Do Eggs and Beef and Butter Have Alot of Carbs
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LESSON 2: NUTRIENTS & FOOD LABEL FACTS
Nutrients
At present that we take studied the Food Guide Pyramid y'all should be familiar with the variety of nutritious foods bachelor. Y'all may be wondering why one food is better for you lot than another. Today we are going to study the nutrients in foods that make this difference. Nutrients are vitamins, minerals, carbohydrates, proteins, fats, and water. These half-dozen essential nutrients are something we all need for growth, energy, and for maintenance and repair of our cells. Eating a well-counterbalanced nutrition with a wide multifariousness of foods volition provide you with the right amount of all the nutrients you lot demand.
ane) Water
Does anyone know what our bodies are made of?(Bodies are fabricated of bones, blood, muscle, fatty, H2o.) Water is a nutrient that makes upward 60% of our trunk weight. It is important in many functions, it is part of every cell in every tissue in the torso. Water carries other nutrients to all parts of the body, it carries waste out of the body and it helps to regulate trunk temperature.
When y'all run or play sports your body heats up pretty quickly. Who sweats a lot when they are outside playing??? Your body starts to sweat as a way to get rid of the heat. When the sweat evaporates on your skin your trunk and blood go cool. It is very important to replace the fluid that is lost by sweating so your body does not get dehydrated. If y'all get dehydrated the torso cannot cool itself anymore and your performance will driblet. Without enough water, whether y'all are exercising or sitting all day, you are at take chances for dehydration which tin be fatal.
*Almost 8 eight ounce glasses are needed each solar day just to go along our body working properly.
2) Poly peptide
Protein is a nutrient used to make and repair our body cells (similar blood and muscle cells). About 1/2 of your dry body weight is protein. If yous do not eat plenty carbohydrates, protein volition exist inverse to carbohydrates so that yous can go energy. If you eat likewise much protein, the extra corporeality will be changed into fatty and stored in your muscles to apply later. Your body cannot store protein equally protein so yous need to eat some every 24-hour interval. Your muscles demand some poly peptide every twenty-four hours specially if you play sports, run or exercise. Taking in the right corporeality of protein can help build strong muscles. Can you name some foods that are high in protein?(craven, meat, seafood, milk, eggs, cheese, basics, stale beans and peas).
3) Carbohydrate
What do y'all recall of when you lot hear the word carbohydrate??? Energy! Carbohydrates are the chief (number one) source of energy for our bodies. With plenty carbohydrates, the protein and fatty that we eat tin practice their jobs. If yous think our written report of the food guide pyramid yous'll remember that the carbohydrates were the largest group on the lesser of the pyramid.
If we do not eat enough carbohydrates, the protein and fat that we eat have to be used for free energy and cannot do their jobs of promoting growth and activity. Growing children need a bit more carbohydrates because you are more agile and your bodies are withal developing.
There are two types of carbohydrates, do you lot know the difference??? SIMPLE and COMPLEX carbohydrates. Can y'all name some foods that are high in carbohydrates? (breads, cereal, pasta, fruits, jelly, vegetables, sugar, love) The difference between these groups is that the simple carbohydrates are in a uncomplicated sugar form like jelly, jam, honey, saccharide; while the complex carbohydrates have to be broken down by the torso through digestion before they are in the unproblematic form. It is recommended that we get most of our energy from the complex sugar group because the length of time information technology takes to absorb the nutrient provides free energy for a longer time. Some complex carbohydrates include breads, pasta, fruits, and vegetables.
Sugar While we are talking about Simple carbohydrates lets focus on sugar. Sugar is a source of calories merely it has NO nutrients at all. It provides no vitamins or minerals merely empty calories. Do you lot think it would be a good idea to get all of your calories from sugary foods??? (NO) This would go on you from getting whatsoever vitamins, minerals, and protein that your body needs to be salubrious and strong! Another big problem with saccharide is that it causes tooth decay. If you left a tooth sitting in a drinking glass of water with sugar you lot would run into how information technology eats away at the tooth, leaving holes and brown decay. Natural sugars are a great substitute for sweetness treats. Instead of candy or soda y'all could have fresh fruit or fruit juice.
Fiber Some of those Circuitous carbohydrates we were talking most take another benefit. They are high in fiber. Fiber is the plant textile that cannot be digested by your body. It is best seen as the "strings" in celery or the veins in a lettuce leaf. Considering we tin't digest it, it passes through our torso and helps to movement all the other food and nutrients along with information technology. This is very good considering it helps prevent heart disease, cancer of the intestines, diabetes and obesity. High-fiber diets are normally depression in fat and very filling. Some high-fiber foods are fruits with seeds and peels, vegetables, beans, and whole grain cereals.
4) Fatty
Fat is a food that is the most concentrated source of free energy for the body. What happens when we eat also much fat? We store it in our body. What well-nigh when we consume also many calories? Extra calories as well get stored every bit fat if they are not used up for energy that day.
Do you lot know why our bodies shop fat??? One of the reasons is and then information technology can be used for energy later on on. The fat we store in our body protects our vital organs. Fat gets deposited nether the skin where it works to go along our bodies warm by insulating and preventing rut loss. Fat is necessary in our diets considering it is the only carrier of some vitamins called fat-soluble vitamins and essential fatty acids. All normal people need some fat in their diet each twenty-four hours. Only 25-30% of your total daily calories should come from foods containing fatty. What foods do you know of that are sources of fat??? (butter, margarine, salad dressing, fried foods, chocolate, nuts, seeds and oil)
5) Vitamins
Vitamins are a category of nutrients that include: Fatty-soluble vitamins A,D,East,and One thousand Water-soluble vitamins B and C.
Vitamins go on the states good for you, prevent illness, help us grow properly, use energy, have adept vision and keep us in proper condition. As with calories, children need more vitamins every day considering they are growing and their bodies are developing.
Vitamin A is primarily responsible for adept eye sight at night; helps proceed u.s. from getting infections; helps keep skin salubrious; and supports normal os growth. Some practiced sources of vitamin A are dark green or yellow vegetables and fruits similar turnip greens, spinach, sweet potatoes, carrots, mangos, and cantaloupe.
B Vitamins help our bodies to use carbohydrates, protein, and fat; to maintain a healthy nervous system; produce new red blood cells; and apply minerals. The best known B vitamins are Thiamin, Riboflavin, and Niacin. Everybody needs the B-Complex vitamins each mean solar day. We become them from whole grain breads and cereals (or enriched breads and cereals), eggs, milk, cheese, meat, fish, poultry, and green leafy vegetables.
Vitamin C is needed to class collagen which holds our cells together. It helps make our cells strong and then that they are better able to fight infection and heal wounds quickly. Vitamin C is also needed for good for you teeth and gums; and it helps in absorption of Iron which we will talk about more after. Our body has no manner to shop vitamin C so nosotros demand to get some every day. What foods do y'all know of that are high in Vitamin C??? (oranges, citrus fruits, pineapple, strawberries, tomatoes, potatoes, and green leafy vegetables.)
half-dozen) Minerals
Minerals are another nutrient category that, similar vitamins, include a number of different forms. When we talk almost minerals nosotros are referring to calcium, iodide, phosphorous, fluorine, potassium, zinc and iron. Minerals help y'all have strong bones and teeth and good for you blood. They also help your torso stay regulated in many ways. Calcium and fe are ii of the important minerals we volition embrace in this lesson.
Calcium Can y'all guess what mineral our body has the well-nigh of??? Calcium! Calcium is establish in and required for strong teeth and bones. It helps to build strong bones then they will non break easily. It also builds strong teeth to help fight the bacteria that tin cause cavities. We all need calcium everyday for these reasons. Children and teenagers need more than calcium than adults do considering your bodies are still growing. Like we said earlier, your body has more calcium in information technology than whatever other mineral. Sources of calcium are milk, cheese, yogurt, green leafy vegetables like broccoli, cabbage, and turnips, and some seafood (sardines).
Atomic number 26 is an of import mineral for energy. Iron works with protein to assist the cherry blood cells make hemoglobin. Hemoglobin is needed to assistance behave oxygen to all parts of your body. That oxygen gives yous energy to play, run, and do work. Iron is very necessary in our diets. If yous exercise not have plenty you may feel tired and weak because your blood probably isn't carrying enough oxygen to other parts of your body. Sources of Iron include liver, poultry, lean meats, eggs, light-green leafy vegetables, bread, cereals, prunes, raisins, and dried apricots.
Sodium is an chemical element that we all get enough of! Actually in the United States we take in much more than than nosotros demand. We should not take in more than 2400 milligrams per mean solar day of sodium. Sodium is in a lot of foods and beverages we consume every bit well as in table salt. Lots of candy foods accept sodium in them for flavor and to preserve the food. Be aware of sauces, mustard, ketchup, pickles, salty snacks, and sandwich meat because these all have lots of sodium.
Food Characterization Facts - Nutrition Facts
The food label, titled nutrition facts, can help y'all to choose foods within the pyramid groups. Information technology is of import to know that some foods are not required to accept labels on them. These foods are fresh fruits, vegetables, meats, and generic foods. The label will always have certain information that you can compare with other foods. What things would yous expect to notice on a nutrition label?
Well, let'due south expect at our labels so you tin can get a better feel for where to find all of this information.
| Here are the things you should look for on labels: |  |
*Nutrition Facts
The nutrition facts have a lot of information listed in a small amount of space. Who normally looks at the labels on the foods they eat??? Commencement nosotros have the serving sizes which are based on standard servings then that most foods have the aforementioned amounts listed. This makes information technology easier to compare calories and it is more realistic. The adjacent item listed are the calories per serving and the calories from fat. Then the label lists the nutrients about of import to your health. You will recognize these from our written report earlier. They are: full fatty which some of it is saturated fat, cholesterol, sodium, total sugar,which is broken downward into dietary fiber and sugars, and finally, poly peptide.
Along the right side of these nutrients you'll see the % daily values. These numbers are the pct per serving of this food as compared to the amount recommended in a two,000 calorie diet. An case of these nutrient needs is usually listed at the lesser of the characterization. Information technology gives you lot the exact amount of the nutrients that would be needed for a 2,000 calorie diet.
You will see that only ii vitamins and two minerals are listed. Tin you lot proper name what they are??? (Vitamin A,C; Calcium and Fe)
The list of ingredients will list the ingredients from nigh to least by weight. If any coloring or additives are included they will also be listed. This list is where you would discover any hidden ingredients like sugar, sodium, or preservatives. Who tin find some other words for carbohydrate or simple carbohydrates??? Sugars could exist listed equally any of the post-obit: sucrose, fructose, maltose, lactose, honey, syrup, corn syrup, molasses, or fruit juice concentrate. If a lot of these are listed the food is going to be loftier in sugars. Let's look at those food labels and try to notice any hidden sugars or fats.
Advertising
Research has shown that children spotter more than than 20,000 commercials each year. Nearly sixty% of those commercials aimed at children are for food. These items being advertised are more often than not non-nutritious foods and food products. Because children sentinel and then much television it is important that you call back well-nigh what you are hearing and seeing. Remember that y'all are watching an advertisement. Nutrient corporations spend a lot of coin on their commercials so that the food looks very appetizing. Their goal is to make you lot think that y'all should purchase their foods. After all, they need to make dorsum all the money they have spent on the advertisement!
* Exist a TV Commercial Critic List of reflection questions to ask while viewing commercials:
1. Does the company use a celebrity who is conceivable to sell the product?
2. Do they employ words that are hard to understand?
three. Do they tell you everything y'all need to know about the nutrient? (A food tin be cholesterol complimentary but still be very high in fatty or saturated fatty. They volition not necessarily tell you about the loftier fat content; you lot'll have to look at the label for that information.)
four. Do they use special lights, music, or sound effects to make the nutrient wait ameliorate?
Ask yourself these questions when viewing commercials:
one. Does the company use a celebrity who is conceivable to sell the product?
2. Do they use words that are hard to understand?
three. Do they tell y'all everything you need to know well-nigh the production? Sometimes data is left out of the commercial to make the product wait improve.
four. Do they use special lights, music, or sound effects to brand the nutrient expect better?
Fast Nutrient Facts
Food & Nutrition Data Center
Wellness Touch Online For Better Health
Produce Haven
The Food Pyramid
The Food Pyramid Data Base & Images
The Food Guide Pyramid
The Nutrition Pages
pepperthatheriams.blogspot.com
Source: https://www.uc.edu/cdc/urban_database/food_resources/NUTRITION-LESSON-2-NUTRIENT0&FOOD-LABEL-FACTS.htm
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