Health - Nutrition
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- How are the ingrediants listed on a food label?
- From the ones with the greatest amount to the least
- What is tricky about food labels?
- Serving size - sometimes one package has multiple servings
- Goal each day is to get 100% of all but:
- cholesteral, sodium, saturated fats, trans fat
-
High percent daily value
vs.
Low percent daily value -
High = 20% or more
Low = 5% or less - Three things you can use the % daily value for:
-
1. Comparisons (diet brands)
2. Nutrient content (low fat)
3. Dietary trade off (balance youre diet) - Why doesnt protein have a %DV on the label?
- Because protein is not a public heath concern for peopel over 4. We get enough.
- What food labels are required to have a %DV?
- Foods high in protein and those for kids under 4.
- 5 food pyramid catagories
- grains, fruits, vegetables, dairy, protein
- Grains
-
6-11 servings
1 cup dry cereal
1 slice bread - Fruits
-
2-4 servings
1 apple, bananna, orange - Vegetables
-
3-5 servings
1/2 cup raw veggies - Dairy
-
2-3 servings
1 egg, 1 cup milk - Protein
-
2-3 servings
2-3 ounces chicken -
Recommended amount of Carbs.
Cal/gram -
55-65% of diet
4 Cal/g -
Recommended amount of Proteins
Cal/gram -
10-15 %
4 Cal/g -
Recommended amount of Fat.
Cal/g -
less than 30%
9 Cal/g - 3 nutrients that provide energy for the body
-
Carbs
Proteins
Fats - Energy =
- the capacity to do work/produce heat
- glucose
- can only be used by brain and nervous system
-
Fats supply body w/...
the ______ rely heavily on the energy from fats -
fatty acids
muscles - Protein is broken down into...
- amino acids
-
Substance that can provide energy but is not a nutrient...
can be a... -
alcohol
toxin - Calorie
- unit used to measure energy
- Extra calories are stored as...
- glycogen/fat in unlimited amounts in fat cells
- Extra glucose is stored in...
- liver and muscles as glycogen
- ___ shares its glycogen, the _____ keep it to themselves.
-
liver shares
muscles keep - 3 important carbs
-
starch
fiber
sugar - Starch is the main carb in...
- grains and vegetables
- starch provides glucose...
- in the fom the body can used best
-
Brain needs ____ to function
(study) -
glucose
people who eat breakfast do better - 6 best forms of carbs
- grains, breads, cereals, pasta, potatoes, beans
- Why is fiber not an energy source?
- not digestable to the body, no calories
- __ grams of fiber per day
- 25
- food that provide fiber
- fruits, whole grains, vegetables
- fiber aids digestion by...
- making stool soft, bulky, and moving
- Lack of fiber leads to..
- constapation and hemorrhoids
- 4 Health benefits of fiber
-
1.binds and takes out cholesteral, reduces risk of heart disease
2. balances glucose
3. binds to cancer-causing agents, reduces risk
4. fills you up sooner, reduces over eating - Sugars are chemically similar to..
- glucose
- 4 important sugars
-
glucose: body's feul
sucrose: table sugar
fructose: fruit sugar
lactose: milk sugar - 6 functions of proteins
-
1.body building nutrient
2.does the cells work
3.growth and maitenance of body tissues
4.antibodies (immune system)
5.transport nutrients
6.energy - Proteins made of...
-
amino acids
one that the body cannot make = essential amino acids - Good sources of protein
- meats, fish, beans, poultry, eggs,cheese,milk, nuts
- Essential amino acids
-
come from animal sources
to get all, have to have a combo anytime during the day - Not enough protein in diet...
-
1.lose lean tissue
2.immune system will start to weaken
3.hair/skin problems - 4 functions of fat
-
1.provide energy
2.insulate body from cold and quick changes in temp
3.chushion to protect
4.helps body make hormones - Cholesterol and its use
-
forms deposits in arteries
--> heart attack and stroke
helps make bile (breaks down fats)
make sex hormones - benefits of reducing fat intake
-
less risk of:
1.cancer
2.artheritis
3.diabetes
4.gallbladder disease - Causes of high LDL
-
1.foods hight in cholesterol
2. # simple carbs/sugars
3.too many trans fats
4. genetics - Ways to lower LDL
-
1.exercise
2.losing weight
3.avoiding simple carbs
4.restrict trans fat to 20g - Ways to increase HDL
-
1.exercise
2.consume healthy fats
3.drinking alcohol - Need for water depends on...(6)
-
1.exercise/activity
2.environmental factors
3.size
4.age
5.energy consumed
6.other factors (illness) - Amount of H20 recommended
-
7-11 cups
active? then increase amount - Exercise and water
-
lose 8-16 cups per hour
can only absorb 4 per hour
need to drink before event