The Most Energy-rich Nutrient Is
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LESSON 2: NUTRIENTS & FOOD Label FACTS
Nutrients
Now that we have studied the Nutrient Guide Pyramid you should be familiar with the variety of nutritious foods available. You may be wondering why one food is ameliorate for yous than some other. Today we are going to study the nutrients in foods that make this departure. Nutrients are vitamins, minerals, carbohydrates, proteins, fats, and water. These six essential nutrients are something we all need for growth, free energy, and for maintenance and repair of our cells. Eating a well-counterbalanced diet with a wide multifariousness of foods will provide y'all with the right corporeality of all the nutrients y'all need.
1) Water
Does anyone know what our bodies are fabricated of?(Bodies are fabricated of bones, blood, musculus, fat, Water.) H2o is a nutrient that makes up 60% of our trunk weight. It is important in many functions, it is part of every cell in every tissue in the body. Water carries other nutrients to all parts of the torso, it carries waste out of the body and it helps to regulate torso temperature.
When yous run or play sports your torso 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 oestrus. When the sweat evaporates on your pare your body and blood get cool. It is very important to supersede the fluid that is lost past sweating and then your torso does not become dehydrated. If you get dehydrated the trunk cannot absurd itself anymore and your performance will drop. Without plenty h2o, whether you are exercising or sitting all day, you are at risk for dehydration which can be fatal.
*About 8 8 ounce spectacles are needed each solar day just to keep our body working properly.
2) Protein
Protein is a food used to make and repair our body cells (like claret and muscle cells). About 1/2 of your dry out body weight is protein. If you do not swallow enough carbohydrates, protein will exist changed to carbohydrates and so that you can get energy. If you consume as well much poly peptide, the extra amount will be changed into fat and stored in your muscles to employ later. Your torso cannot store protein every bit protein so you lot demand to consume some every day. Your muscles demand some poly peptide every mean solar day especially if you play sports, run or exercise. Taking in the correct corporeality of protein tin can assistance build strong muscles. Can you proper noun some foods that are loftier in protein?(craven, meat, seafood, milk, eggs, cheese, nuts, dried beans and peas).
iii) Carbohydrate
What do you think of when y'all hear the word carbohydrate??? ENERGY! Carbohydrates are the principal (number one) source of energy for our bodies. With enough carbohydrates, the protein and fat that we eat can exercise their jobs. If y'all call back our report of the nutrient guide pyramid y'all'll remember that the carbohydrates were the largest group on the bottom of the pyramid.
If we practise non swallow enough carbohydrates, the protein and fatty that we eat take to be used for energy and cannot do their jobs of promoting growth and action. Growing children need a bit more than carbohydrates because y'all are more than active and your bodies are still developing.
At that place are two types of carbohydrates, do you know the difference??? SIMPLE and COMPLEX carbohydrates. Tin y'all name some foods that are high in carbohydrates? (breads, cereal, pasta, fruits, jelly, vegetables, saccharide, honey) The difference between these groups is that the simple carbohydrates are in a simple carbohydrate form like jelly, jam, honey, sugar; while the complex carbohydrates have to be cleaved down by the body through digestion before they are in the simple form. Information technology is recommended that we get most of our energy from the complex carbohydrate group considering the length of time it takes to blot the nutrient provides energy for a longer fourth dimension. Some complex carbohydrates include breads, pasta, fruits, and vegetables.
Carbohydrate While we are talking virtually SIMPLE carbohydrates lets focus on sugar. Sugar is a source of calories but it has NO nutrients at all. It provides no vitamins or minerals only empty calories. Do you think it would be a practiced idea to get all of your calories from sugary foods??? (NO) This would proceed y'all from getting any vitamins, minerals, and protein that your body needs to exist healthy and stiff! Another big trouble with carbohydrate is that it causes tooth decay. If you lot left a tooth sitting in a drinking glass of water with sugar you would encounter how it eats away at the molar, leaving holes and brownish disuse. Natural sugars are a not bad substitute for sweetness treats. Instead of candy or soda yous could have fresh fruit or fruit juice.
Fiber Some of those Complex carbohydrates we were talking nigh have another benefit. They are high in cobweb. Cobweb is the plant material that cannot be digested past your body. It is best seen as the "strings" in celery or the veins in a lettuce leaf. Considering we can't assimilate it, it passes through our body and helps to move all the other food and nutrients along with it. This is very good considering it helps preclude heart affliction, cancer of the intestines, diabetes and obesity. High-fiber diets are usually low in fat and very filling. Some high-cobweb foods are fruits with seeds and peels, vegetables, beans, and whole grain cereals.
4) Fatty
Fat is a food that is the near concentrated source of energy for the torso. What happens when nosotros eat too much fatty? We shop information technology in our trunk. What about when we eat too many calories? Extra calories also get stored as fat if they are not used up for energy that mean solar day.
Practise you know why our bodies store fat??? I of the reasons is so it can be used for energy afterward on. The fat nosotros shop in our body protects our vital organs. Fatty gets deposited under the skin where information technology works to keep our bodies warm by insulating and preventing estrus loss. Fat is necessary in our diets considering information technology is the only carrier of some vitamins called fatty-soluble vitamins and essential fatty acids. All normal people need some fat in their diet each day. Merely 25-30% of your total daily calories should come from foods containing fat. What foods do you lot 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: Fat-soluble vitamins A,D,Eastward,and 1000 Water-soluble vitamins B and C.
Vitamins go along us good for you, forestall disease, aid us grow properly, employ energy, have good vision and keep us in proper status. Every bit with calories, children need more vitamins every mean solar day because they are growing and their bodies are developing.
Vitamin A is primarily responsible for good eye sight at night; helps keep us from getting infections; helps continue skin good for you; and supports normal bone growth. Some skillful sources of vitamin A are dark green or yellow vegetables and fruits like turnip greens, spinach, sweet potatoes, carrots, mangos, and cantaloupe.
B Vitamins help our bodies to utilize carbohydrates, protein, and fat; to maintain a good for you nervous system; produce new red claret cells; and use minerals. The all-time known B vitamins are Thiamin, Riboflavin, and Niacin. Everybody needs the B-Complex vitamins each day. Nosotros 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 grade 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 chop-chop. Vitamin C is also needed for healthy teeth and gums; and it helps in assimilation of Atomic number 26 which nosotros will talk about more later. Our trunk has no style to store vitamin C so we need to get some every day. What foods practise you know of that are high in Vitamin C??? (oranges, citrus fruits, pineapple, strawberries, tomatoes, potatoes, and green leafy vegetables.)
6) Minerals
Minerals are another food category that, like vitamins, include a number of different forms. When we talk about minerals nosotros are referring to calcium, iodide, phosphorous, fluorine, potassium, zinc and iron. Minerals assistance you lot have strong bones and teeth and healthy claret. They also help your body stay regulated in many ways. Calcium and fe are 2 of the important minerals we will cover in this lesson.
Calcium Can you judge what mineral our trunk has the most of??? Calcium! Calcium is found in and required for potent teeth and bones. It helps to build strong bones and then they will non break easily. It also builds strong teeth to assistance fight the bacteria that can cause cavities. We all need calcium everyday for these reasons. Children and teenagers need more than calcium than adults do because your bodies are all the same growing. Like we said before, your torso has more calcium in it than any other mineral. Sources of calcium are milk, cheese, yogurt, dark-green leafy vegetables like broccoli, cabbage, and turnips, and some seafood (sardines).
Fe is an of import mineral for energy. Iron works with protein to help the reddish claret cells brand hemoglobin. Hemoglobin is needed to aid deport oxygen to all parts of your body. That oxygen gives you lot energy to play, run, and practice work. Iron is very necessary in our diets. If y'all exercise non have plenty you may feel tired and weak because your blood probably isn't conveying enough oxygen to other parts of your body. Sources of Iron include liver, poultry, lean meats, eggs, dark-green leafy vegetables, bread, cereals, prunes, raisins, and stale apricots.
Sodium is an element that we all get plenty of! Actually in the United states of america nosotros take in much more than we need. Nosotros should non accept in more than 2400 milligrams per twenty-four hours of sodium. Sodium is in a lot of foods and beverages we eat too as in salt. Lots of candy foods have sodium in them for flavour and to preserve the food. Be aware of sauces, mustard, ketchup, pickles, salty snacks, and sandwich meat because these all have lots of sodium.
Nutrient Label Facts - Nutrition Facts
The food characterization, titled diet facts, can help you lot to cull foods within the pyramid groups. Information technology is important to know that some foods are not required to have labels on them. These foods are fresh fruits, vegetables, meats, and generic foods. The label will always have certain information that you tin compare with other foods. What things would you expect to find on a nutrition label?
Well, let'due south look at our labels so you can get a better feel for where to find all of this data.
| Here are the things y'all should look for on labels: |  |
*Nutrition Facts
The diet facts accept a lot of information listed in a minor amount of space. Who normally looks at the labels on the foods they eat??? First we accept the serving sizes which are based on standard servings so that most foods have the same amounts listed. This makes information technology easier to compare calories and it is more realistic. The next item listed are the calories per serving and the calories from fat. And then the label lists the nutrients nearly important to your wellness. Y'all will recognize these from our report before. They are: total fat which some of information technology is saturated fatty, cholesterol, sodium, full carbohydrate,which is cleaved down into dietary fiber and sugars, and finally, protein.
Along the right side of these nutrients y'all'll see the % daily values. These numbers are the percentage per serving of this nutrient every bit compared to the amount recommended in a 2,000 calorie diet. An example of these food needs is usually listed at the bottom of the label. It gives yous the exact amount of the nutrients that would be needed for a 2,000 calorie diet.
You will see that only 2 vitamins and 2 minerals are listed. Can you lot name what they are??? (Vitamin A,C; Calcium and Iron)
The listing of ingredients will listing the ingredients from most to least by weight. If any coloring or additives are included they will also be listed. This list is where you would find any subconscious ingredients similar sugar, sodium, or preservatives. Who can observe some other words for sugar or simple carbohydrates??? Sugars could be listed as any of the following: sucrose, fructose, maltose, lactose, dearest, syrup, corn syrup, molasses, or fruit juice concentrate. If a lot of these are listed the food is going to be high in sugars. Permit's look at those food labels and try to find any subconscious sugars or fats.
Advertising
Research has shown that children lookout more than than 20,000 commercials each twelvemonth. About 60% of those commercials aimed at children are for food. These items being advertised are mostly non-nutritious foods and food products. Because children watch so much tv it is important that y'all recollect near what y'all are hearing and seeing. Recall that yous are watching an advertisement. Food corporations spend a lot of money on their commercials so that the food looks very appetizing. Their goal is to make yous recall that y'all should purchase their foods. After all, they need to brand back all the coin they accept spent on the advertizement!
* Be a Telly Commercial Critic List of reflection questions to enquire while viewing commercials:
i. Does the company use a glory who is believable to sell the product?
2. Do they utilize words that are hard to empathise?
3. Do they tell you everything y'all need to know about the nutrient? (A nutrient can be cholesterol gratis just still be very high in fat or saturated fat. They will not necessarily tell you about the high fat content; you'll accept to await at the label for that information.)
4. Do they utilise special lights, music, or sound furnishings to make the food look better?
Ask yourself these questions when viewing commercials:
i. Does the visitor utilize a glory who is believable to sell the product?
two. Exercise they use words that are hard to understand?
three. Do they tell you lot everything you lot need to know about the product? Sometimes information is left out of the commercial to brand the production look better.
four. Exercise they use special lights, music, or audio effects to make the food look meliorate?
Fast Food Facts
Food & Diet Information Center
Wellness Touch Online For Better Health
Produce Oasis
The Food Pyramid
The Food Pyramid Information Base & Images
The Food Guide Pyramid
The Nutrition Pages
The Most Energy-rich Nutrient Is,
Source: https://www.uc.edu/cdc/urban_database/food_resources/NUTRITION-LESSON-2-NUTRIENT0&FOOD-LABEL-FACTS.htm#:~:text=Fat%20is%20a%20nutrient%20that,of%20energy%20for%20the%20body.
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