Chapter 8
Food and Nutrition
Setting Goals
Lesson 1
Carbohydrates, Fats
& Proteins
pages 190-201
What are the 3 classes of nutrients that supply your body
with energy and how does the body obtain the energy from
foods?
Describe the roles that carbohydrates, fats & proteins
play in your body.
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Chapter 8
Food and Nutrition
Setting Goals
Foods Supply Nutrients
Nutrients – substances that the body needs to regulate
bodily functions, promote growth, repair body tissues and
obtain energy.
6 classes of Nutrients:
1. Carbohydrates – used as a source of energy #1
2. Fats – used as a source of energy #2
3. Proteins – used as a source of energy #3
4. Vitamins – assist with chemical reactions
5. Minerals - assist with body processes
6. Water – transports nutrients
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Chapter 8
Food and Nutrition
Setting
Goals
Foods
Supply
Energy
Fuel for Your Body – When your body uses the nutrients in
foods, chemical reactions occurs inside your cells causing
energy to be released. Metabolism: the process by which
your body breaks down food to release energy for the growth
and repair of body tissues.
Calories: The amount of energy released when nutrients are
broken down. The more calories a food has the more energy it
contains. Calories in food should equal the calories your body
needs for energy.
Do the Math for figure 1 on page 193. Which lunch should
you eat?...WHY? OPTION 1: 2 slices of pizza. Each slice is
375 calories. OPTION 2: 1 slice of pizza-375 calories, Small
salad-180 calories, small glass of apple juice-110 calories & an
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orange 85 calories
Chapter 8
Food and Nutrition
Carbohydrates
Setting Goals
Carbohydrates – are made of carbon, hydrogen and oxygen.
They are your body’s first source of energy.
1. Simple Carbohydrates – Sugars occur naturally in fruits,
veggies and milk. Sugars are added to cookies, candies and
drinks. Sugar is converted to glucose. Once inside your body
the glucose serves as a major provider of quick bursts of
energy.
2. Complex Carbohydrates – Sugars that link together
forming long chains, starches, provide long lasting energy.
Starches are found in plant foods, potatoes and grains (rice,
oats, corn, wheat…). Body breaks starches down into simple
sugars.
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Chapter 8
Food and Nutrition
Setting Goals
Carbohydrates
continued…
Fiber – a type of complex carbohydrate found in whole-grain
breads, cereals, vegetables, fruits, nuts, beans, & seeds). It
cannot be completely broken and is beneficial in: preventing
constipation, reduces risk of colon cancer and helps prevent
heart disease.
Energy Reserves – When you eat more carbohydrates then
your body can use, the extra glucose (sugar) gets stored as
glycogen (a type of starch). When your body needs more sugar,
the stored glycogen is converted back to glucose to be used.
BUT when the body’s glycogen stores are full, the excess
carbs get stored as fat!
SO what happens if you DO NOT USE the excess
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carbs that you eat?
Chapter 8
Food and Nutrition
Setting Goals
Carbohydrates
continued…
Daily Carbohydrate Intake – 45 to 65% of a person’s daily
calorie intake come from carbohydrates.
Choose foods that are complex carbs, for long lasting
energy, like whole grains and brown rice. (simple carbs, like
fruit juice, give quick bursts of energy)
If you crave simple carbs, best to choose naturally sweet
foods such as fruit.
List some healthy complex carbohydrate alternative foods to
what you typically eat?
i.e. instead of potato chips, eat sliced cucumbers
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Chapter 8
Food and Nutrition
Fats
Setting Goals
Fats – supplies body with energy (2nd source of energy,
carbs are the 1st source), forms your cells, maintains body
temperature and protects your nerves.
1. Unsaturated Fats☺ – Usually liquid at room temperature
& can be classified as mono or polyunsaturated.
(Examples: vegetable oil, nuts seeds, olive oil, peanut,
fish oil, corn, soybean & canola oil).
These are fast moving fats and help fight heart disease
(cleans arteries)
2. Saturated Fats  – Usually solid at room
temperature (Animal fats, lard and dairy products).
These fats are slow moving, can clog arteries
and can lead to heart disease.
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Chapter 8
Food and Nutrition
Fats continued…
Setting Goals
Daily Fat Intake – 20-35% of your
calories come from unsaturated fats.
Cholesterol – a waxy, fatlike
substance found ONLY in animal
products (meat & dairy). Cholesterol eaten in foods causes
plaque build up in arteries! (Your liver makes ALL the
cholesterol your body needs, which is called serum
cholesterol.)
Trans Fat  – manufacturers add hydrogen to fat molecules
which helps food with vegetable oils stay fresher longer.
Trans fats have similar health affects as saturated fats.
List some healthy unsaturated
fat
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alternative foods to what you typically eat.
Chapter 8
Food and Nutrition
Proteins
Setting Goals
Proteins – 3rd source of energy for the body. Protein is
responsible for growth & repair of body’s tissues (meats, eggs,
poultry, milk, nuts, beans, peas, and lentils).
Amino Acids –is protein that has been broken down so that it
can be absorbed into the blood stream to be used for growth
and repair of body’s tissues. (Body is made up of 20 different
amino acids.)
Essential Amino Acids – Your diet supplies 9 essential amino
acids. Your body manufacturers the other 20 different amino
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acids that make up the protein in your body.
Chapter 8
Food and Nutrition
Proteins
Setting Goals
2 Types of Protein:
1. Complete – protein that comes from animal
Sources. It contains ALL 9 essential Amino Acids (meat, fish)
2. Incomplete – from
plant sources contains some of
the Amino Acids (beans, nuts)
Daily Protein Intake – 10 to 35%
of your daily calories should be
protein.
Proteins for Vegetarians –
combining 2 or more sources of
protein can provide all the
essential amino acids.
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Chapter 8
Food and Nutrition
Setting Goals
Breaking a Bad Habit
The key to changing a habit you don’t like
is to replace it with a new, positive habit.
What bad
eating habit
do you need
to break?
The steps given here will help you change almost any
habit:
Define the habit you want to change
Describe your habit in a specific way.
Set your goal.
• Your goal should be specific.
• The goal should emphasize what
you will do, not what you won’t do.
• Set a realistic deadline.
• Write a behavior contract.
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Chapter 8
Food and Nutrition
Setting Goals
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Chapter 8
Food and Nutrition
Setting Goals
Breaking a Bad Habit
Design an action plan.
• Monitor your habit.
• Write your plan.
• Keep a log.
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Chapter 8
Food and Nutrition
Setting Goals
Breaking a Bad Habit
Build a supportive environment.
• Reward yourself for accomplishments along the way.
• Keep a list handy of the benefits of your new behavior.
• Structure your surroundings to support your efforts.
List the healthier foods that you would eat, in
each section of the MyPlate sections, that would
be healthier food choices then what you now
typically eat…
Fruit –
Grains Vegetable –
Dairy Slide 14 of 6
Protein -
Chapter 8
Food and Nutrition
Setting Goals
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Chapter 8
Food and Nutrition
Setting Goals
Lesson 2
Vitamins,
Minerals & Water
pages 202-209
What are the 2 main classes
of vitamins and what are the
7 minerals that your body
needs?
Describe why water is so
important to the body.
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Chapter 8
Food and Nutrition
Setting Goals
Vitamins
Vitamins – nutrients made by living things, required in small
amounts and assist with many chemical reactions and body
processes. 2 classes of Vitamins:
1. Fat-Soluble –the body can store these vitamins(A, D,
E, & K, found in vegetable oils, liver, eggs & certain veggies).
Majority of these vitamins aid in healthy skin, bones, teeth, red
blood cells…see chart on page 203
2. Water-Soluble –These vitamins cannot be stored
and thus must be replenished each day. (C and all B vitamins,
found in fruits & veggies). Majority of these vitamins aids in
metabolism…see chart on page 204
Antioxidants – protects healthy cells from damage caused by
normal aging process and protects from certain cancers ( C & E
are the most powerful antioxidants).
Chapter 8
Food and Nutrition
Minerals
Setting Goals
Minerals – body needs 24 minerals (7 minerals your body
needs more of, Macro Minerals like: calcium, sodium,
potassium, magnesium, phosphorus, chlorine & sulfur. The
remaining minerals your body only needs a Trace of: iron,
iodine, copper, zinc…)
Calcium - needed for blood clotting, strong bones & teeth
Potassium – works with sodium to maintain water balance.
Iron – needed for healthy red blood cells. (Anemia, red blood
cells do not contain enough hemoglobin making the person
weak, tired and they get sick easily .)
Sodium – needed for heart function and water balance
Refer to page 207 for the chart on Minerals.
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Chapter 8
Food and Nutrition
Vitamins
& Mineral Supplements
Setting Goals
Vitamins & Mineral Supplements
are not usually necessary if your
diet is nutritious and wellbalanced.
A health care provider can advise
you about how much is the right
amount of supplemental vitamins
and minerals you need based on
diet and blood work.
Taking vitamins and minerals in
excess of what your body needs,
can be dangerous to your health
(diarrhea, vomiting, rash, severe
headaches, hair loss, jointSlide
pain..).
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Chapter 8
Food and Nutrition
Setting Goals
Water
Water – about 65% of your body weight is water.
Water is needed for:
•
•
•
•
Chemical reactions
Producing energy
Building new tissues
Transports nutrients
Water maintains a steady state inside your body, this is called
Homeostasis (like maintaining body temperature, ie. sweating cools body).
Water contains Electrolytes that regulate processes in your
cells (ie, your nerves and cells needing sodium and potassium).
Water prevents dehydration in your body (loss of electrolytes,
weakness, slowed breathing, weak heartbeat)
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Chapter 8
Food and Nutrition
Water
Setting Goals
How Much Water?
10 - 8 ounce cups of water per day for females
14 – 8 ounce cups of water per day for males
Drink 2 cups, 2 hours before
exercise. Rehydrate every
15 mins. While Exercising.
(Only need sport drink
With carbohydrates
If exercising longer than
An hour. Electrolytes are
needed for more than 5
hours of exercise.)
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Chapter 8
Food and Nutrition
Setting Goals
Lesson 3
Guidelines for
Healthy Eating
pages 210-214
How can the Dietary
Guidelines help you plan a
healthful diet?
Describe the
recommendations in the
My Plate plan.
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Chapter 8
Food and Nutrition
Setting Goals
The Dietary
Guidelines
provides 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
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Chapter 8
Food and Nutrition
Dietary
Guidelines
Setting
Goals
Make Smart Food Choices – Choose a wide variety of
foods…complex carbs like whole grain foods, fruit, veggies,
and drink low fat/non fat milk
Balance Food and Physical Activity – 60 minutes a day
Get the Most Nutrition Out of Your Calories – Nutrient
dense foods contain lots of nutritional value while being
low in calories and saturated fat and sugar
Handle Food Safely – Clean hands/surfaces, cook meat
thoroughly, thaw foods in fridge, separate raw meat from
cooked food
List 3 things you need to do or change in
order to meet the Dietary Guidelines each
day!!!
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Chapter 8
Food and Nutrition
My PLATE
Setting Goals-5 food
groups
Balancing Calories– Eat more
of veggies and grains. Watch
portion sizes
Foods to Increase & Foods to
Reduce– Half your plate should
be fruit and veggies. Half the
grains should be whole grains,
milk should be low or fat free.
Protein should be lean meats
Create Your Own MyPlate
Plan–visit this website…
https://www.choosemyplate.gov
/ Plan meals that meet YOUR
caloric needs.
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Chapter 8
Food and Nutrition
Setting Goals
My PLATE
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Chapter 8
Food and Nutrition
Setting GoalsFood Guidelines
Using
Meals– Breakfast, Break the Fast, after 8-10
hours of not eating, time to fuel the body with
complex carbs.
Lunch, Keep the body fueled with complex
carbs.
Dinner, low fat choices
Snacks– choose high nutrient density foods
(complex carbs, natural sugar/fruit)
Eating Out– Substitute water or low fat milk for
soda, select salads over starchy saturated food
choices, choose low fat protein food
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Chapter 8
Food and Nutrition
REVIEW,
8 Food & Nutrition
Setting Chapter
Goals
LESSONS: 1, 2, & 3
1. List 6 classes of Nutrients.
2. What are the 2 classes of Vitamins?
3. What are the 5 food groups that the My Plate illustrates?
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