Food & Nutrition

Food & NutritionThe food you eat effects how you look and feel, resist disease, and even how well you

perform physically and mentally.

Made by living things Required only in small amounts Assist in many chemical reactions Do not directly provide you with energy

Vitamins

Your body can make some of the vitamins◦ D & K

Ex – skin makes Vit D when exposed to sunlight

2 types◦ Fat-soluble

Dissolve in fatty materials◦ Water-soluble

Dissolve in water

Sources Liver Eggs Cheese Milk Many veggies Fruits

Functions Maintain healthy

skin Bones Teeth Hair Aids in night vision

Vitamin A

Sources Milk Eggs Liver Exposure of skin to

sunlight

Function Maintains bones

and teeth Helps in the use of

calcium and phosphorus in the body

Vitamin D

Source Margarine Vegetable oils Wheat Whole grains Green veggies

Functions Aids in

maintenance of Red Blood Cells, Vitamin A, and fats

Vitamin E

Source Green veggies Potatoes Liver Made by intestinal

bacteria Where?

Function Aids in blood

clotting

Vitamin K

All vitamins can be stored by the body Make a table to use as a study guide,

similar to the one on pg. 203◦ Include sources◦ Include main functions◦ Include picture of sources and pictures to aid in

remembering the function

Cannot be stored by the body Important to eat foods that supply them every

day b/c you cannot rely on storage C B1 B2 B3 B6 B12 Pantothenic acid Folic acid

Water-Soluble

Sources◦ Pork◦ Liver◦ Whole grain foods◦ legumes

Function◦ Aids in carb use◦ Aids in Nervous

system function

B1 - Thiamin

Sources◦ Milk◦ Eggs◦ Meat◦ Whole greens◦ Dark green veggies

Function◦ Aids in metabolism

of carbs, proteins, and fats

B2- Riboflavin

Sources◦ Poultry◦ Meat◦ Fish◦ Whole grains◦ nuts

Function◦ Aids in metabolism

B3 - Niacin

Sources◦ Meat◦ Poultry◦ Fish◦ Whole grains◦ Green veggies

Function◦ Aids in metabolism

of carbs, proteins, and fats

B6 - Pyroxidine

Sources◦ Meat◦ Poultry◦ Eggs◦ Milk◦ cheese

Function◦ Maintains healthy

nervous system and RBCs

B12 - Cobalamin

Sources◦ Organ meats◦ Poultry◦ Fish◦ Eggs◦ grains

Function◦ Aids in metabolism

Pantothenic Acid

Sources◦ Green veggies◦ legumes

Functions◦ Aids in formation of

RBCs and protein◦ Prevents Spina

Bifida in prenatal development

Folate – Folic Acid

Source◦ Organ meats◦ Poulty◦ Fish ◦ Eggs◦ Peas◦ Bananas◦ melons

Function◦ Aids in metabolism

Biotin

Source◦ Citrus fruits◦ Green veggies◦ Melons◦ Potatoes◦ tomatoes

Function◦ Aids in bone, teeth,

and skin formation◦ Resistance to

infection◦ Iron uptake

C – Ascorbic Acid

Vitamins which help protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer

Vitamins C and E are 2 most powerful◦ Strawberries, peanut butter, grains, nuts, fruits,

broccoli, tomatoes

Antioxidants

Nutrients that occur naturally in rocks and soil

Plants absorb minerals from rocks and soil through roots

Animals obtain these from either eating plants with minerals from soil or by eating an animal that has eaten plants

Minerals

24 have been essential for good health Need 7 in significant amounts:

◦ Calcium◦ Sodium◦ Potassium◦ Magnesium◦ Phospherus◦ Chlorine◦ Sulfur

Need trace amount of others

cont

Blood clotting Helps nervous system work properly Healthy bones and teeth Dairy is a great source If can’t digest dairy….. Greens Osteoporosis – bones gradually weaken

◦ Usually in older people◦ Ca you consume during adolescence can help

you build stronger bones for later in life

Calcium

Works with Na to maintain water balance in the body

Lower blood pressure Potatoes, bananas, oranges

Potassium

Healthy RBCs Hemoglobin – binds to iron to carry O2 to

body Teens need more to build muscle Girls need more b/c they lose some during

the menstrual cycle Anemia – RBCs do not contain enough

hemoglobin/iron◦ Weak, tired, easily sick

Iron

Table salt In most processed foods Important in functioning of heart and water

balance Too much = high blood pressure

Sodium

Magnesium Chlorine Phosphorus Sulfur Iodine Selenium Zinc Fluorine

Other minerals

65% of body weight is water Nearly all of body’s chemical reactions and

production of energy need water Primary component of blood and tissue Carries waste products out of body and

helps digest foods

Water

Homeostasis◦ Process of maintaining a steady state inside your

body◦ Overheated – body excretes perspiration which

cools your body◦ Contains electrolytes that maintain many

processes – nervous and muscular system need them

Water & homeostasis

Dehydration – a serious reduction in the body’s water content

Loses electrolytes along with water 10 8 ounce cups/day Drinks and foods Caffeine – excretes more water so will not

help with dehydration

Preventing Dehydration

Not necessary if you exercise 60 minutes or less

Carbs may be helpful Electrolytes – only need if you exercise 5 hrs

or more Water is and will always be the best source

of hydration

Water vs Sport Drinks

Nutrients – substances that the body needs to:◦ regulate bodily functions◦ promote growth◦ repair body tissues ◦ obtain energy

Body requires more than 40 nutrients Nutrition – process by which the body takes

in and uses these nutrients

Food supply nutrients

Carbohydrates Fats Proteins Vitamins Minerals Water

6 classes of nutrients

You need energy in EVERYTHING you do, even sleeping

Carbs, fats, proteins give the body energy Metabolism – the chemical process by which

your body breaks down food to release this energy◦ Also involved the use of energy for the growth

and repair of body tissue

Food supply energy

Amount of energy released when nutrients are broken down

More calories = more energy Need to balance calories with your body’s

needs Are the foods I’m eating getting me more

than just calories? Other important nutrients?

What are calories?

Carbon, O2, and Hydrogen Supply energy for your body’s functions Simple carbs

◦ Simple sugars ◦ Fruits, veggies, milk◦ Added to foods like candy, cookies, pop◦ Glucose – most important provider for energy

Complex carbs◦ Sugars linked together◦ Starches – potatoes, grains, rice, wheat, cereal◦ Break starches down into simple sugars

Carbohydrates

Fiber◦ Type of complex carb that is found in plants◦ Does not digest in body, but still essential to diet

Prevents constipation Reduce risk of colon cancer Prevent heart disease

◦ Whole-grain foods and fruits/veggies

Glycogen – stored glucose When body needs energy, this glycogen is

broken back down into glucose Excess carbs are stored as fat

Your body’s energy reserves

45-65% of daily calorie intake should be carbs

Better to eat foods rich in complex carbs rather than simple◦ Better for long-term, sustained energy

Daily carb intake

Carbon, O2, Hydrogen but in different proportions

Supply body with energy Form cells Maintain body temp Protect nerves Fat has 2xs as many calories than carbs

Fats

Liquid at room temp Vegetable oil, nuts, seeds Can help fight disease in the right

proportions

Unsaturated

Solid at room temp Animal fats, lard, dairy products Too much can lead to heart disease

Saturated

20-35% of calories come from fat, primarily unsaturated fat

Daily fat intake

Waxy, fatlike substance that is found inly if animal products

Needs a certain amount to:◦ Make cell membranes and nerve tissue◦ Hormones◦ Aid in digestion of fats◦ Liver can make as much as you need◦ No need to take in any additional

Cholesterol

Cholesterol gets too high = plaque on artery walls = heart attack

Genetics, age

Made when manufacturers add hydrogen to the fat molecules in vegetable oils

Stay fresh longer Few benefits, many negatives of saturated

fats Margarine, chips, commercially baked goods

Trans fats

Nitrogen, hydrogen, O2, carbon Source of energy Growth and repair of body’s tissues Meats, eggs, poultry, milk, nuts

Proteins

Building block of protein 20 different AAs Diet responsible for 9, body can

manufacture the rest Diet 9 = essential amino acids

Amino acids

Complete – protein from animals◦ Contains all 9 essential AA

Incomplete – plants◦ Lacks one or more AAs

Complete/incomplete protein

10-35% of calories

Daily protein intake

Combine incomplete proteins to get each of the 9 essential AAs

Proteins for vegetarians

211-214

Terms

The Dietary Guidelines◦ A document developed by nutrition experts to

promote health and help people reduce their risk for heart disease, cancer, and diabetes through diet and physical activity

◦ How to make smart food choices◦ Balance food intake with physical activity◦ Get the most nutrition out of the calories you eat◦ Handle food safely

Guidelines for Healthful Eating

Wide variety of foods Plenty of whole-grains, fruits, veggies Rich in complex carbs and fiber Milk, milk products important for youth

Make smart food choices

Active 60 min/day Balance calorie intake and exercise

Balance food and physical activity

Nutrient-dense foods – ◦ Contain lots of vitamins and minerals relative to

the # of calories◦ Low in saturated fat, trans fat, added sugar, and

salt◦ Lean meats, fish, poultry◦ Most people have too much sodium, not enough

potassium◦ Candy, chips = lots of calories, not many

nutrients

Get the most nutrition out of the calories you eat

Prevent food-borne illness Keep hands and surfaces clean after

handling food Separate raw and cooked foods while

preparing and storing them Cook meat to safe temperatures Chill food right away Thaw foods in frig, not counter

Handle food safely

Groups foods according to types and indicates how much of each type should be eaten daily for a healthy diet

Differ with person’s age, sex, and activity levels

We will go to LMC tomorrow to figure out our own personal pyramids

The “My Pyramid” Plan

Today’s Pyramid

Orange – Grains Green – veggies Red – Fruits Yellow – oils Blue – Milk Purple – meats and beans

The width of each category indicates the proportion of your diet that should come from the group

EC: more grains than meats and beans◦ Oils are the smallest – want fewest of them-notice there is no foundation b/c you need each of

them, just in different amounts

Old Pyramid

The old pyramid divides food groups up differently.

Still in categories of how much you should have of each

USDA changed the recommended amounts and therefore changed the pyramids

Notice breads are on the bottom as a foundation – wanted to get away from the idea that they are the most important

Each is important, in adequate amounts Changed while the low carb fad diet was

big

Questions on pg. 214 (1-5)

Assignment

Your diet today will effect you as long as you live

Important to start eating healthy now so those trends continue and your body is healthy as it ages

You can’t take back the damage that is already done

Choosing food wisely

Hunger – feeling of physical discomfort that is caused by your body’s need for nutrients

Appetite – desire for food that is based on emotional and other factors rather than nutritional need

MANY EAT WHEN NOT HUNGRY Appetite is learned Eat popcorn at a movie – you are not

hungry, it’s learned to be associated with eachother

Why you eat

Basal Metabolic Rate Rate at which you use energy when your

body is at rest Higher BMR = more calories burned Younger people = higher BMR More muscle mass = higher BMR More active = higher BMR

BMR

Personal preference Cultural background Time and convenience Friends Media

Foods you choose

TOMORROW – TAKE ONE FOOD LABEL FROM SOMETHING YOU ATE OR DRANK

P. 224-225 questions

Evaluating food choices

FDA requires all food to have nutrition facts label

Calorie content Nutrient content ingredients

Food labels

Free… ◦ Fat Free: contains less that .5 g fat◦ Sugar Free: contains less than .5 g sugar

Low in…◦ Low in calories: less than 40 cal/serving◦ Low in sodium: less than 140 mg sodium

High in…◦ High in Vit. C: one serving provides 20% or more

of Daily Value for Vit. C

Nutrient and Health Claims

Light…◦ Contains 50% less fat or at least 1/3 fewer

calories in comparison to regular brand Excellent source of…

◦ Excellent source of calcium: one serving provides 20% or more of the Daily Value for Calcium

May reduce your risk of heart disease…◦ Fiber-containing grain products, fruits, and

veggies that are low in saturated fats and cholesterol

Recommendations that specify the amounts of certain nutrients that the average person should obtain each day

Based on a 2,000 Calorie/day diet Teens need more than that Adults need less unless active Food label says how much % of the daily

value that product contains

Daily Values

Sell-by: last date the product can be sold◦ You can still use a product after that date

Best-if-used-by: how long the product will be at peak quality

Do-not-use-after: expiration date◦ Last date you should consume the product

Open dates

Questions on pg. 223◦ (1-7)

Assignment

Weight is determined by:◦ Heredity◦ Level of activity◦ Body composition

Safely Managing Your Weight

Natural tendency toward a certain weight “it runs in the family” There is a link b/n body weight and heredity You are not “stuck with” a certain weight,

just more apt to it You can work out and diet to combat

heredity

Heredity

More important than heredity in determining weight

More calories burned than eaten = weight loss

More calories eaten than burned = weight gain

3,500 calories = 1 lb You can gain 1 lb in 2 weeks by consuming

only 250 extra calories/day Small order of french fries = 250 calories

Activity level

Measure of how much body fat you have, as compared to muscle and bone

Affected by sex and age◦ Older = more body fat, less muscle◦ Women = more fat, less muscle

Body Composition

Body Mass Index Ratio of your weight to your height BMI= (weight in lbs/ height in inches) X 703 Figure out your BMI Compare it with the charts on pg. 227 Are you in a healthy range??

BMI

Overweight – person who is heavier than the standard for the person’s height

Obesity – BMI of 30 or higher Rise in America due to:

◦ Meals eaten out◦ Prepared foods – high in fat and calories but

very easy◦ Portion size increase◦ Less active◦ Rely on technology – cars, computers

Overweight and Obesity

High Blood Pressure Excess cholesterol in blood Type 2 Diabetes – excess glucose in blood

◦ Body doesn’t properly use insulin Substance that controls blood glucose levels

Heart disease Stroke Cancers

Health Risks

Lighter than the standard for person’s height

Anemia Heard irregularities Trouble regulating body temp

Underweight

Dangerous diet plans◦ Fad diets

Popular diet that may help a person lose or gain weight but without proper regard for nutrition and other health issues

High-protein, low-carb diet – Atkin’s diet Weight loss is usually temporary b/c you can’t

continue diet for life

Healthy Weight Management

◦ Diet aids Pills, candies Ineffective for long-term Habit forming Caffeine is major ingredient Bad for health

◦ Fasting Refrain from eating Body breaks down muscle for nutrients Stunt growth Hair loss Lose kidney function Irregular menstrual periods in girls

Recognize eating patterns you were not aware of and try to change them for the better

PLAN helpful strategies◦ Have goals and a plan of action in mind

Exercise

Sensible weight loss

Questions on pg. 232◦ 1-7

Assignment

Diet for diabetics◦ Eat balanced meals on schedule◦ Monitor carb intake◦ Control your weight◦ exercise

Nutrition for individual needs

Vegetarian diet◦ Won’t eat meat

Vegan◦ No food from any anima

Pros◦ Lower risk of heart disease ◦ Lower BMI◦ Lower BP◦ Lower risk of Type 2 Diabetes

Risks of veggie diet◦ Not getting amino acids they need◦ Lack of B12◦ Lack of calcium◦ Lack of protein – hair and muscle loss

Food allergies◦ Response by immune system to the proteins in

certain food◦ Milk products, peanuts◦ Tongue swells, breathing difficult, BP drops◦ Look at food labels so you know what it contains◦ 1% of population has allergy

Food Sensitivities

Food intolerance◦ Inability to digest a particular food or food

additive◦ Milk, color additives

Calorie intake◦ Extra calories to fuel high level of activity◦ Most from complex carbs, may come from fat, but

not too much Fluid intake

◦ Drink plenty of fluids to replace fluid from perspiration

◦ Depends on intensity and weather

Healthy Diets for Athletes

Carbohydrate loading◦ Greatly increasing carbohydrate intake and

decreasing exercise on the days immediately before a competition

◦ Make extra energy available to the muscles during competition

◦ Only really beneficial and needed for endurance activity