Quick Write #1Quick Write #1

List the foods you ateyesterday.

Do you think that youmade healthfulchoices?

If not, what wouldhave been some morehealthful choices?

Food and DietFood and DietFood

NutritionDaily Performance

NutrientsNutrients

Substances in foodsthat your bodyneeds in order togrow, have energy,and stay healthy

6 Types of Nutrients6 Types of Nutrients

Carbohydrates Proteins Fats Vitamins Minerals Water

CarbohydratesCarbohydrates

Starches and sugars that provideenergy Starches: rice, bread, pasta, potatoes,

beans, and corn Sugars: milk, fruit, honey

All other sugars are not needed foryour body!

ProteinsProteins Used to repair body cells and

tissues Complete proteins: amino acids

that are found in animalsources, such as meat, dairyproducts, and eggs

Incomplete proteins: aminoacids that are found in plantfoods, such as beans, nuts, andgrains

FatsFats

Nutrients that supplyenergy, keep the skinhealthy, and promotenormal growth

Transport certainvitamins through thebody and help buildcell membranes

More fatsMore fats……

Saturated fats—solid atroom temperature butter, fats in meat,

poultry, and dairyproducts

NOT GOOD FOR YOU! Unsaturated fats—liquid

at room temperature, plant sources, vegetable

oils, nuts, olives, andavocados

GOOD FOR YOU!

VitaminsVitamins

Substances that help regulate thebody’s functions

Your body needs vitamins toproduce energy, fight infections,and to help with other tasks Water soluble: dissolve in water and

have to be replaced everyday Fat soluble: dissolve in fat

MineralsMinerals Nutrients that

strengthen bonesand teeth

Help keep bloodhealthy

Keep the heartand other organsworking properly

More mineralsMore minerals…… Calcium, Magnesium,

Phosphorus—helps andrenews your bones

Iron—needed for making redblood cells

Sodium—salt your bodymakes You don’t need to add it to

your food

WaterWater Helps with digestion, carries

nutrients throughout thebody, removes wastes fromthe body, and regulatesbody temperature

Drink 8-10 glasses of watereach day, or 3 waterbottles from the machineat school!

FiberFiber The part of grains, fruits, and

vegetables that the body cannot breakdown.

It moves wastes out of your system,and may also prevent some diseases.

Found in fruits, veggies, whole graincereals, and brown rice.

CholesterolCholesterol

A waxy substanceused by the bodyto build cells andmake othersubstances.

Fat count shouldnot exceed 30% ofdaily calories

ABCABC’’s of Good Healths of Good Health

Aim for fitness 60 minutes of exercise

each day Build a healthy base

eat a variety of healthyfoods

Choose sensibly good nutrition means

avoiding fats, sugar, salt,and cholesterol

Food LabelsFood Labels

Quick InterviewQuick Interview……

Interview your partner about theirfood choices and physical activity. What did you eat for breakfast and lunch

today? How did you exercise yesterday?

Food GuideFood GuidePyramidPyramid

A guide for making healthful daily food choices.

What is a serving?What is a serving? Bread, cereal, rice, pasta: 6-11 servings/Baseball Fruit: 2-4 servings/Tennis Ball Veggies: 3-5 servings/Tennis Ball Dairy: 2-3 servings/4 Dice Meat, beans, eggs, nuts: 2-3 servings/Deck of

Cards Fats, oils, sweets: few servings, if any/Matchbook

3 BIG3 BIG or or 5 small5 small??

It’s all about preference! 3 big—tend to overload 5 small—energy all day long

START SMART!START SMART! Breakfast is the

most importantmeal!

You need freshenergy (food) whenyou wake up.

Make sure you getcarbohydrates andprotein.

Study InterventionStudy Intervention

Look at your “Quick Interview” results. Design a one day meal plan for your

partner. Breakfast Snack Lunch Snack Dinner

CalorieCalorie

Unit of energy that is burned withphysical activity

When we talk about calories infoods…we’re talking about the energy-producing potential of that food

Calories turn into fat if you don’t usethem.

Activity/Total Calories UsedActivity/Total Calories UsedPer HourPer Hour

Washing Dishes 100 Laundry 100 Walking up the stairs 400 Taking a bike ride 280 Raking leaves 220 Ballroom Dancing 125-310 Canoeing (slowly) 180-200 Cooking 185-200 Walking Slowly (2-1/2 mph) 210-230 Cleaning 235-355 Brisk Walking (4 mph) 250-345 Aerobic Dancing 480-625 Swimming 480-625

Body in BalanceBody in Balance

Physical Activity (PA)—any bodymovement that results in usingenergy

Calorie (Food)—unit of energy that isburned with physical activity

Food > PA = Gain Weight Food < PA = Lose Weight Food = PA = Maintain Weight

ApplicationApplication

Compare and contrast the food labels.