Download Lesson 1

Nutrition
Lesson 1
1. Nutrients – substances in food that promote normal growth, maintenance, and
repair in your body
2. Nutrition – is the study of how our bodies use the food we eat to keep us healthy
3. Portion size – how much food you should eat
4. Moderation – eating a little of many different types of food for a balanced diet
5. Digestion – the process of breaking down food into a form that your body can
use for energy
6. Obesity – weighing more than 20% above your recommended weight range
What is nutrition?
A. Nutrients – substances in food that promote normal growth, maintenance,
and repair in your body
1. The food you eat does affect your overall health
B. Nutrition – is the study of how our bodies use the food we eat to keep us
healthy
1. Affects the way your body carries out normal body functions,
affects growth and the way the body heals and repairs itself
2. Quality of food – processed vs. whole, natural food
C. Portion size – how much food you should eat
1. Underweight – eating too little food can lead to low energy, weight
loss, poor growth, and death.
2. Overweight – eating too much food can cause excessive body fat
3. Obesity – weighing more than 20% above your recommended
weight range
A. Obesity can increase your risk of many diseases and
disorders, like cardiovascular diseases
D. Moderation – eating a little of many different types of food for a balanced
diet
E. Digestion – the process of breaking down food into a form that your body
can use for energy
1. Food is fuel
2. Food is broken down in the stomach and nutrients are absorbed into
the blood stream in your small intestine. The nutrients are then taken
to the cells of your body for energy.
Review Questions
1. Define nutrient.
2. What is moderation?
3. Why is it important to control your portion size?
Lesson 2
1. Carbohydrates – their function is to give you energy to be active and aids
in the elimination of waste
2. Protein – their function is to help heal the body and build body tissue,
helps to build strong muscles
3. amino acids – amino acids are the building blocks that your body uses to
form new proteins, which are used to build and repair your tissues
4. Fats – energy containing nutrients that provide stored energy, protect
nerves, and help your body produce hormones
5. Saturated Fat – fats that are solid at room temperature and found in animal
products
6. Unsaturated Fat – fats that are liquid at room temperature and found in
plant products
7. Cholesterol – used by the body to build cells, hormones, and protect nerve
endings, found in animal products
8. Vitamins – nutrients needed for normal growth and maintenance of body
tissues, help body function properly by using energy provided by other
nutrients
9. Minerals – growth and maintenance of the body, found in the earth’s crust
6 Classes of Essential Nutrients
1. Carbohydrates – their function is to give you energy to be active and aids
in the elimination of waste
A. simple carbohydrates can be 1 or 2 sugars joined together, such as
table sugar, honey, and fruits
B. complex carbohydrates consist of 3 or more sugars joined together
1. Starches – complex carbohydrates found in rice, bread, and
vegetables – broken down into simple carbohydrates
2. Fiber – complex carbohydrate found in whole-grain foods,
such as brown rice and whole-wheat bread, fruits and
vegetables, beans
a. Helps eliminate waste and keep your digestive system
healthy
C. A large amount of good carbohydrates are needed in our diets
2. Protein – their function is to help heal the body and build body tissue,
helps to build strong muscles
A. Proteins are made up of smaller parts called amino acids
B. Your body breaks down the protein you eat into amino acids.
Amino acids are building blocks that your body used to form new
proteins.
C. Those proteins are used to build and repair your tissues.
D. A medium amount of protein is needed in our diets
E. Sources – milk, fish, meat, beans, nuts, tofu, cheese, eggs
3. Fats – function – they are energy containing nutrients that provide stored
energy, protect nerves, and help your body produce hormones.
A. Saturated Fat
1. solid at room temperature
2. found in animal products – cheese, butter, meats
3. too much saturated fat can contribute to heart disease
B. Unsaturated Fat
1. liquid at room temperature
2. found in plant products – avocados, olives, nuts
3. can reduce risk of heart disease
C. Fats help provide vitamins to our body by carrying and storing fat
soluble vitamins
D. A small amount of fat is needed in our diets
E. Omega 3 Fatty Acids
1. Healthy form of fat
2. Found in fish – salmon, tuna, or swordfish
3. Good for your cardiovascular/circulatory system
F. Cholesterol – used by the body to build cells, hormones, and
protect nerve endings
1. produced in the liver and circulates in the blood
2. found in animal products
3. HDL – (high density lipoprotein) – good form of cholesterol,
can help lower LDL levels
4. LDL – (low density lipoprotein) – bad form of cholesterol,
build up can increase risk of heart attack or stroke
5. exercise helps prevent LDL build up
6. Ideally you want your cholesterol to be below 200
4. Vitamins – function – nutrients needed for normal growth and
maintenance of body tissues, help body function properly by using energy
provided by other nutrients
A. Vitamin A – healthy eyes and skin – carrots, sweet potatoes
B. Vitamin C – helps your body fight germs – OJ, broccoli
C. Vitamin B-12 – aids in concentration, memory, and balance – fish,
milk/milk products, eggs, meat
D. Vitamin D – strong bones and teeth – cheese, milk, yogurt,
sardines
E. A small amount of vitamins are needed in our diets
F. 2 main types of vitamins
1. fat soluble – (A, D, K, E) stored and used later
2. water soluble – (B, C) excreted through urine
5. Minerals – function – growth and maintenance of the body, found in the
earth’s crust
A. Calcium – strong bones and teeth (works with Vitamin D) –
cheese, milk, yogurt
B. Iron – necessary for healthy blood; prevents tiredness – spinach,
blackeyed peas, red meat
C. Sodium – regulate blood pressure and controls the balance of fluids
in the body, used in processed food for flavor or preservatives, too
much can result in high blood pressure – salt
D. Potassium – regulate blood pressure – bananas
E. A small amount of minerals are needed in our diets
6. Water – essential for life! Function – help you digest your food and get rid
of waste, helps your body transport the nutrients you get from other foods,
helps your body keep a steady temperature (sweat)
A. More than ½ of your body is made of water
B. Lose water when you perspire, go to the bathroom, and through
respiration
C. Drink at least ½ your body weight in ounces
D. Dehydration – not having enough water/body fluids – can cause
your body to not function properly
E. A person can only live 3-5 days without water
F. Sources – water, milk, fruit, veggies, soups
Review Questions
1. What are the 6 essential nutrients?
2. What is cholesterol?
3. Why is water important?
Lesson 3
1. whole grains – contain the entire grain kernel ― the bran, germ, and
endosperm
2. refined grains – grains that are processed to remove the bran and germ, finer
texture and has a longer shelf life, removes fiber, iron, and many B vitamins,
often enriched
3. Nutrition Facts label - a label found on the outside package of food and states
the number of serving in the container, the number of Calories in each serving,
and the quantity of nutrient in each serving
4. Calories – a measure of heat energy, the amount of energy in food
5. Metabolism – how fast the body burns calories
6. % Daily Value – on the nutrition facts label, is there to tell you if the food is
a good source of a nutrient
7. Dietary Guidelines for Americans – a set of tips that help you practice good
nutrition and form a healthy lifestyle
Eating for Life
1. ChooseMyPlate.gov
A. 5 different food groups
1. Grain
a. Whole Grains - ½ of your grains should be whole
grains, whole grains contain the entire grain kernel ― the
bran, germ, and endosperm
b. Refined Grains – grains that are processed to remove
the bran and germ, finer texture and has a longer shelf
life, removes fiber, iron, and many B vitamins, often
enriched (B vitamins added back after processing)
c. oats, white pasta, whole wheat pasta, white bread,
whole wheat bread, cornmeal, white flour, white rice,
brown rice, couscous, bulgar, barley, tortillas, pretzels,
crackers
d. 6 oz equivalents each day– 1 oz = 1 slice of bread, 1 oz
cereal, or ½ c cooked rice, pasta, or cereal
2. Vegetables – eat the rainbow with veggies
a. aim for a variety every day from all the subgroups
1. dark green – broccoli, spinach, kale, lettuce
2. red and orange – peppers, pumpkin, sweet
potatoes, butternut squash, tomatoes
3. starch – peas, corn, potatoes
4. beans – black beans, kidney beans, chickpeas
5. other veggies – zucchini, green peppers,
cabbage, cauliflower, mushrooms, celery,
cucumbers, eggplant, avocado
b. fresh or frozen is best!
c. 2 ½ cups each day – 1 cup is 1 cup of raw or cooked
vegetables, 2 cups leafy salad greens, or 1 cup 100%
juice (stay away from juice cocktail)
3. Fruit – eat the rainbow with fruit – fresh or frozen is best!
a. apples, oranges, bananas, pineapple, cherries, grapes,
grapefruit, kiwi, peaches, berries, melons, 100% fruit
juice (stay away from juice cocktails)
b. 2 cups each day – 1 cup is 1 cup raw or cooked fruit, ½
cup dried fruit, or 1 cup 100% juice
4. Milk/Dairy – look for fat-free and low-fat dairy options
a. low fat milk, yogurt, cheese
b. some dairy has added sugar, be aware!! EX –
chocolate milk
c. 3 cups each day– 1 cup is 1 cup milk, yogurt, 1 ½ oz
natural cheese (size of 2 dominos)
5. Meat/Beans – eat a variety of lean meat
a. meats – beef, ham, pork, lamb, venison
b. poultry – chicken, duck, goose, turkey
c. eggs
d. beans – also see veggies
e. seafood – finfish (salmon, tuna, white fish), shellfish scallops, shrimp, crab, lobster
f. nuts and seeds – almonds, pecans, pistachios,
sunflower seeds, pumpkin seeds (pepitas)
g. 5 ½ oz each day– 1 oz is 1 oz lean meat, poultry,
seafood, 1 egg, 1 Tbsp peanut butter, ¼ cup cooked
beans or peas or ½ oz nuts or seeds
6. Physical activity
a. Be physically active for at least 60 minutes each day!!!
2. Nutrition Facts Label
A. Nutrition Facts label - a label found on the outside package of food
and states the number of serving in the container, the number of
Calories in each serving, and the quantity of nutrient in each serving
B. Calories – a measure of heat energy, the amount of energy in food
1. eat more calories than what you burn = gain weight
2. eat less calories than what you burn = lose weight
3. 1 pound = 3,500 calories
4. Metabolism – how fast the body burns calories
a. the amount of calories used by the body depends on
the amount of work the body does
5. 100 excess calories per day = 10 pounds of fat per year
6. 500 fewer calories per day = 1 pound of less fat per week
7. Excess calories are stored as fat
8. Calorie need depends on these factors
a. age
b. gender
c. activity level
d. body type
e. size
9. Calorie needs increase during the teenage years because of
growth spurts
10. A gain or loss of weight depends on the balance of energy
C. Daily Value
1. Look at the % Daily Value of the nutrition facts to tell
whether the food is a good source of a nutrient
2. This section show what percentage of your daily need for
each nutrient is met by the food
3. If the percentage for a given nutrient is 5% or less, the food
is low in that nutrient
4. If the percentage for a given nutrient is 20% or more, the
food is high in that nutrient
5. Use this information to help you make healthy food choices.
3. Guidelines for Good Nutrition
A. The Dietary Guidelines for Americans are a set of tips that help
you practice good nutrition and form a healthy lifestyle
B. Aim to be physically active each day
C. Choose healthy foods by eating plenty of low-fat dairy products,
whole grains, fresh fruits, and vegetables
D. store food properly
Review Questions
1. What is a calorie?
2. What is a metabolism?
3. List the 5 food groups.