Food Food ChoicesChoices

Why do we eat?• Physical need

1. to grow, 2. for energy

3. for exercise Environment1. part of your culture, 2. what your family eats, 3. advertising on TV4. having little time5. having little money

• Emotions1. feeling bored

2. feeling depressed3. feeling happy

CARBOHYDRATES

PROTEINS

VITAMINS

MINERALS

FATS

WATER, which makes up 2/3 of the body!

6 nutrients we need every day in our diet

                                                                   

                                                                   

                      

 

                                           

                     

 

                     

  

                                                                  

                     

  

                                           

http://vm.cfsan.fda.gov/~dms/foodlab.html

Carbohydrates• Provides the most energy for our

body• Every day, 55-65% of our calories

should come from Carbohydrates• There are two types:1. Complex...example: potatoes, rice2. Simple...candy, milk

The complex ones are better for us

CARBOHYDRATES

• The sugar that is natural in our foods in called glucose.

• Sometimes sugars are added to canned foods to keep them fresh.

• If your body does not use all the food you eat in a day, you will get fat.

How we get carbohydrates:

• Animals get carbohydrates by eating plants.

• We can get carbohydrates from either eating plants or animals.

Here are some examples of simple carbohydrates:1. lettuce 2. cherries 3. corn4. chocolate

• Here are some

examples of complex carbohydrates:

• 1. potatoes • 2. rice • 3. bread• 4. nuts.

Fiber• It is found in plants.• It helps you to go to the bathroom.• These foods provide fiber in your

diet1.Wheat breads2. cereals3. vegetables4. fruits5. seeds

proteinsPROTEINS also give

your body energy.• Proteins help you

to build muscle.• Every day, 10-15%

of your calories should come from protein.

PROTEIN

• Here are a few foods that are proteins:1.chicken2.steak3.beef4.milk5.cheese6.turkey

• Proteins help make you strong.

Getting a strong body

• Protein is a big deal for body builders. It helps them get big muscles!

• A person cannot build muscle unless they include protein in their diet.

ANIMAL & PLANT FOODS

• We get protein from the many different animals we eat.

• Animals contain fat called cholesterol.

• Too much cholesterol is bad for our heart and blood vessels.

VITAMINS

•Vitamins are made by man.

•They help the chemicals in our body to work right.

• TAKING VITAMINS IS NOT A REPLACEMENT FOR A POOR DIET.

•You must get vitamins from eating food.

•Vitamins help your skin, hair and nails look good.

Vitamins• We have 2 kinds of

vitamins: water-soluble and fat-soluble.

• Vitamins B and C dissolve in water.

• Vitamins A,D,E,K dissolve in fat.

VITAMIN C

• Helps you to not get a cold.

• Makes your bones and teeth strong.

• An example is oranges.

VITAMIN K

Good for your blood.

Examples are green vegetables and beef.

VITAMIN D• Good for strong

bones and teeth

•Examples are milk and eggs.

VITAMIN E

• Good for building red blood cells and good skin and nails.

• Example is vegetables.

Minerals come from the rocks and soil that food grows in.

CALCIUM

• Good sources- 1. Milk2. vegetables3. beans.

• Makes strong bones and teeth.

• An adult will get osteoporosis (broken bones) if they do not get enough calcium.

SODIUM• Good sources- table

salt, soy sauce.

• Salt helps your nerves function.

• If you eat too much salt you will have- high blood pressure.

IRON

• Some good examples are 1.Beef 2. Fish3. Beans 4. green vegetables.

• Iron is good for your blood.

Women generally need more iron than men because they lose blood during the menstrual cycle.

FATFAT

FATS• We need fat in our diet

to protect our organs.• There are 2 types of

fat: (1)Saturated or animal fat, has cholesterol, which is bad. (2)Unsaturated fat or vegetable fat

• Fat can give you cancer and heart disease

• Fats carry fat-soluble vitamins A,D,E,K in blood.

• Fat makes food taste good.

• Supply the body with energy

• No more than 30% of our diet should come from fat

SATURATED FAT

Saturated fat is found in animals and animal products like beef, pork, chicken, lamb and dairy products. It is solid at room temperature.

UNSATURATED FATS

Unsaturated fats are found in vegetable oils, nuts, and seeds.

Unsaturated fats are usually liquid at room temperature.

How Fat Affects Cholesterol Levels

• Although the body needs some fats to work properly, too much fat is a bad thing.

• Fats (especially saturated fat) are known to increase cholesterol levels in the body.

• Too much cholesterol can clog blood vessels, causing heart disease and because of this, you should try to limit your intake of fats.

What kind of diet should you have?

• Low in fat, especially saturated fat.

• Eat plenty of vegetables, fruit and whole grains

• Do not use a lot of sugar

• Do not use a lot of salt or sodium

When should you eat?

• 3-6 times a day (six small meals is best!)

• Breakfast is the most important!!!!• Try to snack on something healthy

between meals.• If you eat out, choose a meal that is not

high in fat, and be careful of portion sizes. When you get your food, wrap half to take

home right away.• When you are hungry, fuel your body.