UNIT 5 Choosing healthy foods

Nutrition

Nutrition: the sum of the processes by which humans, animals, and plants consume foods.

Nutrient: a substance in food that helps with body processes.

Calorie: unit of energy produced by food.

6 Categories of nutrients

Proteins Carbohydrates Fats Vitamins Minerals Water

Protein

Protein: a nutrient needed for growth, and to build and repair body tissues.

2 kinds of Proteins: Complete and Incomplete Complete proteins: contains all the essential

amino acids. Amino acids: building blocks that make up proteins.

Example: meat, fish, milk, yogurt, eggs. Your body needs 20 amino acids. The body only

produces 11. Essential amino acids: the 9 AA that your body cannot

produce.

Incomplete Protein: protein from plant sources that does not contain all of the essential amino acids. Ex: grains, legumes, nuts and seeds.

Carbohydrates

Carbohydrates: main source of energy for the body. Body can only store a certain amount of

carbs, the rest is stored as fat. 2 types: Simple and Complex Simple: sugars that enter the bloodstream

rapidly and provide quick energy. Provide calories, but small amount of vitamins

and minerals. Found naturally in fruits, honey, and milk.

Fats

Fats: provides energy and helps the body store and use vitamins. Fats supply more than twice the amount of

calories than proteins and carbohydrates.

Saturated fats: found in dairy products, solid vegetable fat and meat poultry.(solid form) Contribute to body’s cholesterol: fat-like

substance made by the body and found in certain foods.

Unsaturated Fats: a type of fat obtained from plant products and fish. (usually liquid form) 2 types: polyunsaturated and

monounsaturated Polyunsaturated: sunflower, corn, and soybean

oils. Monounsaturated: olive oil and canola oils.

Trans-fatty acids: fatty acids that are formed when vegetable oils are processed into solid fats. (margarine, shortening)- process is called hydrogenation- makes oils more solid, more stable.

Vitamins

Vitamin: a nutrient that helps the body use carbs, proteins and fats. Provide no energy to body, but helps release energy

from other nutrients.

Fat- soluble vitamins: vitamin that dissolves in fat and can be stored in body. (A, D, E, K)

Water- soluble: vitamin that dissolves in water and cannot be stored by the body in large amounts. ( C,B)

Minerals

Mineral: regulates many chemical reactions in body. 2 types: Macro minerals and Trace minerals

Macro: required in amounts larger than 100mg. Examples: calcium, sodium.

Trace Minerals: needed in very small amounts. Examples: iron and zinc. Important to macro minerals.

Water

Water is involved with all body processes. Makes up the basic part of blood, regulates

body temperature.

Dehydration: a condition when water content of the body has fallen extremely low.

Can be caused by lack of water intake, dry environment, fever, vomiting.

Common signs: fatigue, dry mouth, dizziness, weakness, dry skin, rapid pulse

How much water is needed? Sources: juice, milk, soup, frozen juice pops,

fruits, and vegetables Do not substitute soda for water. These have

caffeine, which is a diuretic. Diuretic: product that increases the amount of

urine excreted.

Important to drink water when sick to make sure you do not dehydrate!

Herbal Supplements

Herbal supplements: contain extracts or ingredients from the roots, berries, seeds, or flowers of plants. Tablets, capsules, powders, gelcaps, liquids

Creatine: amino acid made in liver, kidneys and pancreas. Also found in meat and fish. Popular dietary supplement used in teens to

increase performance in sports.

Protein supplements: product taken orally that contains proteins that are intended to supplement diet and are not considered food. People who take these supplements want to

build muscle. However, excess protein will turn to fat, not muscle.

Food Labels

Nutrition facts: title of information panel that is required on most foods.

Serving size: list of amount of food that is considered a serving. (determined by the FDA, not the manufacturer of the product.)

Servings per container: list of number of serving in the container or package.

Calories: listing of calories in ONE serving.

Calories from fat:

Percent daily value: The portion of daily amount of a nutrient provided by one serving.

Decoding food labels

Ingredients: listed by weight. Healthy Fat free Low fat Lean Light Cholesterol free _______ free fresh

Less ________ High ________

Food additives: may add nutrients, flavor, color, texture.

Enriched food: nutrients lost during processing and are added back into food.

Fortified food: nutrients not usually found in food are added. Ex: orange juice w/ calcium

Food Groups

Dietary Guidelines

USDA: U.S. department of agriculture

Designed to promote health 1. Eat a variety of foods and keep foods

safe to eat. 2. Balance the food you eat with physical

activity. 3. Choose a diet low in fat, saturated fat,

and cholesterol.

4. Choose a diet with plenty of grain products, vegetables, and fruits.

5. choose a diet moderate in sugars, salt, and sodium.

6. Do not drink alcohol, or drink in moderation (if you are an adult.)

Vegetarian Diets

Vegan: excludes foods of animal origin Lacto-vegetarian: excludes eggs, fish,

poultry, and meat. Lacto-ovo-vegetarian: excludes fish,

poultry, and red meat Semi-vegetarian: excludes red meat.

Benefits

Animal products are sources of fat, saturated, and cholesterol.

Less likely to develop high blood pressure, heart disease, diabetes, and breast and colon cancer.

Easy to maintain healthy weight

* you should talk to parents of guardian if you choose these diets.

* you still need to get the nutrients from other sources.