“Do Now”
Please write down what you ate for;
 Breakfast, Lunch and Dinner yesterday.


Tonight input your meals into your
account for your Nutrition Project.

Remember to breakdown each meal by
ounces, cups, teaspoons, tablespoon,
etc.
Nutrition
Chapter 5
Lesson 1
Pages 110-113
Lesson Objectives
Know the Importance of Good Nutrition
 What Influences your Food Choices
 Factors that influence your Basal
Metabolic Rate

What is Nutrition?
Nutrition- The process by which the body
takes in and uses food.
 Calories- Units of heat that measure the
energy used by the body and the energy
that food supply to the body.
 Nutrients- Substances in food that your
body needs to grow, to repair itself, and to
supply you with energy

Product Labeling

Light or Lite


Less


The calories have been reduced by at least
1/3, or the fat/sodium have been reduced
by 50%
The food contains 25% less of a nutrient
or calories
Free

The food contains NO or an insignificant
amount of total fat, saturated fat, trans
fat, cholesterol, sodium, sugars or calories
Product Labeling

More


High, Rich In, or Excellent Source Of


The food contains 10% more of the daily value
for a vitamin, mineral, protein or fiber
The food contains 20% or more of the daily value
for a vitamin, mineral, protein or fiber
Lean

The food is a meat, poultry, fish or shellfish
product that has less than 10 g of total fat, and
less than 4 g of saturated fat per 3 oz serving
Food Labels
It is a Law to have a food label on
every product that is intended for sale
 Most food labels list the food’s
ingredients by weight, in descending
order, with the ingredient in the
greatest mount listed first.


So, what exactly is on our food labels?
NUTRITION FACT LABLES
Old-2 Decades vs. New 2014

http://www.cnn.com/2014/02/27/health/nutritionlabels-changes/
Influences of your food choices
Hunger:
 an unlearned inborn
response, is a natural
physical drive that
protects you from
starvation.
 When the stomach is
empty, its walls contract,
stimulating nerve
endings. These nerves
send a message to your
brain that your body
needs food.
Appetite:


Is a desire, rather than a
need, to eat.
Many factors influence
your food choices and
eating habits, including
your emotions and a
number of factors in your
environment.
Question
What environmental issues
affect the choices you make
when it comes to food?
Environmental Issues

Family, friends & peers

Culture & Ethnic
Background

Convenience & Cost

Advertising
Do you think eating with
family and friends is better or
worse for you? Why?
Basic Good Nutrition Benefits

Growth

Prevention (Type II Diabetes, Heart
Disease, Stroke, Colon Cancer, Liver &
Kidney Disease, Osteoporosis etc.)

Appearance
Metabolism, What is it and
What does it do?
Metabolism converts the fuel in the food
we eat into the energy needed to power
everything we do.
 From moving to thinking to growing.

Gaining and Losing Weight

Just as a car stores gas in the gas tank
until it is needed to fuel the engine,
the body stores calories - primarily
as fat. If you overfill a car's gas tank,
it spills over onto the pavement.
Likewise, if a person eats too many
calories, they "spill over" in the
form of excess fat on the body.
Gaining and Losing Weight
The number of calories a
person burns in a day is
affected by:
1) How much that person
exercises
2) The amount of fat and
muscle in his or her body
3) The person's Basal
Metabolic Rate (BMR).

Basal Metabolic Rate
Basal Metabolic Rate, or BMR, is a
measure of the rate at which a person's
body "burns" energy, in the form of
calories, while at rest.
 BMR is the minimal amount of
calories the body needs to survive.
 The BMR can play a role in a person's
tendency to gain weight.

What factors influence a
person’s BMR?
To a certain extent, a person's basal
metabolic rate is inherited
 Exercising more will not only cause a person
to burn more calories directly from the extra
activity itself, but becoming more physically
fit will increase BMR as well.
 People with more muscle and less fat
generally have higher BMRs.

Measuring BMR
http://www.bmi-calculator.net/bmrcalculator/
 https://www.youtube.com/watch?v=Q
HvBcmJxlWc

Question

What can you do to improve your food
choices and positively influence your
metabolism?
INTERACTIVE STUDY GUIDE
http://glencoe.mcgrawhill.com/sites/dl/free/007
8726549/359988/InterAc
tCh5Ls1.html
“Do Now”
Please write down what you ate for;
 Breakfast, Lunch and Dinner yesterday.


Tonight input your meals into your
account for your Nutrition Project.

Remember to breakdown each meal by
ounces, cups, teaspoons, tablespoon,
etc.
Nutrition:
Carbohydrates
Chapter 5
Lesson 2
Pg. 114-118
Nutrients
Objective 1: Describe the functions of
the simple and complex carbohydrates
 Objective 2: Describe the functions of
the six basic nutrients.
 Objective 3: Identify some of the
benefits of fiber

What is a Carbohydrate?

Carbohydrates (Carbs)- The starches
and sugars found in foods.
Made up of carbon, oxygen, and hydrogen
 The body’s preferred source of energy
 Carbs provide, 4 calories per 1 gram

Carbohydrates


Your body uses the
energy from the carbs
everyday, for every task.
Depending on their
chemical make-up there
are 2 types;



Simple
Complex
55-60% of your daily
calories should come
from complex carbs.
Simple Carbohydrates

What are simple carbohydrates?
Also know as EMPTY CALORIES
 Sugars; fructose and lactose
 Found primarily in fruit and milk


Most familiar; Sucrose
Found naturally; plants
 Refined to make table sugar
 Sucrose is also added to manufactured foods
 http://abcnews.go.com/GMA/video/sugarbad-health-weight-alcohol-15496307

Simple Carbohydrates
Videos

Splenda

http://video.foxnews.com/v/3914230/sour
-news
Corn, Bad for you? How?
Read quietly to yourself…


The vast majority of the high fructose corn syrup containing
55% fructose is used to sweeten carbonated soft drinks and
other flavored beverages. Minor amounts are used in frozen
dairy products. Essentially all foods listing “high fructose
corn syrup” as an ingredient contain the syrup with 42%
fructose. The 95% fructose corn syrup is becoming more
common in beverages, canned fruits, confectionery products
and dessert syrups.
“Now, a quarter of the 45,000 items in the average
supermarket contain processed corn, often in the
form of high-fructose corn syrup.”

That’s…11,250 products
Complex Carbohydrates


What are complex carbohydrates?
 Starches
 Found primarily in; whole grains, nuts, seeds, legumes
and tubers (root veggies)
Did you know?
 Your body must break down complex carbs to simple
carbs before it can use them for energy
Complex Carbohydrates
The Role Of Carbohydrates

Your body converts all carbs to Glucose
 A simple sugar that’s the main source of
energy for our bodies
 The glucose that is not used is stored in the
liver and muscles as a starch-like substance
called; glycogen.
 When your body needs more energy the
glycogen is converted back to glucose.
 Excess carbs taken in and not used are
converted to body fat
Blood Sugar
When glucose is in your blood it is
utilized for energy and metabolized by
the hormone insulin
 Too much sugar in your blood will
increase insulin levels and create
insensitivity.
 This can, over time, cause type II
diabetes.
 Healthy fasting blood sugar:
Less than 100 mg/dl

Question
What is Type II Diabetes and
how does it affect the body?
Fiber, What is it? What does it
do?
 Is
an indigestible complex
carbohydrate that is found in
tough, stringy parts of vegetables,
fruits and whole grains.
Fiber helps move waste
through the digestive
system and helps prevent
against constipation.
Two Types
Soluble:
Turns to gel in water

Insoluble:
Doesn't dissolve in water

Fiber


Did you know?
 That if you eat enough
fiber throughout your
life, it can help prevent
against heart disease!
 It can also help control
diabetes by reducing
your blood glucose
levels
Eat between 20-35
grams of fiber a day!

Sources



Fruit
Vegetables w/edible
skins
Whole grains

Bran, cereal,
oatmeal, brown rice
Lowers Risk Factors




Improves blood glucose levels
Lowers “LDL” bad cholesterol
Reduces inflammation
Binds to potential cancer-causing agents,
helping to flush them out of the body
National Cancer Institute. (article from us
news.com)
How to get the Proper
amount of Fiber…
Start your day with a whole grain breakfast
cereal; Oatmeal!
 Choose whole fruit instead of fruit juice
 Eat 5 servings of fruit and vegetables a day!
 Select high-fiber snacks


Popcorn (no butter), raw veggies, nuts, apples,
pears, peaches, plums (edible skin)
Activity
List the majority of the foods you eat
that are carbohydrates.
 Write healthy alternative foods next to
the ones that may not be good choices.

INTERACTIVE STUDY GUIDE
http://glencoe.mcgrawhill.com/sites/dl/free/007872
6549/359988/InterActCh5Ls
2.html
“Do Now”
Please write down what you ate for;
 Breakfast, Lunch and Dinner yesterday.


Tonight input your meals into your
account for your Nutrition Project.

Remember to breakdown each meal by
ounces, cups, teaspoons, tablespoon,
etc.
Nutrition:
Protein
Chapter 5
Lesson 3
Analyzing Protein
Objective 1: Identify the role of
protein in your body
 Objective 2: Be able to identify
where you could obtain the 9 essential
amino acids
 Objective 3: Give an example of how
to make incomplete proteins complete
by combining foods

Review from Lesson 2



What are simple carbohydrates?
 Sugars; glucose, fructose, lactose
 Examples?
 Fruits, Milk, Cake, Candy, Pop
What are complex carbohydrates?
 Starches
 Examples?
 Whole grains, seeds, nuts, legumes, tubers
The body must break down__________
carbohydrates into ___________carbohydrates
before it can use them for energy.

Complex/simple
Protein, What is it? How does
it work?

Protein
Nutrients that help build and maintain body cells
and tissues
 Made up of chains called, Amino Acids


Your body can manufacture all but 9 of the
20 different amino acids that make up
proteins.

These 9 amino acids are known as Essential
Amino Acids
 So
where do we get them?
Complete Proteins

Complete Proteins
Contain adequate amounts of all nine essential
amino acids.
 Found in animal products

 Fish
 Meat
 Poultry
 Eggs
 Dairy
Products; milk, cheese, yogurt
Videos
“Milk the Deadly Poison”
http://www.youtube.com/watch?v=tYpafipJyDE
“Pink Slime”
http://www.youtube.com/watch?v=bTs-VWbVY5o
http://www.youtube.com/watch?v=bzjEurReduE
Cows Fed Candy
http://www.youtube.com/watch?v=iMcAtdholmM
Superbug found in Chicken
http://www.youtube.com/watch?v=fX-oeYZZsL8
Vegetarians




Do not eat meat
There is a difference between vegetarians and
vegans. What is it?
May have a challenge getting protein, so how do
they?
 Eggs, Milk, Cheese, Yogurt
 Beans, legumes, grains, nuts, seeds
Combining foods carefully is the key
 Ex: Legumes + Grains
 Ex: Nuts + Seeds
Incomplete Proteins

Incomplete Proteins
Lack one or more of the essential amino acids
 Sources

 Beans,
peas, nuts, and whole grains
 If you were to combine peanut butter and bread,
that would give you a complete protein

You don’t have to combine the incomplete
proteins in one meal, you just need to eat
them over the course of the day!
Role of Proteins

Proteins have many functions including;
During major growth periods such as;
adolescence, puberty, & pregnancy, the body
builds new cells and tissues from the amino
acids in proteins.
 Throughout your life your body replaces
damaged or worn-out cells by making new ones
from protein.

Role of Proteins
Your body also produces enzymes, hormones and
antibodies from proteins.
 Proteins help supply your body with energy, even
though they are not the main source.
 Proteins, like carbs, provide 4 calories per every 1
gram.
 Excess protein is converted to body fat

Activity
How many grams of protein should you
have per meal and per day? Do you
feel you are getting enough or too few?
 Does being active increase or decrease
protein needs? Why?
 Do most people need protein
supplements? Why?

INTERACTIVE STUDY GUIDE
http://glencoe.mcgrawhill.com/sites/dl/free/0078726
549/359988/InterActCh5Ls3.
html
“Do Now”
Please write down what you ate for;
 Breakfast, Lunch and Dinner yesterday.


Tonight input your meals into your
account for your Nutrition Project.

Remember to breakdown each meal by
ounces, cups, teaspoons, tablespoon,
etc.
Nutrition:
Fats/Vitamins/Minerals
Chapter 5
Lesson 4
Fats/Vitamins/Minerals




Objective 1: Compare and contrast
saturated, unsaturated and trans fatty acids
Objective 2: Understand cholesterol and
the difference between HDL and LDL
Objective 3: Identify the two types of
vitamins and their benefits
Objectives 4: Identify and explain the
benefits of minerals
Fats
Fats are a type of lipid
 Lipid- A fatty substance that does not
dissolve in water
 In your bloodstream they are stored as
triglycerides and cholesterol
 Fats provide more than TWICE the energy
of carbs or proteins
 9 calories = 1 gram

Fats
The building blocks of fats are called fatty
acids
 Fatty acids that your body needs but cannot
produce are called essential fatty acids
 Classified as 2 types depending on their
chemical composition

Saturated
 Unsaturated
 Most fats are a mixture of both types

Saturated Fatty Acids

Saturated fatty acids hold all the
hydrogen atoms they can, meaning
they are solid at room temperature

Examples: Animal fats/tropical oils
 Palm
oil, Coconut oil
 Beef, pork, egg yolks, and dairy foods are
higher in saturated fat than chicken and fish.
 High
intake of saturated fat =
increased risk of heart disease
Unsaturated Fatty Acids

Unsaturated fatty acids have at least 1
unsaturated bond, meaning they have
room to add hydrogen.

Examples: Vegetable fats
 Olive,


canola, soybean, corn and cottonseed
oils
Typically liquids (oils) at room temperature
Increase in unsaturated fatty acids
= lower risk of heart disease
2 Types of Unsaturated Fat

Monounsaturated




Have only one
unsaturated bond
Are liquid at room
temperature
Solidify when
refrigerated
Examples


Olive Oil
Canola Oil

Polyunsaturated



Have more than one
unsaturated bond
Liquid at room temp
and in the
refrigerator
Examples


Safflower Oil
Corn Oil
Trans-Fats/ Hydrogenated
Oils

Trans fatty Acids

Trans fats (or trans fatty acids) are created in an
industrial process that adds hydrogen to liquid
vegetable oils to make them more solid. Another
name for trans fats is “partially hydrogenated
oils."
 Trans
fats give foods a desirable taste and texture.
 Inexpensive to produce and lasts a long time
 Examples:


Fried Foods (Fries, Doughnuts, Chicken)
Baked Goods (Pie crust, cookies, crackers, margarine)
Question

Do you think trans-fats are better or
worse for you than fat found in food?
Why?
Video
Trans-Fats
http://www.youtube.com/watch?v=2S1mQYO0g68
Cholesterol

Cholesterol
A waxy lipid-like substance that circulates in
blood.
 Cannot dissolve in your blood, carried by
lipoproteins

2
major types
 LDL- Low Density “bad”
 HDL- High Density  “good”

A high intake saturated & trans fat can lead
to an increase in cholesterol
Video
Cholesterol
http://www.healthline.com/understandingcholesterol/anatomy-animations#1/bodies-in-motioncholesterol
Role of Fats




Fats are essential to transport vitamins, A,D,E, and
K in your blood.
 They serve as sources of linoleic acid, an
essential fatty acid that is needed for growth and
healthy skin.
Fats add texture and flavor to foods
Help satisfy hunger longer than carbs and proteins
No more than 20-30% of your daily caloric
intake
Role of Fats
Omega 3 fatty acids found in fish oil,
eggs and seeds may help in lessening
inflammation and improving joint
health.
 Good fat and HDL cholesterol aid in
reducing risks for heart disease and
improve brain function

Risks & Blood Levels
Fasting Triglyceride levels <150 mg/dl
 Fasting Cholesterol levels should be
- Total <200
- LDL <100
- HDL >40
- Ratio 4:1

Activity
What is considered a healthy total
cholesterol LDL, HDL and ratio? What
are the risks of having high total
Cholesterol, LDL and Triglycerides?
 Are cholesterol & triglycerides levels
controllable? How?
 What changes can you make to your
diet, to decrease saturated and trans
fat? Explain…

Vitamins

Vitamins

Are compounds that help regulate many vital
body processes including;
 Digestion,
nutrients.

absorption, and metabolism of other
2 types: Water or Fat soluble
 Water-
Dissolve in water, and pass easily into the
blood during digestion. (figure 5.1)

Ex: Vitamins C, B1, B2, Niacin, B6, B12, Folic Acid
 Fat
Absorbed, stored and transported in fat (Fig 5. 2)
Ex: Vitamins A, D, E, and K
Vitamins, Function & Sources
http://www.emedicinehealth.com/vitamin
s_their_functions_and_sourceshealth/article_em.htm
Minerals/Water


Minerals
 Substances that the body cannot manufacture but are
needed to form healthy bones and teeth.
 Ex: Calcium, Phosphorus, Magnesium, Iron
Water
 Vital to our everyday body function
 Lubricates your joins and mucous membranes
 Drink 8 cups a day
 Some beverages (caffeine, juice) cause us to lose some
of the water through increased urination.
 Some fruits and vegetables contain water
Minerals, Function & Sources
http://www.emedicinehealth.com/mineral
s_their_functions_and_sourceshealth/article_em.htm
Radiating Lettuce and Spinach

http://www.cnn.com/video/#/video/bestoftv/
2008/08/21/ldt.schiavone.food.safety.cnn?ire
f=videosearch

http://cbs5.com/health/radiation.lettuce.spin
ach.2.800109.html?detectflash=false
Continued…

Arsenic in rice


http://abcnews.go.com/Health/arsenicrice-report-finds-worrisomelevels/story?id=17267872
BPA in canned goods

http://www.nbcchicago.com/video/#!/new
s/health/Obesity---BPA/170329476
Activity
How can you assure you are getting a
balance of vitamins and minerals in
your diet? Why is this important?
 How can you tell if you are hydrated?

Interactive Study Guide

http://glencoe.mcgrawhill.com/sites/dl/free/0078726549/3599
88/InterActCh5Ls2.html