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Setting Goals
Lesson 1
Carbohydrates, Fats
& Proteins
pages 190-201
What are the 3 classes of nutrients that supply your body
with energy and how does the body obtain the energy from
foods?
Describe the roles that carbohydrates, fats & proteins
play in your body.
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Chapter 8 Food and Nutrition
Setting Goals
Foods Supply Nutrients
Nutrients – substances that the body needs to regulate
bodily functions, promote growth, repair body tissues and
obtain energy.
6 classes of Nutrients:
1. Carbohydrates – used as a source of energy #1
2. Fats – used as a source of energy #2
3. Proteins – used as a source of energy #3
4. Vitamins – assist with chemical reactions
5. Minerals - assist with body processes
6. Water – transports nutrients
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Chapter 8 Food and Nutrition
Foods Supply
Setting Goals Energy
Fuel for Your Body – When your body uses the nutrients in
foods, chemical reactions occurs inside your cells causing
energy to be released. Metabolism: the process by which
your body breaks down food to release energy for the growth
and repair of body tissues.
Calories: The amount of energy released when nutrients are
broken down. The more calories a food has the more energy it
contains. Calories in food should equal the calories your body
needs for energy.
Do the Math for figure 1 on page 193. Which lunch should
you eat?...WHY? OPTION 1: 2 slices of pizza. Each slice is
375 calories. OPTION 2: 1 slice of pizza-375 calories, Small
salad-180 calories, small glass of apple juice-110 calories & an
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orange 85 calories
Chapter 8 Food and Nutrition
Carbohydrates
Setting Goals
Carbohydrates
Setting Goals continued…
Fiber – a type of complex carbohydrate found in whole-grain
breads, cereals, vegetables, fruits, nuts, beans, & seeds). It
cannot be completely broken and is beneficial in: preventing
constipation, reduces risk of colon cancer and helps prevent
heart disease.
Energy Reserves – When you eat more carbohydrates then
your body can use, the extra glucose (sugar) gets stored as
glycogen (a type of starch). When your body needs more sugar,
the stored glycogen is converted back to glucose to be used.
BUT when the body’s glycogen stores are full, the excess
carbs get stored as fat!
SO what happens if you DO NOT USE the excess
carbs that you eat? Slide 5 of 27
Chapter 8 Food and Nutrition
Carbohydrates
Setting Goals continued…
Daily Carbohydrate Intake – 45 to 65% of a person’s daily
calorie intake come from carbohydrates.
Fats
Setting Goals
Fats continued…
Setting Goals
Proteins
Setting Goals
Proteins
Setting Goals
2 Types of Protein:
1. Complete – protein that comes from animal
Sources. It contains ALL 9 essential Amino Acids (meat, fish)
2. Incomplete – from
plant sources contains some of
the Amino Acids (beans, nuts)
Daily Protein Intake – 10 to 35%
of your daily calories should be
protein.
Proteins for Vegetarians –
combining 2 or more sources of
protein can provide all the
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essential amino acids.
Chapter 8 Food and Nutrition
What bad
Setting Goals eating habit
Breaking a Bad Habit do you need
The key to changing a habit you don’t like to break?
is to replace it with a new, positive habit.
The steps given here will help you change almost any
habit:
Define the habit you want to change
Describe your habit in a specific way.
Setting Goals
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Chapter 8 Food and Nutrition
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Chapter 8 Food and Nutrition
Setting Goals
Setting Goals
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Chapter 8 Food and Nutrition
Setting Goals
Lesson 2
Vitamins,
Minerals & Water
pages 202-209
Vitamins
Setting Goals
Minerals
Setting Goals
Vitamins
Setting Goals & Mineral Supplements
Vitamins & Mineral Supplements
are not usually necessary if your
diet is nutritious and well-
balanced.
A health care provider can advise
you about how much is the right
amount of supplemental vitamins
and minerals you need based on
diet and blood work.
Taking vitamins and minerals in
excess of what your body needs,
can be dangerous to your health
(diarrhea, vomiting, rash, severe
headaches, hair loss, jointSlide
pain..).
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Chapter 8 Food and Nutrition
Water
Setting Goals
Water
Setting Goals
How Much Water?
10 - 8 ounce cups of water per day for females
14 – 8 ounce cups of water per day for males
Drink 2 cups, 2 hours before
exercise. Rehydrate every
15 mins. While Exercising.
(Only need sport drink
With carbohydrates
If exercising longer than
An hour. Electrolytes are
needed for more than 5
hours of exercise.)
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Chapter 8 Food and Nutrition
Setting Goals
Lesson 3
Guidelines for
Healthy Eating
pages 210-214
The Dietary
Setting Goals
Guidelines
provides information
on how to: make
smart food choices,
balance food intake
with physical activity,
get the most nutrition
out of the calories you
consume and Handle
food safely
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Chapter 8 Food and Nutrition
Dietary Guidelines
Setting Goals
Make Smart Food Choices – Choose a wide variety of
foods…complex carbs like whole grain foods, fruit, veggies,
and drink low fat/non fat milk
My PLATE
Setting Goals-5 food
groups
Balancing Calories– Eat more
of veggies and grains. Watch
portion sizes
Foods to Increase & Foods to
Reduce– Half your plate should
be fruit and veggies. Half the
grains should be whole grains,
milk should be low or fat free.
Protein should be lean meats
Create Your Own MyPlate
Plan–visit this website…
https://www.choosemyplate.gov
/ Plan meals that meet YOUR Slide 25 of 27
caloric needs.
Chapter 8 Food and Nutrition
Setting Goals
My PLATE
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Chapter 8 Food and Nutrition
Using
Setting GoalsFood Guidelines
REVIEW,
Setting Chapter
Goals 8 Food & Nutrition
LESSONS: 1, 2, & 3
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