Bell Ringer
• Please take the first 15 minutes of class to finish your writing
worksheet from last class.
– The worksheet is due at 8:25 (1st period) and 11:25 (4th period)
Nutrition
Notes from Chapter 9 in your Textbook, Personal Fitness
Objective
• Content Objective: The students will identify the function
for each of the six essential nutrients needed by our body
and found in the foods that we eat on their notes outline.
Nutrients
• Definition – A substance that must be consumed to promote
normal growth, maintenance, and repair of body cells.
– What Nutrients do you know?
Carbohydrates
Minerals
Proteins
Vitamins
Fats
Fiber
Water
What are the Functions of Nutrients?
1. Regulate body processes
2. Build, repair and maintain
body tissues
3. Provide energy
• There are 6 Essential
Nutrients! What are they?
– Protein
– Carbohydrates
– Fats
– Vitamins
– Minerals
– Water
1. What is the Function of Protein in the Body?
1. Protein builds, repairs and maintains body tissues.
2. Protein provides about 4 calories of energy per gram
3. Proteins are made up of amino acids (basic building
blocks)
2. What is the Function of Carbohydrates in the
Body?
1. Carbohydrates are the nutrients that provide energy to
the body.
2. They offer about 4 calories of energy per gram
3. There are two types of carbohydrates:
1.
Simple – Sugar that enters the body rapidly for quick energy
2. Complex – Starches/long lasting or stored energy
What foods contain carbohydrates?
3. What is the Function of Fat in the Body
1. Fat is a source of stored
energy
• Each gram of fat provides
about 9 calories of energy
2. It helps make certain
vitamins available in the
body
• Two Types of Fats:
3. Cushions and protects
certain organs in the body
1.
Saturated – Poses cholesterol
risk and comes from animals
2. Unsaturated – Not as
unhealthy and comes from
vegetables
Trans-Fat – Formed when
vegetable oils are processed into
solid fats and increases shelf life.
From Fat we get…..
• Cholesterol
– HDL (High Density Lipoprotein) = Good cholesterol; believed to
help remove the extra cholesterol from artery walls.
– LDL (Low Density Lipoproteins) = Leads to the buildup of
cholesterol on the walls of arteries, causing cardiovascular disease
4. What are the Functions of Vitamins in the
Body?
• Vitamins help promote
chemical reactions in the
body
• They help release energy from
fats and carbohydrates
Two Types of Vitamins:
1. Water-Soluble: Dissolve in
water and can’t be stored in
body tissues
2. Fat-Soluble: Absorbed in fat
cells
5. What are the Functions of Minerals in the
Body?
• Minerals are nutrients
needed by the body in small
amounts to help regulate
chemical reactions and
body processes.
• Examples:
– Calcium + Vit. D = Strong
Bones and Teeth
– Sodium – Maintains water
balance in the body
6. What are the Five Functions of Water in the
Body?
1. Makes up part of the blood
2. Helps process digestion
3. Helps remove body wastes
4. Regulates body temperature
5. Cushions spinal cord and joints in the body
How many cups of water should you drink a day?
• 8 cups
What is Fibers Function in the Body?
• Fiber is the parts of food that cannot be digested
• It is important to the body because it helps move waste
through the digestive tract.
PLEASE TAKE OUT YOUR CHAPTER 9
NUTRITION NOTES FROM LAST CLASS
Daily Guidelines for the Number of Servings of
Each Major Food Group
Food Guide
Pyramid
1992
My Pyramid
2005
My Plate
2011
Question
• What four factors affect the number of servings best for you
each day?
Age
Sex
Size
Level of Activity – Michael Phelps Video
Basal Metabolism
• Definition – The amount of energy required
to simply maintain your body at rest
• Calculations:
• BMR Women: 655 + ( 4.35 x weight* ) + ( 4.7
x height* ) - ( 4.7 x age in years )
• BMR Men: 66 + ( 6.23 x weight* ) + ( 12.7 x
height* ) - ( 6.8 x age in year )
What are Dietary Guidelines?
• They are recommendations
for diet choices for healthy
Americans who are 2 years
or older.
What are the 7 Dietary Guidelines?
1. Eat a variety of foods
2. Balance the foods you eat with physical activity to
maintain or improve your body weight.
3. Choose a diet low in saturated fats and cholesterol
4. Choose a diet high in grains, fruits and vegetables
5. Choose a diet moderate in sugar
6. Choose a diet moderate in salt and sodium
7. Teens should not drink alcohol
Calculation of Caloric Intake
MAJOR FOOD GROUPS
Fats
30%
Carbohydrates
55%
Proteins
15%
Calculation of Caloric Intake Cont.
Teenage Girls
Teenage Boys
~2,200 Calories Per Day
~2,800 Calories Per Day
• Carbohydrates - 55% of
2,200 = 1,210 calories or
302 grams
• Carbohydrates - 55% of
2,800 = 1,540 calories or
385 grams
• Fats - 30% of 2,200 = 660
calories or 93 grams
• Fats - 30% of 2,800 = 840
calories or 93 grams
• Proteins - 15% of 2,200 =
330 calories or 83 grams
• Proteins - 15% of 2,800 =
420 calories or 105 grams
What is a Food Label and why are they
Important?
• A nutritional panel of information required on all processed
food by the FDA (Food and Drug Administration). It
provides important information about that specific food.
List the 7 Things Found Under the Nutrition
Facts of a Food Label
1. Serving Size
2. Amount Per Serving
3. % Daily Value
4. List of Nutrients
5. Vitamins and Minerals
6. Daily Values/Calories Footnote
7. Ingredients listing
Homework
***Please bring in a food label from any food product of your
choice. We will be using these for a graded activity next class.
Due Dates:
• AD = Thursday 3/12
• BE = Friday 3/13
• CF = Monday 3/16