Download PP C-Nutrition

Nutrition






Energy
Heart Health
Immune System
Mood Regulation
Disease Prevention
Healthy hair, eyes, nails, skin
Why is good nutrition
important?






Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
6 Nutrients
Nutrient
Main
Function
CarbohydratesNutrient Chart
Protein
Fats
Vitamins
Minerals
Water
Calories
Per
Gram
% of a
Healthy
Diet
Types to
Eat Less
Types to
Eat More

2,000 Calories
Healthy Percentages:
 55% Carbohydrates (1,100 calories/4)
275 grams
 30% Fat (600 calories/9) 66 grams
 15% Protein (300 calories/4) 75 grams
Average Healthy Diet

Food: Hummus
Total Calories: 50
 Total Carbohydrates: 4 grams
 Total Fat: 3.5 grams
 Protein: 1 gram

Food Label Information
Nutrient
Total
Calories
Calories
Per Gram
From
Label
ConstantMultiply
Calories
From Nutrient
% of
Total Calories
Calories from nutrient/
Total Calories
Total Calories: 50
Carbohyd
rates
4 grams
4
16 calories
16/50
32% carbs
Fat
3.5 grams
9
31.5 calories
31.5/50
63% fat
Protein
1 gram
4
4 calories
4/50
8% protein
Total
51.5
103%
Ideal weight is the weight at which a
person is the healthiest. It is when a
person eats when hungry and stops when
full. Numbers to consider include height
and weight charts, Body Mass Index
(BMI), % body fat, cholesterol levels,
blood pressure and fitness levels. The
ultimate determination is the health of the
body systems.
Ideal Weight
Hunger- The physical need for food, felt
in the stomach
 Appetite- The psychological desire to eat
felt in the mouth, based on emotions such
as stress, boredom and/or depression.
The smell and taste of a food can cause a
person to want to eat when they are not
hungry. The need to be social can also be
a factor in eating for appetite.

Hunger vs. Appetite
Balance calories with physical activity to
manage weight
 Consume more of certain foods and
nutrients such as fruits, vegetables, whole
grains, fat-free and low-fat dairy
products, and seafood
 Consume fewer foods with sodium (salt),
saturated fats, trans fats, cholesterol,
added sugars, and refined grains

Nutrition Guidelines
http://abcnews.go.com/Video/playerIndex?id=10927832
MyPlate
http://www.youtube.com/watch?v=SEFmSk08LIE
80% or more of what you eat should be
“Nutrient Dense” foods and 20% or less
should be “Empty Calorie” foods.
 Nutrient Dense Foods- Foods that have a
lot of good nutrients such as vitamins,
minerals, amino acids, complex carbs,
fiber and health fats.
 Empty Calorie Foods- Foods that have
little nutrients, but a lot of calories.

80/20 Rule
Carbohydrates- 4 calories per gram 55%
◦ Simple (glucose)-quick energy, could be stored as glycogen if
muscles are exercised, stored as fat if not
◦ Complex (Many glucose molecules)-energy lasts longer
 Proteins-4 calories per gram 15%
◦ Animal- has all amino acids, but high in fat
◦ Plant-Low in fat, must have variety to get all Amino Acids
 Fats- 9 calories per gram 30%
◦ Bad-Saturated, cholesterol, trans (hydrogenated)
◦ Good-Polyunsaturated, monounsaturated, omega-3 fatty acids
 Vitamins- Need for numerous bodily functions (A,B,C,D,E,K)

◦ Antioxidant Vitamin- Neutralizes a free radical and prevents cancer

Minerals – Needed for numerous bodily functions
◦ Calcium for bone health and iron for blood

Water- Makes up approximately 75% of body
Nutrition Review- Nutrients

Ideal Weight- based on the health of the
body systems
◦ eats for hunger (the need for food)
◦ not appetite (emotional reasons)
Metabolism- the rate at which your body
burns energy (1lb=3,500 calories)
 Empty Calories- empty of nutrients, but
full of calories (at least 80% of diet)
 Nutrient Dense Foods- Full of good
nutrients (less than 20% of diet)

Nutrition Review

Determine the amount of calories coming
from carbohydrates, fats and protein in
Pop Tarts:
◦ Calories- 420
◦ Total Carbs- 68 grams
◦ Total Fat- 14 grams
◦ Protein- 5 grams
Food Label Math Problem

Determine the amount of calories coming
from carbohydrates, fats and protein in
Granola Bars:
◦ Calories- 90
◦ Total Carbs- 18 grams
◦ Total Fat- 2.5 grams
◦ Protein- 1 grams
Food Label Math Problem