Nutrition Presentation Notes

Transcription

1 TERMS to Remember: Nutrition Presentation Notes Nutrition the study of how your body uses the food you eat. Nutrients substances in food that nourish the body. Digestion the process of thee body breaking down and using the food you eat. Malnutrition bad nutrition over an extended period of time. Calories a unit used to measure energy supplied by food and used by the body. Metabolism the amount of energy it takes to run your body at rest. Nutrient 1: CARBOHYDRATES Carbohydrates are the body s main source of. are also called Simple Carbohydrates (EX: fruits, vegetables, milk, candy, pop, other sweets) They are called simple because they are already in their simplest form, ready to use (NEEDS NO DIGESTING) are also called Complex Carbohydrates (EX: whole wheat breads, cereals, brown rice, pasta, starchy vegs) They are called complex because they take longer to break down and be used by the body (PROVIDE LONGER LASTING ENERGY) Fiber consists of plant material that doesn t completely break down during digestion Q. Why is fiber an important part of a healthy diet? A. It keeps you regular and moves waste through your body Q. How many grams of fiber should you aim to get each day? A. - grams. 2 Types of Fiber Soluble Fiber: attracts water and forms a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying affects blood sugar levels and has a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL ( bad ) blood cholesterol by interfering with the absorption of dietary cholesterol. Insoluble Fiber: is considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables. Found In: Oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots. Found In: Whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins. What s a serving size of grains look like on Myplate? How many oz of grains does the average 9-13 year old need? Cups of fruit? Cups of Vegs? Which carbohydrates are the healthiest for our bodies? Why?

2 Nutrient 2: PROTEIN Protein is used in the body tobuild and repair body tissue, provide energy and Protein is made up from chemicals called There are essential amino acids (20 of them all together, our bodies make 11) regulate body functions. They are called essential because the body cannot make these 9, you must get them from food sources. Complete Proteins Contain Sources Include: Foods from animals (milk, meat, cheese, eggs, fish, poultry) Incomplete Proteins Lack Sources Include: Foods from plants (dry beans, grains, peas, nuts, seeds, veggies) Complementary Proteins Combine Sources Include: PB&J sandwiches, pasta and sauce, beans and rice (if you want more ideas check online or ask your Dr.) What s a serving size look like in MyPlate? How many oz does average 9-13 yr old need? What health condition can happen if someone doesn t get enough protein in their diet? Nutrient 3: FATS (They carry throughout the systems, insulate & protect vital, protect body from, they also give us ) Trans Fats (Really Bad for you) Increase the risk of heart disease, some cancers & type 2 diabetes Characteristics: Manmade fat made in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. A.K.A. 1) Partially hydrogenated oil 2)Hydrogenated oil 3) or Shortening Sources: Found in friend foods, margarines, snack foods/prepared desserts such as cookies and cakes, canned biscuits, etc Naturally occurring sources include meat and dairy products Saturated Fats (Bad for you) Increase the risk of heart disease, some cancers & type 2 diabetes Characteristics: at room temperature Sources: Found in butter, cheese, pizza, grain-based desserts, and animal products, such as sausage, hot dogs, bacon and ribs. Other sources: lard, coconut, palm and other tropical oils. 2 types of Unsaturated Fats (Better for you) *Reduce the risk of heart disease and some cancers* Characteristics: at room temperature Sources: Polyunsaturated Monounsaturated Found In: Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nut oils (such as peanut oil), poultry, nuts and seeds. Found In: Olive oil, peanut oil, canola oil, avocados, poultry, nuts and seeds.

3 Cholesterol is not a fat, but fat like substance that the body needs, it helps with digestion. There are 2 kinds: (HDL) Good sources include made by the body (LDL) Bad sources include any saturated fat Limit yourself to mg of cholesterol a day Too much cholesterol can Nutrient 4: VITAMINS Regulate body functions, boost immune system, support normal growth and development, as well as help cells and organs do their jobs. Fat Soluble vitamins are They dissolve in fat, stored in the body and can build to toxic levels, therefore you don t need a daily supply Water Soluble vitamins are They are NOT stored in the body, the excess is excreted, therefore you need them everyday What Do These Vitamins Do for our Bodies? (List 1 food example next to each): A keeps in good condition ( ) D helps ( ) Breleases from foods ( ) E protects damage from pollutants ( ) Chelps heal ( ) K helps clot ( ) helps system Nutrient 5: MINERALS (Help regulate the bodies activities & helps nerves transmit signals to & from the brain) Mineral (s) Functions: Food Sources: Builds strong bones and teeth. Helps muscles and nerves work. Regulates bodily activities. Helps cells use the 3 energy nutrients. Regulates body temperature. Dairy products, leafy green vegetables. Protein and calcium food sources. Beans, dark green leafy vegetables, whole grains Maintain acid-base balance in the body. Helps muscles work, including the heart, function properly Important for healthy red blood cells. Helps red blood cells carry oxygen Sodium & Chlorine: table salt (Limit your sodium (salt) intake to mg a day too much sodium can cause high blood pressure) Potassium: bananas and potatoes Dried beans and fruits, egg yolk, lean meats, whole grains Promotes normal function of thyroid gland Helps wounds heal & promotes normal growth Iodized table salt, saltwater fish and shellfish Legumes, meat, poultry, seafood, whole grains

4 Nutrient 6: WATER Water is needed for and to carry throughout the body. It helps waste, it controls body and cushions. Approximately what percent of the body is made of water? Needed amounts per day: to 8oz. glasses a day How long could you survive without food compared to water? Ways to meet this need drink water, low calorie/low sugar sports drinks, juice, milk, soup, fruits, vegetables DEFICIENCIES A deficiency is Symptoms Include: Difficulty with Sleep Weight Loss Weight Gain Colds Tired Lack of Concentration The key to avoiding a nutrient deficiency is Eat a of foods daily. Each food has a different mix of the nutrients you need for good health!! ENERGY AND CALORIES (The only 3 nutrients that are used by the body to provide you with calories & energy) Energy Nutrient 1: Should make up - % of your daily diet. Ex: 2000 x.60 = 1200/4= 300 grams/day Energy Nutrient 2: Should make up - % of your daily diet. Ex: 2000 x.15 = 300/4= 75 grams/day Energy Nutrient 3: Should make up - % of your daily diet. Ex: 2000 x.25 = 500/9= 55.5 grams/day Q: Why are they called energy nutrients?? A: They provide calories that the body burns for energy!! CALORIES AND EXERCISE If the calories in the food we eat = the calories we burn off during exercising, then our body weight will If the calories in the food we eat > the calories we burn off exercising, then our body weight will If the calories in the food we eat < the calories we burn off exercising, then our body weight will 3500 calories is equal to pound of body fat. You should not lose or gain more than pounds per week. NUTRIENT DENSITY What is nutrient density? Q: Why are junk foods called empty calories? A: They have a lot of calories and few nutrients

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