Choosing Healthful Foods

Unit 5, Lesson 25National Health Standards 1.1, 2.10, 7.1

Nutrient needed for growth, to build and repair body tissue, regulate body processes, supply energy, maintain strength, resist infection

Part of every cell in your body Make up more than 50% of body

weight

Proteins

Skin, nails, and hair – mostly protein Each gram of protein provides 4

calories Deficient – stunt growth,

development of some tissues, and mental development

Excess – burned as energy or stored as fat

2 types of protein Complete

Contain all essential amino acids – building blocks of protein

Examples – meat, fish, poultry, milk, yogurt, and eggs

Soybean – only plant that provides all 9 essential amino acids

Body needs 20 amino acids Body can produce 11amino acids The 9 amino acids the body cannot make

are referred to as essential amino acids – must come from foods you eat

Incomplete proteins Do not contain all essential amino acids From plant sources Fall into 3 categories

Grains – whole grains, pastas, and corn Legumes – dried beans, peas, and lentils Nuts and seeds

Different plant sources of incomplete proteins can be combined to create a complete protein

Main source of energy for the body Include sugars, starches, and fiber Supply 4 calories per gram of food Can store only limited amounts;

excess stored as fat

Carbohydrates

Sources: vegetables, beans, potatoes, pasta, bread, rice, bran, popcorn, and fruit

2 types of carbohydrates Simple

Sugars that enter the bloodstream quickly and provide quick energy

Provide calories but no vitamins or minerals Found naturally in fruits, honey, and milk

Processed sugar or table sugar is added to foods during processing

Examples of processed sugar foods include cakes, candy, other sweet desserts, ketchup, spaghetti sauce, pop

Complex Starches and fiber Most calories in diet come from these Sources include: grains and vegetables

Starch Food substance made and stored in

most plants Provide long-lasting energy

Glucose Complex carbohydrates changed by

saliva and other digestive juices to glucose

Used by cells to provide energy and heat

Fiber Part of plant and grain foods that cannot

be digested Also known as roughage Move food through the system

2 types Insoluble – prevent constipation and other

intestinal problems by binding with water Soluble – reduce blood cholesterol level and

risk of developing heart disease

Fiber sources: wheat, bran, barley, rye, oats, whole grains, popcorn, brown rice, seeds, fruits, and vegetables

Provide energy, helps body store and use vitamins

One gram equals 9 calories of energy Supply more than twice the number

of calories supplied by proteins and carbohydrates

Fats

Store and transport fat soluble vitamins – A,D, E, and K

Stored as fat tissue that surrounds and cushions internal organs

Contribute to taste and texture

Maintain body heat, energy reserve, build brain cells and nerve tissues

No more than 30% of daily intake should come from fat

Saturated fat Found in dairy products, solid vegetable

fat, and meat and poultry Usually solid at room temperature Contribute to cholesterol level – fat-like

substance made by the body and found in certain foods

Dietary cholesterol Found in foods of animal origins Combined with cholesterol made by the

body make up the blood cholesterol level

Can lower blood cholesterol level by eating fewer saturated fats

Unsaturated fats Come from plants and fish Usually liquid at room temperature 2 types

Polyunsaturated – include sunflower, corn, and soybean oils

Monounsaturated – olive and canola oils

Visible fat – fat you can see on a food

Invisible fat – fat not seen my naked eye – cakes, cookies

Trans-fatty acids Formed when vegetable oils are

processed into solid fats – margarine, shortening

Process of hydrogenation makes liquid oil more solid, more stable and less greasy tasting

Body handles these as saturated fats Raise blood cholesterol levels

Helps the body use carbohydrates, proteins, and fats

Provide no energy, but unleash energy stored in carbohydrates, proteins, and fats

2 types Water-soluble Fat-soluble

Vitamins

Fat-soluble Dissolves in fat Can be stored in the body A, D, E, and K

Water-soluble Dissolves in water Cannot be stored in the body Vitamin C and B complex

Vitamin C Strengthens blood vessels, strengthens

immune system, and aids in iron absorption

Found in citrus fruits, green leafy vegetables, potatoes, and tomatoes

B-complex B1 – thiamin – necessary for the function

of nerves

B2 - riboflavin – helps body use energy

Vitamin B3 – Niacin

B6 – helps the body use fat and takes in protein

B9 – folacin – necessary for the formation of hemoglobin in red blood cells

B12 – necessary for the formation of red blood cells

Biotin - Vitamin H – necessary for normal metabolism of carbohydrates

B5 - Pantothenic acid – necessary for the production of RNA and DNA

Regulate many chemical reactions in the body, essential in metabolism and nutrition

Naturally occurring inorganic substances

Two types: Macro minerals Trace minerals

Minerals

Macro minerals Required in amounts greater than 100

mg

Calcium – builds up bones and teeth Magnesium – necessary for chemical

reactions during metabolism Phosphorus – builds bones, teeth,

and cells Potassium – keeps fluids in balance

within cells

Sodium – necessary for water balance in cells and tissues and for nerve cell conduction

Sulfur – builds hair, nails, and skin

Trace minerals Needed in very small amounts

Trace Mineral Food Sources

Supplements containing extracts or ingredients from roots, berries, seeds, stems, leaves, buds, or flowers of plants

Come in many forms Sold in health food stores, grocery

stores, gyms, mail-order catalogs, Internet, and television programs

Herbal Supplements

Officially classified as foods and not as drugs Dietary Supplement Health and

Education Act of 1994 Means they do not have to be proven

safe or screened by the FDA before they are placed on the market

Creatine An amino acid made in the liver,

kidneys, and pancreas Found naturally in meat and fish Popular dietary supplement

Under medical supervision Increase sports performance or way to

become more muscular

Protein supplements Product taken orally that contains

proteins that are intended to supplement one’s diet and are not considered food

Build muscle

Soy and whey energy drinks Most meet or exceed intake daily, so

any excess will be converted to fat, not muscle

Involved with all body processes Makes up the basic part of the blood,

helps with waste removal, regulates body temperature, cushions the spinal cord and joints

Makes up 60% of body mass

Water

Carries nutrients to all body cells and waste products from the cells to the kidneys

Leave the body in the form or perspiration and urine

Dehydration water content of body has fallen to

extremely low level Caused by lack of water intake, dry

environment, fever, vomiting, diarrhea

Signs: fatigue, dry mouth, dizziness, weakness, flushed skin, headache, blurred vision, difficulty swallowing, dry skin, rapid pulse, infrequent urination

Drink an adequate amount daily Pop is no substitute! 13 cups a day for males and 9 cups a

day for females

Panel of nutrition information required on all processed foods regulated by the FDA

Required components: name of food, net weight or volume, name and address of manufacturer, distributor or packager, ingredients, and nutrient content

Food Labels

Nutrition facts – panel required on most foods

Ingredient Listing by weight, from most to least Not part of nutrition facts Required on most foods

GRAS list generally recognized as safe Established in 1958 Flour, sugar, salt, gelatin, pepper,

vinegar

Dates Sell by – last day product can be sold Best if used by – date by which product

should be used to ensure quality Expiration – date at which food should

not be used

Health claims Healthy – must be low in fat, low in

saturated fat, and no more than 60 mg of cholesterol per serving

Fat Free – must be less than .5 mg of fat per serving

Low Fat – 3 g or less of fat per serving Lean – less than 10 g of fat, 4.5 g of

saturated fat, and no more than 95 mg of cholesterol per serving

Light – 1/3 the calories and no more than ½ the fat or sodium of the regular version

Cholesterol Free – less than 0.5 mg of cholesterol and 2 g of date of less of saturated fat per serving

___ Free – fat, sodium, cholesterol, sugar, or caffeine “free” – no amount of a negligible amount

Fresh – raw, unprocessed, contain no preservatives, never been heated or frozen

Less ____ - at least 25% less of a nutrient or calories than the regular version

High ___ - at least 20% or more of the percent daily value of a particular nutrient per serving

Food Additives Substances intentionally added to a food Add nutrients, flavor, color, or texture May prevent spoilage or help foods age

quickly, improve taste and appearance

Enriched Nutrients lost during processing are

added back into the food Fortified

Food in which nutrients not usually found are added