Food & Nutrition The food you eat effects how you look and feel, resist disease, and even how well you perform physically and mentally.
Feb 24, 2016
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
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