Foods and Nutrition Unit 1 Nutrition and Weight Control

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Foods and NutritionUnit 1 Nutrition and
Weight Control
Tonja Bolding Lakeside High School
Revised 2008
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1.1 Match terms related to nutrition and weight
control

• 1. absorption-the passage of nutrients from the
  gastrointestinal
• tract into either the blood or the tissue
  fluid surrounding the cell
• 2. amino acids -one of the building blocks of
  protein
• 3. appetite-a desire to eat
• 4. calorie- a measurement of the amount of
  energy produced when food is burned by the body
  in science it is the amount of energy needed to
  raise the temperature of 1.0 g of water 1.0
  degrees Celsius.
• 5. deficiency disease- a disease caused by the
  lack of a specific necessary element in the body
• 6. diabetes mellitus- lack of or inability to
  use the hormone insulin, which results in the
  build up of glucose in the bloodstream
• 7. digestion- the process by which the body
  breaks down food into useable nutrients
• 8. fallacy- a mistaken belief

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• 9. fat soluble vitamin-vitamins that are
  absorbed and transported by fat includes
  vitamins A, D, E. and K
• 10. glucose-type of simple sugar the bodys
  primary energy source and the only energy source
  of the brain and nervous system the basic sugar
  molecule from which all other carbohydrates are
  built
• 11. malnutrition- poor nutrition over an extended
  period of time which can be caused by an
  inadequate diet, or the bodys inability to use
  the nutrients it takes in
• 12. metabolism- the process by which living cells
  use nutrients in many chemical reactions that
  provide energy for vital processes and activities
• 13. nutrient- chemical substances in food that
  help to maintain the body
• 14. nutrition- the study of nutrients and how
  they are used by the body
• 15. obesity- weighing twenty percent or more
  above desirable weight for height, in a adult,
  defined as a BMI of 30 or more
• 16. osteoporosis- a condition caused by a calcium
  deficiency which results in porous brittle bones
  and a loss in bone density

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• 17. Recommended Dietary Allowance (RDA)-
  suggested levels of nutrient intake to meet the
  needs of most healthy people
• 18. saliva- a mucus and enzyme-containing liquid
  secreted by the mouth that begins to break down
  starches and makes food easier to swallow
• 19. taste buds- sensory organs located on various
  parts of the tongue
• 20. trace elements- elements or minerals needed
  in very small amounts
• 21. vitamin- nutrients that dont provide energy
  or build body tissue, but help regulate these and
  other body processes
• 22. water soluble vitamins- a vitamin,
  specifically vitamin C or one of the B complex
  vitamins that dissolve in water

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1.2 Describe psychological, physiological and
environmental reasons for eating

• Psychological
• Food can satisfy emotional needs
• Babies learn to connect food with
• warmth and security
• Children associate foods with
• pleasurable experiences
• Adults associate food with times of happiness and
  security

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• Children may eat a certain way because of
  examples set by their parents
• Emotions may cause under eating and overeating
• Food appeals to the senses of sight, taste, and
  smell.
• our tastebuds (sensory organs located on various
  arts of the tongue) detect sweet, bitter, sour
  and salty
• Preparing food can be as satisfying as eating it.

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• Physical
• Food is one of the most basic physical needs
• Your body needs food to provide energy for vital
  process
• walking and climbing
• building and repairing tissue
• Food meets 2 basic needs
• hunger
• health

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• Environmental
• Food brings people together.
• Preparing and eating food are social activities.
• Family culture has a great impact on the foods
  people eat and how they eat them.
• Friends have an affect on the foods you choose.
• The media can affect your food choices.

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1.3 Describe effect of nutrition (the study of
nutrients and how they are used by the body) on
health and body mass

• Body Mass Index
• -A calculation involving a persons weight and
  height measurements.
• Healthy Weight BMI 18.5-24.9
• Overweight BMI 25-29.9
• Obese BMI 30
• Underweight BMI under 18.5
• For more information go to the Centers for
  Disease Control
• and Prevention website
• http//www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/eng
  lish_bmi_calculator/bmi_calculator.htm

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• The use of BMI is assessing weight has
  limitations because it does not take body
  composition into account.
• One way to evaluate whether excess body weight is
  due to fat or muscle is though a skinfold
  test with the use of a caliper.
• A pinch test can be used by grasping a fold of
  skin at the back of your upper arm between your
  thumb and forefinger. A fold that measures more
  than an inch thick is a often a sign of excess
  fat.

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1.4 Identify food related health problems

• High blood pressure
• often referred to as hypertension
• Heart disease
• smoking and obesity are causes
• Obesity (weighing twenty percent or more above
  desirable weight for height, in adult, defined as
  a BMI of 30 or more)
• one of the major causes of many
• health problems

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• Underweight
• often suffer from chronic infections, they tire
  easily and feel cold in a moderate temperature.
• Malnutrition
• (caused by poor nutrition over an extended period
  of time resulting from an inadequate diet, or the
  bodys inability to use the nutrients it takes
  in)

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• Food allergies/food sensitivities
• lactose intolerance
• inability to digest lactose which is milk sugar
• peanuts and peanut butter
• shellfish
• shrimp, crab, clams, oysters
• nuts
• walnuts, pine nuts, cashews
• wheat
• celiac disease is a permanent adverse reaction to
  gluten which is a mixture of proteins in the
  grain

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• Vitamin and/or mineral deficiency diseases
• (a disease caused by the lack of a specific
  necessary element in the body)
• anemia iron
• night blindness vitamin A

kwashiorkor protein
scurvy vitamin c
pellagra niacin
goiter iodine
beriberi thiamin
rickets vitamin D
osteoporosis calcium
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• Diabetes mellitus (lack of or inability to use
  the hormone insulin, which results in the build
  up of glucose in the bloodstream) is a health
  problem that affected 235,000 Arkansans in 2003
• Type I or insulin dependent occurs most
• often in children and young adults.
• Type II or non-insulin dependent occurs in adults
  over 40 that are overweight and eat diets high
  in refined carbohydrates

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1.5 Name unhealthy diet practices

• Eating disorder are abnormal eating behaviors
  that risks physical and mental health.
• doctors do not know what causes them
• believed to be triggered by some type of stress
• most often affects young women and teen girls

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Common Eating Disorders

• Anorexia Nervosa
• characterized by self starvation
• intense fear of weigh gain
• distorted body image
• blood pressure drops/respiration slows
• abnormal hormone secretion/periods stop
• body temp drops/sensitive to cold
• heart may stop in extreme cases

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Allegra Versace, 20 year old daughter of designer
Donatella Versace is currently undergoing
treatment for anorexia.
Super thin celebrities such as Mary-Kate and
Ashley Olsen have been accused of having anorexia.
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• Bulimia
• characterized by binging and purging
• thousands of calories (a measurement of the
  amount of energy produced when food is burned by
  the body in science it is the amount of energy
  needed to raise the temperature of 1.0 g of water
  1.0 degrees Celsius) are consumed in a short
  period of time
• food is eliminated by vomiting and/or laxatives
• bulimics feel a lack control over their eating
• feel guilty and unlike anorexics know their
  behavior is abnormal

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2006 American Idol runner-up Katharine McPhee
admits to have battled bulimia for 5 years .
Singer Amy Winehouse struggles with bulimia
(among other things)
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• Binge eating disorder
• repeated episodes of uncontrolled eating
• do not take part in an opposing behavior to
  prevent weight gain
• most are overweight or obese

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Signs of Eating Disorders

• abnormal weight loss
• binge eating
• self-induced vomiting
• abuse of laxatives and/or diuretics
• excessive exercise
• absent or irregular menstrual periods
• depression

If you suspect that a friend has an eating
disorder seek help for them.
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• Weight Loss Aids are also considered unhealthy
  diet practices.
• special exercise equipment (gimmicks)
• diet pills
• fad diets

Ab Roller
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• If it sounds too good to be true, it probably
  is.
• The problem with most aids that promise quick
  weight loss is they do not help people develop
  new lifestyle behaviors.
• As soon as people stop using these products they
  go back to their old eating and activity
  patterns.
• These quick fix products are a fallacy (a
  mistaken belief) and should be avoided.

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1.6 Define basic nutrient (a chemical substance
in food that help to maintain the body) groups,
their sources and functions

• Nutrients are divided into the following 6
  groups
• carbohydrates
• fats
• proteins
• vitamins
• minerals
• water

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• CARBOHYDRATES
• the bodys main source of
  energy

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• Function
• the bodys main energy source
• help digest fats efficiently
• provide bulk in the diet
• 3 main types sugars (simple carbohydrates),
• starches and fiber (complex carbohydrates)

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• Simple Sugars
• Glucose (type of simple sugar the bodys primary
  energy source and the only energy source of the
  brain and nervous system the basic sugar
  molecule from which all other carbohydrates are
  built) is sometimes called blood sugar
• Fructose (fruit sugar)
• Lactose (milk sugar)
• Maltose (malt sugar from grains)
• Sucrose (table sugar)

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• Starch
• the most abundant carbohydrate in the diet
• the storage form of energy in plants
• Fiber
• plant source that humans cannot digest
• does not provide energy like other carbs
• provides bulk and promotes normal bowel function

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• Sources of Simple Carbohydrates
• sugar
• syrups/honey/molasses
• soft drinks
• candies
• sweets
• jams/jellies

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• Sources of Starch
• bread
• cereal
• pasta
• rice
• corn
• potatoes
• dry beans and peas

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• Sources of Fiber
• whole grains and cereals
• fresh fruits
• fresh vegetables

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• FATS
• provides a concentrated source of energy and
• helps protect the body from sudden changes
• in outside temperature

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• Functions
• provide energy
• carry certain vitamins
• make food taste good
• helps you feel full after eating
• Types
• saturated fatty acids meat and dairy
• unsaturated fatty acids
• monounsaturated canola oil, olive oil, peanut
  oil
• polyunsaturated corn oil, safflower oil,
  sunflower oil
• trans fatty acids shortening, margarine

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Sources of Fat

• Visible
• margarine
• butter
• fat/skin on meat
• Invisible
• eggs
• baked products
• ?saturated fats are solid at room temperature
• ?unsaturated fats are liquid at room temperature

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• PROTEIN
• composed of carbon, hydrogen, oxygen and
  nitrogen,
• body uses it for growth and maintenance

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• Functions
• growth maintenance and repair of tissues
• provide energy
• Made up of 20 amino acids (one of the building
  blocks of protein)
• 2 types of amino acids
• essential
• 9 that the body cannot make, must get from food
• nonessential
• 11 that the body makes

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Types of Protein

• Complete Protein
• contain all 9 essential amino acids
• sources animal foods and soybean
• supports growth and maintenance of body tissue

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Types of Protein

• Incomplete Protein
• missing one or more essential amino acids
• will not support growth and maintenance of body
  tissues
• sources plant foods

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Sources of Protein

• lean meats
• poultry
• fish
• milk
• cheese
• eggs
• dry beans/peas
• nuts
• grains

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• VITAMINS
• nutrients that dont provide energy or build
  body tissue,
• but help regulate these and other body processes

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Types of Vitamins

• Fat Soluble (A, D, E, K)
• dissolve in fat
• can build up in the body and be dangerous
• Water Soluble (C and Bs)
• dissolve in water
• body does not store
• extra carried out in urine

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Vitamin A

• Function
• used to make a chemical compound in the eyes need
  to adapt to darkness
• promotes normal growth especially in bones and
  teeth
• Sources
• liver
• egg yolks
• whole milk
• fortified dairy products
• butter
• fish oil

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Vitamin D

• Functions
• to produce the growth of bones and teeth
• helps the body use calcium and phosphorus
• Sources
• eggs
• liver
• fatty fish
• added to milk, cereal, butter
• and margarine

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The Sunshine Vitamin

• The body can make vitamin D with exposure to the
  sun.
• Sunlight converts a substance in the skin
• Sun exposure is linked to 30 of all cancers.
• Limit exposure and protect the skin.

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Vitamin E

• Function
• dietary antioxidant that significantly reduces
  the harmful effects of oxygen on normal body
  functions
• Sources
• fats and oils
• liver
• eggs
• whole milk
• dairy foods
• leafy green vegetables
• whole grain breads and cereals

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Vitamin K

• Function
• the blood clotting vitamin
• Sources
• leafy green vegetables
• cauliflower
• liver
• egg yolks

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Vitamin C

• Function
• formation and maintenance of collagen, a protein
  that is part of connective tissue
• helps wounds heal and broken bones mend
• Sources
• broccoli
• cabbage
• cantaloupe
• citrus fruits
• green peppers
• leafy green vegetables
• strawberries

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Thiamin (B1)

• Function
• helps the body release energy from food
• promotes normal appetite (a desire to eat) and
  digestion
• keeps the nervous system healthy and prevent
  irritability
• Sources
• nearly all foods except fats, oils and refined
  sugars contain some thiamin.
• no single food is high in thiamin
• wheat germ
• pork products
• legumes
• whole grains
• enriched cereals

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Riboflavin (B2)

• Function
• helps cells use oxygen
• help keep skin, tongue and lips normal
• Source
• organ meats heart and liver
• milk and milk products
• eggs
• oysters
• leafy green vegetables
• whole grain and enriched cereal products

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Niacin (B3)

• Function
• keeps the nervous system, mouth, skin, tongue,
  and digestive tract healthy
• Sources
• muscle meats
• poultry
• peanuts/peanut butter

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Pantothenic Acid (B5)

• Function
• promotes growth and helps the body make
  cholesterol
• Sources
• organ meats heart and liver
• yeast
• egg yolks
• brand
• wheat germ
• dry beans
• milk

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B6 (Pyridoxine)

• Function
• helps nerve tissue function normally
• plays a role in the regeneration of red blood
  cells
• Sources
• muscle meats
• liver
• vegetables
• whole grain cereals

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Biotin (B7)

• Function
• needed for the breakdown of fats, carbohydrates
  and proteins
• Sources
• kidney and liver
• chicken
• eggs
• milk

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Folate/Folic Acid (B9)

• Function
• especially important in the diets of pregnant
  women
• Sources
• asparagus
• broccoli
• dry beans and peas
• liver
• yogurt
• bananas
• oranges
• strawberries
• whole grain cereals

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B12 (Cobalamin)

• Function
• helps in functioning of cells in the bone marrow,
  nervous system and intestine
• Sources
• animal protein foods meat, fish, milk, eggs,
  cheese
• fortified cereals and breakfast foods
• Plant foods do not contain B12,
  strict
• vegetarians should take a supplement.

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Anatomy of a Grain
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• MINERALS
• regulate body processes, or become part
• of the body tissue

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Macrominerals

• Needed in the diet in amounts of 100 or more
  milligrams each day
• calcium
• phosphorus
• magnesium
• sodium
• chlorine
• potassium

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Calcium

• Function
• combines with phosphorus to build and strengthen
  bones and teeth
• Sources
• milk and milk products

Consume foods high in calcium to prevent
osteoporosis (a condition caused by a calcium
deficiency which results in porous brittle bones
and a loss in bone density) as you age.
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Phosphorus

• Function
• works with calcium to strengthen bones and teeth
• Sources
• milk and milk products
• meat
• poultry
• fish
• eggs

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Magnesium

• Function
• helps cells use proteins, fats, and carbs to
  produce energy
• regulate the bodys temperature
• Sources
• whole grains
• nuts
• beans
• meat
• dark green leafy vegetables

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Sodium, Chlorine and Potassium

• Function
• maintain the acid-alkali balance in the body
• Sources
• bananas (potassium)
• table salt (sodium and chlorine)
• the RDA for sodium is a maximum of 2,400 mg per
  day
• this equates to 1 teaspoon of table salt per day

2,400mg
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Microminerals

• also called trace elements (elements or needed in
  very small amounts)
• these minerals have not been shown to pose a
  great concern in the diets of most people in the
  US
• fluorine
• iron
• zinc
• iodine

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Fluorine/Fluoride

• Function
• the development and protection of teeth
• Sources
• drinking water
• where available
• toothpaste

Captain Fluoride
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Iron

• Function
• combines with protein to form hemoglobin, which
  is the protein pigment in red blood cells that
• takes oxygen from the lungs and carries
• it to cells throughout the body
• Sources
• liver
• spinach
• salmon
• Deficiencies
• anemia
• common in women and children

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Zinc

• Function
• helps wounds heal and aids the functioning of the
  immune system
• Sources
• meat
• poultry
• seafood
• whole grains

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Iodine

• Function
• the essential part of the thyroxine,
• a hormone produced by the thyroid
• gland that regulates metabolism (the process
• by which living cells use nutrients in many
  chemical reactions that provide energy for vital
  processes and activities)
• Sources
• iodized salt
• seafood
• seaweed
• nori is dried seaweed used to wrap sushi

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• WATER
• regulates all the body processes and is essential
  to life

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• People can live more than a month without food,
  but only a few days without water.
• Between 50 and 75 percent of your body weight is
  water.
• It is found both inside and outside all your
  cells.
• Function
• aids in digestion and cell growth and maintenance
• lubricates joints
• regulates body temperature

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• Sources
• about 54 comes from the liquid you drink such as
  coffee, tea, juice, soda, etc.
• about 37 from water intake
• the rest from various foods containing water such
  as lettuce and when the body releases energy for
  carbs, fats and proteins

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Water Requirements

• Some nutrition experts suggest and easy way to
  figure your daily water needs
• body weight divided by twooz of daily fluid
  intake
• Ex. 160 lb person should drink 80 oz of
  fluid/daily
• More water is need by those suffering from fever,
  diarrhea, high-protein diets and
• living in hot climates.

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Digestion(the process by which
the body breaks down food into useable nutrients)

• The digestive process begins in the mouth when
  chewed food mixes with saliva (a mucus and enzyme
  containing liquid secreted by the mouth that
  begins to break down starches and makes food
  easier to swallow)
• The swallowed food enters the esophagus, which
  runs from the mouth to the stomach.
• The stomach churns the food and mixes it with
  gastric acid.
• In the small intestine, absorption(the passage of
  nutrients from the gastrointestinal tract into
  either the blood or the tissue fluid surrounding
  the cell) takes place
• In the large intestine, some of the water and
  electrolytes are removed from the food, then it
  travels to the colon.
• Solid waste is then stored in the rectum until
  it is excreted via the anus.

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1.7 Explain MyPyramid including divisions,
physical activity and recommended
serving allowances

• The food guide pyramid was revised
• April 19,2005
• The following website will be used to study this
  revision
• www.mypyramid.gov
• See separate MyPyramid Powerpoint

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1.8 Name careers related to nutrition and weight
control

• Dietician
• food service
• hospital
• education
• research
• Personal Trainer
• Fitness Instructor
• aerobics
• pilates
• yoga
• Sports medicine