Download FAT

Nutrition
and
YOU!
You have a choice! This choice:
=
Or THIS choice:
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Remember: Obesity does NOT start
overnight! It’s all in the CHOICES you make!
Eating Healthy……..Starting to eat bad……No exercise………OBESE!!!!!!!!!!!!
Pre-quiz!
 Let’s take the quiz in the front of your packet!
 Answers:
Let’s talk NUTRITION!
 So what exactly is IN food that makes us healthy?
 ALL THE FOOD we put in to our bodies contain
NUTRIENTS.
6 classes of nutrients are:
 The
• FATS
• CARBOHYDRATES
• PROTEINS
• VITAMINS
• MINERALS
• WATER
Our body NEEDS Energy!
Calories= ENERGY!
 Only 3 classes of nutrients provide
calories, or energy, to our bodies:
Fats, Carbohydrates, and Protein.
 Write this in the margin: CALORIES
make it possible for our bodies to do
work: To breathe, move, make new cells,
pump blood, etc.
Write this in the margin:
 1 gram of fat = 9 calories
 1 gram of carbohydrate = 4 calories
 1 gram of protein = 4 calories
 REMEMBER: Unused ENERGY turns into
BODY FAT!
13g of FAT x 9 cal per FAT
gram = 117 calories
31g of carbohydrates x 4 cal
per carb gram = 124 calories
5g of proteins x 4 cal per
protein gram= 20 calories
Now add them up!
117+124+20=
261
Functions of Carbohydrates
 Main source of ENERGY
 Write this in the margin: Simple
carbohydrates are first digested and
absorbed in the mouth via saliva.
 They are broken down quickly.
 Simple carbohydrates come from sugar.
Anything ending in –ose (glucose, lactose,
fructose).
 HIGHLIGHT the unhealthy types of simple
carbohydrates. Highlight the HEALHTY types.
Simple vs. Complex
 Complex carbohydrates are the BEST
choice!
 Complex carbohydrates take longer to
digest
 Write this in the margin: complex carbs are
stored in the muscles liver and to be
released later for energy
 Write this: Found in starchy vegetables,
legumes (beans and peas), and grains
(rice, corn, and wheat)
Foods with FIBER!




Avocado
Whole grains
Nuts
Dried fruits
Let’s start with Fats!
 True or False: Fat is bad! Fat MAKES us fat!
 Both True AND False. Some fats are actually
GOOD for us! There are good fats and BAD
fats!
 Remember: Too much ENERGY
(carbohydrates, protein, or fat) can store as
fat!
 30% of daily calories should be from fat
 BAD FATS = Saturated Fat and Trans Fat
which are Partially or fully hydrogenated oil
 Good Fats = MonoUNsaturated and
PolyUNsaturated
Fats do the following for us:
 Supply most calorie energy to body
 Provides raw materials that help
control blood pressure, blood
clotting, and inflammation
 Used in the absorption of vitamins A,
D, E and K (no fat- no absorption!)
 Cushions body’s organs, helps
stabilize body temperature
How many calories do I need to
consume in order to gain a
pound?
 It takes only 3,500 UNUSED calories to gain
a pound of fat.
 This means you’re not going to gain 5
pounds for having one milkshake (that is
roughly 500 calories). HOWEVER, if you
consume one milkshake a day for a week,
you might gain a pound.
Proteins
 True or False: If you want to become
a big, lean individual, you should eat
a LOT of protein!
 FALSE! You only need 30% of your
calories to come from protein in a
day!
 Too much protein can store as fat,
and an overabundance can hurt
your liver!
Functions of Proteins
 Muscle, skin, hair, and nails are
made up of mostly protein
 Helps body build new cells and
repair existing ones
 Forms hormones, enzymes, and
antibodies
 BUT- too much can be stored as
fat!
Vitamins
 What’s the difference between eating a 500
calorie McDonalds meal versus a 500 calorie
sandwich meal?
 Well, they both provide the same CALORIES,
but McDonalds is EMPTY ENERGY!
 Meaning- A Sandwich gives us VITAMINS
AND MINERALS, while McDonalds gives us
saturated fats and oils- which HARM the
body!
 Remember- EVERY TIME we eat things like
Fast Food, it puts NEGATIVE STRESS on our
bodies!
Overall high in fat, low in vitamins and minerals= tasty but not a good choice
Saturated fats from pepperoni, cheese, and
French fries
White bread=
Not much fiber,
Less protein than
Whole grain
Very few vitamins and minerals
How many food groups can you find? Grains? Meats? Vegetables?
Fruits? Dairy?
Whole grain
Bread- more
Fiber and protein
As well as
Complex
carbohydrates
Lean Turkey
A good source
Of protein, B6
And B12 vitamins
Avocado’s provide
Excellent source of
Monounsaturated Fats,
Dietary Fiber, Vitamin C,
Vitamin K and Folate
Tomatoes are an
excellent source
of vitamin C and
a good source of
vitamin A,
potassium, fiber,
and lycopene
Fat-Soluble Vitamins
 These vitamins maintain and allow growth
 Fat soluble vitamins dissolve in fat and can
be stored in fat tissue! Too many are TOXIC!
Not enough can harm your body!
 Vitamin A: keeps eyes and skin healthy,
needed for bones and teeth
 Vitamin D: promotes absorption of other
vitamins- like calcium
 Vitamin E: protects cell membranes
 Vitamin K: Aids in blood clotting
Water-Soluble Vitamins
 The eight B vitamins and Vitamin C are water
soluble- meaning they do not store in the
body well. You need to consume these
EVERY day!
 Vitamin B’s: Needed to release energy from
carbohydrates, fats, and proteins.
 Vitamin B6: Needed for protein metabolism
and for the nervous system
 Vitamin B12: Necessary for forming cells
 Vitamin C: Promotes healthy gums and
teeth, healing of wounds, absorption of iron,
protects cells from damage
Minerals
 More than 20 minerals are essential to good
health
 Calcium: needed for development and
maintenance of bones and teeth, nerve
impulses, muscle contraction
 Iron: Needed to make hemoglobin, which
helps blood carry oxygen to all cells in body
 Potassium: Fluid balance, nerve impulses,
muscle contraction
 Sodium: regulation of water balance in cells
and tissues
And lastly- Water!
 Every cell in our body needs water to work
properly. In fact, our body is 60% water!
 Every day we lose large amounts of water
through urine and solid wastes, evaporation
through breathing, through skin as sweat.
Extra water CANNOT be stored in the body.
What does it do?
Water ….
• Flushes toxins out of vital organs
• Carries nutrients to your cells
• Provides a moist environment for ear, nose
and throat tissues
• Regulates body temperature
 Soda’s and Starbucks don’t count! They
dehydrate you because of caffeine!
The Food Pyramid
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS