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Nutrition
TEKS: 1A & 1B
Calories• Units of heat that measure energy
used by the body • Energy that food supplies to the body• Good Calories are calories your body
needs• Empty Calories are calories your
body doesn’t need as many of–Usually turn directly into fat
CaloriesGood
Strawberries Apples Cheese Lettuce Tomato Apple Juice Carrots Milk
Empty Ice Cream Ketchup Apple Cobbler Pizza Dr. Pepper Snickers Fried Chicken
Nutrients vs. Nutrition• NUTRIENTS: Substances in food that your
body needs– Ex. Carbohydrates, Fat, Proteins
• NUTRITION: Process of using food and its substances to help your body have energy, grow, develop, and work properly
Factors that Influence Food Choices
• Appetite: psychological desire for food• Hunger: Physical need for food• Family and Friends• Time and Money• Food Availability
– Texas Beef– Florida Citrus
6 Types of Nutrients
• Carbohydrates– Sugars and starches that provide your body
with most of its energy– Found mostly in bread and potatoes
• Proteins– Nutrients your body uses to build and
maintain cells
6 Types of Nutrients
• Fats– Saturated: solid at room temperature
• Butter• Shortening
– Unsaturated: fats that remain liquid at room temperature• Oil• Grease
6 Types of Nutrients
• Vitamins– Substances needed in small quantities to help
regular body functions• Minerals
– Elements needed in small quantities for forming healthy bones and teeth and for regulating certain body processes.
• Water– Makes up over ½ of your body
Other Nutrients• Fiber
– Pats of fruits, vegetables, grains, and beans that your body CANNOT digest
• Cholesterol– Waxy substance used by the body to build cells and
hormones– protect nerve fibers– high cholesterol
• you may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries. Your heart may not get as much oxygen-rich blood as it needs, which increases the risk of a heart attack. Decreased blood flow to your brain can cause a stroke.
Other Nutrients• Sugar
– Occurs naturally in fruits and milk– The average American eats over 100 lbs of sugar
every year– High Fructose Corn Syrup
• Sodium– Controls the balance of fluid in the body– Salt– Electrolytes– Gatorade
• Caffeine– Stimulates the nervous system– energy
ABC’s of Nutrition
• A – Aim for a healthy weight• B – Build a healthy base• C – Choose sensibly
Breakfast
• Why is breakfast important?
MyPyramid
http://www.adcouncil.org/default.aspx?id=475
•
MyPlate
Nutrition
TEKS: 1A & 1B
MyPyramid
• What foods are in the vegetable group?– Any vegetable or 100% vegetable juice counts as a
member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Examples: Broccoli, Turnip Greens, Squash, Carrots, Pumpkin, Sweet potatoes, Black-eyed Peas, Beans, Corn, Asparagus, Cabbage, Cauliflower, Cucumbers, Celery, Mushrooms, Onions, Tomatoes, Zucchini
Green: Vegetables
MyPyramid
• What foods are in the fruit group?– Any fruit or 100% fruit juice counts as part of the fruit
group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
– Some commonly eaten fruits are: Apple, Banana, Berries (Strawberry, Raspberry, Blueberry, Cherry), Grapefruit, Grape, Kiwi, Lemon, Lime, Mango, Melon (Cantaloupe, Honeydew, Watermelon), Nectarine, Orange, Peach, Pear, Pineapple, Plum, Raisin, Tangerine, Apple Juice, Orange Juice, etc…
Red: Fruits
GRAINSAny food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains.
Whole grains contain the entire grain kernel ― the bran, germ, and endosperm.
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins
WHOLE GRAINS•
Whole grains: amaranthbrown ricebuckwheatbulgur (cracked wheat)milletoatmealpopcorn
•whole wheat breadwhole wheat crackerswhole wheat pastawhole wheat sandwich buns and rollswhole wheat tortillaswild rice
REFINED GRAINS• Refined grains:
cornbread*corn tortillas*crackers*flour tortillas*gritsnoodles*
• spaghettimacaronipitas*pretzels
Ready-to-eat breakfast cereals:corn flakes
white breadwhite sandwich buns and rollswhite rice
• What foods are included in the milk, yogurt, and cheese (milk) group?• All fluid milk products and many foods made from milk are considered part of
this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.
• Some commonly eaten choices in the milk, yogurt, and cheese group are: • All fluid milk:
• fat-free (skim)• low fat (1%)• reduced fat (2%)• whole milk
• Flavored milks:• Chocolate • Strawberry
• Lactose reduced milks• Lactose free milk
MyPyramid
Blue: Milk
• Milk-based desserts • Puddings made with milk• Frozen yogurt• Ice cream
• Cheese• Cheddar• Mozzarella• Swiss• Parmesan
• Yogurt• Fat-Free• Low Fat• Reduced Fat • Whole-Milk
Yogurt
MyPyramidPurple:
Meats & Beans• What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts
(meat & beans) group?• All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds
are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.
• Meat• Beef, Ham, Lamb, Pork, Bison, Rabbit, Venison, Liver, Giblets
• Poultry• Chicken, Duck, Goose, Turkey,
• Eggs• Chicken
• Beans• Pinto, Lentil, Navy, White
• Nuts• Almonds, Peanut, Peanut Butter, Pistachios, Sunflower Seeds, Walnuts
• Fish• Catfish, Flounder, Salmon, Snapper, Tuna, Clam, Lobster, Shrimp, Oysters
