Nutrition and Food Pyramid

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Nutrition and Food Pyramid
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Do Now

• What are some reasons why we eat food?

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Foods Supply Energy

• Fuel for your body
• When your body uses nutrients in food, a series
  of chemical reactions take place, therefore
  energy is released.
• Metabolism
• Chemical process by which your body breaks down
  food to release energy

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Foods Supply Nutrients

• What is a nutrient?
• Substances your body needs to
• regulate body function
• promote growth
• repair body tissues
• obtain energy
• Body requires more than 40 nutrients for these
  tasks

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Calories

• What is a calorie?
• The amount of energy released when food is broken
  down is measured in units
• Heat Energy
• Scientific term - The energy needed to raise the
  temperature of 1 gram of water through 1 C (now
  usually defined as 4.1868 joules).
• What is the recommended daily caloric intake for
  a average human?

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Average Caloric intake?

• Caloric Intake for Women
• Caloric Intake for Men
• Several factors play into how much calories you
  should take in daily.
• How much exercise low, moderate, intense
• How fit are you obese, in shape
• Quality of the foods you eat fast food, fruits,
  vegetables
• How much sleep you get, how long you stay awake

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Six Types of Nutrients

• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

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Carbohydrates

• Purpose Supply energy to your body
• There are two different types of carbohydrates
  
• simple known as sugars.
• Ex. Fruits, vegetables, milk, table sugar,
  refined foods
• complex starches are the main types. Starch are
  sugars linked together that form a long chain.
• Ex. Oats, grains, wheat, potatoes, whole wheat

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Complex Carbohydrates

• Fiber complex carbohydrate found in plants.
• Fiber cannot be broken down and passed through
  your blood stream.
• Passed through without being digested but is a
  necessity for proper functioning of your
  digestive system.
• A High Fiber diet will
• Prevent constipation
• Reduce risk of colon cancer
• Prevent heart disease

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Daily Carbohydrate Intake

• 45 to 65 Percent of your daily diet
• Better to eat foods rich in complex carbohydrates
• High in Sugar candy, soft drinks Low
  Nutritional Value

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Fats

• Nutrient with highest energy content
• Purpose supply your body with energy, form your
  cells, maintain body temperature and protect your
  nerves.
• Unsaturated good fat
• neurons
• Saturated fats- bad fat
• cholesterol

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Daily Fat Intake

• 25 to 35 percent of your daily caloric intake
• Primarily unsaturated fats
• To reduce intake of saturated fats, substitute
  low fat foods for meats and dairy products that
  are high in saturated fats.

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Protein

• Purpose serve as a source of energy
• Growth and repair of body tissues
• High Protein diet ex. Milk, eggs, meats, nuts,
  beans, peas, lentils
• 22 total amino acids
• 13 are made in the body
• 9 MUST come from food!!!
• Complete proteins- animal sources have all 9
  amino acids
• Incomplete proteins- veggies, nuts , seeds lack
  one or two incomplete proteins

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Amino Acids

• Makes up protein in our body and food.
• Digest protein, body breaks down the protein into
  amino acids which are absorbed into bloodstream
  and reassembled to make the proteins your body
  needs.
• Essential Amino Acids 22 total amino acids
• 9 come from food
• The rest your body manufactures

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Complete and Incomplete Proteins

• Complete Proteins from an animal source
• Meats, fish, dairy
• Contains all nine essential amino acids
• Incomplete Proteins that come from a plant
  source
• Beans, broccoli, peas, etc.
• Lack one or more essential amino acids

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Daily Intake Protein

• 10 to 35 percent of your daily diet should be
  proteins
• Diet with a variety of meat and vegatables will
  supply the right amount of protein and amino
  acids you will need.

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Vitamins

• Nutrients that are made by living things, are
  required only in small amounts
• Purpose assist in chemical reactions, using
  other nutrients
• Two Classes Fat soluble dissolve in fat.
  Water soluble dissolve in water

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Fat Soluble

• Fat Soluble Vitamins
• A, D, E, K are found in vegetable oils, eggs,
  vegetables, milk, fruit, sunlight
• Can be stored in the body

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Water Soluble

• Water soluble vitamins
• Vitamin C, B Vitamins are found in fruits,
  vegatables
• Can not be stored in the body
• Important to get a daily dose of these vitamins
• B1, B2, B3, B6, B12, Folate, C
• Play a role in metabolism, nervous system
  function, healthy red blood cells, formation of
  proteins, fights infections

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Minerals

• Nutrients that occur naturally in rock and soils
• 24 essential minerals have been shown for good
  health
• Need seven minerals calcium, sodium, potassium,
  magnesium, phosphorus, chlorine and sulfur

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Water

• 65 Percent of your body is water
• Purpose hydrates your body
• Carries waste out of your body
• Digest food
• Cells/tissues/organs need water to function
• Play a role in production of energy

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Water and Homeostasis

• Homeostasis process of maintaining a steady
  state inside your body
• Water contains dissolved substances called
  electrolytes
• Daily Intake 10 glasses of 8 oz. of water
• Factors age, gender, physical activity
• Caffeine increases the amount of water your
  body excretes

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Water and Exercise

• Drink water before and after you exercise
• Sports drinks try to avoid sports drinks for
  low to moderate work outs.
• Heavier to more intense workouts, sports drinks
  can be beneficial but in moderation.
• When in doubt drink water

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Old Food Pyramid
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New Food Pyramid
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Mission Nutrition

• http//kidshealth.org/kid/closet/games/game_nutrit
  ion.html

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Reading Food Labels

• http//kidshealth.org/kid/stay_healthy/food/labels
  .html

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