10 things you can do to burn more calories. ms. makuta

Nutrition Warm – Up

10 Things You Can do to Burn More Calories

Nutrients Have Class Too!Ms. Makuta

Nutrients Have Class Too!

• Objectives:– The students will explain the six major nutrients.– The students will explain the breakdown of foods and absorption

of nutrients by the body. • Vocabulary:

– Nutrition– Nutrients– Carbohydrates– Fats– Proteins– Vitamins– Minerals– Water – Nutrient Deficiency

What is nutrition?

• Nutrition is the study of how your body uses the food you eat.

What is a nutrient?

• A nutrient is a chemical substance in the body that helps maintain the body.

The Six Classes of Nutrients

• Your body needs over 50 different nutrients which can be divided into 6 classes:– Carbohydrates– Fats– Proteins– Vitamins– Minerals– Water

Carbohydrates

• Functions– Provides body main

source of energy– Produces glucose –

used immediately or stored

– Provide bulk– Helps the body digest

fats

• Sources:– Sugars - honey, jam– Starch sources - breads,

cereals, pasta– Fiber sources - fruits,

vegetables, whole grains

Carbohydrates

• Types– Simple Carbohydrates/Sugars

• Include sugars found naturally in foods such as fruits, vegetables, and milk products.

• Simple carbohydrates also include sugars added during food processing and refining.

– Complex Carbohydrates• Starch and dietary fiber.• Starch must be broken down through

digestion before your body can use it as a glucose source.

Carbohydrates

Fats

• Functions– Provides energy– Carries fat- soluble

vitamins (A, D, E, and K)– Protects vital organs and

provides insulation– Provides essential fatty

acids

• Types– Fatty Acids– Cholesterol

Fats are compounds of many types of fatty acids and a body chemical called glycerol.

Fats• Types– Fatty Acids

• Saturated Fat – found in animal and dairy products– Raises LDL

• Polyunsaturated – found in olive peanut oils– Decreases LDL

• Monounsaturated – found in corn and vegetable oils– Decreases LDL – Increases HDL

– Cholesterol• Low density lipoproteins – LDL - ”bad cholesterol”• High density lipoproteins – HDL - ”good cholesterol”

Some “Fat” Examples

• Cheese• Butter• Nuts• Meats• Dressings• Chocolate

What other fat examples can you

identify?

Proteins

• Functions– Build and repair tissues– Helps the body to make

important substances– Regulate body processes– Supply energy

• Types– Complete: contains

adequate amounts of all essential amino acids

– Incomplete: Lacks some amino acids

Proteins Sources

• Complete– Meat– Milk– Eggs– Fish

• Incomplete – Nuts – Legumes

Complex carbohydrates are broken down into glucose more slowly than simple carbohydrates. This provide

the body with a gradual steady stream of energy throughout the

day.

Think Nutritionally

• Are following all sources of energy, carbohydrates, proteins, and fats?

• True – thumbs up

• False – thumbs down

Motivational QuoteNutrition and Wellness

Challenge

This week let’s increase our cardiovascular activity.

Try to go for a walk, run, bike ride, or etc at least twice.

In your Journal/Notebook

First, write down all the food and beverage items you consumed.

Next, identify any physical activity you engaged in.

Tuesday, September 10, 2013

Think Nutritiously…

• Red meat is an example of which form of energy?– Fat– Carbohydrate– Protein

• Is eating red meat healthy?– Let’s find out….

Vitamins

• Can be divided into two main categories• Fat-soluble vitamins– dissolve in fats– can be stored in fatty tissues of the body

• Water-soluble vitamins– dissolve in water– are not stored in the body

Fat-Soluble Vitamins• Fat-soluble vitamins are stored in the body's cells and

are not excreted as easily as water-soluble vitamins. • They do not need to be consumed as often as water-

soluble vitamins, although adequate amounts are needed.

• If you take too much of a fat-soluble vitamin, it could become toxic.

• Your body is especially sensitive to too much vitamin A from animal sources (retinol) and too much vitamin D.

• A balanced diet usually provides enough fat-soluble vitamins.

Fat-Soluble Vitamins

In your Journal/Notebook

First, write down all the food and beverage items you consumed.

Next, identify any physical activity you engaged in.

Tuesday, September 11, 2013

Mushroom Diet

Has anyone every heard of this new diet trend?

Water-Soluble Vitamins• Water-soluble vitamins travel freely through

the body, and excess amounts usually are excreted by the kidneys.

• The body needs water-soluble vitamins in frequent, small doses.

• These vitamins are not as likely as fat-soluble vitamins to reach toxic levels.

Water-Soluble Vitamins

Minerals

• Minerals can also be divided into two categories:

• Macrominerals are needed in amounts of 100 mg or more per day.

• Trace elements are needed in amounts less than 100 mg per day.

Macrominerals

Trace Minerals

Water

• Functions– Aids digestion and cell

growth and maintenance– Facilitates chemical

reactions– Lubricates joints and

cells– Regulates body

temperature– Overall well-being

• Sources– Water– Milk– Fruits and Vegetables– Other Liquids– Some Foods

Nutrient DeficienciesNot getting enough nutrients can lead to deficiency

diseases.Deficiency Diseases Symptoms

Protein-energy malnutrition

Kwashiorkor Edema, irritability, anorexia, enlarged liver

Vitamin D and Calcium Osteoporosis/Rickets Brittle bones and bow legs

Iodine Goiter Swelling of the thyroid gland

Iron Anemia Fatigue, weakness, poor appetite, constipation

Thiamin Beriberi Affects nervous system, pain, vomiting, difficulty walking

Niacin Pellagra Diarrhea, dermatitis, dementia

Vitamin C Scurvy Spongy, bleeding gums

Vitamin A Night blindness Difficulty or inability to see in low light or darkness

Excess Nutrients

• As with everything, too much of any one thing is not good for you and the same thing goes for nutrients.

• Excess energy nutrients - carbohydrates, fats, and proteins - can lead to unhealthy weight gain.

• Excesses of some vitamins and minerals can lead to toxicity (poisoning) and other complications.