Transcript Nutrition Essentials

CARBOHYDRATES, FATS, &
PROTEINS
Chapter 7Section 1 Page 154-160
Something to think about!
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Poor eating habits and inactivity can harm young
people now, & eventually your long term health!
What does the saying “You are what you eat”
mean to you?
6 Classes of Nutrients
1.
2.
3.
4.
5.
6.
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Nutrient:
Substance in food that
provides energy &
helps form body
tissues & is necessary
for life & growth
Carbs, fats, & proteins
are nutrients that
provide energy!
Important Definitions
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Metabolism:
 The
sum of the
chemical processes
that takes place in
your body to keep
you alive & active
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Calories:
 The
measurement of
energy in food
 The # of calories
depends on the
amount of
carbohydrates, fat, &
protein it contains
CARBOHYDRATES
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1 GRAM = 4 CALORIES
Main fuel of the body…it keeps your brain and
muscles functioning!
Carbohydrates are broken down into the
bloodstream as GLUCOSE (blood sugar)
2 types of Carbs
SIMPLE
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Quick energy
Table sugar
Candy
Pop
Fruit
Milk
COMPLEX
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Starches
Must be broken down
during digestion to
provide body with
energy
Cereal
Bread
Rice and Pasta
Simple Carbohydrates
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Glucose
that circulates
in blood
 Most important b/c
provides energy to
body’s cells
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 Sugar
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Fructose
 Fruit
sugar
 Naturally in fruit
 Added to drinks
Lactose
 Milk
sugar
 Found in dairy
products
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Sucrose
 Table
sugar
 Refined sugar
How much sugar should you have in
a day?
If you consume 2,000 calories a day
 No more than 10 teaspoons a day
 20 oz. Soda contains 16 teaspoons
Diets high in added sugar have been linked to
obesity, heart disease, osteoporosis
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Complex Carbohydrates
Glycogen
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Eating more carbs than
your body needs
Body’s quick energy
reserve
Fiber
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Provides little energy
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Cannot be digested by humans
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Keeps intestines healthy
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Prevents constipation
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May help prevent colon cancer
and heart disease
Soluble-dissolve in water; hold
water in intestines
Insoluble-does not dissolve in
water; add bulk to waste
Carbohydrates in your diet
45-65% of diet should be from carbohydrates
50% should be COMPLEX
10% should be SIMPLE
TOO MUCH CARBOHYDRATES WILL TURN
INTO FAT!
FATS
1 GRAM = 9 CALORIES
Fat on our bodies:
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Provides insulation to keep us warm
 Protects our internal organs
 A source of stored energy
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Fat in our diet:
Provides flavor to food
 Gives us a sense of fullness
 Helps carry vitamins around in the bloodstream
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2 types of Fats
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Unsaturated
Liquid or soft at room
temperature
Monounsaturated:
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Olive oil, avocados
Lower risk of heart disease
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Vegetable oils
Omega-3: fish & seafood
Extra protection against heart
disease
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Polyunsaturated:
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Transfat: veg oils formed into
hard margarines
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Increase risk of heart disease
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Saturated
Solid at room
temperature
Fatty meats
Skin on poultry
High-fat dairy products
Obesity, +cholesterol,
risk for heart disease
Cholesterol
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A fatty substance found in animal & human
tissues
Your body makes cholesterol
Foods such as, meat, eggs, & dairy products
2 types of Cholesterol
LDL
HDL
High Density Lipoprotein
Low Density Lipoprotein
Carries back to liver
where it is removed from
blood
High levels reduce risk for
heart disease
Brings to body cells
Plaque forms when levels
too high
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GOOD cholesterol
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BAD cholesterol
Fats in your diet
Total fat intake for teens should be 25-35% of total
caloric intake
10% should be SATURATED
20% should be UNSATURATED
If you are eating a 2100 calorie diet no more than
700 calories (78 grams) should come from fat
PROTEINS
1 GRAM = 4 CALORIES
All parts of our body depend on protein for
SURVIVAL
Build muscle, important for bones, cartilage,
blood & skin
An energy source
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2 types of Proteins
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Complete
Animal foods
Meat
Fish
Poultry
Eggs, cheese, milk
Soy & Tofu
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Incomplete
Rice, wheat, corn
Nuts
Plant sources
These do not contain
all the essential
amino acids your
body needs
Proteins in your diet
10-35% of diet should be from proteins
MYTH:
Eating extra protein is important if you want to build bigger
muscles
FACT:
Muscles grow in response to strength training, not to an
increase in protein intake
If you eat too much protein, the extra amount will
be stored as FAT!
Food Label Math
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You are to choose one
of the following food
labels and list the
Calories:
 Calories
from Fat
 Calories from Protein
 Calories from
Carbohydrates