7/23/2015 1

What doesWhat does“You are “You are

what you eat!” what you eat!” mean?mean?

7/23/2015 2

What are calories?Calories are how we measure how much energy a food has.

What are “empty” calories?

Calories whose source has little or no nutritional value such as sodas, sugars, and fast food.7/23/2015 3

What is metabolism?The rate at which our body burns calories

Why is this important?If calories aren’t burned, the body cannot use them for energy and to repair tissues. They end up stored in our body as fat.

7/23/2015 4

What can slow down your metabolism?

Lack of activityThyroid problemsYo-yo dietsLack of muscleIllnessesAgeStress

7/23/2015 5

What is nutrient deficiency?

Nutrient Deficiency occurs when our body does not have enough of the 6 nutrients needed to function properly.

Without enough nutrients certain body functions may not function properly

and could weaken certain organs.7/23/2015 6

List the 6 classes of nutrients.

CarbohydratesFatsProteinVitaminsMineralsWater7/23/2015 7

Which 3 nutrients give us energy in the form of calories?

CarbohydratesProteinsFats

7/23/2015 8

How many calories do each of the following nutrients

have per gram?Carbohydrates = 4 calories per gramProtein = 4 calories per gramFats = 9 calories per gram

7/23/2015 9

What do the 6 nutrients do for our body? What are

some examples of each nutrient?

7/23/2015 10

There are 2 types of

carbohydrates…

CarbohydratesFatsProteinsVitaminsMineralsWater

7/23/2015 11

Sugarsprovide quick energy because it is made up of short chains of glucose. They can be found in candy, chocolate, juices.

Simple Carbohydrates:

7/23/2015 12

Starchesgive us a longer-lasting energy because they are absorbed more slowly.50% – 60% of our calories should come from starches. Examples are breads, pasta, and rice.

Complex Carbohydrates:

7/23/2015 13

BROWN Carbs versus WHITE Carbs

Brown carbs are considered whole grains, food in its natural form. The whole grain has the whole kernel intact so it has more of the nutrients needed. It takes longer for your body to break it down, which gives you energy longer.Whole grains contain more fiber needed to aid in digestion.

Examples of brown carbs are brown rice, whole grain pasta and

bread.

7/23/2015 14

BROWN Carbs versus WHITE Carbs

White carbs are refined grains. They have been processed so many of the nutrients are gone. Refined grains have a longer shelf life because of the additives that have been added. It is easier for the body to break down refined grains, so the energy you get may not last as long as with whole grain carbs.

Examples of white carbs are white bread, white rice, and pasta.

7/23/2015 15

Why is fiber so important in keeping us healthy?

Fiber keeps your intestines healthy.It prevents constipation.It may help prevent colon cancer and heart disease.It increases the amount of fluid in your digestive system.

7/23/2015 16

If carbohydrates are not used for energy, what happens to

them?

Carbohydrates are the first calories burned for energy. If they are not

used, they are stored in your body as fat.7/23/2015 17

Fats are divided into 2

groups:

Carbohydrates

FatsProteinsVitaminsMineralsWater

7/23/2015 18

Unsaturated Fatsare fats that are

liquid at room temperature,

ex: cooking oils.

Saturated Fatsare fats that are solid at room temperature,ex: lard (Crisco), butter.

7/23/2015 19

What is cholesterol?

Cholesterol combines with molecules to circulate in the blood.

What does it do in our bodies?

It is needed to make vitamin D, cell membranes, and certain hormones.7/23/2015 20

LDL is the BAD cholesterol. It comes from fatty foods.

HDL is the GOOD cholesterol. Our body produces it.

7/23/2015 21

What can happen if we have too much bad cholesterol in

our body?

It can build up in the arteries

and cause a blockageThis is called

atherosclerosis.7/23/2015 22

What do proteins do

for our body?

CarbohydratesFats

ProteinsVitaminsMineralsWater

7/23/2015 23

Proteinhelps the body build new cells and repair existing ones. It is key in muscle development.It is made up of amino acids.

7/23/2015 24

Vitamins are keys in making our immune

system stronger.

There are 2 classifications of

vitamins.

CarbohydratesFatsProteins

VitaminsMineralsWater

7/23/2015 25

They dissolve in fat. They CAN be stored in the

body. They are found mainly in

dairy products.7/23/2015 26

Some examples of fat-soluble vitamins

are:Vitamin A : Good for vision

Vitamin D: Helps build strong bones; the sun is a good source

Vitamin E: Helps break down saturated fats

Vitamin K: Needed for blood clotting7/23/2015 27

They dissolve in water. They ARE NOT stored in the body. They are found in many fruits and veggies.7/23/2015 28

Some examples of water-soluble vitamins are:

Vitamin C: Most common; comes from citrus fruits; helps build and repair tissues

Vitamin B1: Energy, metabolism, nerve function, and muscle

control

Vitamin B2: Involved in using fat, protein and carbohydrates

7/23/2015 29

What do we use minerals

for?

CarbohydratesFatsProteinsVitamins

MineralsWater

7/23/2015 30

Minerals help build and repair tissues. They are needed for enzyme activity.They are needed for bone formation.They are found mainlyin dairy foods.

7/23/2015

31

Some examples of Minerals are:Iron: Helps transport oxygen throughout the body; in hemoglobin; deficiency leads to anemia

Calcium: Maintains strong bones and

muscles; deficiency can lead to osteoporosis

Potassium: An electrolyte; builds muscle

7/23/2015 32

How important is

water?

CarbohydratesFatsProteinsVitaminsMinerals

Water7/23/2015 33

Water is needed for every body

function. Without the proper amount

of water, certain body

functions may not perform as they

should.Water helps

cushion organs as well.

7/23/2015 34

How much water should you have a day?

At least eight 8oz. glasses

of water each day!

7/23/2015 35

What percent of your body is water?

Our body = 60% water.Our brain = 70% waterOur lungs = 90% water

What happens if your body doesn’t have enough water?

Dehydration occurs.

7/23/2015 36

Why is dehydration dangerous?

Dehydration can interfere with both mental and physical performance.Body systems will begin to shut down.Early symptoms might be fatigue, loss of appetite, and dry eyes. The last symptom is being thirsty.Dehydration could lead to death.

It’s important to drink more water than you lose!

7/23/2015 37

Snacking isn’t bad if done right. If done right, it can

increase your nutrient intake and help you

maintain a healthy weight.Eating smaller amounts of food (with nutritional value) throughout the day versus3 large meals a day can actually be better for your metabolism.

Is snacking bad???

7/23/2015 38

How do our dietary needs change as we get older?

Nutrients need to change with each stage of life: infancy, childhood, adolescence and adulthood.

The more active you are, the more calories you need.

As you get older, your metabolism slows

down so you need to balance your intake of

calories with more activity

7/23/2015 39

What does it mean to be vegetarian?

A vegetarian who does not eat any animal products

Limits their diets to few or no animal products,

usuallyno meat except seafood

Vegan?

7/23/2015 40

What is a big dietary concern for vegetarians and vegans?

They may not get enough protein without meat in their diet.7/23/2015 41

Food AllergiesA food allergy is an abnormal

response to a food that is triggered by the body’s immune system

Food IntoleranceFood intolerance can be caused

by eating foods or ingredients that irritate the intestine. The symptoms are similar, but it affects the digestive system.

OTHER DIETARY CONCIDERATIONS

7/23/2015 42

A food-borne illness is caused by eating or drinking a food that contains a toxin or disease-causing microorganism.

Most food-borne illnesses are caused by food that is prepared or eaten at home.

Food-borne Illnesses

7/23/2015 43