You are what you eat: Nutrition plays a vital role in health.
Activity: Identify a vegetable based on group and seat number.
Discuss plant organs and identify a vegetable.
Explore human nutrition including:
Macronutrients (Carbohydrates, Proteins, Fats)
Micronutrients (Vitamins, Minerals)
Dietary guidelines and nutrition facts labels
Nutrition myths activity
Each group receives a vegetable.
Identify plant organ (stem, leaf, root) within one minute and write answers.
Calorie: Measure of energy; energy needed to raise 1g of water by 1°C.
Food energy measured in kilocalories (kcal).
Daily caloric requirement: 1200 to 3200 kcal depending on age, sex, and activity level.
Carbohydrates (4 kcal/g)
Composed of Carbon, Hydrogen, and Oxygen.
Types:
Monosaccharides: Basic building blocks (e.g., Glucose, Fructose).
Disaccharides: Two monosaccharides (e.g., Sucrose, Lactose).
Polysaccharides: Complex carbohydrates (e.g., Starch, Glycogen).
Proteins (4 kcal/g)
Composed of Amino Acids; 20 types.
Functions include structure, enzymes, hormones, transport, and defense.
Sources: Meat, fish, dairy, and legumes.
Essential Amino Acids: 9 not synthesized by the body, must be obtained from diet.
Complete Proteins: Contain all essential amino acids, e.g., from animal source.
Fats (9 kcal/g)
Composed of C, H, and O; categorized as saturated or unsaturated.
Functions: Energy storage, insulation, hormone production, cell membrane structure.
Sources of Essential Fatty Acids like Linoleic and Linolenic.
Health implications of saturated and trans fats.
Required in smaller amounts but crucial for bodily functions.
Vitamins: Essential for enzyme function.
Fat-soluble: Vitamins A, D, E, K.
Water-soluble: B-complex, C.
Vitamin A: Important for vision, skin health; found in liver and orange/dark green veggies.
Vitamin C: Important for collagen synthesis; found in citrus fruits.
Vitamin D: Regulates calcium; synthesized via sunlight.
Minerals: Inorganic compounds required for numerous physiological functions.
e.g., Calcium (bone health), Iron (oxygen transport), Iodine (thyroid function).
Diseases linked to nutrition are leading causes of death in the U.S.
Key recommendations:
Eat a variety of foods.
Portion control; maintain healthy weight.
Physical activity: 30 minutes/day.
Focus on fruits, vegetables, whole grains, and low-fat dairy.
Choose healthy fats and limit salt.
Nutrition facts help make informed food choices.
Macronutrient energy values:
Carbs: 4 kcal/g
Proteins: 4 kcal/g
Fats: 9 kcal/g