What do you like to eat? I like to eat apples. What do you like to eat? I like to eat fish.
Trivia Challenge! You Are What You Eat What foods do you eat that not only look like a...
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Transcript of Trivia Challenge! You Are What You Eat What foods do you eat that not only look like a...
Trivia Challenge!You Are What You Eat
What foods do you eat that not only look like a structure/organ in the body but also help that specific structure in terms of function
and overall health
Example: Kidney beans look like the kidney and help improve kidney function
Kidney Bean/Kidney
Celery/Rhubarb; bone growth because of sodium content
Figs: testes; increases sperm production and helps to decrease male sterility
Sweet Potato: Pancreas; helps diabetics manage blood sugar
Orange/Citrus: Mammary glands; lymph function
Garlic/Onion: body cells; clears waste
Olives: Ovary; function
Why do we eat?
•Appetite–a desire, rather than a need to eat
•Hunger–a natural drive that protects you from starvation
Our bodies need to remove substances from our food in
order to help our bodies grow, have energy, and stay healthy….
These substances are called
NUTRIENTS
Energy Yielding Nutrients
• Carbohydrates–4 calories per gram
• Protein–4 calories per gram
• Fat–9 calories per gram
Determining the Energy Value of Foods
Converting calories to grams = division (÷)
• 54 calories from fat = ___________ grams of fat
• 28 calories from protein = ___________ grams of protein
• 19 grams of carbohydrate = ___________ calories from carbohydrates
• 16 grams of fat = ____________ calories from fat
Converting grams to calories = multiplication (x)
Alison is 16 years old. Her daily caloric needs = 1842 calories per day. She wants to consume 65% of her
calories from CHO, 20% from FAT, and 15% from PRO. How many calories and grams does that equal from each
nutritent?
• Calories from…
• Carbohydrate
• Fat
• Protein
• Grams from…
• Carbohydrate
• Fat
• Protein
Simple Carbohydrates(sugars)
Disaccharides
Monosaccharides
Glucose GalactoseFructose Maltose Sucrose Lactose
Complex Carbohydrates(starches)
- Storage form of glucose- Made and stored in the liver
- Storage form of glucose in plants
- Solubleoatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, beans, dried peas, blueberries, cucumbers, celery, and carrots.
- Insolublewhole wheat, whole grains, seeds, corn, fruit and vegetable skins
Glycogen:
Starch:
Fiber:
Type II DiabetesType II Diabetes
CARBOHYDRATES
Carbohydrates are your body’s main source of energy!!
SIMPLE: COMPLEX:IMMEDIATE ENERGY DELAYED ENERGY
FIBER
Alfalfa sprouts Arugula Lettuce
Spinach Beets Bell Peppers
Soy beans Broccoli Brussels sprouts
Cabbage Carrots Cauliflower
Chives Tomato Garlic
Green onions Green peas Horseradish
Sweet Potato/Yam Sauerkraut Kale
Yellow Squash Winter squash18
Artichoke Artichoke Hearts Asparagus
Avocado Celery Chickpeas
Chile peppers Cucumber Eggplant Endive
Green beans Kidney beans Lemon grass
Lentil beans Navy Beans Okra
Split Peas Radishes Radicchio
Rutabaga Turnips Zucchini
Apple Orange Apricots
Pomelo Blueberries Papaya
Blackberries Peach Cantaloupe
Pear Cherries Pineapple
Grapefruit Plum Grapes (all types)
Raspberries Honeydew Strawberries
Kiwi Tangelo Melon
Tangerine Nectarine Watermelon
Bananas Fruit sauces
Candied fruit MangoesCoconut Marmalade
Dates PersimmonsDried fruit PlantainsFruit juices RaisinsFruit preserves
http://www.youtube.com/watch?v=faDt8idSaII&feature=related
Healthiest CHO sources
• Whole grains• Non-starchy veggies• Fruit
• Refined starches• Sweets• Sugars• Starchy Veggies
• 100%; multi-grain; oat; rye• Broccoli, soy, spinach…• Orange, pear, peach…
• White rice, pasta, bagels…• Cookies, pastries…• Gummy candies, soda…• Corn, potatoes
Glycemic Index
V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.
Breads, Cereals and GrainsBreads & Cereals To Choose
100% sprouted wheatWhole grain100% whole wheatUnsweetened bran cerealsMulti-grainMuesli (low fat, no sugar added)Oat bran breadOat branPita, whole wheatOats, oatmealPumpernickelPuffed wheat (unsweetened)RyeRice bran
Breads, Cereals and Grains• Breads & Cereals To Limit
Bagels (all types) English muffinsBiscuits Granola (all types)Bread (except on "Choose" list) Melba toastBread crumbs Muffins (all types)Bread sticks PancakesCakes Pastries (all types)Cereal (except on "Choose" list) Pita bread (white)Chips (all types) PopcornCookies Popcorn cakesCornbread Rice cakes Crackers (all types)Rolls (dinner, hamburger buns, etc.) CroissantsTortillas (except whole wheat) DonutsWaffles
Starchy FoodsStarchy Foods To Choose
BarleyLentilsBeans (black, kidney, red, garbanzo, etc.)Oats, oatmealBuckwheatPasta, whole wheatBulgurPeas (split, black-eyed)ChickpeasRice (basmati, bulgur, brown, wild)CouscousTabouli
Choosing the Best Carbohydrates
Sources of carbohydrates with the best nutritional value are sometimes referred to as “good carbs”.
Best Food Sources of Carbohydrates
A. Raw or lightly steamed vegetablesB. Most whole, raw, fresh fruitC. Beans, legumes, nuts and seedsD. High fiber 100% whole grains
Good Carbs vs Bad Carbs? Sources of carbohydrates with less
nutritional value are sometimes called “Bad” carbohydrates.
Food Sources of Carbohydrates to be consumed in moderation
A. Pastries, Sugary sodas, white bread, white rice, low fiber processed foods
*Sugars from these carbohydrate foods are rapidly absorbed into your blood stream, causing blood sugar problems. This may interfere with weight loss and contribute to weight gain, diabetes and coronary artery disease.
Glycemic Index
V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.
http://www.glycemicedge.com/glycemic-index-chart/
Starchy Foods
Starchy Foods To Limit
Beans (baked, refried)PretzelsGranola (all types)Rice (white, fried, spanish)Noodles, ramen-stylePasta (white, green, red)Taco shellsPotatoes (all types)
Review Questions.• What is the difference between appetite and
hunger?
• Please list the 6 essential nutrients. Star (*) the 3 that provide your body with energy.
• What is the difference between a simple carbohydrate and complex carbohydrate in terms of how they provide your body with energy?
• Extra Credit: List 3 vegetables from the “A” list…
What to do? What to do?
• 1. Complete review questions 1-4 and turn in
• 2. Pick up a worksheet on Fats and Proteins. As well, pick up ONE card that has the name of a food on it.
• Using the color green, circle the foods that you think contain mostly SATURATED FATS.
• Using the color orange, circle the foods that you think contain mostly UNSATURATED FATS.
Olive Oil Butter Canola OilAlmonds Milk CheeseChicken Avocado Peanut
ButterBacon Cashews Beef
Create 7 “connections” between the nutrition terms.Write 1 term of your choice, draw a line to a 2nd term of your choice, and then provide your reason for the connection on
the line you had drawn…
FATS
Fat is an important part of your diet! It is used to help keep you healthy by:
- building cell membranes- carrying vitamins - giving you energy: 20-35%- promoting normal growth
Types of Fat
SATURATED: UNSATURATED: usually solid at room usually liquid at room temperature temperature
CHOLESTEROL
- A waxy, fat like substance produced by the body that is used to build cells and make other substances.
= GOOD
= BAD
Fat consumption and cholesterol levels…
• Saturated fats – raises LDL levels
• Unsaturated fats – do not raise/lower LDL levels and raise HDL
• Trans fats – raises LDL levels and decreases HDL levels
PROTEINS• Used for
–Energy : 10-15%– Building and repairing cells
• Made up of amino acids– essential amino acids: our body can not make them so we must get them through our food.
. . . . . . . . .
Types of ProteinsCOMPLETE: contain all the essential or necessary amino acids that our body needs.
INCOMPLETE: is missing one or more of the essential amino acids that our body needs.
+
VITAMINS
Vitamins are compounds that help to regulate body processes (jobs).
- fight disease- provide energy
MINERALS
Minerals are substances the body uses to form healthy bones- and teeth, keep blood healthy, and
keep the heart and other organs working properly.
WATER
Essential to ALL body functions
- Carries nutrients - Regulates temperature- Helps with digestion and absorption
Guidelines for Good Nutrition
• Eat a variety of foods every day
• Avoid foods that are high in sugar and salt
• Match how active you are with the amount of food you eat