Lesson 1 Carbohydrates, Fats & Proteins pages 190-201 What are the 3 classes of nutrients that supply your body with energy and how does the body obtain the energy from foods? Describe the roles that carbohydrates, fats & proteins play in your body. Slide 1 of 27
Foods Supply Nutrients Nutrients substances that the body needs to regulate bodily functions, promote growth, repair body tissues and obtain energy. 6 classes of Nutrients: 1. Carbohydrates used as a source of energy #1 2. Fats used as a source of energy #2 3. Proteins used as a source of energy #3 4. Vitamins assist with chemical reactions 5. Minerals - assist with body processes 6. Water transports nutrients Slide 2 of 27
Foods Setting Supply Goals Energy Fuel for Your Body When your body uses the nutrients in foods, chemical reactions occurs inside your cells causing energy to be released. Metabolism: the process by which your body breaks down food to release energy for the growth and repair of body tissues. Calories: The amount of energy released when nutrients are broken down. The more calories a food has the more energy it contains. Calories in food should equal the calories your body needs for energy. Do the Math for figure 1 on page 193. Which lunch should you eat?...why? OPTION 1: 2 slices of pizza. Each slice is 375 calories. OPTION 2: 1 slice of pizza-375 calories, Small salad-180 calories, small glass of apple juice-110 calories & an Slide 3 of 6 orange 85 calories
Carbohydrates Carbohydrates are made of carbon, hydrogen and oxygen. They are your body s first source of energy. 1. Simple Carbohydrates Sugars occur naturally in fruits, veggies and milk. Sugars are added to cookies, candies and drinks. Sugar is converted to glucose. Once inside your body the glucose serves as a major provider of quick bursts of energy. 2. Complex Carbohydrates Sugars that link together forming long chains, starches, provide long lasting energy. Starches are found in plant foods, potatoes and grains (rice, oats, corn, wheat ). Body breaks starches down into simple sugars. Slide 4 of 27
Carbohydrates continued Fiber a type of complex carbohydrate found in whole-grain breads, cereals, vegetables, fruits, nuts, beans, & seeds). It cannot be completely broken and is beneficial in: preventing constipation, reduces risk of colon cancer and helps prevent heart disease. Energy Reserves When you eat more carbohydrates then your body can use, the extra glucose (sugar) gets stored as glycogen (a type of starch). When your body needs more sugar, the stored glycogen is converted back to glucose to be used. BUT when the body s glycogen stores are full, the excess carbs get stored as fat! SO what happens if you DO NOT USE the excess carbs that you eat? Slide 5 of 27
Carbohydrates continued Daily Carbohydrate Intake 45 to 65% of a person s daily calorie intake come from carbohydrates. Choose foods that are complex carbs, for long lasting energy, like whole grains and brown rice. (simple carbs, like fruit juice, give quick bursts of energy) If you crave simple carbs, best to choose naturally sweet foods such as fruit. List some healthy complex carbohydrate alternative foods to what you typically eat? i.e. instead of potato chips, eat sliced cucumbers Slide 6 of 6
Setting Fats Goals Fats supplies body with energy (2 nd source of energy, carbs are the 1 st source), forms your cells, maintains body temperature and protects your nerves. 1. Unsaturated Fats Usually liquid at room temperature & can be classified as mono or polyunsaturated. (Examples: vegetable oil, nuts seeds, olive oil, peanut, fish oil, corn, soybean & canola oil). These are fast moving fats and help fight heart disease (cleans arteries) 2. Saturated Fats Usually solid at room temperature (Animal fats, lard and dairy products). These fats are slow moving, can clog arteries and can lead to heart disease. Slide 7 of 6
Setting Fats Goals continued Daily Fat Intake 20-35% of your calories come from unsaturated fats. Cholesterol a waxy, fatlike substance found ONLY in animal products (meat & dairy). Cholesterol eaten in foods causes plaque build up in arteries! (Your liver makes ALL the cholesterol your body needs, which is called serum cholesterol.) Trans Fat manufacturers add hydrogen to fat molecules which helps food with vegetable oils stay fresher longer. Trans fats have similar health affects as saturated fats. Slide 8 of 27 List some healthy unsaturated fat alternative foods to what you typically eat.
Setting Proteins Goals Proteins 3 rd source of energy for the body. Protein is responsible for growth & repair of body s tissues (meats, eggs, poultry, milk, nuts, beans, peas, and lentils). Amino Acids is protein that has been broken down so that it can be absorbed into the blood stream to be used for growth and repair of body s tissues. (Body is made up of 20 different amino acids.) Essential Amino Acids Your diet supplies 9 essential amino acids. Your body manufacturers the other 20 different amino acids that make up the protein in your body. Slide 9 of 6
Setting Proteins Goals 2 Types of Protein: 1. Complete protein that comes from animal Sources. It contains ALL 9 essential Amino Acids (meat, fish) 2. Incomplete from plant sources contains some of the Amino Acids (beans, nuts) Daily Protein Intake 10 to 35% of your daily calories should be protein. Proteins for Vegetarians combining 2 or more sources of protein can provide all the essential amino acids. Slide 10 of 27
Breaking a Bad Habit The key to changing a habit you don t like is to replace it with a new, positive habit. What bad eating habit do you need to break? The steps given here will help you change almost any habit: Define the habit you want to change Describe your habit in a specific way. Set your goal. Your goal should be specific. The goal should emphasize what you will do, not what you won t do. Set a realistic deadline. Write a behavior contract. Slide 11 of 6
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Breaking a Bad Habit Design an action plan. Monitor your habit. Write your plan. Keep a log. Slide 13 of 27
Breaking a Bad Habit Build a supportive environment. Reward yourself for accomplishments along the way. Keep a list handy of the benefits of your new behavior. Structure your surroundings to support your efforts. List the healthier foods that you would eat, in each section of the MyPlate sections, that would be healthier food choices then what you now typically eat Fruit Grains - Vegetable Dairy - Protein - Slide 14 of 6
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Lesson 2 Vitamins, Minerals & Water pages 202-209 What are the 2 main classes of vitamins and what are the 7 minerals that your body needs? Describe why water is so important to the body. Slide 16 of 6
Vitamins Vitamins nutrients made by living things, required in small amounts and assist with many chemical reactions and body processes. 2 classes of Vitamins: 1. Fat-Soluble the body can store these vitamins(a, D, E, & K, found in vegetable oils, liver, eggs & certain veggies). Majority of these vitamins aid in healthy skin, bones, teeth, red blood cells see chart on page 203 2. Water-Soluble These vitamins cannot be stored and thus must be replenished each day. (C and all B vitamins, found in fruits & veggies). Majority of these vitamins aids in metabolism see chart on page 204 Antioxidants protects healthy cells from damage caused by normal aging process and protects from certain cancers ( C & E are the most powerful antioxidants).
Minerals Minerals body needs 24 minerals (7 minerals your body needs more of, Macro Minerals like: calcium, sodium, potassium, magnesium, phosphorus, chlorine & sulfur. The remaining minerals your body only needs a Trace of: iron, iodine, copper, zinc ) Calcium - needed for blood clotting, strong bones & teeth Potassium works with sodium to maintain water balance. Iron needed for healthy red blood cells. (Anemia, red blood cells do not contain enough hemoglobin making the person weak, tired and they get sick easily.) Sodium needed for heart function and water balance Refer to page 207 for the chart on Minerals. Slide 18 of 27
Vitamins & Mineral Supplements Vitamins & Mineral Supplements are not usually necessary if your diet is nutritious and wellbalanced. A health care provider can advise you about how much is the right amount of supplemental vitamins and minerals you need based on diet and blood work. Taking vitamins and minerals in excess of what your body needs, can be dangerous to your health (diarrhea, vomiting, rash, severe headaches, hair loss, joint pain..). Slide 19 of 27
Water Water about 65% of your body weight is water. Water is needed for: Chemical reactions Producing energy Building new tissues Transports nutrients Water maintains a steady state inside your body, this is called Homeostasis (like maintaining body temperature, ie. sweating cools body). Water contains Electrolytes that regulate processes in your cells (ie, your nerves and cells needing sodium and potassium). Water prevents dehydration in your body (loss of electrolytes, weakness, slowed breathing, weak heartbeat) Slide 20 of 27
Water How Much Water? 10-8 ounce cups of water per day for females 14 8 ounce cups of water per day for males Drink 2 cups, 2 hours before exercise. Rehydrate every 15 mins. While Exercising. (Only need sport drink With carbohydrates If exercising longer than An hour. Electrolytes are needed for more than 5 hours of exercise.) Slide 21 of 6
Lesson 3 Guidelines for Healthy Eating pages 210-214 How can the Dietary Guidelines help you plan a healthful diet? Describe the recommendations in the My Plate plan. Slide 22 of 27
The Dietary Guidelines provides information on how to: make smart food choices, balance food intake with physical activity, get the most nutrition out of the calories you consume and Handle food safely Slide 23 of 6
Dietary Guidelines Make Smart Food Choices Choose a wide variety of foods complex carbs like whole grain foods, fruit, veggies, and drink low fat/non fat milk Balance Food and Physical Activity 60 minutes a day Get the Most Nutrition Out of Your Calories Nutrient dense foods contain lots of nutritional value while being low in calories and saturated fat and sugar Handle Food Safely Clean hands/surfaces, cook meat thoroughly, thaw foods in fridge, separate raw meat from cooked food List 3 things you need to do or change in order to meet the Dietary Guidelines each day!!! Slide 24 of 27
My PLATE -5 food groups Balancing Calories Eat more of veggies and grains. Watch portion sizes Foods to Increase & Foods to Reduce Half your plate should be fruit and veggies. Half the grains should be whole grains, milk should be low or fat free. Protein should be lean meats Create Your Own MyPlate Plan visit this website https://www.choosemyplate.gov / Plan meals that meet YOUR caloric needs. Slide 25 of 27
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Using Food Guidelines Meals Breakfast, Break the Fast, after 8-10 hours of not eating, time to fuel the body with complex carbs. Lunch, Keep the body fueled with complex carbs. Dinner, low fat choices Snacks choose high nutrient density foods (complex carbs, natural sugar/fruit) Eating Out Substitute water or low fat milk for soda, select salads over starchy saturated food choices, choose low fat protein food Slide 27 of 27
REVIEW, Chapter 8 Food & Nutrition LESSONS: 1, 2, & 3 1. List 6 classes of Nutrients. 2. What are the 2 classes of Vitamins? 3. What are the 5 food groups that the My Plate illustrates? Slide 28 of 27