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FOOD AND ENERGY
Why you need food…
• Food provides your body
with materials for growing
and for repairing tissues.
Food also provides energy
for everything you do.
Nutrients
• Nutrients- The
substances in food
that provide the raw
materials and energy
the body needs to
carry out all its
essential processes.
• 6 Nutrient Groups for human health– Carbohydrates
– Fats
– Proteins
– Vitamins
– Minerals
– Water
Energy
• Calorie- The amount of
energy needed to raise the
temperature of 1 gram of
water by 1 degree Celsius.
• Your body needs a certain
number of calories each day
to meet its energy needs.
• The more active you are, the
more calories your body
needs on a daily basis.
Carbohydrates
• Carbohydrates- A major source of energy that
is composed of carbon, oxygen, and
hydrogen.
• Provides the raw materials to make cell parts.
Simple Carbohydrates (sugars)
• Glucose– The form of sugar the body can most easily
use.
– The major source of energy for your body’s
cells.
– The body converts other types of sugars (ex.
Fruit) into glucose.
Complex Carbohydrates
• Made up of many sugar molecules linked
together in a chain.
• Ex. Starch (potatoes, rice, wheat, corn…)
– Your body must break down these complex
carbohydrates into individual sugar molecules
before using them.
• Ex. Fiber
– Fiber can NOT be broken down into sugar
molecules, so it passes through the body and is
eliminated. It is NOT a nutrient.
Nutritionist’s Recommendations
• 45 to 65 % of your calories in a diet come
from carbohydrates.
• It is better to eat COMPLEX carbohydrates
rather than simple carbohydrates.
– Sugars may give a burst of energy, but
STARCHES give more long term energy.
Fats
• Fats- Energy-containing nutrients that are
composed of carbon, oxygen, and hydrogen.
• Contain more than TWICE the energy of an
equal amount of carbohydrates.
• Fats form part of the cell membrane.
• Fatty tissue protects and supports your internal
organs and insulates your body.
Kinds of Fats
• Saturated- Fats that are solid
at room temperature (ex. meat
and dairy).
• Unsaturated- Fats that are
usually liquid at room
temperature (ex. cooking oils).
• Trans Fat- Fats made when
manufacturers add hydrogen to
vegetable oils (ex. Margarine,
chips, commercially baked
goods).
• TRANS FAT & SATURATED =
UNHEALTHY
Cholesterol
• Cholesterol- A waxy, fatlike
substance found only in
animal products.
• Cholesterol is an important
part of your body’s cells.
• Cholesterol is NOT a
necessary part of your diet
because your liver can
make all of the cholesterol
your body needs.
Nutritionist’s Recommendations
• No more than 30 % of
the calories eaten
each day should
come from fats.
• Too many fats can
cause fatty build up in
blood vessels and
lead to heart disease.
Proteins
• Proteins- Nutrients that contain nitrogen as
well as carbon, hydrogen, and oxygen.
• Proteins are needed for tissue growth and
repair.
• 10 to 35 % of your daily calories should
come from proteins.
Amino Acids
• Amino Acids- A small molecule that is
linked chemically to other amino acids to
form proteins.
• Your body makes about 1/2 of the amino
acids it needs. The rest must come from
food.
Complete vs. Incomplete
Proteins
• Complete Proteins- Foods that
contain all the essential amino
acids (ex. Food from animal
sources- meat and eggs and
plant sources such as soy and
quinoa).
• Incomplete Proteins- Foods that
are missing one or more essential
amino acid (ex. Foods from plant
sources- beans, grains, nuts)
Vitamins and Minerals
• Vitamins- Molecules that act as
helpers in a variety of chemical
reaction within the body.
– Fat soluble vitamins- Dissolve in
fat (stored in body) ex. A, D, E, K
– Water soluble vitamins- Dissolve
in water (not stored in body) ex. B
and C vitamins, folic acid
• Minerals- Nutrients that are not made by living
things. Minerals are present in soil and are
absorbed by plants through their roots. We
obtain the minerals by eating plant foods or
animals that have eaten plants.
***BOTH VITAMINS AND MINERALS ARE
NEEDED BY YOUR BODY IN SMALL
AMOUNTS TO CARRY OUT CHEMICAL
PROCESSES.
***Refer to pgs. 509-510 in textbook.
Water
• 65% of the average person’s
body weight is water.
• Water is the most important
nutrient because the body’s
vital processes- including
chemical reactions such as the
breakdown of nutrients- take
place in water.
• You need 2 liters(8 cups) of
water every day.
65%
Guidelines for a Healthy Diet
• The US Department of
Agriculture (USDA)
guidelines provide a
personalized way to help
people make healthy food
choices based on their
age, sex, and amount of
physical activity.
MyPlate Video
Food Labels
• Food labels allow
you to evaluate a
single food as well
as to compare the
nutritional value of
two different foods.
How to Read a Food Label
• Serving Size- The size of a single serving and
the number of servings in the container.
• Calories- How much energy you can get from
one serving of the food, including how many
calories come from fat.
• Percent Daily Value- Shows how the nutritional
content of one serving fits into a recommended
diet.
• Ingredients- Listed in order by weight, starting
with the main ingredient.
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