FOOD AND
NUTRITION
MY PLATE NUTRIENTS
FOR PROPER NUTRITION
A. GRAINS


1. Any food made from
wheat, rice, oats,
cornmeal, barley or
another cereal grain is a
grain product.
a. Bread, pasta, oatmeal,
breakfast cereals,
tortillas, and grits are
examples of grain
products.
2. Whole grains are the type of grains you want to
eat.
A. Whole grains contain the entire grain
kernel.
 1. Examples: whole-wheat flour, oatmeal,
brown rice.

B. PROTEIN

All foods made from
meat, poultry, seafood,
beans and peas, eggs,
processed soy
products, nuts, and
seeds.
C. VEGETABLES

Any vegetable or 100% vegetable juice counts as
a member of the Vegetable Group.
1. 5 SUB-GROUP OF VEGETABLES
a. Dark Green
 1. Broccoli
 b. Red and Orange
 1. Carrots/Tomatoes

c.
1.
d.
e.
1.
Starchy
Corn
Beans and Peas
Other
Beets
D. FRUITS

Any fruit or 100%
fruit juice counts as
part of the Fruit
Group. Fruits may be
fresh, canned, frozen,
or dried, and may be
whole, cut-up, or
pureed.
E. DAIRY

All fluid milk
products and
many foods made
from milk are
considered part of
this food group.
1. Most Dairy Group choices should be fat-free or
low-fat.
 2. Foods made from milk that have little to no
calcium, such as cream cheese, cream, and butter,
are not.
 3. Calcium-fortified soymilk (soy beverage) is also
part of the Dairy Group


B. % Daily Value – 20% is consider high
(this is okay for fiber, vitamins, and
minerals.) and 5% or lower isn’t very
much (this is okay for fats, cholesterol,
and sodium).
C. Calorie – A unit of heat that measures
the energy available in foods.
 1. Too many will cause a gain in weight if
not burned off.

I. NUTRIENTS

A. NUTRIENTS – SUBSTANCES IN
FOODS THE BODY NEEDS IN ORDER
TO GROW, HAVE ENERGY, AND STAY
HEALTHY.
Carbohydrates, Fats, & Proteins
Something to think about!

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

Metabolism:
◦ The sum of the
chemical processes that
takes place in your
body to keep you alive
& active

Calories:
◦ The measurement of
energy in food
◦ The # of calories
depends on the amount
of carbohydrates, fat, &
protein it contains
CARBOHYDRATES
1
GRAM = 4 CALORIES
 Your
body’s main source of energy keeps
your brain and muscles functioning!
 Carbohydrates
are broken down into the
bloodstream as GLUCOSE (blood sugar)
2 types of Carbs
SIMPLE






Quick energy
Table sugar
Candy
Pop
Fruit
Milk
COMPLEX





Starches
Must be broken down
during digestion to
provide body with
energy
Cereal
Bread
Rice and Pasta
How much sugar should you have
in a day?
If you consume 2,000 calories a day
 No more than 10 teaspoons a day (40 g)
 20 oz. Soda contains 16 teaspoons
 Diets high in added sugar have been linked
to obesity, heart disease, osteoporosis

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
 Promote healthy skin and normal cell growth
 Carry vitamins A, D, E, and K to wherever they are
needed in the body

2 types of Fats
Unsaturated
 Liquid or soft at room
temperature
 Monounsaturated:
 Olive oil, avocados
 Lower risk of heart disease

Polyunsaturated:
 Vegetable oils
 Omega-3: fish & seafood
 Extra protection against heart
disease

Transfat: veg oils formed into
hard margarines
 Increase risk of heart disease
Saturated
 Solid at room
temperature
 Fatty meats
 Skin on poultry
 High-fat dairy products
 Obesity, +cholesterol,
risk for heart disease
Cholesterol
A
fatty substance found in animal & human
tissues and blood
 Your body makes cholesterol
 Foods such as, meat, eggs, & dairy products
2 types of Cholesterol
LDL
HDL

High Density Lipoprotein
 Carries back to liver
where it is removed from
blood
High levels reduce risk for
heart disease
GOOD cholesterol

Low Density Lipoprotein
 Brings to body cells
Plaque forms when levels
too high
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
 Nutrients your body uses to build, repair,
and maintain cells and tissues
 An energy source
2 types of Proteins






Complete
Animal foods
Meat
Fish
Poultry
Eggs, cheese, milk
Soy & Tofu




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!
Chapter 7
Section 2
Page 161-166
Vitamins, Minerals, & Water
Vitamins & Minerals
Vitamins
o Substances that help your
body fight infections and
use other nutrients among
other jobs
o Water soluble
o B1, Folate, C
o
Fat soluble
o A, D, E, K
Minerals
 Elements that help form
healthy bones and teeth,
and regulate certain body
processes
o Nutrients naturally found
in rocks & soil, not living
things
o Calcium, potassium,
sodium, fluoride, zinc,
chromium, & phosphorus
Classes of Vitamins




Fat-Soluble
Dissolve in fat
A, D, E, K
Most are stored in fat tissue
and remain for a long time




Water-Soluble
Dissolve in water
Not stored in the body very
well
The eight B vitamins and
vitamin C are water soluble
Fat Soluble Vitamins
o
A
Vision, immunity, skin & hair
o
D
Bones & teeth; absorption of calcium
& phosphorus in intestine
o
E
Protects cell membranes from damage
from free radicals
o
K
Enables blood to clot
Sources
o A
Carrots, spinach, yellow & orange
fruits & veggies
o D
Milk, eggs, sunlight, tuna
o E
Whole-grain cereals, breads, beans
o
K
Green, leafy veggies & cereals
Water Soluble Vitamins
Dissolve in water; bodies DO
NOT store
o
C
60 mg/day
Maintains immune system
Formation of skin
o
B
Produce energy from carbs; helps
nervous system function properly
o
Folate
Helps prevent birth defects; needed
for forming cells
Sources
C
Orange juice, tomatoes, citrus
fruits
One glass of OJ will give you
your daily serving!
o B
Meat, poultry, & fish
Grains
o Folate
Green veggies, beans, oj
o
Minerals
o
Calcium
Bone & teeth, Muscle contraction,
blood clotting
Sources: milk & dairy
o Potassium
Regulation of fluid, maintains
heartbeat & nerve impulses
Sources: OJ, bananas, green, leafy
veggies
o
Sodium
Maintains water balance, muscles &
nerve impulses
Sources: salt
o Fluoride
strengthen tooth enamel, prevents
cavities
Sources: Fluoridated toothpaste and
water
Minerals
o
Chromium
Regulates blood sugar
Sources: Meat, herbs, dairy
o Phosphorus
Bone formation and cell
reproduction
Sources: Cereals, meat,
poultry, milk
o
Zinc
Growth & healing
Production of digestive enzymes
Sources: Seafood, meat,
poultry, eggs, milk
Nutrient Deficiency
not having enough of a nutrient to maintain good health
Sodium
o
o
o
Intake should be only
2,400mg/day
About 1 ¼ tsp.
Electrolytes:
o Muscle movement, nerve signals,
control fluid levels in body
(Gatorade)
Calcium
o
o
o
o
Intake should be about 1,300
mg/day
8oz. of milk = 300 mg
45% of skeleton forms between 9
& 17
Osteoporosis: Disorder where
the bones become brittle and
break easily
Water
o 65%
of your body weight
o Carries waste out of body
o Helps digest food
o Helps raise body’s metabolism
o Helps all chemical reactions
o Temperature regulator
o Try to drink as much as you can daily!
IV. EATING DISORDERS

Extreme eating behaviors that can lead to
serious illness or even death.
A. Anorexia Nervosa
1. An intense fear of weight gain, resulting
in starvation
 b. Heart problems, kidney failure, death.


Actress Mary-Kate
Olsen is the poster child
for the pro-anorexia
online movement.
Following a long period
of denial, Mary-Kate
eventually entered rehab,
but has been
unsuccessful at gaining
and maintaining a
significant amount of
weight.
B. Bulimia Nervosa
An eating disorder in which a person
repeatedly eats large amounts of food and
then purges.
 a. Laxatives
 b. Vomiting

C. Binge Eating Disorder

A person eats large amounts of food at
one time.
Chapter 7
Section 3 pg. 167-174
Section 4 pg. 175-182
Meeting Your Nutritional Needs
Recommended Dietary
Allowance (RDA’s)

Recommended nutrient intake that will
meet the needs of most healthy people

Guidelines, not exact requirements!
Food Label Math

You are to choose one
of the following food
labels and list the
Calories:
◦ Calories from Fat
◦ Calories from Protein
◦ Calories from
Carbohydrates
Food Labels
Serving size:
1.
◦
◦
Shows the size for a single serving
All values are in reference to this size
Calories:
2.
◦
◦
Total calories
Calories from fat
Ingredient List:
3.
◦
◦
Listed on the label in order of weight
Largest amount is listed first
Food Labels

How to calculate calories from grams?
Fat: 1 gram = 9 calories
 Proteins: 1 gram = 4 calories
 Carbohydrates: 1 gram = 4 calories

Other terms on food labels
Calories:
 Calorie Free: less than 5 calories
 Light: 1/3 less calories
 Low Calorie: No more than 40 calories
 Reduced Calorie: 25% less calories
Other terms on food labels
Fat:
 Fat Free: less than 0.5 grams of fat
 Low Fat: 3 grams or less
 Extra Lean: less than 5 grams

LOW FAT CAN STILL BE HIGH IN
CALORIES!
Athletes
Diet HIGH in carbohydrates to provide the
quick energy
 2 hours before: eat a high-carb snack
 Examples: ½ bagel, handful of low-salt pretzels, or

yogurt and fruit

Fluid intake:
◦
◦
◦
◦
2 hours prior: 16 oz.
Immediately before: 16 oz.
Every 15 minutes during activity: 8 oz.
After activity: 16-24 oz. For every pound of body
weight lost
Vegetarianism

Semivegetarian:
◦ Not eat red meat
◦ Eats poultry and/or fish

Lacto-ovo vegetarian:
◦ Not eat any meat
◦ Eats eggs and dairy products

Vegans:
◦ Strictest type: do not eat any animal
products