DO NOW

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DO NOW

• Write down as many of the 6 nutrient categories
  as you can think of on a blank sheet of paper.

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Nutrient Types

• Carbohydrates
• Protein
• Fats (Lipids)
• Vitamins
• Minerals
• Water

3
Nutrients and the Food Pyramid

• Fill out Nutrients Supplied by the Food Pyramid
  worksheet as nutrients are being discussed in
  class.

4
Why Nutrients are Important

• Food is important for our bodies because it gives
  us energy, or calories and nutrients. Nutrients
  are substances derived from food that make our
  bodies healthy. The only way to get adequate
  nutrients is to eat the right amounts of a
  variety of foods. There are over 40 different
  nutrients, but we organize them into six
  categories. If you eat a wide variety of foods,
  you will automatically be eating all 40 nutrients
  to help keep you healthy.

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Carbohydrates

• Made up of carbon, hydrogen and oxygen
• Bodys main source of energy
• Body converts carbs into glucose
• Glucose that is not used is turned into glycogen
  and is stored in adipose tissue
• 4 calories per gram
• 55-65 of daily calories should come from carbs

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Carbohydrates Simple vs. Complex

• Simple Carbohydrates
• sugars fruits, vegetables, and milk
• Provides quick short lived energy
• Complex Carbohydrates
• starches chemically more complex rice,
  grains, seeds, nuts and legumes
• Provides long lasting energy

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Carbohydrates Fiber

• Found in tough, stringy part of vegetables,
  fruits, and grains
• Special form of complex carbohydrate
• Prevents constipation, appendicitis, and other
  intestinal problems
• Reduce risk of some cancers and heart disease and
  helps control diabetes.

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Protein

• Muscle, bone, connective tissue, teeth, skin,
  blood, and vital organs all contain protein.
• Build new tissue during important growing parts
  of life
• New replaces old throughout entire life
• Regulates Body Processes
• 4 calories per gram
• Excess protein converted to fat for storage

9
Protein Amino Acids

• Made of chains of building blocks called amino
  acids
• 20 total
• 9 essential
• body makes all but nine, which we get from food

10
Fats (Lipids)

• The body needs fat as it is a form of energy
• Fats are made up of fatty acids
• 9 calories per gram
• Carry vitamins A, D, E, and K into blood and
  serve as a source of linoleic acid
• Add flavor and satisfy hunger
• Surround and cushion vital organs

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Fat Two Types

• There are two types of fats
• Saturated fatty acid holds all the hydrogen
  atoms it can (animal fats and tropical fats)
• Unsaturated missing one or more pairs of
  hydrogen atoms (olive, canola, soybean, corn, and
  cottonseed oils)

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Vitamins

• Needed in small amounts
• Do not supply calories
• Speed up reactions that produce energy in body
  cells
• Types
• Water-Soluble pass easily into bloodstream in
  process of digestion
• Fat Soluble absorbed and transported by fat

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Where to find Vitamins

• Vitamin A--carrots, sweet potatoes, yellow-orange
  vegetables, dark leafy green vegetables, milk,
  apricots, cantaloupe, mangos, peaches
• B. Vitamin D--Vitamin D fortified milk, salmon,
  tuna, egg yolk, sunshine
• C. Vitamin B--enriched cereals, enriched bread,
  fish, lean meat, liver, milk, pork, poultry,
  whole grain cereals, eggs
• D. Vitamin C--citrus fruits, berries, cherries,
  watermelon, tomatoes, cabbage, green vegetables,
  peppers, potatoes.
• E. Calcium--milk, cheese, yogurt, ice cream,
  cottage cheese
• F. Iron--red meat, spinach, eggs, breads and
  cereals

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Minerals

• Each mineral has its own unique function in
  health
• Body requires larger amounts of some minerals
  than others.
• trace minerals (iron, iodine, copper, and other)
• Calcium
• structure to bones
• develop and maintain bone strength
• aids in muscle contraction and blood clotting
• Sodium, chloride, and potassium
• known as electrolytes
• maintain and balance of fluid within body cells

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Water

• -greatest percentage of body
• -regulator and vital to every body function
• -carries nutrients to and transport wastes from
  cells
• -lubricates joints and mucus membranes
• -helps body cool down
• -body uses 10 cups per day
• -recommended to drink 6 8 cups a day
• -fruits, vegetables, and milk products contain
  about 75 water

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Eat a variety of foods!

• One's diet should include a variety of foods
  because no single food supplies all the required
  nutrients. All nutrients are needed because of
  the way they work together. They compliment one
  another, which means that one nutrient alone,
  cannot do its job. It needs the other nutrients
  to be able to complete its function.

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Reducing Fat Consumption

• 1. Use low fat (1 or 2) or skim milk. 2. Use a
  vegetable oil spray like PAM for baking. 3. Use
  oil instead of shortening whenever possible. 4.
  Eat popcorn that has been made in a hot air
  popper. 5. Use graham cracker crusts for pies
  and desserts. 6. Use light or fat-free
  dressings. 7. When making quick breads, such as
  pancakes, waffles, or muffins, use applesauce
  instead of the recommended fat. 8. Avoid
  products listing oil or fat as one of the first
  three ingredients. 9. Learn to read labels so
  you know what you are eating. 10. Avoid frying
  foods.

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The New Dietary Guidelines

• Balancing Calories to Manage Weight
• Foods To Reduce
• Foods and nutrients to increase
• Building Healthy Eating Patterns
• Helping Americans make healthy choices

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Closure

• Answer Journal Questions 2-5

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• http//www.health.gov/dietaryguidelines/dga2010/Di
  etaryGuidelines2010.pdf
• http//www.choosemyplate.gov/food-groups/downloads
  /MyPlate/DG2010Brochure.pdf