Nutrition Time! Good eating habits start young and continue throughout adulthood. You are what you eat. Your body is like a new car. Take care of it and it will last a long time without major problems. Neglect it and you are likely to spend lots of money trying to get
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Nutrition Time! Good eating habits start young and continue throughout adulthood. You are what you eat. Your body is like a new car. Take care of it and.
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Nutrition Time!
Good eating habits start young and continue throughout adulthood.You are what you eat.
Your body is like a new car. Take care of it and it will last a long time without major problems. Neglect it and you are likely to spend lots of
money trying to get it back to good health!
What are nutrients?
• Substances your body needs in order to grow, have energy, and stay healthy
• (If I go to fast, finish taking these notes from pages 88-89 in your textbook)
1. These are nutrients that supply energy, keep the skin healthy, and promote normal growth
• 25-30% of your daily calories should come from fats
• There are THREE types of FATS: Saturated Fats Unsaturated Fats Trans Fats
Fats
Unsaturated Fats• Liquid at room temperature• Found in nuts, avocados,
olive oil and other vegetable oils.
• Heart Healthy Fats
Saturated Fats• Solids at room temperature• Found in meat and dairy
products• Heart Unhealthy fats-
because they tend to be high in cholesterol (leads to atherosclerosis)
Saturated Fats• These are fats that are solid at room temperature• Examples: butter, stick margarine, eggs, ice cream, cheese,
lard, and the fats in meat, poultry (chicken), and dairy• These fats should be kept to under 20 grams a day in a 2000
calorie diet. Too much of this fat in your diet increases your risk of getting heart disease, because they increase blood cholesterol.
• LIMIT in your daily diet!
Foods that contain Saturated Fats
Unsaturated Fats
• These fats are liquid at room temperature
• These fats come mainly from plant sources
• Foods high in unsaturated fats include: vegetable oils, olive oils, nuts, olives, and avocados
• These are the heart healthy fats
Trans Fats- heart unhealthy fat• These fats are created when hydrogen is
added to oils- worse for you than sat. fats• Thus they are called hydrogenated oils• Some food companies and restaurants will
add this to their foods because it prolongs shelf life of food products and adds flavor.
• These are worse for you than saturated fats• By law, a food label does not have to list trans
fats if under .4 grams. Limit to 2 grams or less daily
For Meats and Dairy Products
• Choose low-fat varieties• For example: Light ice cream, skim or low fat
milk, light cheese• Eat more lean chicken (chicken breast) and
fish, and less red meat (beef and lamb)• Look for words on package: less fat, light, or
half the fat
Carbohydrates- p. 88-89Complex Carbohydrates
• Starches• Found in foods like breads,
pasta, rice, corn, potatoes, and beans
• If you have a choice, always buy wheat over white pasta, bread, or rice. The white is refined, which means it has the vitamins and minerals stripped from it
• Great source of energy!
Simple Carbohydrates• Sugars• Found naturally in milk,
fruit, and honey• Sugar is also added to many
foods• Some simple carbohydrates
should be limited in your diet
• Great source of energy (except sweets)
Carbohydrates
Proteins
• These are nutrients that are needed to repair body cells and tissues
• 10-20% of total daily calories should come from protein
• Made up of amino acids
Proteins
• These are protein foods that contain all the essential amino acids your body needs
• They come from animal sources: meat, dairy products, and eggs
Incomplete Protein Foods• These are protein foods
that lack one or more of the essential amino acids your body needs
• They come from plant sources: beans, nuts, and grains
• Eat a variety of plant foods to get all the amino acids you need
Complete Protein Foods
Protein Foods
• Although healthy, meats, dairy foods and butter need to be limited in your daily diet because they also tend to be high in saturated fats which also have cholesterol in them.