NUTRITION

READ EACH STATEMENT BELOW AND RESPOND BY WRITING YES, NO, OR SOMETIMES FOR EACH ITEM. WRITE YES ONLY

FOR ITEMS THAT YOU PRACTICE REGULARLY.

1. I eat a variety of foods that provide nutrients my body needs. 

2. I include plenty of fruits, vegetables, and grain products such as pasta, rice, and bread in my eating plan.

3. I cut away visible fat or chose lower-fat meats and remove the skin from chicken.

4. I make an effort to trade off my intake of fried foods and other foods I think might be high in fat with lower-fat foods. 

5. I taste food before salting it.

6. I choose nutritious snacks. 7. I eat the recommended servings from the five food groups from the Food Guide Pyramid. 8. I follow a nutritious eating plan at breakfast everyday.9. I know how to read nutrition labels and use that information when shopping for food products. 10. I am able to spot false or misleading claims and promises in food ads.

SURVEY

• 5 points for “Yes”• 3 points for “Sometimes”• 0 points for “No”

SURVEY CONTINUED:

• 45-50: Your knowledge and behaviors suggest that you are taking good care of your health• 30-44: You are making some healthful food

decisions and recognize some of the benefits of good nutrition.• 15-29: You may understand that good

nutrition is important, but you need to make wiser food choices• 0-14: Your food choices and level of nutrition

knowledge may be putting your body at risk for now and in the future.

PAPER SET UP:

• Turn paper sideways• Fold your paper in thirds• Write Carbohydrates, Proteins, and Fats across

the top of your paper.

CARBOHYDRATES

• The starches and sugars found in food• Body’s preferred source of energyClassified:• Simple Carbohydrates• Complex CarbohydratesRecommended:55% to 60% of our daily calories comes from Carbs

SIMPLE CARBOHYDRATES

• Simple Carbohydrates, or sugar, are present naturally in fruits, some vegetables, and milk• Fructose: fruit• Lactose: milk• Maltose: grains• Sucrose: table sugar

• Sugar is added to manufactured products: candy, cookies, soft drinks, and other sweets.

COMPLEX CARBOHYDRATES

• Starches • Found in rice, grains, seeds, nuts, legumes and

tubers

ROLE OF CARBOHYDRATES

• Complex Carbohydrates are converted to glucose, a simple sugar and the body’s chief fuel.• Glucose that is not used right away is stored in

muscles and liver….turns into glycogen. • Later when the body needs more glucose, the

glycogen is converted back into glucose for the body to burn.

FIBER

• Form of a complex carbohydrate• Help moves waste through the digestive system

• Vegetables, Fruits, whole grain products, whole-wheat breads and pastas, brown rice, oatmeal,

• Recommended to get 25 grams per day.

PROTEINS

• Nutrients that help build and maintain body tissues. • Made up of amino acids: chains of building blocks

(substances that make up body proteins)• Our body makes all but 9 of the 20 different

amino acids. • 9- are known as essential amino acids (we get

these from foods)

COMPLETE PROTEINS

• Include the essential amino acids that the body needs and in the proper amounts

• Fish, meat, poultry, eggs, milk, cheese, yogurt, and soybean products

INCOMPLETE PROTEINS

• Sources of proteins that lack some of the essential amino acids.

• Legumes, nuts, whole grains, seeds.

FATS

• YOUR BODY NEEDS FAT!!!!

• Represent the most concentrated form of energy.

• Fats are a type of lipid (a fatty substance that does not dissolve in water)

SATURATED FATS

• High intake of saturated fats is associated with an increased risk of heart disease• Animal fats: beef, pork, egg

yolks, dairy food.• Tropical oils: palm oil, palm

kernel oil, coconut oil.• Become solid or semi solid at

room temp

UNSATURATED FATS

• Vegetable fats: olive oil, canola, soybean, corn

• Liquid at room temp

ROLE OF FATS

• Carry vitamins into your blood• Serve as sources of linoleic acid (essential fatty

acid we do not produce)• Help satisfy hunger• 30% of calories should come from fat

OTHER IMPORTANT NUTRIENTS

• Vitamins: Compounds that regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients.• Minerals: inorganic

substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes.• Water!!! = regulator