Choosing healthy foods
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Nutrition: the sum of the processes by which
humans, animals, and plants consume foods.
Nutrient: a substance in food that helps with
body processes.
Calorie: unit of energy produced by food.
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Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
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Protein: a nutrient needed for growth, and to
build and repair body tissues.
2 kinds of Proteins: Complete and Incomplete
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Complete proteins: contains all the essential amino
acids.
 Amino acids: building blocks that make up proteins.
 Example: meat, fish, milk, yogurt, eggs.
 Your body needs 20 amino acids. The body only produces
11.
 Essential amino acids: the 9 AA that your body cannot
produce.
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Incomplete Protein: protein from plant sources
that does not contain all of the essential amino
acids.
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Ex: grains, legumes, nuts and seeds.
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Carbohydrates: main source of energy for the
body.
Body can only store a certain amount of carbs, the
rest is stored as fat.
 2 types: Simple and Complex
 Simple: sugars that enter the bloodstream rapidly
and provide quick energy.
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 Provide calories, but small amount of vitamins and
minerals.
 Found naturally in fruits, honey, and milk.
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Fats: provides energy and helps the body store
and use vitamins.
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Fats supply more than twice the amount of calories
than proteins and carbohydrates.
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Saturated fats: found in dairy products, solid
vegetable fat and meat poultry.(solid form)
 Contribute to body’s cholesterol: fat-like substance
made by the body and found in certain foods.
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Unsaturated Fats: a type of fat obtained from
plant products and fish. (usually liquid form)
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2 types: polyunsaturated and monounsaturated
 Polyunsaturated: sunflower, corn, and soybean oils.
 Monounsaturated: olive oil and canola oils.
Trans-fatty acids: fatty acids that are formed when
vegetable oils are processed into solid fats. (margarine,
shortening)
- process is called hydrogenation- makes oils more
solid, more stable.
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Vitamin: a nutrient that helps the body use
carbs, proteins and fats.
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Provide no energy to body, but helps release energy
from other nutrients.
Fat- soluble vitamins: vitamin that dissolves in fat and
can be stored in body. (A, D, E, K)
Water- soluble: vitamin that dissolves in water and
cannot be stored by the body in large amounts. ( C,B)
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Mineral: regulates many chemical reactions in
body.
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2 types: Macro minerals and Trace minerals
 Macro: required in amounts larger than 100mg.
 Examples: calcium, sodium.
 Trace Minerals: needed in very small amounts.
Examples: iron and zinc. Important to macro minerals.
Water is involved with all body processes.
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Makes up the basic part of blood, regulates body
temperature.
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Dehydration: a condition when water content of the
body has fallen extremely low.
 Can be caused by lack of water intake, dry environment,
fever, vomiting.
 Common signs: fatigue, dry mouth, dizziness, weakness,
dry skin, rapid pulse
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How much water is needed?
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Sources: juice, milk, soup, frozen juice pops, fruits,
and vegetables
Do not substitute soda for water. These have
caffeine, which is a diuretic.
 Diuretic: product that increases the amount of urine
excreted.
Important to drink water when sick to make sure you do
not dehydrate!
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Herbal supplements: contain extracts or
ingredients from the roots, berries, seeds, or
flowers of plants.
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Tablets, capsules, powders, gelcaps, liquids
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Creatine: amino acid made in liver, kidneys and
pancreas. Also found in meat and fish.
 Popular dietary supplement used in teens to increase
performance in sports.
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Protein supplements: product taken orally that
contains proteins that are intended to
supplement diet and are not considered food.
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People who take these supplements want to build
muscle. However, excess protein will turn to fat, not
muscle.
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Nutrition facts: title of information panel that is
required on most foods.
Serving size: list of amount of food that is
considered a serving. (determined by the FDA,
not the manufacturer of the product.)
Servings per container: list of number of
serving in the container or package.
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Calories: listing of calories in ONE serving.
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Calories from fat:
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Percent daily value: The portion of daily
amount of a nutrient provided by one serving.
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Ingredients: listed by weight.
Healthy
Fat free
Low fat
Lean
Light
Cholesterol free
_______ free
fresh
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Less ________
High ________
Food additives: may add nutrients, flavor,
color, texture.
Enriched food: nutrients lost during processing
and are added back into food.
Fortified food: nutrients not usually found in
food are added. Ex: orange juice w/ calcium
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USDA: U.S. department of agriculture
Designed to promote health
1. Eat a variety of foods and keep foods safe to
eat.
2. Balance the food you eat with physical
activity.
3. Choose a diet low in fat, saturated fat, and
cholesterol.
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4. Choose a diet with plenty of grain products,
vegetables, and fruits.
5. choose a diet moderate in sugars, salt, and
sodium.
6. Do not drink alcohol, or drink in moderation
(if you are an adult.)
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Vegan: excludes foods of animal origin
Lacto-vegetarian: excludes eggs, fish, poultry,
and meat.
Lacto-ovo-vegetarian: excludes fish, poultry,
and red meat
Semi-vegetarian: excludes red meat.
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Animal products are sources of fat, saturated, and
cholesterol.
Less likely to develop high blood pressure, heart
disease, diabetes, and breast and colon cancer.
Easy to maintain healthy weight
* you should talk to parents of guardian if you
choose these diets.
* you still need to get the nutrients from other
sources.