Nutrition and Diet
Write answers in the white spaces below and
pull the tabs for answers.
How would you define nutrition?
Nutrition: The consumption of food and how the body uses the food for growth,
Pull and healing of damaged tissues.
energy,
How would you define diet?
Diet:
Pullthe pattern of eating, including what, how, and when a person eats.
Nutrition and Diet
Write answers in the white spaces below and
pull the tabs for answers.
What are macronutrients? How much do we need?
Macronutrients:
Macronutrients are carbohydrates, proteins, and fats. We need
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these in large amounts.
What are micronutrients? How much do we need?
Micronutrients:
Micronutrients are trace minerals and some vitamins. Our bodies
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need only very small amounts.
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Carbohydrates, major source of ENERGY
4 calories per gram
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Your body uses carbohydrates (carbs) to make glucose which is the fuel that
gives you energy and helps keep everything going.
Your body can use glucose immediately or store it in your liver and muscles
for when it is needed.
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Two Main Types of Carbohydrates
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Simple carbohydrates
Complex carbohydrates
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Simple Sugars
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fructose , dextrose, glucose, galactose
monosaccharides
disaccharides
lactose (galactose & glucose)
sucrose (glucose & fructose)
maltose (glucose & glucose)
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Simple Carbohydrates
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Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk,
and milk products.
Simple carbohydrates also include sugars added during food processing and refining.
What's the difference? In general, foods with added sugars have fewer nutrients than foods
with naturally-occurring sugars.
Examples of added sugars glucose, brown sugars, fructose, honey, syrup, lactose, sucrose
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Complex Carbohydrates
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polysaccharides
3 or more linked sugars
ex. starch
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Complex Carbohydrates
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Starch and dietary fiber are the two types of complex carbohydrates.
Starch (consists of many simple sugars) must be broken down through
digestion before your body can use it as a glucose source.
Starch is in certain vegetables (i.e., potatoes, dry beans, peas, and corn).
Starch is also found in breads, cereals, and grains.
Dietary fiber is in vegetables, fruits, and whole grain foods.
Carbohydrates, the Fuel for Life
Carbohydrates
are starches and sugars and our main source of energy. Your body
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won’t function without carbs. Pull tabs then sort the different types of carbohydrates.
Complex carbohydrates take longer to digest, are packed with vitamins and
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minerals,
and contain fiber, which aids in digestion.
Simple carbs
Complex carbs
Refined
Unrefined
Refined
Pull carbs have added chemicals and sugars and natural nutrients like fiber,
vitamins, and minerals removed.
About
Pull 40–60% of the total calories in our diet should come from carbs and
should be mostly complex carbs.
A diet
Pull high in complex carbs and low in fat can help in weight control and preventing
diabetes and cancer.
Correct Answer
Simple carbs
Complex carbs
Refined
Unrefined
Be a Food Sleuth
Put the food in order of the most to the
least amount of sugar.
Sugar
Chocolate bar
Highest
Lowest
Spaghetti
Food
sauce, 1 cup
Pull manufacturers add sugar and salt to food to make it taste better and to
extend the product shelf life.
Lowfat flavored
yogurt, 8 oz
Soda, 20 oz
Foods
Pull high in sugar don’t result in satiety, or a feeling of fullness, so you keep Vanilla shake,
20 oz
eating more.
Cereal, 1 cup
Ketchup,
1 tablespoon
High
Pull fructose corn syrup, dextrose, maltose, galactose, sucrose and lactose are
all names for sugar.
White bread,
1 slice
Correct Answer
Sugar
Highest
Lowest
Soda,
20 oz
Cereal,
1 cup
3 ½ sugar
cubes
17 sugar cubes
Vanilla
shake,
20 oz
Lowfat
flavored
yogurt, 8 oz
White bread,
1 slice
12 sugar cubes
3 sugar cubes
Spaghetti
sauce, 1 cup
7 sugar cubes
3 sugar cubes
Ketchup,
1 tablespoon
Chocolate
bar
4.5 sugar cubes
1 sugar cubes
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Diabetes
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Increase levels of glucose resulting from a problem with insulin secretion or
action
Insulin is a chemical produced by the pancreas that controls blood sugar
Type 1 - Cells in pancreas are damaged
Type 2 - Cells do not respond to insulin appropriately **This is on the rise
due to obesity
What is the problem with refined carbohydrates?
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A
They make you feel full too fast.
B
They don't stay fresh.
C
Most of the nutrients have been removed.
D
Most people don't like the way they taste.
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What is the problem with refined carbohydrates?
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Testing for Simple Sugars
- add Benedict's reagent to your sample
- heat sample
- if sugar is present solution will change colour
-different colours indicate different sugars
Testing for Complex Carbohydrates
- add Lugol's solution (iodine) to your sample
- if starch is present Lugol's turns blue/black