Nutrition Time!

Good eating habits start young and continue throughout adulthood.You are what you eat.

Your body is like a new car. Take care of it and it will last a long time without major problems. Neglect it and you are likely to spend lots of

money trying to get it back to good health!

What are nutrients?

• Substances your body needs in order to grow, have energy, and stay healthy

• (If I go to fast, finish taking these notes from pages 88-89 in your textbook)

1.Carbohydrates 5. Minerals2.Fats 6. Water3.Proteins4.Vitamins

Fats

1. These are nutrients that supply energy, keep the skin healthy, and promote normal growth

• 25-30% of your daily calories should come from fats

• There are THREE types of FATS: Saturated Fats Unsaturated Fats Trans Fats

Fats

Unsaturated Fats• Liquid at room temperature• Found in nuts, avocados,

olive oil and other vegetable oils.

• Heart Healthy Fats

Saturated Fats• Solids at room temperature• Found in meat and dairy

products• Heart Unhealthy fats-

because they tend to be high in cholesterol (leads to atherosclerosis)

Saturated Fats• These are fats that are solid at room temperature• Examples: butter, stick margarine, eggs, ice cream, cheese,

lard, and the fats in meat, poultry (chicken), and dairy• These fats should be kept to under 20 grams a day in a 2000

calorie diet. Too much of this fat in your diet increases your risk of getting heart disease, because they increase blood cholesterol.

• LIMIT in your daily diet!

Foods that contain Saturated Fats

Unsaturated Fats

• These fats are liquid at room temperature

• These fats come mainly from plant sources

• Foods high in unsaturated fats include: vegetable oils, olive oils, nuts, olives, and avocados

• These are the heart healthy fats

Trans Fats- heart unhealthy fat• These fats are created when hydrogen is

added to oils- worse for you than sat. fats• Thus they are called hydrogenated oils• Some food companies and restaurants will

add this to their foods because it prolongs shelf life of food products and adds flavor.

• These are worse for you than saturated fats• By law, a food label does not have to list trans

fats if under .4 grams. Limit to 2 grams or less daily

For Meats and Dairy Products

• Choose low-fat varieties• For example: Light ice cream, skim or low fat

milk, light cheese• Eat more lean chicken (chicken breast) and

fish, and less red meat (beef and lamb)• Look for words on package: less fat, light, or

half the fat

Carbohydrates- p. 88-89Complex Carbohydrates

• Starches• Found in foods like breads,

pasta, rice, corn, potatoes, and beans

• If you have a choice, always buy wheat over white pasta, bread, or rice. The white is refined, which means it has the vitamins and minerals stripped from it

• Great source of energy!

Simple Carbohydrates• Sugars• Found naturally in milk,

fruit, and honey• Sugar is also added to many

foods• Some simple carbohydrates

should be limited in your diet

• Great source of energy (except sweets)

Carbohydrates

Proteins

• These are nutrients that are needed to repair body cells and tissues

• 10-20% of total daily calories should come from protein

• Made up of amino acids

Proteins

• These are protein foods that contain all the essential amino acids your body needs

• They come from animal sources: meat, dairy products, and eggs

Incomplete Protein Foods• These are protein foods

that lack one or more of the essential amino acids your body needs

• They come from plant sources: beans, nuts, and grains

• Eat a variety of plant foods to get all the amino acids you need

Complete Protein Foods

Protein Foods

• Although healthy, meats, dairy foods and butter need to be limited in your daily diet because they also tend to be high in saturated fats which also have cholesterol in them.

Proteins

Vitamins

• Substances that regulate the body’s functions• Help your body fight infections, produce

energy, and to help with other tasks• Water soluble vitamins are B and C, they

dissolve in water (You urinate it out), so your body does not store these. You need to eat these vitamins every day

• Fat-soluble vitamins are A, D, E, and K. They are stored in the fat tissue

What foods have vitamins?

• Vitamins A and C are commonly found in most fruits and vegetables

• Vitamin D and B in Milk• Vitamin B in Whole Grains• Vitamin pills• Cereals (added to it)

Minerals

• Nutrients that strengthen bones, teeth, helps keep blood healthy, and keep the heart and other organs working properly

• Calcium, phosphorus, and magnesium are minerals that help rebuild and renew your bones

• Iron is needed for making red blood cells• Potassium, chloride, and sodium help maintain

body’s balance of fluids

Water

• Water helps to regulate the body’s temperature and carries wastes

• Drink 8-10 glasses of water a day• Dump the sodas and limit the juices……..• Has NO sugar, fat, or calories

Fiber

• Not really a nutrient because your body cannot break this down.

• It is the part of fruits and grains your body cannot digest

• But it is important in your daily diet because it helps moves wastes out the colon and helps prevent heart disease and maybe colon cancer

• Include 25 grams a day in a 2000 calorie diet

Calories

• A CALORIE is the energy content in food and drinks.

• Some foods have more calories than others.• Many hidden calories are found in drinks as

well as in certain foods.• Teen age boys need about 2700 calories a day.• Teenage girls need about 2300 calories a day.

Fats have 9 calories per gramProteins have 4 calories per gramCarbohydrates have 4 calories per gramAlcohol has 7 calories per gram

Nutrition Facts Book

Front Page- Title Page Page 8- Fiber• Page 1- Carbohydrates Page 9-Food Labels• Page 2- Proteins 10-14- TBD• Page 3- Saturated Fats• Page 4- Unsaturated Fats• Page 5- Vitamins• Page 6- Minerals• Page 7- Water