Download Nutrition - Highland Park Middle School

Nutrition
The process by which the body takes in
and uses food
Words to Know
 Calories – kcal – kilocalories – the units of
heat that measure the energy used by the
body and the energy that foods supply to the
body
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Food is the fuel that runs your body
Think… kcal = energy
 Nutrients – substances in food that your body
needs to grow, to repair itself, and to supply
you with energy
Influences on your food choices
 Hunger
A natural physical drive that protects you from starvation
 The NEED for food
 Stomach is empty…walls contract…stimulate nerve
endings…signal your brain
 Stomach is full…walls are stretched out…nerve endings
are not stimulated
 Appetite
 A desire, rather than a need, to eat
 The WANT for food
 Influences
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Emotions
Environment
 Family, friends, and peers; culture and ethnic background:
convenience and cost; sight and smell of food; advertising
Nutrients
 6 Essential Nutrients
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Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
Carbohydrates
 The starches and sugars present in foods
 Body’s main/preferred source of energy

Make up most of what you eat – 55-60%
 Made up of carbon, oxygen, and hydrogen
 Carbs = 4 kcal/gram
Simple vs. Complex Carbs
 Simple
 Sugars (fructose, lactose, sucrose)
 Broken down quickly
 Complex
 Many glucose units linked together
 Starches and fiber
 Found in whole grains
 Focus on eating more complex carbs
 More nutritional value – may also contain
vitamins, minerals, and fiber
Good Carbs vs. Bad Carbs
 What is glycemic
index?
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Rating carbohydrated
based on how quickly
they raise blood
glucose levels
High GI = 70 or more
Medium GI = 56-69
Low GI = 55 or less
High Glycemic Index
 Great for raising low blood sugar
 Simple Carbs
 Examples

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Starchy foods (potatoes)
Refined foods (cereal)
Low Glycemic Index
 Helps stabilize blood sugar levels for a longer
period of time
 Complex carbs
 Examples
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Non-starchy vegetables
Fruits
Legumes
How does GI affect me?
 Minimize high GI foods that are also high in
Calories (baked goods, refined cereals)

Low nutrient density but lots of Calories
 Go for fiber!
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Trade french bread (90) or bagels (72) for 100%
stoneground wheat bread (53)
Trade pretzels (83) for popcorn (55)
 Choose Whole Grains
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Trade vanilla wafers (77) for oatmeal cookies (55)
Trade rice chex (89) for special K (54)
Making Simple Carb Choices Less
“Complex”
 Avoid highly processed, refined foods
 Get as close to the real food in nature as you
can

Fresh apples instead of apple juice
Role of Carbohydrates
 Your body turns carbs into glucose (blood
sugar) – quick (1st) source of energy
 Glucose that is not used is stored as
glycogen (in muscles and liver) – 2nd source
of energy
 When glycogen stores are full, excess cars
are stored as fat
Fiber
 An indigestible complex carbohydrate
 Can’t be digested
 Helps move waste through the digestive system
 Aim for 20 to 35 grams of fiber daily
 To increase your intake of fiber…
 Instead of white rice…try brown rice or baked potatoes
with the skin
 Instead of white bread…try whole wheat bread
 Instead of apple juice…try a fresh apple
 Instead of sugary cereal…try oatmeal or other whole
grain cereal
Protein
 Nutrients that help build and maintain body
cells and tissues
 4 kcal/gram
 Made up of amino acids
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20 total amino acids
9 of these your body can’t make, have to get
in diet – essential amino acids
11 are made by your body – non-essential
amino acids
Complete vs. Incomplete Proteins
 Complete proteins
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Body can use these proteins
All 20 amino acids are present
 Incomplete proteins
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Don’t have all the amino acids
Body can’t use incomplete proteins
Role of Proteins
 Builds new cells
 Replaces damaged or worn-out cells
 Body uses proteins to make enzymes, hormones,
and antibodies
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Enzymes – control the rate of chemical reactions in
your cells
Hormones – regulate the activities of different cells
Antibodies – identify and destroy disease-causing
organisms
 Supply the body with energy
 After carbohydrate sources (glucose and glycogen) are
used
Fats
 Type of lipid – a fatty substance that does not
dissolve in water
 9 kcal/gram
 Made up of chains of fatty acids
saturated
unsaturated
Types of Fats
 Saturated fatty acid
 Solid at room temperature
 Animal sources
 Associated with increased risk of heart disease
 Unsaturated fatty acid
 Liquid at room temperature
 Plant sources
 Associated with reduced risk of heart disease
 Two types of unsaturated fats
 Monounsaturated – one unsaturated bond – liquid at room
temperature, but solidify when refrigerated (canola oil and olive
oil)
 Polyunsaturated – more than one unsaturated bond – liquid both
at room temperature and when refrigerated (corn oil)
 Trans fat
 Unsaturated fat made solid by chemically altering
 by adding a hydrogen
Role of Fats
 Concentrated form of energy
 Transport vitamins A,D,E, and K in your blood
 Sources of linoleic acid – essential fatty acid that is
needed for growth and healthy skin
 Add flavor and texture to food
 Foods high in fat tend to be high in Calories
Role of Cholesterol
 Waxy lipid-like substance that circulates in blood
 Uses small amounts – make cell membranes and nerve
tissues, produce many hormones – vitamin D and bile
(helps digest fats
 Types
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HDL – High Density Lipoprotein
 Carried cholesterol back to the liver where it is removed from
the blood – “good cholesterol”
LDL – Low Density Lipoprotein
 Brings cholesterol into the cell bodies – “bad cholesterol”
 High intake of saturated fats is linked to increased
cholesterol production
 Dietary cholesterol – only found in animal products
Vitamins
 Compounds that help regulate many vital
body processes, including digestion,
absorption, and metabolism of other nutrients
 Two types
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Water-soluble – dissolve in water, pass easily
through blood system
Fat-soluble – absorbed, stored, and
transported in fat

Excess build-up can be toxic
Water-soluble vitamins
Vitamin
Role
Food Source
C (ascorbic acid)
Protects against infection, helps heal wounds, maintains
blood vessels, promotes healthy teeth and gums
Citrus fruits, cantaloupe, tomatoes,
cabbage, broccoli, potatoes,
peppers
B1 (thiamine)
Converts glucose into energy or fat, contributes to good
appetite
Whole-grain or enriched cereals,
liver, yeast, nuts, legumes, wheat
germ
B2 (riboflavin)
Essential for producing energy from carbohydrates, fats,
and proteins; helps keep skin healthy
Milk, cheese, spinach, eggs, beef
liver
Niacin
Maintenance of all body tissues; helps in energy production;
needed by body to utilize carbs, synthesize body fat, and
for cell respiration
Milk, eggs, poultry, beef, legumes,
peanut butter, whole grains,
enriched and fortified grain
products
B6
Essential for amino acid and carb metabolism, helps turn
the amino acid into serotonin
Wheat bran and wheat germ, liver,
meat, whole grains, fish, vegetables
Folic acid
Necessary for production of genetic material and normal
red blood cells, reduces risk of birth defects
Nuts and other legumes, orange
juice, green vegetables
B12
Necessary for production of red blood cells and for normal
growth
Animal products
Fat-soluble Vitamins
Vitamin
Role
Food source
A
Helps maintain skin tissue, strengthen tooth
enamel, promotes use of calcium, promotes cell
growth, keeps eyes moist, help eyes adjust to
dark, aid in cancer prevention
Milk and other dairy products, green
vegetables, carrots, deep orange
fruits, liver
D
Promotes absorption and use of calcium, essential
for normal bone and tooth development
Fortified milk, eggs, fortified
breakfast cereal, salmon, beef,
margarine; produced by body with
sun exposure
E
Helps in oxygen transport, may slow the effects of
aging, protect against destruction of red blood cells
Vegetable oils, apples, peaches,
nectarines, legumes, nuts, seeds,
wheat germ
K
Essential for blood clotting, assists in regulating
blood calcium level
Spinach, broccoli, eggs, liver,
cabbage, tomatoes
Minerals
 Substances that the body cannot
manufacture but are needed for forming
healthy bones and teeth and for regulating
many vital body processes
Minerals
Mineral
Role
Food Source
Calcium
Building material of bones and teeth,
regulation of body functions
Dairy products; leafy vegetables;
canned fish with soft, edible bones;
tofu
Phosphorous
Combines with calcium to give rigidity
to bones and teeth, essential in cell
metabolism, helps maintain proper
acid-base balance of blood
Most dairy products, peas, beans,
liver, meat, fish, poultry, eggs,
broccoli, whole grains
Magnesium
Enzyme activator related to
carbohydrate metabolism, acid in
bone growth and muscle contraction
Whole grains, milk, dark green leafy
vegetables, legumes, nuts
Iron
Part of the blood oxygen transport
system, important for use of energy in
cells and resistance to infection
Meat, shellfish, poultry, legumes,
peanuts, dried fruits, egg yolks,
liver, fortified breakfast cereal,
enriched rice
Water
 60% of body is water
 Vital to every body function
 Transports other nutrients to and carries
wastes from cells
 Lubricates your joints and mucous
membranes
 Enables you to swallow and digest food,
absorb nutrients, and eliminate wastes
 Regulates body temperature (sweat)
 Aim for 8 glasses a day
Guidelines for Healthful
Eating
Important to eat a balanced diet
(variety of foods)
Dietary Guidelines for Americans
 A set of recommendations for healthful eating
and active living
 Grouped into three broad areas (ABC’s of
good health)
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A: Aim for Fitness
B: Build a Healthy Base
C: Choose Sensibly
A: Aim for Fitness
 Aim for a healthy weight
 Helps you look and feel
good
 Lowers chance of noncommunicable (lifestyle)
disease
 Be physically active each
day
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Physically activity leads to
physical fitness
Try to include at least 60
minutes of moderate
physical activity each day
B: Build a Healthy Base
 Base of this food plan is the food guide
pyramid
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Make your food choices carefully
Choose a variety of grain products, especially
whole grains
Choose a variety of fruits and vegetables daily
Keep food safe to eat
Focus on fruits
Vary your
veggies
Know the limits on fats, sugars,
and salts
Get your calciumrich foods
Go lean
with protein
Make ½ of your
grains whole
Grains
Vegetables
Fruits
Dairy
Protein
Grains
“Make ½ of your grains whole”
 Eat 6 oz everyday
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Eat at least 3 oz of whole grain cereals,
breads, crackers, rice, or pasta every day
 1 oz = 1 slice of bread, 1 cup cereal, ½ cup
cooked rice or pasta
Vegetables
“Vary your veggies”
 Eat 2 ½ cups every day
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Eat more dark-green veggies like broccoli,
spinach, and other dark leafy greens
Eat more orange vegetables like carrots and
sweet potatoes
Eat more dry beans and peas like pinto beans,
kidney beans, and lentils
Fruits
“focus on fruits”
 Eat 2 cups every day
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Eat a variety of fruit
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices
Milk
“Get your calcium-rich foods”
 Get 3 cups every day
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Go low-fat or fat-free when you choose milk,
yogurt, and other milk products
If you don’t or can’t consume milk, choose
lactose-free products or other calcium sources
such as fortified foods and beverages
Meat and Beans
“Go lean with protein”
 Eat 5 ½ oz every day
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Choose low-fat or lean meats and poultry
Bake it, broil it, or grill is
Vary your protein routine – choose more fish,
beans, peas, nuts, and seeds
Know the limits on fats, sugars, and
salt
 Make most of your fat sources from fish, nuts,
and vegetable oils
 Limit solid fats like butter, margarine,
shortening and lard, as well as food that
contains these
 Check the nutrition facts label to keep
saturated fats, trans fats and sodium low
 Choose food and beverages low in added
sugars. Added sugars contribute to calories
with few, if any nutrients
Find your balance between food and
physical activity
 Stay within your daily calorie needs
 Be physically active for at least 30 minutes
most days of the week
 60 minutes of daily physical activity may be
needed to prevent weight gain
 To sustain weight loss – 60-90 minutes of
physical activity daily
 Children and teenagers need at least 60
minutes of daily physical activity
Serving sizes
 Grains
1 slice of bread
 ½ bagel = yo-yo or hockey puck
 ½ cup cooked rice = cupcake wrapper
 ½ cup dry pasta = circumference of a nickel
 CD = pancake
Fruit/vegetable
 Tennis ball
 ½ cup
 ¾ cup fruit juice
 ¼ cup dried fruit = golf ball
Protein
 3 oz of meat = deck of cards
Dairy
 1 oz cheese = 4 dice
Fat
 1 teaspoon = tip of thumb
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C: Choose Sensibly
 Choosing a diet low in saturated fat and
cholesterol and moderate in total fat
 Choose beverages and foods to moderate
your intake of sugars
 Choosing and preparing foods with less salt
Moderation in Fats
 Don’t have to completely eliminate your
favorite high-fat foods
 To lower your fat intake…
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Instead of a hamburger and fries for
lunch…try grilled chicken sandwich and
share fries
Instead of a potato chips…try low-salt
pretzels
Instead of a creamy chip dip…try salsa
Instead of a creamy salad dressing…try
low-fat or fat-free dressing
Instead of fried chicken or fish…try
baked or broiled fish and skinless
chicken
Moderation in Sugar
 Learn to identify added sugars by the
ingredient list

Corn syrup, honey, and molasses,
ingredients ending in –ose
 Balance high sugar foods with less added
sugars
 Choose fresh fruits or canned fruits
instead of fruit juice
 To lower your sugar intake…
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Instead of soda with your meals…try
water, real fruit juice, or skim milk
Instead of cake for dessert…try fresh fruit
Instead of candy for snacks…try grapes,
raisins, or trail mix
Moderation in Salt
 Look for Sodium levels in Nutrition Label
 Season food with herbs and spices instead of
salt
 Taste foods before you salt them
 Don’t add extra salt when cooking
 Choose fruits and vegetables…they contain
very little salt
Healthful Eating Patterns
 Key words to remember
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Variety
Moderation (Portion control)
Balance
 Junk food is only a problem if it makes up a
large portion of your diet
Portion Control
 1 serving of popcorn = 3 cups
 Movie Theater Medium = 16 cups
 Larger Portions = eat more
 Hershey’s kisses experiment
 Kisses are on desk = 9
 Kisses in desk drawer = 6
 Kisses are 6 feet from desk = 4
 More choice = eat more
 M&M experiment
 7 or 10 colors of M&Ms while watching
movie
 10 colors = 43% more than those
offered 7 colors
Junk Food
 What makes food junk?
 The key to whether a food is a
healthy food or junk food is how
many nutrients it provides relative
to how many calories it contains
 Nutrient density – a measure of
the nutrients in a food compared
with the energy the food provides
 “Empty Calories”
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A food that provides few nutrients
and lots of calories
Ex) candy bar
Breakfast is Important
 When you wake up in the morning, you
haven’t eaten for 10-12 hours!!!
 You need energy (food) for your brain to
function!
Nutritious Snacks
 Snacking is not a “bad habit”
 When done right, it increases your nutrient intake and
helps you maintain a healthy weight.
 Examples
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Air-popped popcorn (plain)
Fruit
½ bagel
Pretzels
Raw vegetables
Yogurt
Nutritious Snacks
 To add protein
Hard-boiled egg, pieces of cheese, chunks of tuna, lunch meat
To add vitamin C
 Berries, melon, tomatoes, citrus fruits, raw pineapple,
nectarines
To add vitamin A
 Carrots, raw broccoli, green peppers, dark green vegetables,
yellow fruits and vegetables
To add calcium
 Low-fat dairy products, cottage cheese
To add B vitamins and minerals
 Whole grain or enriched breads and cereals, dairy products,
nuts, raisins
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Nutrition Labeling
A tool to use to help determine if a food
meets your nutritional needs
Serving size
 The size of a single
serving is shown at the
top of the nutrition facts
panel
 Beware … Most of the
time people eat more than
1 serving! – The package
most likely contains more
than one serving size!
Calories
 The food label must list
the number of calories
and calories from fat for
every serving
 To find the total amount
of calories for the
container … multiply the
number of calories by the
number of servings per
container
Daily Values
 The recommended daily
amounts of a nutrient
that are used on food
labels to help people see
how a food fits into their
diet
 10-20% = a good source
of that nutrient
Total Fat
 Look for food that have a
low percentage of DV for
fat
Trans Fat
 Can find it on the label under Trans Fat – but not always
accurate

If it has less than .5 grams / serving – can list it as 0 grams
 Look for it in the ingredient list
 Key words
 Hydrogenated
 Partially-hydrogenated
 Bleached
Total Carbohydrates
 Not all carbs are bad!
 Look for foods LOW in
sugar and HIGH in fiber
Protein
 Protein is plentiful in the
American Diet…
percentage of DV is not
usually listed
Vitamins and Minerals
 The vitamins and
minerals are listed
along with their DV at
the bottom of the list
Ingredient List
 Ingredient in the food are listed
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on the bottom
Ingredients with the largest
amounts are listed first
Look for Trans Fat Key Words on
this list
Useful for people who have food
allergies or try to limit certain
types of food
Food additives


Substances intentionally added
to food to produce a desired
effect
Used to enhance a food’s flavor
or color or lengthen its shelf life
Product Labeling
 “Light” or “Lite”
1/3 fewer calories or ½ fat of original
serving
“… Free”
 .5 grams or less per serving
More
 10% more of the DV for a vitamin,
mineral, protein, or fiber
“Low …”
 3 grams or less
“Less” or “Reduced”
 25% less calories or fat
“High”, “Rich In”, or “Excellent Source of”
 20 % more of the DV for a vitamin,
mineral, protein, or fiber
“Lean”
 Less than 10 grams of total fat per 3
ounce serving
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Key Terms
 Aspartame – artificial sweetener
 MSG – Monosodium glutamate – flavor enhancer
 Enriched – a food to which nutrients have been
added to restore some of those lost in processing
 Fortified – nutrients have been added
 Pasteurized – food has been heated to kill diseasecausing organisms
 Organic – food produced under certain standard
without the use of synthetic pesticides or fertilizers
Dates
 Expiration Date
 The last date you should use the
product
 Freshness Date
 The last date a food is
considered to be fresh
 Pack Date
 The date on which the food was
packaged
 Sell-by date
 The last day the product should
be sold
 You can still use the product after
this date
Food Sensitivities
 Food allergy

A condition in which the body’s immune
system reacts to substances in some foods
 Food intolerances

A negative reaction to a food or part of food
caused by a metabolic problem such as the
inability to digest parts of certain foods or food
components
Food borne illnesses
 “food poisoning”
 2 main bacteria
 Salmonella and E. Coli
 Causes
 Spread by an infected person
 Food from contaminated animals that has not been
cooked thoroughly or pasteurized
 Pasteurization – the process of treating a substance
with heat to destroy or slow the growth of pathogens
 Common Symptoms
 Nausea, vomiting, diarrhea, and fever
Minimizing Risks of Food Borne
Illnesses
 Clean
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
Wash your hands
Avoid cross-contamination – the spreading of
bacteria or other pathogens from one food to
another
 Separate
 Cook
 Chill