3. Super Sized Fast Food

4. Bagel
20 Years Ago Today
3-inch diameter 6-inch diameter
140 calories 350 calories
Guess the calorie difference!
210 calories!
4

5. Soda
20 Years Ago Today
6.5 ounces 20 ounces
85 calories 250 calories
Guess the calorie difference!
165 calories!
5

6. Pepperoni Pizza
20 Years Ago Today
500 calories 850 calories
Guess the calorie difference!
350 calories!
6

7. Super Size Me
Morgan Spurlock’s 2004 Documentary Film
http://www.youtube.com/watch?v=N2diPZOtty0&NR=1

8. What Is Nutrition?
-The study of how your body uses
the food that you eat.
What is a Nutrient?
- A food substance that provides
energy or is necessary for growth
and repair. No single food supplies
all the nutrients the body needs to
function.

9.  Vitamins
 Minerals
 Water
 Proteins Sugars
 Carbohydrates Starches
 Fats Cellulose

10. Nutrients that have Calories:
 Proteins
 Carbohydrates
 Fats
Definition of a Calorie:
 A unit of measure for energy in food
Protein 1 Gram = 4 calories
Carbohydrates 1 Gram = 4 calories
Fat 1 Gram = 9 calories

11. • Surprisingly little is known about protein and health.
• The Institute of Medicine recommends that adults get a
minimum of 0.8 grams of protein for every kilogram of
body weight per day to keep from slowly breaking down
their own tissues.
– That's just about 8 grams of protein for every 20
pounds of body weight.
• Around the world, millions of people don't get enough
protein.
– Lack of protein can cause growth failure, loss of muscle
mass, decreased immunity, weakening of the heart and
respiratory system, and death.

12. • Provide the body with the fuel it
needs for physical activity and for
proper organ function
• Most common and abundant
forms are:
– Sugar: Monosaccharides and
disaccharides (e.g. glucose,
fructose, lactose, and sucrose)
– Starch: Polysaccharide made
by plants to store glucose
– Fiber: Also called cellulose.
Polysaccharide made by
plants which gives strength
and rigidity to plant cells

13. • The digestive system breaks down most carbohydrates into
single sugar molecules that will be small enough to cross into
the bloodstream
• Fiber is an exception
– It cannot be broken down into sugar molecules, and so it
passes through the body undigested
– Two types of fiber:
• Soluble fiber – dissolves in water
– Binds to fatty substances in the intestines and carries them out
as a waste, thus lowering bad cholesterol
– Regulates the body’s use of sugars, helping to keep hunger
and blood sugar in check
• Insoluble fiber – does not dissolve in water
– Helps push food through the intestinal tract, promoting
digestive health

14. • Almost all foods contain some fat. That's a testament to how
important fats are for life.
– Fat provides a terrific source of energy as well as a great depot for
storing it.
– It is an important part of cell membranes, helping govern what gets into
cells and what comes out.
– The body uses cholesterol as the starting point to make estrogen,
testosterone, vitamin D, and other vital compounds.
– Fats are also biologically active molecules that can influence how
muscles respond to insulin's signal to absorb blood sugar.
– Different types of fats can also fire up or cool down inflammation.
• Fat and cholesterol can't dissolve in water or blood. The body
gets around this basic chemistry problem by packaging fat and
cholesterol into tiny, protein-covered particles called lipoproteins.
Although lipoproteins can carry quite a bit of fat, they mix easily with
blood and flow with it.

15. The Most Important Lipoproteins:
• Low-density lipoproteins (LDL) carry cholesterol from the liver
to the rest of the body. Cells latch onto these particles and extract
fat and cholesterol from them. When there is too much LDL
cholesterol in the blood, these particles can form deposits in the
walls of the coronary arteries and other arteries throughout the
body. Such deposits, called plaque, can narrow arteries and limit
blood flow. When plaque breaks apart, it can cause a heart
attack or stroke. Because of this, LDL cholesterol is often
referred to as bad, or harmful, cholesterol.

16. The Most Important Lipoproteins:
• High-density lipoproteins (HDL) scavenge cholesterol
from the bloodstream, from LDL, and from artery walls and
ferry it back to the liver for disposal. Think of HDL as the
garbage trucks of the bloodstream. HDL cholesterol is
often referred to as good, or protective, cholesterol.
• Triglycerides make up most of the fat that you eat and that
travels through the bloodstream. As the body's main vehicle
for transporting fats to cells, triglycerides are important for
good health. But as is the case for so many things, an
excess of triglycerides can be unhealthy.
 In general, the lower your LDL and the higher your HDL, the
better your chances of preventing heart disease and other
chronic conditions.

17. Good Fats: Unsaturated Fats
• Unsaturated fats are called good
fats because they can improve blood
cholesterol levels, ease
inflammation, stabilize heart rhythms,
and play a number of other beneficial
roles.
• An unsaturated fat contains one or
more double bonds within fatty acid
chain(s).
• Unsaturated fats are predominantly
found in foods from plants, such
as vegetable oils, nuts, and seeds.
 Liquids at room temperature.

18. Bad Fats: Saturated Fats
• Our bodies can make all the saturated fat we need, so we don't need to
eat any of it. That's why saturated fat can be in the bad category—
because we don't need to eat any of it, and it has undesirable effects in
cardiovascular disease.
• Saturated fats contain only single bonds within fatty acid chains (has
the maximum number of hydrogen atoms bonded to the carbons).
• Saturated fats come mainly from meat, seafood, poultry with skin,
and whole-milk dairy products (cheese, milk, and ice cream).
 Solids at room temperature.
• A few plant foods are also high in saturated fats, including coconut
and coconut oil, palm oil, and palm kernel oil.
• Saturated fats boost total cholesterol by elevating harmful LDL. Like all
dietary fat, saturated fat also raises the protective HDL.
• Unsaturated fat is much preferable since it lowers the bad cholesterol
and raises the good.

20. Very Bad Fats: Trans Fats
• Trans fatty acids, more commonly called trans fats, are
made by heating liquid vegetable oils in the presence of
hydrogen gas, a process called hydrogenation (adding
hydrogen).
• Partially hydrogenating vegetable oils makes them more
stable and less likely to spoil.
• It also converts the oil into a solid, which makes
transportation easier.
• Partially hydrogenated oils can also withstand repeated
heating without breaking down, making them ideal for
frying fast foods.
• Fully hydrogenating a vegetable oil creates a fat that acts
like a saturated fat.

21. Trans Fat in your Food:
• Commercial baked goods — such as crackers, cookies and cakes —
and many fried foods, such as doughnuts and French fries — may
contain trans fats. Shortenings and some margarines can be high in
trans fat.
• Trans fat (or ―partially hydrogenated‖ vegetable oil) used to be more
common, but in recent years food manufacturers have used it less
because of concerns over the health effects of trans fat. Food
manufacturers in the United States and many other countries list the
trans fat content on nutrition labels.
• However, you should be aware of what nutritional labels really mean
when it comes to trans fat.
– For example, in the United States if a food has less than 0.5 grams of trans
fat per serving, the food label can read 0 grams trans fat. Though that's a
small amount of trans fat, if you eat multiple servings of foods with less than
0.5 grams of trans fat, you could exceed recommended limits.

22. Sample Nutrition Facts label
1. Check
“Serving Size”
2. Calories/serving
3-6. Check nutrients