CARBOHYDRATES
Calories per gram:
(Provide Energy)
(1)
Carbohydrates: Starches and sugars found in foods
which provides your body with its main source of energy.
Nutrition
Carbohydrates: 1 gram = ___calories
_____________:– Are sugars, found in fruit such as
fructose.
_____________:– (or starches) Grains, breads,
pastas, beans, and root vegetables (potatoes)
Family Life 4
_____________:– Food high in fiber can help
eliminate waste through the digestive system. Fruits,
vegetables, whole grains, nuts, seeds…
Nutrition, Food Pyramid &
Nutrition Labels
General Terms:
PROTEIN
_____________: The study of how your body takes in
and uses food that you eat.
1 gram = ___calories
When proteins are digested or broken down,
amino acids are left.
______________be stored only replaced
We need amino acids to:
Break down food
Grow
______________body tissue
Perform many other body functions
Also, can be found in soy products.
_____________: Substances in food that your body
needs to grow, repair itself, and to supply you with
energy.
Fat:
Amino acids and proteins are the building
blocks of life.
Protein: Are nutrients that the body
uses to build, ___________, and
maintain its cells & tissues.
Animal sources such as meats, eggs,
and dairy products.
_____________: A unit of heat used to measure the
energy your body uses and the energy it receives
from food.
1 gram = ___calories
_____________acids
(Provide ____________)
(2)
Protein:
.
SIX CLASSIFICATIONS OF
NUTRIENTS
Carbohydrates
Protein
Fats
Vitamins
Minerals
Water
FATS
(Provide Energy)
(3)
Fats: Nutrients that provide energy and dissolve and
carry certain vitamins to cells.
_______________Fats – Found in vegetable oils,
nuts and seeds
_______________Fats - Mostly in animal based
foods such as meat and dairy products.
Trans Fats - (______________) Found in margarine,
many snack foods, packaged baked goods (cookies,
crackers, & chips)
VITAMINS
Nutrients that do not provide energy, but perform a wide variety
of bodily functions
(4)
Vitamins: organic compounds that are needed in small
amounts for normal growth and activity of the body.
_______________Soluble – compounds that are
needed in order for proper growth, reproduction and
maintaining good health. WSV are dissolved in water
and then absorbed directly into the bloodstream.
B&C
_________Soluble - stored in the body’s fatty tissue
and liver. Dissolves in fat.
A, D, E, & K
USGF.gov
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_____- perform many important cell and body
functions. Helps maintain healthy nerve cells and
red blood cells.
Fish, red meat, poultry, milk, cheese, and eggs
_____- It's essential for healthy bones, teeth,
gums, and blood vessels. Aids in wound healing,
and contributes to brain function.
Nutrients that do not provide energy, but perform a
wide variety of bodily functions
Sodium, potassium and chloride are electrolytes
that help conduct electrical currents in your
nervous system and maintain normal blood
pressure.
_______________: Inorganic substances that
come from the earth, that your body cannot
produce. Help to convert food into energy, fight
infections and prevent diseases.
__________is a part of hemoglobin and
myoglobin, which are oxygen-carrying compounds
of red blood cells.
MINERALS
Water Soluble
(4)
Copper, zinc, manganese and molybdenum work
with B-vitamins and enzymes to break down
carbohydrates, fats and proteins into digestible
forms and convert them into energy.
Red berries, kiwi, red and green bell peppers,
tomatoes, broccoli, spinach, and oranges
Fat Soluble
____- Prevents eye problems, promotes a
healthy immune system, is essential for the
growth and development of cells, and keeps
skin healthy.
Milk, eggs, liver, fortified cereals, darkly colored orange or
green vegetables
____- Strengthens bones because it helps
the body absorb bone-building calcium.
Sunlight, egg yolks, fish oils, and fortified foods like milk.
WATER
__________- vital for building strong bones and teeth.
Nutrients that do not provide energy, but perform a wide variety of bodily
functions
Dairy, broccoli and dark green, leafy vegetables, & soy foods
(6)
__________– Helps to maintain water balance, aids
in nerve and muscle transmission.
Table salt, shellfish, organ meats, carrots and beets
__________-Helps with muscle and nervous system
function and maintain the balance of water in the
blood and body tissues.
Broccoli, potatoes (with skins), green leafy vegetables, citrus
fruits, bananas, & dried fruits
__________- Helps red blood cells carry oxygen to all
parts of the body
Liver, red meat, eggs, and green leafy vegetables
Water: is of major importance to all living things. Essential
for most body functions and all of the body cells contain
water.
____ percent of our body weight comes from water.
____ percent of the human body is water.
The brain is composed of 70 percent water
The lungs are nearly 90 percent water.
About 83 % of our blood is water, which helps digest our
food, transport waste, and control body temperature.
“__________________”
Drink at least eight 8oz glasses of fluid each day.
http://kidshealth.org/teen/misc/vitamin_chart.htm
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Fat Soluble (con’t)
_____– Is an antioxidant which helps
protect cells from damage and the health
of red blood cells.
Vegetable oils, nuts, and green leafy vegetables
_____- Essential for the functioning of
several proteins involved in blood clotting.
Green leafy vegetables and some vegetable oils
(soybean, cottonseed, canola, and olive) are major
contributors of dietary vitamin K
Minerals provide a range of functions
in your body
They provide structures for your bones, such as
calcium, phosphorus and magnesium.
Your body constantly forms and
______________bone cells in a process called
bone remodeling that allows growth and
maintenance.
CHOLESTEROL
A blood test called a lipid panel or lipid profile is given to
check cholesterol levels.
LDL: (Low-Density Lipoprotein) known as “________”
cholesterol can build up on the inside of artery walls,
contributing to artery blockage that can lead to heart
attacks.
HDL: (High-Density Lipoprotein) known as “_________”
cholesterol because it helps prevent arteries from being
clogged.
Triglycerides: (fats and oils of animal and plant origin). A
type of fat often increased by sweets and alcohol.
Lipids: are defined as fatty acids.
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Portion Size Guidelines
CHOLESTEROL LEVELS
Normal levels should range
between 120-170.
Abnormal levels or “at risk” are
considered __________and above.
Dangerous levels or “life
threatening” are considered
________ and above.
High cholesterol
A condition in which you have too much cholesterol in
your blood.
________ signs or symptoms
greater chance of getting coronary heart disease
“heart disease”
Coronary heart disease is a condition in which plaque
builds up inside the coronary (heart) arteries.
_____________ is made up of cholesterol, fat,
calcium, and other substances found in the blood.
Click on picture above
Female's Recommended Daily
Caloric Intake
An interactive guide to healthful eating and active living.
This provide advice for people two years and older
about how good dietary habits can promote health and
reduce risk for major chronic diseases.
MyPyramid helps individuals use the Dietary Guidelines
to:
Make smart choices from every food group
Find balance between food and physical activity.
Get the most nutrition out of calories.
Stay within daily calorie needs.
Recommendation By Age
9 to 13 - 1,600 to 2,000 calories.
14 to 18 - 1,800 to 2,400 calories.
19 to 30 - 2,000 to 2,400 calories.
31 to 50 - 1,800 to 2,200 calories.
Over age 51 - 1,600 to 2,200 calories.
If you are relatively sedentary, aim for the low end of
the calorie range for your age group, and if you are
very active, aim for the high end.
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Male's Recommended Daily
Caloric Intake
Calories and Calories From Fat
Recommendation By Age
Many Americans
consume more calories
than they need without
meeting recommended
intakes for a number of
nutrients. The calorie
section of the label can
help you manage your
weight (i.e., gain, lose,
or maintain.)
9 to 13 - 1,800 to 2,000 calories.
14 to 18 – 2,200 to 2,400 calories.
19 to 30 - 2,400 to 2,800 calories.
31 to 50 – 2,200 to 2,800 calories.
Over age 51 - 2,000 to 2,400 calories.
In the example, there
are 250 calories in one
serving of this
macaroni and cheese.
How many calories
from fat are there in
ONE serving? What if
you ate the whole
package content?
If you are relatively sedentary, aim for the low end of
the calorie range for your age group, and if you are
very active, aim for the high end.
FOOD LABELS
Common Food Label Terms
The Nutrients
The nutrients listed first are the
ones Americans generally eat
in adequate amounts, or even
too much.
They are identified in yellow as
Limit these Nutrients.
Eating too much fat, saturated
fat, trans fat, cholesterol, or
sodium may increase your risk
of certain chronic diseases, like
heart disease, some cancers,
or high blood pressure.
__________________
Contains under: 5 calories; 5 mg sodium; ½ g sugar, fat or saturated
fat; 2 mg cholesterol; and 2 g or less of saturated fat per serving
__________________
Contains no more than: 40 calories; 140 mg sodium; 3g fat; 1g and
15% total calories saturated fat; 20 mg cholesterol or less per serving
__________________
An altered product that contains 25% less of a nutrient (fat, sugar,
cholesterol, sodium) or 25% fewer calories than a reference food
The Serving Size
________________
Contains 25% less of a nutrient or 25% fewer calories than a reference food
Light
An altered product contains a fewer calories or 50% less fat per serving; if 50% or
more of the calories come from fat, the reduction must be 50% of the fat; the
sodium content has been reduced by 50%
________________
A meat, poultry, seafood, main dish or meal product which contains under 10 g fat,
4.5 g saturated fat and 95 mg cholesterol
Extra-Lean
A meat, poultry, seafood, main dish or meal product which contains under 5g fat,
2g saturated fat and 95 mg cholesterol
The size of the
serving on the food
package influences
the number of
calories and all the
nutrient amounts
listed on the top part
of the label.)
In the sample label,
one serving of
macaroni and cheese
equals one cup. If
you ate the whole
package, you would
eat two cups. That
doubles the calories
and other nutrient
numbers on the label.
The Nutrients…How Much?
Most Americans don't get enough
dietary fiber, vitamin A, vitamin C,
calcium, and iron in their diets.
They are identified in blue as Get
Enough of these Nutrients.
Eating enough of these nutrients
can improve your health and help
reduce the risk of some diseases
and conditions.
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The Percent Daily Value
This guide tells you that
5% DV or less is low for
all nutrients.
As the Quick Guide
shows, 20% DV or more
is high for all nutrients.
Yellow numbers: try and
stay < 5%
Blue try and reach at or
>20%
Male:
Obesity
Height: 6-0 & Weight: 175
175
123025
Weight in lbs ____________
x 703 = _____________
(a)
(b)
Height in inches squared _______________
5184
(c)
(6*12) 72^2
123025 / 5184 = 23.73
Obesity
Class
BODY MASS INDEX
Ratio of weight to height to determine thinness
and fatness
Is it accurate for everyone?
Problem….
It does not differentiate fat from lean body mass
How do we figure this out?
This image cannot currently be display ed.
It increases your risk of diseases and
health problems such as heart disease,
diabetes and high blood pressure.
B / C = BMI
What does this number mean?
BMI
It is defined as having an excessive amount
of body fat.
Health Consequences
BMI
Underweight
<18.5
Normal
18.5 - 24.9
Overweight
25 - 29.9
Obese
I
30 – 34.9
Obese
II
35 – 39.9
Morbid Obesity
III
>40
BMI CHART
Click on picture above
Formula for BMI
Weight in lbs ____________ x 703 = _____________
(a)
(b)
Height in inches squared _______________
(c)
B / C = BMI
Lets try an example problem!
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