Getting and Using Nutrients

1. Getting and Using Nutrients Week 2 Applying Nutrition to the Food Label and Using ChooseMyPlate.gov

2. Getting and Using NutrientsFocus: Food Label and My Plate

3. Week 2 Key Terms to Know

4. 1. Complex Carbohydrates • Starches (grains, vegetables, dry beans, peas, and lentils) that are made of many sugars, attached together. During digestion the body breaks these down into single sugars used in the blood to make energy.

5. 2. Simple Carbohydrates • Sugars made of one or two sugar units. Some are a natural part of foods - fruit (fructose) and milk (lactose) which contain other important nutrients. Added sugar or table sugar (sucrose) is from sugar cane that is added to make candy, cakes, etc.

6. Recall: What is the difference in complex carbohydrates and simple carbohydrates? • Complex carbohydrates are_______. • Simple carbohydrates are ________.

7. 3. Dietary Fiber • Plant material that can’t be digested; aids in digestion, protects from heart disease and cancer. Cellulose

8. 4. Saturated Fats • Solid at room temperature; butter, stick margarine and fats in meat, poultry, and dairy products.

9. 5. Unsaturated Fats • Liquid at room temperature; vegetable oils, nuts, olives and avocados.

10. Recall: What is the difference in saturated and unsaturated fats? • Saturated fats are _______________. • Unsaturated fats are _____________.

11. Unsaturated VS Saturated

12. Nuts and dried fruit are quick healthy snacks. • videos\trailmix.wmv

13. 6. Cholesterol • Waxy substance that is part of every cell in your body which is produced by your body or obtained from animal sources: meat, poultry, fish, egg yolks and dairy.

16. 7. Amino Acids (protein sub units) • Small units that make up protein, arranged by your body; some are produced by your body and the ones you can’t make are called essential. They must be obtained from foods (all plants and animals) you eat.

17. 8. Water-soluble Vitamins • Vitamin C and the B vitamins dissolve in the water in your body and can’t be stored. They must be eaten regularly from a variety of foods.

18. 9. Fat-soluble Vitamins • Vitamins A, D, E and K dissolve and are stored in fat – both in foods and in your body. They are pulled as needed from your body fat and liver.

19. Recall: What is the difference in water-soluble and fat-soluble vitamins? • Water soluble vitamins – • B – Complex vitamins and Vitamin C • Used today and aren’t stored • Fat soluble vitamins – • Vitamins A, D, E, K • Stored in the fatty tissue until needed

20. 10. Major Minerals • Macrominerals have special duties to perform in your body: calcium, phosphorous, magnesium, sodium (electrolyte), chlorine (electrolyte) and potassium (electrolyte).

21. 11. Trace Minerals • Microminerals needed in small amounts but are vital to your health: iron, iodine, zinc, selenium, copper, fluorine,etc.

22. 12. Water • Necessary inorganic nutrient, found in most foods, which is a part of every cell, tissue and organ in your body; major component of body fluids such as blood, saliva, digestive juices and urine.

23. 13. Phytochemicals • Chemical compounds found in plants that act as antioxidants, enhance immunity, keeps cancer cells from forming/multiplying, influences production of cholesterol and protect from diseases.

24. The next few slides are FYI

25. Carotenoid - lycopene (antioxidant) & red fruits/vegetables. • Tomatoes, red and pink grapefruit, watermelon, papaya and guava; ability to fight heart disease and some cancers. papaya guava

26. Carotenoids - lutein and zeaxanthin (antioxidant) & green veggies • Spinach, collards, kale and broccoli; ability to protect your eyes by keeping your retina strong. collards kale spinach

27. Cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, kale, and turnips; reduce the risk of cancerous tumors!

28. Carotenoids - beta-carotene (antioxidant) & orange-yellow veggies. • Sweet potatoes, mangos, carrots, and apricots; enhance the immune system. apricots mango

29. Flavonoid - anthocyanins (antioxidant) & blue/purple vegetables/fruits. • Blueberries, eggplant, raspberries, purple onion, grapes, raisins; boost body’s defense of harmful carcinogens (toxins/posins).

30. Flavonoids - quercetin (antioxidant) & white veggies/fruits. • Garlic, chives, scallions, leeks, and any variety of onion, (allicin): lower cholesterol and blood pressure and increase the body’s ability to fight infections. • Cauliflower (indoles & sulfaforaphanes): inhibit cancer growth. • Pears and green grapes (polyphenols); reduce the risk of certain cancers. chives leeks scallions

31. From Chef Talk: What’s the difference in leeks and scallions and chives? • Leeks are vegetables. Sometimes interchangeable with onions. (Leek and potato soup) Green leaves of leeks are very tough and fibrous and not eaten, but are excellent as a garnish. • Scallions are green onions. Good for salads, baked potatoes, etc. • Chives are herbs from the onion family with a mild flavor. Leaves are used for seasoning and garnishing.

32. Celebrate the Phytochemicals found in Fruits and Vegetables • videos\color fr.wmv

33. 14. Dietary Guidelines • Advice to Americans about food choices and active living for all healthy people age 2+. It is an eating plan to follow for wellness.

34. 15. Nutrient Dense • Foods that contribute a significant amount of several nutrients compared with food energy, or calories. The greater nutrient contribution a food makes as related to calories, the higher the nutrient density. Fats, soft drinks and candy are not nutrient dense. Kale is number one and collard greens is number two.

35. 16. MyPlate • A symbol used to serve as a reminder to help consumers make healthier food choices. The icon emphasizes the fruit, vegetable, grains, protein foods, and dairy groups.

37. MyPlate video clips • http://www.choosemyplate.gov/videos.html

38. 17. Daily Values (%DV) • Represents percentage per serving of each nutritional item listed on new food labels based on daily intakes of 2,000 calorie diet.

39. 18. Nutrient Deficiency • Shortage that may result in poor health or lack of energy; takes a long time to become apparent - such as inadequate intake of calcium during the teen years and osteoporosis during your senior citizen years.

40. 19. Malnutrition • Serious health problems caused by a continuing lack of nutrients or the body’s poor absorption or use of nutrients; due to food shortages, poverty or poor food choices.

41. 20. Calories (Input and Output) • Units used to measure theenergy you use (output) from swimming to thinking. Units used to measure the amount of energy you get(input) from carbohydrates (4cal/g), fats (9cal/g) and proteins (4 cal/g).

42. How does 200 calories look? • http://www.wisegeek.com/what-does-200-calories-look-like.htm

43. Activity Break: 15 minutes • Using your Key Terms, you will complete Getting & Using Nutrient Match-Up, solo. • Let’s Begin!

44. Key Concepts: Getting and Using Nutrients The tool to use!

45. 126 × 190 - istockphoto.com 126 × 190 - istockphoto.com 126 × 190 - istockphoto.com 126 × 190 - istockphoto.com Nutrients for Wellness • Empty Calories or Examples of Very Few Nutrient Dense Foods

46. What do nutrients do for you?

47. 1.Give you energy: • Carbohydrates, fats and proteins supplythe energy you need for all of your daily activities.

48. How does food supply energy? • Energy is provided by cellular respiration in the mitochondrion of the cell.

49. 2.Build and repair your body. • Proteins promote growth, build new body tissues and repair worn-out cells. • If carbs and fats are in short supply, your body uses protein to burn for energy. Then proteins can’t perform their jobs.

50. fit the enzyme, like putting a key into a lock, as shown below: • thousands of different reactions) • Enzymes have an active site that fits with their substrate in 3.Keeps your body processes going. • Vitamins and minerals provide the spark that keeps your body’s many systems running smoothly. • Vitamins and minerals do not provide energy or build tissues. Instead they play key roles in regulating these processes.