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Nutrition and Food Pyramid
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What are some reasons why we eat food?
Foods Supply Energy
Fuel for your body When your body uses nutrients in food, a series of
chemical reactions take place, therefore energy is released.
Metabolism Chemical process by which your body breaks down
food to release energy
Foods Supply Nutrients
What is a nutrient?
Substances your body needs to: regulate body function promote growth repair body tissues obtain energy
***Body requires more than 40 nutrients for these tasks
Calories
What is a calorie? The amount of energy released when food is broken
down is measured in units Heat Energy Scientific term - The energy needed to raise the
temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).
What is the recommended daily caloric intake for a average human?
Average Caloric intake?
Caloric Intake for Women
Caloric Intake for MenSeveral factors play into how much calories
you should take in daily. How much exercise – low, moderate, intense How fit are you – obese, in shape Quality of the foods you eat – fast food, fruits,
vegetables How much sleep you get, how long you stay awake
Six Types of Nutrients
CarbohydratesFatsProteinsVitaminsMineralsWater
Carbohydrates
Purpose: Supply energy to your body There are two different types of
carbohydrates – simple : known as sugars.
Ex. Fruits, vegetables, milk, table sugar, refined foods complex: starches are the main types. Starch are
sugars linked together that form a long chain. Ex. Oats, grains, wheat, potatoes, whole wheat
Complex Carbohydrates
Fiber – complex carbohydrate found in plants. Fiber cannot be broken down and passed through your
blood stream. Passed through without being digested but is a
necessity for proper functioning of your digestive system.
A High Fiber diet will – Prevent constipation Reduce risk of colon cancer Prevent heart disease
Daily Carbohydrate Intake
45 to 65 Percent of your daily diet
Better to eat foods rich in complex carbohydrates
High in Sugar – candy, soft drinks – Low Nutritional Value
Fats
Nutrient with highest energy contentPurpose supply your body with energy, form
your cells, maintain body temperature and protect your nerves.
Unsaturated – good fat neurons
Saturated fats- bad fat cholesterol
Daily Fat Intake
25 to 35 percent of your daily caloric intake
Primarily unsaturated fats
To reduce intake of saturated fats, substitute low fat foods for meats and dairy products that are high in saturated fats.
Protein
Purpose serve as a source of energy Growth and repair of body tissue’s
High Protein diet – ex. Milk, eggs, meats, nuts, beans, peas, lentils
22 total amino acids13 are made in the body9 MUST come from food!!!Complete proteins- animal sources have all 9
amino acidsIncomplete proteins- veggies, nuts , seeds lack
one or two incomplete proteins
Amino Acids
Makes up protein in our body and food.
Digest protein, body breaks down the protein into amino acids which are absorbed into bloodstream and reassembled to make the proteins your body needs.
Essential Amino Acids – 22 total amino acids 9 come from food The rest your body manufactures
Complete and Incomplete Proteins
Complete – Proteins from an animal source Meats, fish, dairy Contains all nine essential amino acids
Incomplete – Proteins that come from a plant source Beans, broccoli, peas, etc. Lack one or more essential amino acids
Daily Intake Protein
10 to 35 percent of your daily diet should be proteins
Diet with a variety of meat and vegatables will supply the right amount of protein and amino acids you will need.
Vitamins
Nutrients that are made by living things, are required only in small amounts
Purpose – assist in chemical reactions, using other nutrients
Two Classes – Fat soluble – dissolve in fat. Water soluble – dissolve in water
Fat Soluble
Fat Soluble Vitamins A, D, E, K are found in vegetable oils, eggs,
vegetables, milk, fruit, sunlight
Can be stored in the body
Water Soluble
Water soluble vitamins Vitamin C, B Vitamins are found in fruits, vegatables
Can not be stored in the body Important to get a daily dose of these vitamins
B1, B2, B3, B6, B12, Folate, C Play a role in metabolism, nervous system function,
healthy red blood cells, formation of proteins, fights infections
Minerals
Nutrients that occur naturally in rock and soils
24 essential minerals have been shown for good health
Need seven minerals – calcium, sodium, potassium, magnesium, phosphorus, chlorine and sulfur
Water
65 Percent of your body is water
Purpose hydrates your body Carries waste out of your body Digest food Cells/tissues/organs need water to function Play a role in production of energy
Water and Homeostasis
Homeostasis – process of maintaining a steady state inside your body
Water contains dissolved substances called electrolytes
Daily Intake – 10 glasses of 8 oz. of water Factors – age, gender, physical activity Caffeine – increases the amount of water your body
excretes
Water and Exercise
Drink water before and after you exercise
Sports drinks – try to avoid sports drinks for low to moderate work outs. Heavier to more intense workouts, sports drinks can
be beneficial but in moderation. When in doubt drink water
Old Food Pyramid
New Food Pyramid
Mission Nutrition
http://kidshealth.org/kid/closet/games/game_nutrition.html
Reading Food Labels
http://kidshealth.org/kid/stay_healthy/food/labels.html