Transcript of Guidelines for Healthy Eating. Learning Log Which lunch would you rather eat? Why? Which lunch...
- Slide 1
- Guidelines for Healthy Eating
- Slide 2
- Learning Log Which lunch would you rather eat? Why? Which lunch
provides more energy? Which lunch has more nutrients? What is your
favorite food?
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- Food What does food do for us? Affects how well you: Look and
feel Resist disease Perform mentally and physically
Nutrients-substances the body must have to function Regulates body
functions Promotes growth Repairs body tissues Obtains the use of
energy
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- Fuel for Your Body Metabolism Chemical process by which your
body breaks down food to release energy Calorie Energy needed to
raise the temperature of 1 gram of water 1 C Amount of energy
released when a nutrient is broken down The more calories a food
has the more energy it contains Doesnt mean it has the nutrients
the body needs 3500 calories = 1 lbs. increase Extra 3500 calories
gain 1 lbs. Deficient 3500 calories lose 1 lbs.
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- Demonstration High calorie chip vs. low calorie chip
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- Nutrients Carbohydrates Fats Proteins Vitamins Minerals
Water
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- Carbohydrates Nutrients made of carbon, hydrogen, and oxygen C
6 H 12 O 6 One gram of carbohydrates has 4 calories Major source
for bodies energy Meals contain more carbohydrates than your body
needs at one time Extra turned into glycogen and stored for later
Once stores are full, carbohydrates stored as fat
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- Carbohydrates Simple-sugars Natural in fruit, vegetables, and
milk Added to manufactured foods Cookies, candy, and soft drinks
Main one is glucose Quick burst of energy followed by a crash
Complex carbohydrates Sugars linked together chemically to form
long chains Main one starch Found in plant food Potatoes Grains
Pasta, tortillas, rice, wheat Long-term sustained energy
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- Carbohydrates 45 to 65 percent of daily calorie intake Eat
whole grains because of fiber Complex carbohydrate that is found in
plants Not a nutrient but necessary for proper digestion Helps
prevent constipation May reduce colon cancer May help prevent heart
disease Whole grain breads, vegetables, fruits, nuts, and beans
High sugar content has few valuable nutrients Eat natural sugar
instead Fruit has vitamins and minerals
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- Learning Log Look at the various food labels. Look at the
carbohydrate content and whether it is mostly simple or complex
sugars. How many carbohydrates does the product have? Percentage?
How many sugars? How much fiber? Percentage?
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- Learning Log Think of different cultures. What foods do they
rely on to get there carbohydrate content? Corn tortillas-South
America Noodles- Asia Rye bread-Germany Potatoes-Idaho
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- Fats Made of carbon, hydrogen, and oxygen but in different
proportions Supply body with energy Forms your cells Maintain body
temperature Protect nerves 9 calories per gram of fat Twice as many
as carbohydrate Main supplier of energy
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- Fats Unsaturated fats Liquid at room temperature Oils, nuts,
seeds Monounsaturated Olive oil, peanuts, canola oil
Polyunsaturated Safflower, corn, soybean, seafood Balance between
both is essential for cardiovascular health Help fight heart
disease Saturated fats Solid at room temperature Animal fats, lard,
and dairy products Too much will lead to heart disease
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- Fats Trans fat Added hydrogen Stay fresh longer Negative
effects like saturated fats Margarine, chips, commercially baked
goods Not good for you Cholesterol Body needs certain amount for
making cell membranes and nerve tissue Liver makes all the body
needs, not a necessary part of the diet High cholesterol diets form
plaque on walls of blood vessels This blocks vessels resulting in
heart and brain attacks Levels rise as you age, but a good diet
will help reduce these levels
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- Fats 20 to 35 percent of calories should be fats Primarily
unsaturated fats Low-fat foods substituted for meats and dairy
products Helps reduce amounts of trans and saturated fats
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- Fats LDL-Low density lipoprotein Cholesterol that is bad Builds
up on walls of arteries (heart disease) HDL-High density
lipoprotein Cholesterol that is good Takes LDLs out of the arteries
Triglycerides Excess calories or sugar in the body are converted
into triglycerides and stored in fat cells throughout the body
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- Learning Log Cut out different types of foods. Groups of 4 Look
at each and tell me which are high in fats? Which type of fats are
most prevalent? What is the target audience? Healthy or not? Why?
Which foods should be eaten that you have cut out?
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- Proteins Contain carbon, hydrogen, oxygen, and nitrogen One
gram of protein has 4 calories Important in Growth and repair of
bodys tissues Amino acids Long chains of smaller links Body breaks
down long chains into usable substances Essential amino acids Body
needs 20 types of amino acids Diet must supply 9 types (essential
amino acids) and body will make the rest Essential part of your
diet
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- Proteins Complete proteins Protein from animal sources Meat and
fish Contains all 9 essential amino acids Incomplete proteins
Protein from plant sources Beans and nuts Lack certain essential
amino acids Vegetarians Need 2 or more plant proteins to get all 9
essential amino acids Beans and rice vs. beans or rice
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- Proteins 10 to 35 percent of calories Eat both animal and plant
proteins to get essential amino acids Eat wide variety of foods Red
and white meats Fish, dairy products, and legumes Seeds, nuts, and
grains High protein foods Milk products, meats, eggs, poultry, fish
Nuts, beans, legumes, vegetables
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- Vending machines What do they sell in the vending machines?
What nutrients are in these foods? Sugars, starches, unsaturated
fats, saturated fats, trans fats, proteins How many calories per
serving?
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- Vitamins Nutrients required in small amounts, that assist
chemical reactions Sailors with scurvy lacked certain vitamins
because of diet Scurvy was lack of vitamin C found in citrus fruits
Do not directly provide energy Help body with chemical reactions
Vitamin K helps blood clot when cuts occur Body can make vitamins
with diet and external sources Vitamin D made when body is exposed
to sunlight
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- Vitamins Fat-soluble Occur in vegetable oils, liver, eggs, and
some vegetables Vitamin A, D, and E Stored by body and digested
only with the presence of certain fats Vitamins added with fat
substitutes to help body digest correctly Water-soluble Found in
fruits, vegetables, and other sources Vitamin C and all B vitamins
Cannot be stored in body Must eat everyday Antioxidants Help
protect healthy cells from damage and certain types of cancers
Vitamin C and E are most powerful antioxidants Vitamin C-citrus
fruits, strawberries, broccoli, tomatoes, potatoes Vitamin
E-vegetable oils, whole grains, seeds, nuts, peanut butter
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- Learning Log Look at food labels again. What kind of vitamins
are in this product? Percentage? Why might manufacturers add
vitamins into products?
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- Minerals Nutrients that occur in rocks and soil Body only
requires minimal amounts You need 7 types in abundance and only
minimal amounts of other types Calcium, sodium, potassium,
magnesium, phosphorus, chlorine, and sulfur Perform variety of
functions
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- Minerals Calcium Most diets do not contain enough calcium
Important for Blood clotting, nervous system functioning, and bone
and teeth growth Lack of can lead to osteoporosis Gradual weakening
of bones Calcium intake as a teenager will help prevent
osteoporosis in the future High calcium products Milk and other
dairy products, beet greens, collard greens, broccoli, and tofu
Potassium Helps maintain water balance Lower blood pressure High
potassium products Potatoes, spinach, bananas, dried fruits,
oranges, soybeans, and tomatoes
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- Minerals Iron Necessary for healthy red blood cells Adolescent
girls and women need extra iron because of blood loss from
menstruation Iron essential to build muscle mass Anemia Condition
in which red blood cells do not contain enough hemoglobin Weak and
tired-often get sick easily High iron products Certain cereals,
cooked spinach, dried fruit, lean beef, and supplements Sodium
Important for heart functioning and water balance Too much will
cause high blood pressure Most people eat too much sodium from
table salt or processed foods Frozen pizza and salty snack
foods
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- Water Body is made up of 65% of water Does not provide energy
but essential for energy production Primary component of blood and
tissue in body Carries waste out of body Helps digest food
Homeostasis Process of maintaining steady state inside body
Overheated? Body sweats to cool it down
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- Water Dehydration Serious reduction in bodys water content
Caused by very heavy sweating or lack of water intake Symptoms
Weakness, rapid breathing, and weak heart beat How much water?
Females 14-18 need about 10-8 ounce cups of water a day Males 14-18
need about 14-8 ounce cups of water a day Some water will come from
foods Avoid Caffeinated and carbonated drinks Increases excretion
of the water portion (do not retain water as well)
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- My Plate
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- Recommended Servings Per Day
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- Food Guidelines Meals Breakfast Dont skip breakfast Choose
whole grain cereals, low-fat milk and yogurt, and fruit Avoid
pastries, eggs, and bacon Lunch Whole grains, fruits and vegetables
Dinner Trim fat from meats Grilling instead of frying Snacks Eat
fruit instead of junk food Whole wheat sandwich vs. white bread
sandwich Choose healthy snacks
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- Handling Food Keep hands and surface clean Separate raw and
cooked foods Cook meats, poultry, and fish to correct temperature
Thaw foods in refrigerator not on the counter If food is
perishable, chill right away
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- Learning Log Cooking with Mr. Young!! Write down things that I
do that would not be good if it happened in a real restaurant.