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NUTRITION
READ EACH STATEMENT BELOW AND RESPOND BY WRITING YES, NO, OR SOMETIMES FOR EACH ITEM. WRITE YES ONLY
FOR ITEMS THAT YOU PRACTICE REGULARLY.
1. I eat a variety of foods that provide nutrients my body needs.
2. I include plenty of fruits, vegetables, and grain products such as pasta, rice, and bread in my eating plan.
3. I cut away visible fat or chose lower-fat meats and remove the skin from chicken.
4. I make an effort to trade off my intake of fried foods and other foods I think might be high in fat with lower-fat foods.
5. I taste food before salting it.
6. I choose nutritious snacks. 7. I eat the recommended servings from the five food groups from the Food Guide Pyramid. 8. I follow a nutritious eating plan at breakfast everyday.9. I know how to read nutrition labels and use that information when shopping for food products. 10. I am able to spot false or misleading claims and promises in food ads.
SURVEY
• 5 points for “Yes”• 3 points for “Sometimes”• 0 points for “No”
SURVEY CONTINUED:
• 45-50: Your knowledge and behaviors suggest that you are taking good care of your health• 30-44: You are making some healthful food
decisions and recognize some of the benefits of good nutrition.• 15-29: You may understand that good
nutrition is important, but you need to make wiser food choices• 0-14: Your food choices and level of nutrition
knowledge may be putting your body at risk for now and in the future.
PAPER SET UP:
• Turn paper sideways• Fold your paper in thirds• Write Carbohydrates, Proteins, and Fats across
the top of your paper.
CARBOHYDRATES
• The starches and sugars found in food• Body’s preferred source of energyClassified:• Simple Carbohydrates• Complex CarbohydratesRecommended:55% to 60% of our daily calories comes from Carbs
SIMPLE CARBOHYDRATES
• Simple Carbohydrates, or sugar, are present naturally in fruits, some vegetables, and milk• Fructose: fruit• Lactose: milk• Maltose: grains• Sucrose: table sugar
• Sugar is added to manufactured products: candy, cookies, soft drinks, and other sweets.
COMPLEX CARBOHYDRATES
• Starches • Found in rice, grains, seeds, nuts, legumes and
tubers
ROLE OF CARBOHYDRATES
• Complex Carbohydrates are converted to glucose, a simple sugar and the body’s chief fuel.• Glucose that is not used right away is stored in
muscles and liver….turns into glycogen. • Later when the body needs more glucose, the
glycogen is converted back into glucose for the body to burn.
FIBER
• Form of a complex carbohydrate• Help moves waste through the digestive system
• Vegetables, Fruits, whole grain products, whole-wheat breads and pastas, brown rice, oatmeal,
• Recommended to get 25 grams per day.
PROTEINS
• Nutrients that help build and maintain body tissues. • Made up of amino acids: chains of building blocks
(substances that make up body proteins)• Our body makes all but 9 of the 20 different
amino acids. • 9- are known as essential amino acids (we get
these from foods)
COMPLETE PROTEINS
• Include the essential amino acids that the body needs and in the proper amounts
• Fish, meat, poultry, eggs, milk, cheese, yogurt, and soybean products
INCOMPLETE PROTEINS
• Sources of proteins that lack some of the essential amino acids.
• Legumes, nuts, whole grains, seeds.
FATS
• YOUR BODY NEEDS FAT!!!!
• Represent the most concentrated form of energy.
• Fats are a type of lipid (a fatty substance that does not dissolve in water)
SATURATED FATS
• High intake of saturated fats is associated with an increased risk of heart disease• Animal fats: beef, pork, egg
yolks, dairy food.• Tropical oils: palm oil, palm
kernel oil, coconut oil.• Become solid or semi solid at
room temp
UNSATURATED FATS
• Vegetable fats: olive oil, canola, soybean, corn
• Liquid at room temp
ROLE OF FATS
• Carry vitamins into your blood• Serve as sources of linoleic acid (essential fatty
acid we do not produce)• Help satisfy hunger• 30% of calories should come from fat
OTHER IMPORTANT NUTRIENTS
• Vitamins: Compounds that regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients.• Minerals: inorganic
substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes.• Water!!! = regulator