what is in food that we need to survive? nutrients what are nutrients? essential substances that...
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What is in food that we need to survive?Nutrients
What are nutrients?Essential substances that your body needs in order to grow and stay healthy.
How many essential nutrients are there?6
Nutrients
What are the 6 essential nutrients?
1)Carbohydrates2)Proteins3)Minerals4)Vitamins5)Fats6)Water
Sugars and starches
Gives the body ENERGY!
Major source comes from PLANTS that we eat.
Carbohydrates
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Sugars Quickly digested and provide a BOOST of energy for the body
Foods with LOTS of sugar: oranges, soda, cookies, candy
Starches
Provides the body with long-term energy since they are digested more slowly than sugars.
Foods with LOTS of starch: rice, pasta, potatoes, whole grain bread
Complex Carbohydrates
Protein
• Provides the building materials your body needs to grow and repair itself
Examples: meat, beans, fish, nuts,
eggs, etc.
Helps build strong bones and teeth
Regulates blood clotting
Food sources: dairy products, leafy and green vegetables
Helps build hemoglobin, which is the oxygen-carrying part of your red blood cells
Food sources: eggs, meats, whole grains
ENERGY source for the body
Protects and cushions vital organs and bones
Warmth or insulation for the body
Fat
Unsaturated fats:
Typically liquid form
Less harmful than saturated fats.
Foods with a lot of unsaturated fat: Oils (canola oil, peanut oil, vegetable oil, etc.)
Fat
Saturated fats: Typically in solid form
Diets with TOO MUCH saturated fat have been known to cause heart disease.
Foods with a lot of saturated fat: beef fat, dairy products, etc.
MOST IMPORTANT NUTRIENT 60%-80% of the human body is
WATER!
Assists with transporting materials in the body by making up most of the liquid part of blood (plasma)
Regulates body temperature Breaks down food in the digestive
system
Food/Drink sources: vegetables, fruit, milk, juices, water (duh!)
What are calories?
Calories are a measurement tool, like inches or ounces.
They measure how much energy a food or beverage provides.
Calories are the fuel you need to work and play. Foods and beverages vary in how many calories and nutrients they contain.
When choosing what to eat and drink, it's important to get the right mix - enough nutrients, but not too many calories.
About how many calories should someone have on average each day? 2,000 calories
What happens if you eat too many calories? Too many calories that are unused adds weight.
What happens if you don’t eat enough calories? Not enough calories could result in not having
enough energy. If I eat healthy, do I still need to exercise?
Yes! 30-60 minutes each day.
www.mapmyrun.com
http://www.nike.com/us/en_us/c/running/nikeplus/gps-app
http://tracker.dailyburn.com/nutrition/food_search
http://www.calorieking.com/
Twenty years agoCoffee with milk and
sugar 8 ounces45 calories
Today Grande café
mocha with whip, 2% milk16 ounces330 calories
Taco Town http://vimeo.com/90127834
Serving Sizes Are Ridiculous https://www.youtube.com/watch?
v=7yQmXWuH10g
1 portion size of pasta is ½ cup = ½ a baseball
1 small muffin = a tennis ball
½ a medium bagel = a hockey puck
ONE SERVING OF FRUITS or VEGETABLES: 1 portion of fruits or veggies = 1 baseball
or the size of your fist
1 portion size of peanut butter = a golf ball
3-ounce portion size= a deck of cards or palm of your hand
CHIPS: 1 portion size of chips= 1 handful
6 large tortilla chips or 20 potato chips or mini-pretzels
The number of overweight people in the
world- 1.1. billion- now equals the
number of undernourished people.
Americans are the heaviest of people in
developed countries. The U.S. Surgeon
general has called obesity a national
epidemic.
68 % of Americans are overweight
Overeating: Individual eats more calories than burns each dayExcess body fat strains the body frame and
makes the heart work harder Overweight & obesity are labels for
ranges of weight that are greater than what is generally considered healthy for a given height.
These ranges of weight have also been shown to increase the likelihood of certain diseases & other health problems.
Definitions for Adults
BMI = Body Mass IndexUses weight, height, gender & age to
calculateCorrelates with amount of body fat
BMI of 25-29.9 = overweight BMI of 30 or higher = obese.
Diabetes Hypertension (high blood pressure) Some cancer risks increase (ex. Breast
cancer, gastrointestinal cancer) Heart attack/heart disease
Sedentary life-style (lack of physical activity)
Poor food habits
Genetics
Socioeconomic Status (SES)
Obesity is responsible for 300,000 deaths per year in the U.S.
68% of Americans are overweight with a BMI of 25 or higher
31% of Americans are obese (BMI 30+) 6 out of 10 cases of diabetes are
associated with obesity 1 of 7 low-income preschool aged kids is
obese Of the 10 states with the highest obesity
rates, 9 of them are also the poorest
Brain Pop Obesity Diabetes
Rewind the Future http://themindunleashed.org/2014/08/powerful-video-may-change-way-view-healthy-eating.html
Food Inc Clip-Dollar Menu https://www.youtube.com/watch?v=cAtYkQh_NqI
1. Less/no full service grocery storesLack of transportation
Owning a car Gas, maintenance, car insurance Bus is inconvenient
Traveling time, transporting groceries (smaller amounts)
2. Healthy foods are more expensive3. Gym memberships cost money
Higher crimes rates in lower SES areas
4. More fast food in lower SES areasAble to walk to fast food restaurants
Maple syrup (n) - high sugar content Molasses (n) - high sugar content Honey (n) - raw honey is better option b/c
it can help reduce hay fever, allergy, and common cold symptoms
Corn syrup - found in many processed foods (made from processing cornstarch to yield glucose)
High fructose corn syrup - found in soft drinks and candy (made from processing corn syrup to yield glucose & fructose)
All natural sugars end in “ose”
Sucrose – sugar from sugar cane Lactose – sugar from milk Fructose – sugar from fruit Dextrose – a naturally occurring form of
glucose Maltose – 2 glucose units joined
Also natural sugars: maple syrup, molasses, honey
Many man-made sugars end in “itol”
Examples: Sorbitol, mannitol, & xylitol - found in candy & chewing gum
Also man-made: Corn syrup, high fructose corn syrup http://www.mayoclinic.com/health/high-
fructose-corn-syrup/an01588 http://www.mayoclinic.com/health/artificial-
sweeteners/MY00073 (See “Sweet Choices”)
The Crazy Amounts of Sugar Hidden in Foods:
https://www.youtube.com/watch?v=hWzeSbCwwjU
The Real Coca Cola Bears https://www.youtube.com/watch?
v=myxwCEGcBYc
http://www.upworthy.com/is-sugar-the-original-gateway-drug-because-what-its-doing-to-our-brains-is-pretty-wild
Titled “Nutrition Facts”This did not occur until 1994, before this
manufacturers could put on /leave off information!
Why could this old practice be harmful? Food allergies, diabetic individuals, etc. need to
know exactly what is in a food for their health/safety
Serving size (pay attention to this, manufacturers change this to make their product “look” healthy)
Number of servings per container Number of calories
40 calories – LOW100 calories – MODERATE400 calories or more - HIGH
Calories from fat
Serving size
Servings per container
Number of caloriesDoes this food have a low,moderate or high amount of calories?
Calories from fat
Amount (grams) & % Daily Value (percentage)
Total Fat – Low (10g per serving or less)Saturated Fat (unhealthy, solid @ room
temperature, from animal products) – LowUnsaturated Fat (Healthy, liquid @ room
temperature, from plant products) - LowTrans Fat (unhealthy) - LowCholesterol - LowSodium – Low (Salt – too much increases
risk for high blood pressure)
Total fatSaturated fat
(unhealthy, solid at room temp) Butter
Trans fat (unhealthy – has properties similar to saturated fats) Look for the following
terms in ingredient lists to identify Trans fats:
Hydrogenated Partially Hydrogenated
Total Carbohydrate - High (body uses for energy) Fiber - High (Complex carb/aids in
digestion/may lower risk of heart disease) Sugar – Low (simple carbohydrate – body
stores as fat if not used for energy)
Protein - High (5 grams or more = good source)
Vitamins - High (20% or more = good source)
Minerals - High (20% or more = good source)
Fiber
Sugars
Protein5 grams or more = good sourceDoes this product
provide a good source of
protein?
The 4 vitamins/minerals that MUST be listed on all food labels (because Americans do not get enough of them)Vitamin A – eye health
Vitamin C – protects immune system health
Calcium – bone health
Iron – red blood cell production
Daily Value is the number of calories one should consume during one day (based on a 2,000 calorie per day diet)
Grams of fat, fiber, sodium, etc into the context of the day’s goal, which is 100%
5% DV or less = LOW 20% DV or more =
HIGH
Example: If a label for bread states that Total Carbohydrate is 35%, that means that by eating one slice of that bread you are getting 35% of the carbohydrates that you need for the day
It does NOT mean that 35% of the slice of bread is made up of carbohydrates!
The first ingredient listed on a label is the main ingredient (the one there is largest amount of in the product)
What is the main ingredient listed below? What ingredient is found in the smallest amount in this
product?
CHOICES: Label of Love https://www.youtube.com/watch?
v=8qwJyPEjdCk
What 2,000 Calories Looks Like https://www.youtube.com/watch?
v=rgaqwFPU7cc
Cheese Mayonnaise Salad Dressing (Ranch, Blue Cheese,
Caesar) Bacon White Sauces (Alfredo - pasta) Fried food (noted as “crispy” or “home
style” on a menu)
BBQ Sauce Hot sauce Salsa Ketchup Mustard French, Vinaigrette Salad Dressings Veggies (lettuce, tomato etc.) Red Sauces (pasta) Baked foods Grilled foods
Consuming an extra 100 calories daily
for a year, without using them up, can
lead to a weight gain of 10 pounds.
Ask for a “To Go” container to be served with your meal, and place excess portions in it right away.
Request extra lettuce, peppers, onions and other veggies on your sandwich.
Ask for specific serving sizes, or order servings from the children’s menu
Bypass bottomless refills- except water. Split meals with someone Order salads with dressing on the side
• Around the room there are various stations. At each station there is a nutrition label. In order to correctly answer the questions in your packets, you will need to use the labels to help you answer the questions.
• Be sure to go in order• Answer the question that corresponds to
the station!!!
1. Overemphasis on a particular food or type of food
A good diet = a variety of foods because no one food has all the nutrients necessary for good health
http://www.diet.com/g/chicken-soup-diet
2. Specific, rigid menus
This doesn’t help most people, as they become bored with eating the same foods over and over.
http://www.everydiet.org/diet/cabbage-soup-diet
Set period of time
Remember: Maintaining a healthy weight is a LIFELONG process, not something you only have to think about for a set number of days/weeks!
http://www.everydiet.org/diet/3-day-diet
4. Eating foods in specific combinations
Remember- No food is evil, everything can be OK in MODERATION!
http://www.dietsinreview.com/diets/Food_Combining/
The weight that you lose is usually water and/or lean muscle rather than body fat.
Some of these diets can be harmful to your health.
They sometimes do not include exercise which is important for healthy living.
They limit your food choices and usually keep you from a balanced diet.
These diets do not offer long-term success, and you usually gain back all the weight you lose.