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What does“You arewhat you eat!”mean?What does“You arewhat you eat!”mean?
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What are calories?
Calories are how we measure
how much energy a food has.
What are “empty” calories?
Calories whose sourcehas little or nonutritional value suchas sodas, sugars, andfast food.
![C:\Users\E138664\Desktop\528468-junk-food[1].jpg](data/images/img3.jpg)
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What is metabolism?
The rate at which our body burns calories
Why is this important?
If calories aren’t burned, thebody cannot use them for energyand to repair tissues. They endup stored in our body as fat.
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What can slow down your metabolism?
Lack of activity
Thyroid problems
Yo-yo diets
Lack of muscle
Illnesses
Age
Stress
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What is nutrient deficiency?
Nutrient Deficiency occurs
when our body does
not have enough of the
6 nutrients needed to
function properly.
Without enough nutrients certain
body functions may not function properly
and could weaken certain organs.
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List the 6 classes of nutrients.
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
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Which 3 nutrients give us energy inthe form of calories?
Carbohydrates
Proteins
Fats
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How many calories do each of thefollowing nutrients have per gram?
Carbohydrates = 4 calories per gram
Protein = 4 calories per gram
Fats = 9 calories per gram
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What do the 6 nutrientsdo for our body?
What aresomeexamplesof eachnutrient?
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There are 2types ofcarbohydrates…
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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Sugars
provide quick energybecause it is made up ofshort chains of glucose.
They can be found incandy, chocolate, juices.
Simple Carbohydrates:
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Starches
give us a longer-lasting energy becausethey are absorbed more slowly.
50% – 60% of our caloriesshould come from starches.
Examples are breads, pasta,and rice.
Complex Carbohydrates:
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BROWN Carbs versus WHITE Carbs
Brown carbs are considered whole grains, foodin its natural form.
The whole grain has the whole kernel intact soit has more of the nutrients needed.
It takes longer for your body to break it down,which gives you energy longer.
Whole grains contain more fiber needed to aidin digestion.
Examples of brown carbs are
brown rice, whole grain pasta and bread.
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BROWN Carbs versus WHITE Carbs
White carbs are refined grains. They have beenprocessed so many of the nutrients are gone.
Refined grains have a longer shelf life because ofthe additives that have been added.
It is easier for the body to break down refinedgrains, so the energy you get may not last as longas with whole grain carbs.
Examples of white carbs are
white bread, white rice, and pasta.
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Why is fiber so important inkeeping us healthy?
Fiber keeps your intestines healthy.
It prevents constipation.
It may help prevent colon cancer and heartdisease.
It increases the amount offluid in your digestivesystem.
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If carbohydrates are not used forenergy, what happens to them?
Carbohydrates are the first calories
burned for energy. If they are not used,they are stored in your body as fat.
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Fats are dividedinto 2 groups:
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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Unsaturated Fats
are fats that are liquidat room temperature,
ex: cooking oils.
Saturated Fats
are fats that aresolid at roomtemperature,
ex: lard (Crisco),butter.
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What is cholesterol?
Cholesterol combines with molecules tocirculate in the blood.
What does it do in
our bodies?
It is needed to make vitamin D,cell membranes, and certainhormones.
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LDL is the BADcholesterol. It comesfrom fatty foods.
HDL is the GOOD cholesterol.
Our body produces it.
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What can happen if wehave too much badcholesterol in our body?
It can build up inthe arteries andcause a blockage
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What doproteins dofor our body?
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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Protein
helps the body build new cells andrepair existing ones.
It is key in muscle development.
It is made up of aminoacids.
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Vitamins are keys inmaking our immunesystem stronger.
There are 2 classificationsof vitamins.
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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They dissolve in fat.
They CAN be stored in the body.
They are found mainly in dairyproducts.
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Some examples of
fat-soluble vitamins are:
Vitamin A : Good for vision
Vitamin D: Helps build strong bones; the sun is
a good source
Vitamin E: Helps break down saturated fats
Vitamin K: Needed for blood clotting
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They dissolve in water.
They ARE NOT stored in the body.
They are found in many fruits andveggies.
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Some examples of
water-soluble vitamins are:
Vitamin C: Most common; comes from citrus fruits; helps build and repair tissues
Vitamin B1: Energy, metabolism, nerve function, and muscle control
Vitamin B2: Involved in using fat, protein and
carbohydrates
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What do we useminerals for?
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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Minerals help build and repair tissues.
They are needed for enzyme activity.
They are needed for
bone formation.
They are found mainly
in dairy foods.
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Iron: Helps transport oxygen throughoutthe body; in hemoglobin; deficiencyleads to anemia
Calcium: Maintains strong bones and
muscles; deficiency can lead to
osteoporosis
Potassium: An electrolyte; builds muscle
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How importantis water?
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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Water is needed forevery body function.Without the properamount of water,
certain body functionsmay not perform asthey should.
Water helps cushionorgans as well.
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How much water shouldyou have a day?
At least eight
8oz. glasses
of water each day!
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What percent of yourbody is water?
Our body = 60% water.
Our brain = 70% water
Our lungs = 90% water
What happens if your bodydoesn’t have enough water?
Dehydration occurs.
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Why is dehydration dangerous?
Dehydration can interfere with both mentaland physical performance.
Body systems will begin to shut down.
Early symptoms might be fatigue, loss ofappetite, and dry eyes.
The last symptom is being thirsty.
Dehydration could lead to death.
It’s important to drink morewater than you lose!
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Snacking isn’t bad if done right.If done right, it can increase yournutrient intake and help youmaintain a healthy weight.
Eating smaller amounts of food(with nutritional value)throughout the day versus
3 large meals a day
can actually be better for
your metabolism.
Is snacking bad???
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How do our dietary needs changeas we get older?
Nutrients need to change
with each stage of life:
infancy, childhood, adolescence
and adulthood.
The more active you are, the more calories you need.
As you get older, your
metabolism slows down soyou need to balance yourintake of calories withmore activity
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What does it mean to be vegetarian?
A vegetarian who doesnot eat any animalproducts
Limits their diets to few or noanimal products, usually
no meat except seafood
Vegan?
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What is a big dietary concern
for vegetarians and vegans?
They may not get
enough protein
without meat
in their diet.
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Food Allergies
A food allergy is an abnormal response to afood that is triggered by the body’simmune system
Food Intolerance
Food intolerance can be causedby eating foods or ingredientsthat irritate the intestine. Thesymptoms are similar, but itaffects the digestive system.
OTHER DIETARY CONCIDERATIONS
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A food-borne illness is caused by eating ordrinking a food that contains a toxin or disease-causing microorganism.
Most food-borne illnesses are causedby food that is prepared or eatenat home.
Food-borne Illnesses
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