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Food Choices. Why do we eat?. Physical need survival, growth, energy, & fitness Environment culture, family, advertising, time & $$ Emotions boredom, depression, happiness. Nutrient Types. Carbohydrates Fiber Fats Proteins Water Vitamins Minerals. Carbohydrates.
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Why do we eat? • Physical need survival, growth, energy, & fitness • Environment culture, family, advertising, time & $$ • Emotions boredom, depression, happiness
Nutrient Types • Carbohydrates • Fiber • Fats • Proteins • Water • Vitamins • Minerals
Carbohydrates • Bodies main source of energy • 55-65% of diet should come from Carbo’s • Mainly found in plant sources • There are two types: 1. Complex...(vegetables, legumes, pasta, seeds, and nuts) 2. Simple...(sugars, fruits, some veggies, milk)
Fiber • It is a complex carbohydrate • It serves no nutritional value, can not be digested by humans. • Aids the body in digestion. • Can decrease your chances of cancer and heart disease • excellent source to lose weight.
Lipids...does not dissolve in water. 2 types.... (1)Saturated(animal fat) (2)Unsaturated(Veggie) The more hydrogenated the more saturated. 30% diet from fat 2X energy as Carbo’s & Protein Carry fat-soluble vitamins A,D,K in blood. add flavor to food. take longer to digest cushions organs FATS
Cholesterol • Fatlike substance, but not a nutrient. • Can form fat deposits on wall of arteries Atheroselerosis • Body can make without aid of diet. • Functions in the body: 1. essential for cell wall construction 2. needed to make hormones and bile 3. transmission of nerve impulses • 2 types of cholesterol: 1. Low-Density Lipoproteins (BAD) 2. High-Density Lipoproteins (GOOD)
Protein • used for building & maintaining all body tissue. • Help regulate body processes... enzymes, hormones & antibodies • 10-15% of diet should come from protein • sources include...meat, fish, poultry, eggs, dairy products, nuts, seeds, legumes
Vitamins • Micronutrients • regulate many vital body processes • they trigger reactions with enzymes. • 2 groups... 1. water-soluble 2. fat-soluble
Water • Work as catalyst • H20 most essential • 2/3 body is water • transports food & waste • lubricates joints & mucous membranes • regulates body temp. • you need 10 cups/day
Minerals • Elements needed in small quantities for forming healthy bones and teeth, and for regulating many body processes.
Food Guide Pyramid • Grains-Orange band-make half your grains whole-at least 6oz. every day • Vegetables-Green band-Vary your veggies-2.5 cups every day • Fruits-Red band-Focus on fruits- 2 cups each day * Oils (Yellow band) are not a food group, but you need some for good health. Get your oils from fish, nuts, and liquid oils such as corn oil, soybean oil and canola oil. • Milk-Blue band-Get your calcium rich foods-3 cups every day • Meat, fish, poultry, nuts, legumes-Purple band Go lean with protein-Eat 5.5 oz. every day
Extra Credit Options • http://www.mypyramid.gov/mypyramid/index.aspx
What kind of diet should you have? • Low in fat, especially saturated fat. • Eat plenty of vegetables, fruit, grains • control sugar intake, use in moderation • use low salt and sodium
When should you eat? • 3-5 times a day • breakfast most important • try to snack on something healthy between meals. • If you eat out, choose a meal that is not high in fat. • When you are hungry, fuel your body