NUTRITION CHAPTER 7-9 Mrs. Kuharic Improved concentration and performance in the classroom and on the athletic field More strength and endurance to engage in physical activity Better hand-eye coordination Are you a breakfast eater or a breakfast skipper? BIG MAC calories = 550 (meal = 1030) Salad calories = 140 Are you a McDonalds BIG MAC sandwich or a salad? 10 chips = 105 calories on average * Empty Calories (Fat Calories) * NOT just 10!!! Fruits = 50 calories on average Vegetables = 30 calories on average * Vitamins and Minerals Are you a chip snacker or a fruit and veggie snacker? Soda = 110 calories Skim Milk = 85 calories 2% Milk = 120 calories * Stronger Bones * Reduces Osteoporosis and tooth decay Chocolate Milk = 150 calories * Good recovery drink Are you a soda drinker or a milk drinker? Nutrition How many food groups are there? 5 food groups Everything you eat and drink is considered your ______. Nutrition How do we measure energy in food? Calories How many calories should you consume a day? 2200 Female 3200 Male calories Carbohydrates: nutrient 1 Energy Food Two kinds of Carbohydrates Sugars (table sugar, honey, and fruits) Starches (rice, bread, and pasta) Breaks down into sugar Good source of FIBER (helps digestive system) Grains Make half your grains whole Eat 6 ounces of: Whole grain bread Cereal Crackers Rice Pasta Look for the whole before the grain name on the ingredients. Proteins: nutrient 2 Build Strong Muscles Protein breaks down into: Amino Acids (building blocks) Chicken, fish, pork, beans, tofu, cheese, eggs, soy milk, etc. 4 calories per gram Protein Go lean on protein: 5 cups Choose low fat or lean meats and poultry Bake it, broil it, or grill it Vary your choices: Fish Beans Peas Nuts Seeds Fats: nutrient 3 Energy Storage Help produce hormones and make foods smell good and taste good ONLY need SMALL AMOUNT for fat to work properly. (9 calories per gram) Food examples: Cooking oil, salad dressings, and butter Sour cream, cream cheese, ice cream Fried foods, desserts, corn chips, etc Oils Know your fats Linked to heart and artery disease. Trans fat Processed fat. Linked to cancer. Cholesterol fat made by the body. Ex. Bacon, butter, cheeses, lunchmeats, hotdogs, burgers, etc. Less associated with heart and artery disease. Polyunsaturated fish oil Moly unsaturated Ex. Avocados, nuts, seeds, oils, peanut butter, etc. SATURATEDUNSATURATED Vitamins: nutrient 4 Control body functions Vitamin C (fight germs) Vitamin D (build strong bones) Vitamin A (keeps eyes healthy) Vitamin B (help with memory/concentration) Vegetables Vary your veggies: 2 cups Eat more dark green veggies Eat more orange veggies -Beta Carotene Eat more dry beans and peas Minerals: nutrient 5 Good Health Iron (Blood transport O2 through body) Calcium (strong bones) Sodium/Potassium (regulate blood pressure) Fruits Focus on fruits: 2 Cups Eat a variety of fruit Choose fresh, frozen, canned, or dry fruit Go easy of fruit juices Water: nutrient 6 Digest Food/ Rid of Waste Help Transport Nutrients Steady Temperature 8-10 glasses a day DRINK, DRINK, DRINK WATER!!! Dairy Get your calcium rich foods 3 cups of Dairy a day Go low fat or fat free Choose lactose- free products or other calcium sources 1999 Obesity Trends* Among U.S. Adults BRFSS, 1990, 1999, 2008, 2010,2011 (*BMI 30, or about 30 lbs. overweight for 54 person) No Data