FOOD AND NUTRITION
Carbohydrates, Fats, and Proteins
Warm-Up
Which of the following
statements are always true?
Sometimes true?
Which are always false?
Warm-Up

Foods that are high in calories are
always unhealthy.
Warm-Up
Foods that are high in calories are
always unhealthy.
 You should avoid foods with sugars in
them.

Warm-Up
Foods that are high in calories are
always unhealthy.
 You should avoid foods with sugars in
them.
 You should avoid fats in your diet.

Warm-Up
Foods that are high in calories are
always unhealthy.
 You should avoid foods with sugars in
them.
 You should avoid fats in your diet.
 Vegetarian diets are low in protein.

Warm-Up
Foods that are high in calories are
always unhealthy.
 You should avoid foods with sugars in
them.
 You should avoid fats in your diet.
 Vegetarian diets are low in protein.
 Snacking is bad for you.

Foods Supply Nutrients

Nutrients- substances that the body needs
to regulate bodily functions, promote
growth, repair body tissues, and obtain
energy.
Foods Supply Nutrients

Nutrients- substances that the body needs
to regulate bodily functions, promote
growth, repair body tissues, and obtain
energy.
 There are six classes of nutrients:
6 Essential Nutrients

Carbohydrates
 Fats
 Protein
 Vitamins
 Minerals
 Water
6 Essential Nutrients







Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
Carbohydrates, fats, and proteins can all be used
by the body as sources of energy.
Foods Supply Energy

Fuel for your body:
Foods Supply Energy

Fuel for your body:
 When
the body uses the nutrients in foods, a
series of chemical reactions occurs inside your
cells.
Foods Supply Energy

Fuel for your body:
 When
the body uses the nutrients in foods, a
series of chemical reactions occurs inside your
cells.
 As a result, energy is released.
Foods Supply Energy

Fuel for your body:
 When
the body uses the nutrients in foods, a
series of chemical reactions occurs inside your
cells.
 As a result, energy is released.
 Metabolism is the chemical process by which
your body breaks down food to release this
energy.
Foods Supply Energy

Fuel for your body:
 When
the body uses the nutrients in foods, a
series of chemical reactions occurs inside your
cells.
 As a result, energy is released.
 Metabolism is the chemical process by which
your body breaks down food to release this
energy.
 Metabolism also involves the use of this energy
for growth and repair of body tissues.
Foods Supply Energy

What are Calories?
Foods Supply Energy

What are Calories?
 The
amount of energy released when nutrients
are broken down is measured in units called
calories.
Foods Supply Energy

What are Calories?
 The
amount of energy released when nutrients
are broken down in measured in units called
calories.
 For good health, the number of calories you eat
should match the needs of your body.
Foods Supply Energy

What are Calories?
 The
amount of energy released when nutrients
are broken down in measured in units called
calories.
 For good health, the number of calories you eat
should match the needs of your body.
 However, you need to consider more than just
the calorie content of foods. You need to
consider whether or not the foods you choose
contain all the nutrients your body needs.
CARBOHYDRATES

Carbohydrates are nutrients made of
carbon, hydrogen, and oxygen.
CARBOHYDRATES

Carbohydrates are nutrients made of
carbon, hydrogen, and oxygen.
 Carbohydrates supply energy for your
body’s functions.
CARBOHYDRATES

Carbohydrates are nutrients made of
carbon, hydrogen, and oxygen.
 Carbohydrates supply energy for your
body’s functions.
 There are two types of carbohydrates:
 Simple
Carbohydrates
 Complex Carbohydrates
Simple Carbohydrates

Simple Carbohydrates are also known as
sugars.
 Sugars occur naturally in fruits, vegetables,
and milk.
 There are several types of sugars, but
glucose is the most important because it is
the major provider of energy for your
body’s cells.
Complex Carbohydrates

Complex Carbohydrates are made up of
sugars that are linked together chemically
to form long chains, something like beads in
a necklace.
 Starches are one main source of complex
carbohydrates.
Complex Carbohydrates

Fiber is a type of complex carbohydrate
that is found in plants.
 Fiber
is not really a nutrient because it cannot
be broken down and then absorbed into your
bloodstream.
 Fiber passes out of your body without being
digested.
Why Fiber is Important

Fiber helps prevent constipation
 Fiber may reduce the risk of colon cancer
 Fiber may help prevent heart disease
Energy Reserves

Extra glucose is converted into glycogen.
 Glycogen is how your body stores extra
carbohydrates.
 If your glycogen stores become full, your
body stores the excess carbohydrates as fat.
Daily Carbohydrate Intake

45-65% of diet should be from
carbohydrates
 Choose whole grain foods
 Snack on fresh fruit rather than sweets or
soft drinks.
FATS
Fats supply your body with energy, form
your cells, maintain body temperature,
and protect your nerves.
FATS

Unsaturated Fats
 Found
in vegetable oils, nuts and seeds
 Liquid at room temperature
 Monounsaturated fats: olive oil, peanuts,
canola oil
 Polyunsaturated fats: safflower, corn, and
soybean oil
FATS
 Saturated
Fats:
 Animal fats, such as lard, and dairy
products
 Solid at room temperature
FATS

Recommended that 20-35% of calories
come from fat
FATS

Recommended that 20-35% of calories
come from fat
 Cholesterol is a waxy, fatlike substance that
is found only in animal products.
FATS

Recommended that 20-35% of calories
come from fat
 Cholesterol is a waxy, fatlike substance that
is found only in animal products.
 You need some cholesterol
FATS

Recommended that 20-35% of calories
come from fat
 Cholesterol is a waxy, fatlike substance that
is found only in animal products.
 You need some cholesterol
 Your liver makes all the cholesterol you
need
FATS

Recommended that 20-35% of calories
come from fat
 Cholesterol is a waxy, fatlike substance that
is found only in animal products.
 You need some cholesterol
 Your liver makes all the cholesterol you
need
 Too much cholesterol in your diet can lead
to a heart attack
FATS

Trans fats- made when manufacturers add
hydrogen to the fat molecules in vegetable
oils.
 Trans fats stay fresh longer.
 Trans fats have similar dangers as that of
saturated fats.
PROTEINS

Proteins can serve as a source of energy
 Their most important role is growth and
repair of your body’s tissues
 Meat, eggs, poultry, milk, milk products
PROTEINS

Made up of chains of amino acids
 Amino acids- the body’s “building blocks”
 10-35% of diet should come from proteins
 Vegetarians can meet their protein needs by
combining two or more plant proteins to
obtain the essential amino acids.
Let’s Review…
• Which three classes of nutrients supply
the body with energy?
Let’s Review…
• Which three classes of nutrients supply
the body with energy?
• What is metabolism?
Let’s Review…
• Which three classes of nutrients supply
the body with energy?
• What is metabolism?
• What is cholesterol?
Let’s Review…
• Which three classes of nutrients supply
the body with energy?
• What is metabolism?
• What is cholesterol?
• How does diet affect the cholesterol
levels in the blood?
Written Response…
• In your notebook write today’s date and
the following prompt:
What high fat foods do you eat? How
can you cut down?
FOOD AND NUTRITION
Vitamins, Minerals, and Water
VITAMINS
 Nutrients
that are made by living
things, are required in only small
amounts, and that may assist chemical
reactions in the body.
VITAMINS
 Nutrients
that are made by living
things, are required in only small
amounts, and that may assist chemical
reactions in the body.
 2 Classes of Vitamins:
VITAMINS
 Nutrients
that are made by living
things, are required in only small
amounts, and that may assist chemical
reactions in the body.
 2 Classes of Vitamins:
 Fat
Soluble
 Water Soluble
Fat Soluble Vitamins
 Require
the presence of fat to dissolve
Fat Soluble Vitamins
 Require
the presence of fat to dissolve
 A, D, E, K
Fat Soluble Vitamins
 Require
the presence of fat to dissolve
 A, D, E, K
 Can be stored in the body
Water Soluble Vitamins
 Cannot
be stored by the body
 Need to be supplied daily by the diet
 B Vitamins, C, Pantothenic Acid, Folic
Acid, Biotin
Antioxidants
 Help
protect healthy cells from
damage caused by the normal aging
process as well as certain types of
cancer.
Antioxidants
 Help
protect healthy cells from
damage caused by the normal aging
process as well as certain types of
cancer.
 Vitamins C and E are most powerful
MINERALS
 Nutrients
and soil.
that occur naturally in rocks
MINERALS

Nutrients that occur naturally in rocks and
soil.
 Needed in significant amounts:







Calcium
Sodium
Potassium
Magnesium
Phosphorus
Chlorine
Sulfur
MINERALS

Needed in trace amounts:
 Iron*
 Fluorine
 Iodine
 Copper
 Zinc
MINERALS

Needed in trace amounts:
 Iron*
 Fluorine
 Iodine
 Copper
 Zinc
*Diets deficient in iron may cause anemia- a
condition in which the red blood cells do not
contain enough hemoglobin. Anemia causes
you to be weak, tired, and become ill easily.
Supplements
 Not
needed if diet contains a wide
variety of foods
 Take only to meet, not exceed, daily
requirements
 Overdose can damage health
WATER

65% of body weight is water
WATER

65% of body weight is water
 Nearly all of the body’s chemical reactions
require water
WATER

65% of body weight is water
 Nearly all of the body’s chemical reactions
require water
 Water is necessary to maintain homeostasis
WATER

65% of body weight is water
 Nearly all of the body’s chemical reactions
require water
 Water is necessary to maintain homeostasis
 Maintains steady state in body-regulates
body temperature
WATER

65% of body weight is water
 Nearly all of the body’s chemical reactions
require water
 Water is necessary to maintain homeostasis
 Maintains steady state in body-regulates
body temperature
 Electrolytes- regulate processes in your
cells
Preventing Dehydration

Occurs when body’s water content is
reduced
Preventing Dehydration
Occurs when body’s water content is
reduced
 Body loses important electrolytes

Preventing Dehydration
Occurs when body’s water content is
reduced
 Body loses important electrolytes
 Females: Drink 8-10 cups per day

Preventing Dehydration
Occurs when body’s water content is
reduced
 Body loses important electrolytes
 Females: Drink 8-10 cups per day
 Males: Drink 12-14 cups per day

Let’s Review…
• How are vitamins different from
minerals?
Let’s Review…
• How are vitamins different from
minerals?
• What are the two classes of vitamins?
Let’s Review…
• How are vitamins different from
minerals?
• What are the two classes of vitamins?
• What role does water play in the body?
Written Response…
• In your notebook write today’s date and
the following prompt:
Do you feel it is necessary for you to
take a dietary supplement? Why or
why not?
FOOD AND NUTRITION
Guidelines for Healthy Eating
Dietary Guidelines for Americans
 Information
on how to make smart
food choices, balance food intake
with physical activity, get the most
nutrition out of the calories you
consume, and handle food safely.
Nutrient-Dense Foods
 Choose
foods that contain lots of
vitamins and minerals relative to the
number of calories.
 Choose foods which are low in
saturated fat, trans fat, added sugar,
and salt.
USDA “MyPyramid Plan”
 Differs from
the old “Food Guide
Pyramid”
 Based on age, gender, and activity
level
 Includes physical activity
“MyPyramid Plan”
Recommended Servings Per Day for 16-Year Olds
Activity
Level
Grains
Veggies
Fruits
Milk
Meat/
Beans
Sedentary
Male
Female
8 oz
6 oz.
3 cups
2 cups
3 cups
2 1/2 cups 1 1/2 cups 3 cups
6 1/2 oz
5 oz
Moderate
Male
Female
10 oz
6 oz
3 1/2 cups 2 1/2 cups 3 cups
2 1/2 cups 2 cups
3 cups
7 oz
5 1/2 oz
Active
Male
Female
10 oz
8 oz
4 cups
3 cups
7 oz
6 1/2 oz
2 1/2 cups 3 cups
2 cups
3 cups
Using the Food Guidelines
 Meals:
 Don’t
skip breakfast!
 Whole grains, fruits vegetables
 Trim fat from meats, avoid fried foods
Using the Food Guidelines
 Meals:
 Don’t
skip breakfast!
 Whole grains, fruits vegetables
 Trim fat from meats, avoid fried foods
 Snacks:
 Choose
foods that are nutrient-dense
Using the Food Guidelines
 Eating
Out:
 Choose
milk, water or juice instead of
soda
 Choose salad instead of fries
 Choose grilled instead of fried
Let’s Review…
• What are the four main
recommendations in the Dietary
Guidelines for Americans?
Let’s Review…
• What are the four main
recommendations in the Dietary
Guidelines for Americans?
• What does it mean to say a food is
nutrient-dense?
Let’s Review…
• What are the four main
recommendations in the Dietary
Guidelines for Americans?
• What does it mean to say a food is
nutrient-dense?
• What is indicated by the different bands
in the “MyPyramid Plan?”
Written Response…
• In your notebook write today’s date and the
following prompt:
 Using the Serving Chart, find you activity
level. Look at the recommended servings for
each band. Which bands are you meeting
the requirements for on a daily basis? Which
are not being met? How can you improve
your diet?