Download Nutrients - FTHS Wiki

NUTRITION
READ EACH STATEMENT BELOW AND RESPOND BY WRITING
YES, NO, OR SOMETIMES FOR EACH ITEM. WRITE YES ONLY FOR
ITEMS THAT YOU PRACTICE REGULARLY.
1.
2.
3.
4.
5.
I eat a variety of foods
that provide nutrients my
body needs.
I include plenty of fruits,
vegetables, and grain
products such as pasta,
rice, and bread in my
eating plan.
I cut away visible fat or
chose lower-fat meats
and remove the skin from
chicken.
I make an effort to trade
off my intake of fried
foods and other foods I
think might be high in fat
with lower-fat foods.
I taste food before salting
it.
6. I choose nutritious snacks.
7. I eat the recommended
servings from the five food
groups from the Food Guide
Pyramid.
8. I follow a nutritious eating
plan at breakfast everyday.
9. I know how to read
nutrition labels and use that
information when shopping
for food products.
10. I am able to spot false or
misleading claims and
promises in food ads.
SURVEY
• 5 points for “Yes”
• 3 points for “Sometimes”
• 0 points for “No”
SURVEY CONTINUED:
• 45-50: Your knowledge and behaviors suggest
that you are taking good care of your health
• 30-44: You are making some healthful food
decisions and recognize some of the benefits of
good nutrition.
• 15-29: You may understand that good nutrition
is important, but you need to make wiser food
choices
• 0-14: Your food choices and level of nutrition
knowledge may be putting your body at risk for
now and in the future.
PAPER SET UP:
• Turn paper sideways
• Fold your paper in thirds
• Write Carbohydrates, Proteins, and Fats across the
top of your paper.
CARBOHYDRATES
• The starches and sugars found in food
• Body’s preferred source of energy
Classified:
•
Simple Carbohydrates
•
Complex Carbohydrates
Recommended:
55% to 60% of our daily calories comes from Carbs
SIMPLE CARBOHYDRATES
• Simple Carbohydrates, or sugar, are present
naturally in fruits, some vegetables, and milk
•
•
•
•
Fructose: fruit
Lactose: milk
Maltose: grains
Sucrose: table sugar
• Sugar is added to manufactured products: candy,
cookies, soft drinks, and other sweets.
COMPLEX CARBOHYDRATES
• Starches
• Found in rice, grains, seeds, nuts, legumes and
tubers
ROLE OF
CARBOHYDRATES
• Complex Carbohydrates are converted to glucose,
a simple sugar and the body’s chief fuel.
• Glucose that is not used right away is stored in
muscles and liver….turns into glycogen.
• Later when the body needs more glucose, the
glycogen is converted back into glucose for the
body to burn.
FIBER
• Form of a complex carbohydrate
• Help moves waste through the digestive system
• Vegetables, Fruits, whole grain products, wholewheat breads and pastas, brown rice, oatmeal,
• Recommended to get 25 grams per day.
PROTEINS
• Nutrients that help build and maintain body tissues.
• Made up of amino acids: chains of building blocks
(substances that make up body proteins)
• Our body makes all but 9 of the 20 different amino
acids.
• 9- are known as essential amino acids (we get these
from foods)
COMPLETE PROTEINS
• Include the essential amino acids that the body
needs and in the proper amounts
• Fish, meat, poultry, eggs, milk, cheese, yogurt, and
soybean products
INCOMPLETE PROTEINS
• Sources of proteins that lack some of the essential
amino acids.
• Legumes, nuts, whole grains, seeds.
FATS
• YOUR BODY NEEDS FAT!!!!
• Represent the most concentrated form of energy.
• Fats are a type of lipid (a fatty substance that does
not dissolve in water)
SATURATED FATS
• High intake of saturated fats is
associated with an increased risk
of heart disease
• Animal fats: beef, pork, egg
yolks, dairy food.
• Tropical oils: palm oil, palm
kernel oil, coconut oil.
• Become solid or semi solid at
room temp
UNSATURATED FATS
• Vegetable fats: olive oil, canola, soybean, corn
• Liquid at room temp
ROLE OF FATS
• Carry vitamins into your blood
• Serve as sources of linoleic acid (essential fatty acid
we do not produce)
• Help satisfy hunger
• 30% of calories should come from fat
OTHER IMPORTANT NUTRIENTS
• Vitamins: Compounds that
regulate many vital body
processes, including digestion,
absorption, and metabolism of
other nutrients.
• Minerals: inorganic substances
that the body cannot
manufacture but that act as
catalysts, regulating many vital
body processes.
• Water!!! = regulator