Chapter 7: Nutrition for Life Section 1: Carbohydrates, Fats, and Proteins

1. Chapter 7: Nutrition for LifeSection 1: Carbohydrates, Fats, and Proteins

2. Myths/Preconceptions • Students believe that just because you are at your optimum weight you are healthy • Weight is not always a accurate measure of the healthiness of their diet • Healthy diet as a means of preventing chronic diseases such as heart disease and preventing other health problems applies only to middle-aged and elderly • Poor eating habits and inactivity can harm young people and eventually their long-term health

3. Do Now • Look at this phrase “you are what you eat” In a paragraph, write a brief paragraph explaining what this phrase means to you. Be ready to share out. Things to consider • How you feel • Look • Health

4. Lesson Objectives • I WBAT • Compare and contrast the benefits and risks of consuming simple vs. complex carbohydrates. I will then analyze what I have eaten in the last two meals, to determine if I am choosing the appropriate types of carbs to best suit my dietary needs.

5. Key Terms • Nutrition: • Nutrient: • Carbohydrate: • Fat: • Protein:

6. What is Nutrition • Nutrition: • Is the science or study of food and the ways in which the body uses food • How and why we make certain food choices • Nutrients food contains • Nutrients: • Substance in food that provides energy or help form body tissue. • Necessary for life and growth

7. Six Classes of Nutrients • Provides Energy: • Carbohydrate: Nutrient that provides energy (sugar, starch, fibers). • Fat: Energy-giving nutrients that are also the main form of energy storage in the body. • Protein: Amino acids that repair and build body structures such as muscles. • Does Not Provide Energy: • Vitamins, Minerals, and Water

8. Balanced Diet Keeps You Healthy • Too little food: weight loss, poor growth, and possible death. • Too much food: Excess body fat, heart disease, high blood pressure, • Diseases caused by poor nutrition: Obesity, heart disease, osteoporosis, cancer, and diabetes.

9. Your Body and Food • How does the consumption of food affect your body • Provides fuel • Chemical process of food to keep you alive & active (Metabolism) • Every piece of food is an energy source • These energy sources are measured in calories • Carbohydrates & Protein- 4 calories per gram • Fat- 9 calories per gram

10. Carbohydrates

11. Simple Carbs • Sugars: • Are found naturally in some foods and added to some • Refined Sugars: • Are added to other foods to make sweet • Candy • Cake • Soda

12. Complex Carbs • Starches: • Are broken down by the body into sugars • Can be used by the body for energy. • Most starches come from: • Plants • Starchy vegetables (potatoes) • Legumes (beans and peas) • Grains (rice, corn, and wheat)

13. Carbohydrates continued… • Glycogen: • Quick energy reserve (storage) • If becomes full, it will be converted into body fat • Fiber: • Cannot be digested but is good for intestines and colon. • Provides little energy • Cannot be digested by humans • Soluble fiber traps and remove cholesterol • Insoluble fiber helps with removal of waste

14. Fats • What is Fat? • Essential Nutrient • Need it for your body to function properly • Gives texture, flavor, aroma, satisfying feeling • 25-35 percent of total calorie intake for teens • Eating too much Fat or wrong kinds: • Increase weight gain • Risk of Heart disease • Risk of some cancers

15. Fats • Saturated Fat: Milk, butter, ice cream, • Leads to obesity • Unsaturated Fat: olive oil, canola oil, peanut oil, flower oil, soybean oil • Can protect from heart disease • Trans fats, by product • May increase the risk of heart disease • Manufactured butter substitute

16. Cholesterol • What is cholesterol? • Found only in human and animal tissue. • Also made in the body naturally • Type of steroid • Needed for production of; • Vitamin D • Cell membranes • Hormones • Bile which aids in digestion

17. Cholesterol • LDL (Bad) • Too much cholesterol (LDL) can cause Plak to form on the walls of blood vessels • Can cause Heart Attacks due to oxygen restriction • HDL (Good) • Are linked to a reduced risk of developing heart disease

18. Proteins • What is a Protein? • Repairs the body and helps create new cells. • Needed to form hormones, enzymes, antibodies • Can be stored as fat if overconsumption occurs • Amino Acid Molecules • (11) essential amino acids made in the body naturally • (9) essential amino acids must come from our diet

19. Proteins • Complete Proteins: Meat, eggs, and dairy. • Incomplete Proteins: Beans, grains, and vegetables. • Both are necessary in a healthy diet. 10-35% of calories should come from proteins.

20. Exit Slip: • On a sheet of paper make two columns. Then label one column simple carbs and the other complex . • Now think about the last two meals you ate. Then list each food that you consumed in the appropriate column. You may need to break your meal down. For example, if you had a piece of cheese pizza you would need to list the cheese, and bread separately. • Now analyze your list and see if most of your food choices fall into a certain category. Discuss with your elbow partner your findings.

21. Chapter 7: Nutrition for Life Section 2: Vitamins, minerals & Water

22. Misconceptions Alert • Students believe that it is impossible to have too much of a vitamin in their diet. • Some vitamins can be toxic if too much is consumed • Usually occurs with Fat-Soluble Vitamins • Can lead to weakness, severe headache, joint pain, and even death. • Too much vitamin D can lead to weakness, nausea and vomiting , excessive urination and kidney impairment

23. Learning Objective • IWBAT • Explain the important role vitamins, minerals, and water play in relation to normal body functions. I will then research typical food items that teenagers might eat and determine if consuming those items might put me at risk for exceeding my normal recommended sodium intake.

24. Do Now • Explain how the functions of a vitamin differs from that of fats, carbs, and proteins. Then explain the relationship between water-soluble vitamins to fats, carbs, and proteins.

25. Vitamins • Vitamins • Are a class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth • Are sometimes added to foods that are low in certain vitamins • Are classified by whether they dissolve in fat or water • Affects how they are taken into the body, sored, and eliminated

26. Vitamins • Fat-Soluble Vitamins • They dissolve in fat, most can be stored in fat tissue and remain in the body for a long time. • Vitamin A • Vitamin D • Vitamin E • Vitamin K

27. Vitamins • Water-Soluble Vitamins: • Are not stored in the body very well • Are needed to help with releasing of energy from fats, carbs, and proteins • Other important functions come from preventing birth defects, protects us from free radicals that can cause cancer, and heart disease. • All Vitamin B’s, Folate Acids, Biotin, C

28. Minerals • Minerals • A class of nutrients that are chemical elements that are needed for certain processes, such as enzyme activity and bone formation.

29. Vitamins and Minerals • Nutrient deficiency: • Is the state of not having enough of a nutrient to maintain good health. • Usually can meet your needs through the consumption of a balanced diet • Supplements can be an alternative but is not recommended for healthy individuals • Remember too much or too little of a nutrient can result in malnutrition or nutrient toxicities resulting from the misuse of vitamin and mineral supplements.

30. Sodium • Sodium • Helps with the regulation of water balance in cells and tissues and for transmission of nerve impulses • Too much can cause high blood pressure, heart disease, strokes, and kidney failure • Most of us eat far more salt than we need or than is healthy. • Most of our salt intake comes from the food we eat • Table salt • Processed foods (Foods that need to last)

31. Sodium • Recommended: • 500 milligrams per day • No more than 2400 milligrams per day • Electrolytes: • Part of the main group of electrolytes that are vital for processes such as muscle movement, nerves signals, and the transport of nutrients into and out of body cells. • Also help controls fluids in your body

32. Calcium • Recommended Calcium intake: • 1300 milligrams for teens • 300 milligrams from 8 ounce glass of milk • Non dairy sources • Green leafy veggies, such as spinach and broccoli • Calcium-fortifiedfoods, such as bread and orange juice

33. Calcium • About 45% of of your skeleton forms between the ages of 9 and 17. • Calcium deficiency can lead to: • Lighter weaker bones • More likely to develop osteoporosis later in life. • Many teens are not getting enough calcium

34. Iron • Iron • Is needed to make hemoglobin to carry oxygen around the body. • The best source comes from meat but can also be found in green leafy vegetables. • Too much iron can be poisonous

35. Water • Essential for life. • Can only live a few days without water • 60% of our body is made of water • Your body loses large amounts of water and must be replenished. • Can be replenished through foods we eat and drink

36. Dehydration • Affects of Dehydration: • Occurs when the body loses more water than has been taken in • Not drinking enough water • Illness (fever, vomiting, and diarrhea) • Exercise ( Can lose up to a quart of water in hot weather) • Dehydration Symptoms: • Mild symptoms include thirst, headache, fatigue, loss of appetite • Severe symptoms include nausea, loss of concentration, confusion, disorientation, extreme weight loss, death

37. Exit Slip • Go to http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf • This is the nutrition facts list for McDonalds. Look through the list and try to create a meal that includes fats, carbs, and protein (at least 3 items) that doesn’t go over half the recommended sodium intake for students your age. Remember, 500 milligrams per day but up to 2500 is the maximum. • Now explain your findings in a paragraph. Was it difficult or not and what can you conclude about your sodium intake if you ate at least one meal a day at McDonalds.

38. Chapter 7 Section 3: Meeting Your Nutritional Needs

39. Learning Objectives • IWBAT: • Analyze the nutrition labels of common foods that I eat, and then synthesize information from various resources such as our book and class notes to help me plan quality nutritious meals in the future.

40. “Do Now” • In a paragraph, discuss why the Recommended Dietary Allowances (RDA) are only guidelines and not strict rules.

41. Nutrients:How Much Do We need • Dietary Reference Intakes (DRIs) • Provide four sets of reference values which are guidelines that recommend amounts of nutrients and other food components needed to prevent deficiencies, avoid toxicities, and promote best health • Males & Females • Age groups • Special conditions

42. Nutrients:How Much Do We need • Recommended Dietary Allowances (RDAs) • Are the recommended nutrient intakes that will meet the needs of almost all healthy people. • Are not exact requirements but are meant to serve as general guidelines for correct nutrient intake. • Tolerable Upper Intake Levels (UIs) • Are the largest amount of a nutrient you can take without risking toxicity. • Are helpful for checking that the amount of a nutrient in a supplement is safe

43. Understanding Food Labels • Food Labels Include: • Provides a convenient source of nutrition information about foods and the way foods fit intos your diet. • Set of nutrition facts • Processing of the foods • List of ingredients

44. Understanding Food Labels • Serving Size: • Usually shown at the very top of the label followed by the amount of servings per container • Often times there are more than one servings in a container. • Remember all values apply to that one serving size and not to the total content, unless stated. • Calories: • Lists the total amount of calories per serving

45. Understanding Food Labels • Daily Values: • Are recommended daily amounts of a nutrient that are used on food labels to help people see how a food fits into their diet. • Helps with determining if we are getting enough or if we are over consuming

46. Understanding Food Labels • Labels must contain information on these nutrients and their percentages as it relates to a 2000 or 2500 calorie diet : • Total Fat • Cholesterol • Sodium • Total carbohydrates • Protein

47. Understanding Food Labels • Ingredient List: • Are listed in order of weight • Largest amounts are listed first • Can be helpful when trying to avoid certain foods especially for people who have food allergies. • Additives: • Are added to foods to keep them from spoiling • Improves taste, smell ,texture, appearance or even nutrient content

48. My Daily Plate • My Daily Plate: • Is a reminder to find your healthy eating style and build it throughout your lifetime. • Everything you eat and drink matters. The right mix can help you be healthier now and in the future. • Focus on variety, amount, and nutrition. • Choose foods and beverages with less saturated fat, sodium, and added sugars. • Start with small changes to build healthier eating styles. • Support healthy eating for everyone

49. My Daily Plate • Fruits & Vegetables: • At least half the plate • Vary your veggies. Vegetables are divided into five subgroups and include dark-green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables, and other vegetables. Choose vegetables from all subgroups.

50. My Daily Plate • Grains: • ¼ of the plate • Make half your grains whole grains. Grains include whole grains and refined, enriched grains. Choose whole grains more often. • Proteins: • Smallest portion of the plate. • Vary your protein routine. Protein foods include both animal (seafood, meat, poultry, and eggs) and plant sources (nuts, beans and peas*, seeds, and soy products). Choose a variety of lean protein foods from both plant and animal sources.