Miss ZabilkaMiss ZabilkaMy email is My email is kazabil@ilstu.edu

My responsibilitiesMy responsibilities

ParticipationParticipation

PretestsPretests

BellringerBellringer

Late workLate work

Extra CreditExtra Credit

Bellringer February 13Bellringer February 13

What is the biggest problem you face with food? How can you

improve this problem?

ObjectivesObjectives

Identify the 6 essential nutrients.

Explain the difference between (carbohydrates, protein, and fats)

and (Water, vitamins, and minerals).

Ch. 7, NutritionCh. 7, Nutrition

Nutrition:Nutrition: study/science of food and the way the study/science of food and the way the body uses itbody uses it

Nutrients:Nutrients: substances in food which provide substances in food which provide energy and help form body tissues which are energy and help form body tissues which are necessary for life and growth. There are 6 of necessary for life and growth. There are 6 of them.them.

NutrientsNutrients

1)1) CarbohydratesCarbohydrates

2)2) ProteinsProteins

3)3) FatsFats

4)4) VitaminsVitamins

5)5) MineralsMinerals

6)6) WaterWater

MetabolismMetabolism

Metabolism:Metabolism: the chemical processes which take the chemical processes which take place in your body to keep you alive and activeplace in your body to keep you alive and active

-Requires energy from carbs, protein, and fat-Requires energy from carbs, protein, and fat

-Energy in food is measured in -Energy in food is measured in caloriescalories

What does food supply?What does food supply?

EnergyEnergy

NutritionNutrition

PleasurePleasure

What is hunger/appetite?What is hunger/appetite?

Hunger – Physical need to eat – weakness, Hunger – Physical need to eat – weakness, dizziness, nausea.dizziness, nausea.

Appetite – Desire to eat Appetite – Desire to eat

What stimulates appetite?What stimulates appetite?

*Holidays*Holidays

*People (i.e. “Gramma”)*People (i.e. “Gramma”)

*Places – Movies, mall, *Places – Movies, mall, etc.etc.

*Emotions*Emotions

What technological changes and societal changes What technological changes and societal changes have taken place since 1900 that affect our have taken place since 1900 that affect our

diets?diets?

1900’s – Lots of grain, 1900’s – Lots of grain,

some fruit//veg, little some fruit//veg, little

meat or sweets.meat or sweets.

2000’s – Lots of meat & 2000’s – Lots of meat &

sweets, some fruits/veg, sweets, some fruits/veg,

less grain.less grain.

Changes since 1900Changes since 1900

-Working mothers-Working mothers

-Convenience – fast food-Convenience – fast food

-Frozen foods-Frozen foods

-Transportation-Transportation

-Canning industry-Canning industry

-Leisure time spent away from -Leisure time spent away from homehome

-Cultural differences-Cultural differences

Bellringer February 14Bellringer February 14

Explain the phrase “you are what you eat” and what that

means to you?

ObjectivesObjectives

Identify functions and food sources of carbohydrates, proteins, and fats.

Describe how diet can influence health.

CarbohydratesCarbohydrates

energy-giving nutrients that include energy-giving nutrients that include sugars, starches, and fibersugars, starches, and fiber

4 calories/gram and 45-65% of diet4 calories/gram and 45-65% of diet

Sugars are the simplest Sugars are the simplest

form of carbsform of carbs

Starches: complex carbs which can be broken Starches: complex carbs which can be broken down into sugarsdown into sugars

Glycogen: your body uses for Glycogen: your body uses for short term short term energyenergy storage storage

Fiber: complex carb; provides little energy, Fiber: complex carb; provides little energy,

cannot be digested. cannot be digested. Important to Important to add bulk to diet, keeps add bulk to diet, keeps

digestive system healthy (25 digestive system healthy (25 g/day)g/day)

FatsFats

The body’s main form of The body’s main form of

long-term storagelong-term storage

Provide 9 calories/gram and 20-35% of dietProvide 9 calories/gram and 20-35% of diet

Fatty acids are long chains of carbon atoms Fatty acids are long chains of carbon atoms attached to hydrogenattached to hydrogen Fats are classified by the types of fatty acids they Fats are classified by the types of fatty acids they

containcontain

• Saturated fats Saturated fats contain contain

saturated fatty acids.saturated fatty acids.

• Usually solid at room temperature. They Usually solid at room temperature. They come from animal products, meatcome from animal products, meat

• Eating too many saturated fats can lead to Eating too many saturated fats can lead to obesity, high cholesterol obesity, high cholesterol

levels, and increased levels, and increased

risk of heart disease.risk of heart disease.

• Unsaturated fats Unsaturated fats contain unsaturated fatty contain unsaturated fatty acids.acids.

• Unsaturated fats are usually liquid at room Unsaturated fats are usually liquid at room temperature. They come from foods such temperature. They come from foods such as oils and fish.as oils and fish.

• CholesterolCholesterol is another type of lipid found in is another type of lipid found in all human and animal tissues (waxy-like all human and animal tissues (waxy-like substance)substance)

• You produce enough on your ownYou produce enough on your own

• Too much of certain types of cholesterol in Too much of certain types of cholesterol in your diet can cause deposits on blood vessel your diet can cause deposits on blood vessel walls, increasing the risk of heart attack.walls, increasing the risk of heart attack.

LDL Cholesterol (Low Density Lipid) – Bad. Mixes LDL Cholesterol (Low Density Lipid) – Bad. Mixes with fat to create plaque in the blood vessels. with fat to create plaque in the blood vessels. Increases risk of heart attack and stroke. Increases risk of heart attack and stroke.

HDL Cholesterol (High Density Lipid) – Good. HDL Cholesterol (High Density Lipid) – Good. Carries cholesterol back to the liver to be Carries cholesterol back to the liver to be removed from the blood. removed from the blood.

ProteinsProteins

• Made up of amino acids, which are used in Made up of amino acids, which are used in building and repairing structures in the body.building and repairing structures in the body.

• Provide 4 calories/gram and Provide 4 calories/gram and

10-35% of diet10-35% of diet

• Essential amino acids Essential amino acids are nine amino acids are nine amino acids your body your body cannotcannot produce produce

• Complete proteins Complete proteins are dietary proteins that are dietary proteins that contain all the essential amino acids (contain all the essential amino acids (meat, fish, poultry, milk, cheese, and eggs)

• Incomplete proteins Incomplete proteins do not contain all the do not contain all the essential amino acids.essential amino acids.

((grains, legumes, nuts, seeds, and other vegetables)

Vegetarian Diets – This is a healthy way to Vegetarian Diets – This is a healthy way to eat if you plan meals to combine plant eat if you plan meals to combine plant foods to create complete proteins. foods to create complete proteins.

Bellringer February 15Bellringer February 15

Do you feel that you eat enough foods with a variety of vitamins and minerals? Or do you take

any vitamin/mineral supplements? Explain.

ObjectivesObjectives

Identify the fat and water soluble vitamins and why they are essential for the body.

Explain the importance of water for the body.

VitaminsVitamins

• Fat-soluble vitamins dissolve in fat. Fat-soluble vitamins dissolve in fat.

They can be stored in fat tissue They can be stored in fat tissue

and remain in the body for a long time.and remain in the body for a long time.

• Water-soluble vitamins dissolve in water. Water-soluble vitamins dissolve in water. They are not stored in the body very well.They are not stored in the body very well.

MineralsMinerals

• MineralsMinerals are chemical elements that are are chemical elements that are essential in small amounts to maintain essential in small amounts to maintain good health.good health.

• Nutrient deficiency is the state of not Nutrient deficiency is the state of not having enough of a nutrient to maintain having enough of a nutrient to maintain good health.good health.

• Most of us eat more sodium (table salt) Most of us eat more sodium (table salt) than is healthy.than is healthy.

• Most teens do not eat enough calcium. Most teens do not eat enough calcium. Calcium is found in green, leafy vegetables Calcium is found in green, leafy vegetables and in calcium-fortified foods.and in calcium-fortified foods.

• Iron-deficiency is a Iron-deficiency is a

worldwide problem that causes worldwide problem that causes

anemia. Red meats are rich in iron.anemia. Red meats are rich in iron.

WaterWater

• About 60-70 percent of your body is water. About 60-70 percent of your body is water.

• You should take in about You should take in about

8 glasses This makes up for 8 glasses This makes up for

water lost through excretion water lost through excretion

and evaporation.and evaporation.

Functions of WaterFunctions of Water

Your Body Needs More Water Your Body Needs More Water When You are…When You are…

In Hot ClimatesIn Hot Climates

More Physically ActiveMore Physically Active

Running a FeverRunning a Fever

Having Diarrhea or ConstipationHaving Diarrhea or Constipation

• Mild dehydration can interfere with mental Mild dehydration can interfere with mental and physical performance.and physical performance.

• Severe dehydration can have Severe dehydration can have

very serious consequences, very serious consequences,

including death.including death.

Bellringer February 16Bellringer February 16

What is important to remember when reading a food label?

How often do you look at food labels?

ObjectivesObjectives

Analyze the nutritional value of a food by using the information on the food label.

Summarize the Dietary Guidelines for Americans.

RDARDA• Recommended Dietary Allowances (RDAs) Recommended Dietary Allowances (RDAs)

The recommended nutrient intakes The recommended nutrient intakes which will meet the needs of most which will meet the needs of most healthy healthy people.people.

• RDAs are guidelines, RDAs are guidelines,

not exact requirements.not exact requirements.

Food LabelsFood Labels

• Serving Size: Nutrition labels show the Serving Size: Nutrition labels show the size of a single serving. All other values on size of a single serving. All other values on the label are in reference to this serving the label are in reference to this serving size.size.

Portion SizesPortion Sizes3 oz of cooked meat/ 4 oz raw meat= deck of cards

1 cup of cooked rice, pasta or ice cream= tennis ball

1 oz of cheese= 4 dice or 1 domino

Medium piece of fruit= baseball

1 tsp of butter or margarine= one die

1 small baked potato= a computer mouse

2 tbsp peanut butter, jam, salad dressing= golf ball

1 oz of chocolate= a pack of dental floss

ABC’s of good healthABC’s of good health

Dietary Guidelines by the American Heart Dietary Guidelines by the American Heart Association.Association.Aim for FitnessAim for Fitness

Weight and exerciseWeight and exerciseBuild a healthy baseBuild a healthy base

Use the myplate guidelinesUse the myplate guidelinesChoose sensibly Choose sensibly

Foods low in saturated fat and cholesterolFoods low in saturated fat and cholesterolDrinks and foods low in processed sugarDrinks and foods low in processed sugarLow salt foodsLow salt foodsAvoid alcohol or limit the intakeAvoid alcohol or limit the intake

Bellringer February 17Bellringer February 17

List some junk food items that you enjoy eating. Now

recommend healthier snack foods that you can substitute for

the junk foods.

ObjectivesObjectives

Describe examples of special dietary needs.

Identify why certain foods are called junk foods.

Simple steps to healthful dietsSimple steps to healthful diets• Nutrient density Nutrient density is a measure of the nutrients in a is a measure of the nutrients in a

food compared with the energy the food food compared with the energy the food provides.provides.

• Food with low nutrient density is sometimes Food with low nutrient density is sometimes called called junk food.junk food.

• Eating junk food occasionally is OK, but you Eating junk food occasionally is OK, but you should always aim for balance and moderation.should always aim for balance and moderation.

• You can make up for the nutrients missing in junk You can make up for the nutrients missing in junk food by eating healthier foods at other times of food by eating healthier foods at other times of the day.the day.

Special Dietary NeedsSpecial Dietary Needs

• Athletes must drink lots of fluids to avoid Athletes must drink lots of fluids to avoid dehydration & need a diet high in carbohydrates dehydration & need a diet high in carbohydrates for extra energy.for extra energy.

• Pregnant women need up to an additional 450 Pregnant women need up to an additional 450 Calories per day.Calories per day.• They also need additional protein, B vitamins, folate, They also need additional protein, B vitamins, folate,

iron, and zinc.iron, and zinc.

• If you have a cold, flu, or other mild illness, drink If you have a cold, flu, or other mild illness, drink plenty of fluids.plenty of fluids.

Vegetarian DeficienciesVegetarian DeficienciesEspecially for teens, they need to make sure they get enough protein and calcium for growth.

Key nutrients that may be lacking in a vegetarian diet are iron, calcium, protein, vitamin D, vitamin B12, and zinc.

Teens need to make sure they are eating enough fat, calories, and fiber.

–Diets are high in fiber, low in fat and calories.

–Lack Omega 3 fatty acids (Fish and Eggs)…good for heart