Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Obesity and the environment wikipedia , lookup
Gastric bypass surgery wikipedia , lookup
Body fat percentage wikipedia , lookup
Plant nutrition wikipedia , lookup
Food and drink prohibitions wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Food choice wikipedia , lookup
Human nutrition wikipedia , lookup
Childhood obesity in Australia wikipedia , lookup
Nutrients and Dietary Guidelines FOS Mr. Christman Objectives 1) Describe the functions of the six basic nutrients in maintaining health. 2) Describe the effects of healthful eating behaviors on body systems. Nutrients To survive, the human body needs the nutrients found in food. These nutrients are classified into six groups. What are these six groups? Nutrients 1) Carbohydrates: the starches and sugars present in foods. Carbs are made up of carbon, oxygen, and hydrogen and are the body’s preferred source of energy. Your body uses this energy to perform every task. Carbs are classified as either simple or complex. Nutrients Simple carbohydrates are sugars such as fructose and lactose. These sugars are found naturally in fruits, milk, and as table sugar. Nutrients Nutrients Complex carbohydrates are starches found in whole grains, seeds, nuts, legumes, and tubers (root vegetables). Fiber is also a complex carbohydrate. Nutrients Nutrients 2) Proteins: nutrients that help build and maintain body cells and tissues. Nutrients Proteins are made up of long chains of amino acids. Your body can manufacture all but 9 of the 20 amino acids that make up proteins. The 9 that your body can’t make are called essential amino acids. These amino acids must be taken in from foods you eat. Nutrients Protein Amino Acids Nutrients Proteins are classified into two groups: complete proteins and incomplete proteins. Nutrients Complete proteins contain adequate amounts of all nine essential amino acids. Animal products (fish, meat, poultry, eggs, milk, cheese) and many soybean products are good sources of complete proteins Nutrients Incomplete proteins lack one or more of the essential acids. Beans, peas, nuts, and whole grains are sources of incomplete proteins. Nutrients 3) Fats: Some fat in the diet is necessary for good health. Fats are a type of lipid, a fatty substance that does not dissolve in water. Fats are used to insulate the body, protect organs, transport vitamins in the blood, and are used as back up energy if carbohydrates are depleted. Nutrients Fats are separated into two categories, saturated and unsaturated. Nutrients Saturated fats are animal fats (beef, pork, egg yolks, dairy foods) and tropical oils (palm oil, coconut oil). A high intake of saturated fats is associated with an increased risk of heart disease Nutrients Healthy Unhealthy Nutrients Unsaturated fats are vegetable fats (olive, canola, soybean, and corn oils. In contrast to saturated fats, unsaturated fats have been associated with a reduced risk of heart disease. Nutrients 4) Vitamins: compounds that help regulate many vital body processes. These processes include digestion, absorption, and metabolism of nutrients. Vitamins are classified as either watersoluble or fat-soluble. Nutrients Water-soluble vitamins are vitamins that dissolve in water and pass into the blood during digestion. The body does not store these vitamins so you need to replenish them regularly through foods you eat. These vitamins include vitamin C, B, Niacin, and Folic Acid and are found in vegetables, fruits, whole-grain, dairy products, and meats. Nutrients Fat-soluble vitamins are absorbed, stored, and transported in fat. Your body stores these vitamins in your fat tissue, liver, and kidneys. Since these vitamins can be stored in your body, excess buildup can be toxic. These vitamins include A, D, E, and K and are found in vegetable, fruits, whole grain, dairy products and meats. Nutrients Vitamins Water Soluble C- citrus fruits Fat Soluble A- dairy products B- whole grain D- milk, eggs Niacin- milk, eggs E- vegetable oils Folic Acid- nuts K- green veggies Nutrients 5) Minerals: substances that the body can’t manufacture but are needed for forming bones and teeth and for regulating body processes. Important minerals include calcium, phosphorous, magnesium, and iron. Fruits and vegetables are good sources of minerals. Nutrients 6) Water: Water is vital to every body function. It transports nutrients throughout the body, lubricates joints, enables you to swallow and digest foods, and carry wastes out of your body. Also, through perspiration, water helps maintain normal body temperature. Guidelines for Healthful Eating The U.S. Department of Agriculture and the Department of Health and Human Services have published the Dietary Guidelines for Americans. These guidelines are recommendations about food choices for all health Americans age 2 and over. The guidelines highlight three keys to a healthy lifestyle. Guidelines for Healthful Eating 1) Make choices from every food group: The best way to eat a balanced variety of nutrient-rich foods is by choosing foods from every food group each day. Guidelines for Healthful Eating Tips for varying food groups include: -Focus on a variety of different colors of fruits and vegetables. -Make half of your grains whole. -Eat calcium-rich foods. -Go lean on meat protein and add more beans, poultry, and fish. Guidelines for Healthful Eating 2) Balance food and physical activity: As well as healthy eating, physical activity is important to staying healthy. Physical activity helps you control body weight by balancing the calories you take in through food with the calories you burn every day. Guidelines for Healthful Eating Tips for balancing food and physical activity include: -Aim for a healthy weight and do your best to eat right and exercise to stay at that weight. -Be physically active for at least 60 minutes a day. -Vary the intensity and the amount of time for physical activity. Guidelines for Healthful Eating 3) Get the most nutrition out of your calories: The amount of foods you eat is directly related to your activity level. Active teens can eat more without gaining weight than inactive teens. Guidelines for Healthful Eating: Calorie Levels Females Males Age Sedentary 16 1600 1800 2000 1800 2400 2800 17 1800 1800 2200 2000 2600 3000 18 2000 2000 2400 2200 2800 3200 Mod. Active Active Sedentary Mod. Active Active Guidelines for Healthful Eating Also use these tips to get the most from your calories: -Moderate fats (lowers your risk of cardiovascular disease) -Moderate sugars (lowers your risk of high blood pressure) -Moderate salt (lowers your risk of high blood pressure and benefits nerve function and your skeletal system) Eating Out, Eating Right It’s important that you learn how to follow these guidelines not only for eating at home, but also for eating outside the home setting. Eating Out, Eating Right Be aware that many restaurant menu items may be fried or topped with mayonnaise, butter, or high-fat sauces. Keeping this in mind, some tips for eating out include: Eating Out, Eating Right -For less fat, order foods that are grilled, baked, or broiled and ask that high-fat sauces not be used or be served on the side. -Watch portion sizes. Most restaurant servings are much larger than the serving sizes recommended in the Dietary Guidelines. Nutrients and Dietary Guidelines 1) Guiding Your Food Choices 2) “Super-Size Me”