blood cells do not contain enough hemoglobin
•
Weak and tired-often get sick easily
• High iron products
• Certain cereals, cooked spinach, dried fruit, lean beef, and supplements
• Sodium
• Important for heart functioning and water balance
• Too much will cause high blood pressure
• Most people eat too much sodium from table salt or processed foods
•
Frozen pizza and salty snack foods
Water
• Body is made up of 65% of water
• Does not provide energy but essential for energy production
• Primary component of blood and tissue in body
• Carries waste out of body
• Helps digest food
• Homeostasis
• Process of maintaining steady state inside body
• Overheated? Body sweats to cool it down
Water
• Dehydration
• Serious reduction in body’s water content
• Caused by very heavy sweating or lack of water intake
• Symptoms
• Weakness, rapid breathing, and weak heart beat
• How much water?
• Females 14-18 need about 10-8 ounce cups of water a day
• Males 14-18 need about 14-8 ounce cups of water a day
• Some water will come from foods
• Avoid
• Caffeinated and carbonated drinks
• Increases excretion of the water portion (do not retain water as well)
My Plate
Recommended Servings Per Day
Food Guidelines
• Meals
• Breakfast
• Don’t skip breakfast
• Choose whole grain cereals, low-fat milk and yogurt, and fruit
• Avoid pastries, eggs, and bacon
• Lunch
• Whole grains, fruits and vegetables
• Dinner
• Trim fat from meats
• Grilling instead of frying
• Snacks
• Eat fruit instead of junk food
• Whole wheat sandwich vs. white bread sandwich
• Choose healthy snacks
Handling Food
• Keep hands and surface clean
• Separate raw and cooked foods
• Cook meats, poultry, and fish to correct temperature
• Thaw foods in refrigerator not on the counter
• If food is perishable, chill right away