Ch. 5 Food in Your Life

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Ch. 5Food in Your Life
Nutrition
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Seating Chart (do in reverse order for overhead
display)
D O O R
Front of Room
Teachers Desk
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You are what YOU eat!
Click on the book to link with the assignment
calendar in health class during the quarter.
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You are, what you eat.
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Why do you eat?

• Nutrients-substances in food that your body needs
  to function properly to grow, to repair itself,
  and to supply you with energy.

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• Eating habits stem from both a physical need
  (hunger) for food and a psychological desire for
  food (appetite).

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• Recognize the difference between the two helps
  you make more healthful food choices.

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Your Bodys Physical Need for Food.

• Hunger is a natural drive that protects you from
  starvation.

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• The most basic reason for eating is physical.
• Stimulated nerve ending in the stomach signal
  hunger.

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Your Minds Desire for Food

• Appetite is a desire, rather than a need, to eat.
• Appetite is a learned response to food.

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• Appetite is shaped by factors in your environment
  (culture, family, friends, advertising, time and
  money) and by your emotions.

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Your eating habits

• Food choices can reduce major risk factors for
  chronic diseases, including obesity, high blood
  pressure, and high blood cholesterol, heart
  disease, stroke, and cancer.

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Nutrition Throughout Your Life

• Nutrition-the process by which the body takes in
  and uses food.
• As you grow and develop you may need nutrients in
  different amounts.

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• Nutrients help you feel and look your best, have
  energy and stay mentally alert.
• Nutrients help ward off diseases including
  chronic diseases.

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6 Nutrients

• Carbohydrates 4 cal./gm.
• Protein 4 cal/gm.
• Fat 9 cal/gm.
• Vitamin 0 cal/gm.
• Minerals 0 cal/gm.
• Water 0 cal/gm.

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• Explain the difference between hunger and
  appetite.
• What factors influence decisions that affect food
  choices?
• Why is good nutrition so important during
  adolescence?

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• Give three examples of how your culture and
  family have influenced your eating habits.

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Ch. 5 Lesson 2
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Carbohydrates

• Carbohydrates are the sugars and starches found
  in foods.
• 55-65 of your diet should be carbo.
• Your diet should be mainly made up of complex
  carbohydrates.

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• Main source of fuel.
• Extra carbo. stored as fat.
• 4 calories per gram.

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Simple Carbohydrates

• Sugars present naturally in fruits, some
  vegetables and milk.
• Americans eat there own weight in sugar every
  year.

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• How many cans of soda do you drink in a day?
• Week?
• How much sugar is in a can of soda?

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Complex Carbohydrates

• Starches found in great supply in rice and other
  grains, seeds, nuts, legumes (dried peas and
  beans), and tubers (potatoes).
• Chemically a more complex carbohydrate.

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• They are made up of many sugars linked together.
• Digested, starches break down into sugars.

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Role of Carbohydrates

• Before your body can use carbohydrates it must
  first convert them to glucose.
• Glucose- a simple sugar.
• Glucose is the bodys chief fuel.

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• Glucose not used is stored in the liver and
  muscles as glycogen.
• Glycogen is converted into glucose when the body
  needs it.

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Fiber

• Special form of complex carbohydrate.
• Tough stringy part of vegetables, fruits and
  grains.
• Cannot be digested.
• Bran, roughage,
• cellulose

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Fiber

• O calories per gram.
• Moves waste through digestive system.
• May reduce the risk of certain cancers.
• Colon
• Breast

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• Soluble fiber adds moisture to your stool to
  soften it.
• Insoluble fiber aids in the transition time as it
  scrapes out the digestive wall.

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• Instrumental in controlling diabetes, blood
  cholesterol, blood sugar levels and obesity.

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• It is recommended that you eat 20-25 grams of
  fiber a day.

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• Breakfast Cereal should contain 5 grams of fiber
  for every 100 calories.
• Read the labels!
• Assign.

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• "A healthy high-fiber breakfast could cut your
  risk for insulin resistance by 30 to 50 percent."

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• Is this a good or poor source of fiber for ones
  diet and health?

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How do you know if you are getting enough fiber
in your diet?
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• You are regular. (bowel movement about once a
  day)
• Stool floats.

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• If it takes you longer then 24 hours to pass a
  stool, you are dealing with constipation and you
  need to make lifestyle changes.

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Protein

• Proteins are nutrients that help build and
  maintain body tissues.
• 4 Calories per gram.
• A vital part of every body cell.
• Extra protein converted into fat and stored or
  eliminated as waste.

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Protein

• Amino acids are the building blocks of protein.
• 20 different amino acids.
• 9 essential amino acids. (must come from diet)
• About 12 of our diet should be protein.

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Complete Proteins

• Are foods that contain all the essential amino
  acids. (meat, fish, eggs, milk products and
  soybean products)

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Incomplete Proteins

• Are foods that lack some of the essential amino
  acids. (seeds, legumes, nuts, whole grains)

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• Eating a variety of incomplete protein sources
  can yields an equivalent of a complete protein.

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Role of Proteins

• Amino acids build new body tissue.
• Replace damaged cells.
• Replace warn out cells

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• Proteins in enzymes, hormones and antibodies help
  regulate many body processes.
• Bodies third fuel source.

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• Enzymes are substances that control the rate of
  biochemical reactions in your body cells.
• Hormones regulate reactions.

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• Antibodies help identify and destroy bacteria and
  viruses that cause disease in the body.

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Fats

• 9 calories per gram.
• Chemically, fats are a type of lipid, a fatty
  substance that does not dissolve in water.
• Bodies main store-house of fuel.
• Most concentrated form of energy available.

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• Fats are made of fatty acids.
• Fat keeps us warm.
• Fat acts as a shock absorber.
• Fat protects our internal organs from blunt force
  contacts.

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• Fats are a necessary nutrient.
• A diet void of fat is an unhealthy diet.

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• Assign.

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Types of FATS

• Saturated fats
• Unsaturated fats.
• Polyunsaturated Fats
• Monounsaturated Fats

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Saturated Fats

• A fatty acid is said to be saturated when the
  fatty acid holds all the hydrogen atoms it can.
• Foods high in saturated fats include, animal fats
  and tropical oils such as coconut and palm oil.

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• A diet high saturated fats is associated with an
  increased risk of heart disease and certain
  cancers.

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• Red meats such as beef and pork are higher in
  saturated fats than most white meats like chicken
  and fish.

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Unsaturated Fats

• A fatty acid that is missing one or more pairs of
  hydrogen atoms.
• Vegetable fats are a good source of this fat.

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Hydrogenated Fat

• Fat products where there are added hydrogen
  atoms.
• Margarine and peanut butter usually contain
  hydrogenated fat.
• May increase LDL, the bad cholesterol.

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Role of Fat

• 9 calories per gram.
• Carry fat soluble vitamins.
• Add flavor to foods.
• Help satisfy hunger since they take longer to
  digest than other nutrients.
• Second fuel source.

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• Too much fat is linked to obesity, heart disease
  and other health problems.
• No more than 30 of your calories should come
  from fat. Under 25 would be better.

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• Your diet of fat should come from unsaturated
  fats with very little coming from saturated fats.
• Most Americans receive 50 of their calories from
  fat.

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Cholesterol

• Found only from foods that originate from
  animals.
• Produced in the livers of animals, including
  humans.

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• Cholesterol is an important instrumental in the
  production of sex hormones, use of vitamin D and
  in the protective sheath around nerve fibers

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HDL

• HDL- High Density Lipoprotein
• The good Cholesterol.
• Reduces cholesterol in the blood.
• HEALTHYCholesterol.

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Assign.
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• Increases HDL- exercise, females have a naturally
  higher level, diet with high ply/monounsaturated
  fat to saturated fat levels within range

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LDL

• LDL- Low Density Lipoprotein
• Bad Cholesterol
• LOUSYCholesterol.

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• Increases cholesterol in the blood stream and
  arteries
• Increases LDL- Smoking, high saturated fat diet,
  moderate to high alcohol consumption

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• A good diet can reduce blood cholesterol.

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• Optimal LDL-below 100mg/dL
• Optimal HDL-over 60 mg/dL
• Desirable total cholesterol- below 200 mg/dL
• Normal triglyceride-below 150 mg/dL

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QUIZ TOMORROWCh. 5 Lessons 12
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Vitamins

• Vitamins are compounds that help regulate many
  vital body processes and helps in the metabolism
  of other nutrients.
• O calories per gram
• 13 vitamins play a key role in good nutrition.

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• Vitamin D is manufactured in the body, the rest
  must be obtained through diet.
• Two groups of vitamins.

-Fat Soluble Vitamins Water Soluble
Vitamins
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Water-Soluble Vitamins

• Water-soluble vitamins include Vitamin C and the
  eight vitamins in the Vitamin B complex
• Water-soluble vitamins dissolve in water.

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• Water-soluble vitamins pass easily into the
  bloodstream.
• Excess amounts are excreted in urine.

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• These vitamins are not stored in the body.
• Need to be replenished in a regular diet.
• Do not overcook, overcooking leaches out and
  destroys the vitamins.
• See page 108 of your text for chart.

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Fat-Soluble Vitamins

• Fat-soluble vitamins are absorbed and transported
  by fat.
• Fat-soluble vitamins are stored in the bodys
  fatty tissues.

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• Excess buildup of these vitamins can have a toxic
  effect.
• This is more likely if one takes large dose of
  vitamin supplements.

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• Beta-Carotene is a substance found in plants that
  helps your body manufacture vitamin A.
• Carrots, broccoli, spinach and other vegetables
  contain Beta-Carotene.

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Minerals

• Minerals are inorganic substances that the body
  cannot manufacture, that act as catalysts,
  regulating many vital body processes.

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• Minerals are needed in very small amounts
  compared to other nutrients.

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Iron

• Especially important when growth is rapid.
• It is essential for the hemoglobin in your blood.
• Hemoglobin carries oxygen in the blood.

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• Anemia or Iron deficiency- you may feel tired all
  the time and have little endurance.

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Calcium

• Milk 300 mg/glass
• 1300 mg. each day.
• Gives structure to bones.
• Maintains bone strength.
• Aids in muscle contraction, blood clotting and
  proper functioning of the nervous system.

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• Milk and milk products, green leafy vegetables
  and canned salmon are good sources of calcium.

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• When you do not get enough calcium in your diet,
  your body draws upon deposits of the mineral from
  your bones.

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• Your bones build density (add calcium) until the
  late twenties or early thirties.

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• Osteoporosis- is a bone disease where the bones
  are brittle and break easily because of low
  calcium levels or lost calcium.

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• Calcium rich diets and weight bearing exercise
  can reduce osteoporosis.

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Electrolytes

• Sodium, chloride, and potassium make up a group
  of mineral known as electrolytes.
• They are electrically charged when in solutions,
  as they are in the body fluids.

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• Sodium and potassium help maintain the balance of
  fluid within body cells.
• Bananas and orange juice are excellent sources of
  potassium.
• You get sodium from table salt.

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• Most Americans probably get enough salt in there
  daily diet. Many get too much salt.

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Enriched

• Vitamins are added to the food product during the
  processing.
• Vitamin was originally found in the base produce
  but was reduced or destroyed during processing.

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Fortified

• Vitamins are added to the food product during the
  processing.
• Vitamin was never in product or was originally
  there but in very small amount.

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• Vitamins and minerals are known as micronutrients
  because the body needs them in small amounts.

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Water

• O calories per gram.
• Water is a regulator and is vital to every body
  function.
• Carries nutrients.
• Transports waste.

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Why is

• Why is water considered the most important
  nutrient by some health professionals?

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• Lubricates our joints.
• Enables you to swallow and digest foods, absorb
  nutrients.

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• Your body uses about 10 cups daily, maybe more
  depending on your health, outside temp., or
  exercise level.
• Water makes up about 60 of your total body
  weight.

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• Food is a source of water.
• Waters main function during exercise is to cool
  the body and maintain proper body temperature.

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• Thirst, or the desire to drink fluids, determines
  your fluid intake.
• During very hot weather and when you are
  exercising you may need to increase your fluid
  intake to as much as ten large glasses or more.

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Dehydration

• The loss of water from body tissues.
• Dehydration weakens the body and may cause muscle
  cramps.

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Products that stimulate dehydration are

• Caffeine
• Alcohol
• Exercise
• Sodium intake

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Lesson 4Guidelines for a Healthful Eating
Style.
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• Assign.

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• RDA- the amounts of nutrients that will prevent
  deficiencies and excess in most healthy people
  over the age of two.

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• Following the dietary guidelines will help
  decrease your risk of getting eating related
  chronic diseases now and in the future.

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Eating for a Healthful Eating Style

• USDA- U.S. Department of Agriculture.
• RDA- Recommended Dietary Allowances.

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• No single food provides all of the nutrients your
  body needs in the right amounts.
• Eat a variety of healthy foods.

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Food Guide Pyramid
See page 114 of your text book.
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Food Guide Pyramid

• The food guide pyramid categorizes foods into
  five food groups, indicating a range of servings
  for each that a person is advised to eat daily.
• Ranges of servings are broad, this is because
  nutritional needs vary.

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• Nutritional needs will vary depending on age,
  gender, physical condition, body size and
  activity level.

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Balance the Foods You Eat with Physical Activity.

• Balance the amount of energy in food with the
  amount of energy your body uses.

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• Be Aware that controlling body fat is more
  important to health than controlling body weight.

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• Keep in mind that all calories add up in the same
  way, no matter what their source.

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Choose

• Plenty of grain Products, vegetables, and fruits.
• An eating style low in fat, saturated fat and
  cholesterol.
• An eating style moderate in sugars
• An eating style moderate in sodium/salt.

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Being a Smart Food Consumer
Nutrition Label Basics
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• Each label contains
• Serving size
• Servings per container
• Calories per serving and calories per serving
  from fat
• Grams of total fat, saturated fat, total carbo.,
  fiber, sugars, protein, and milligrams of
  cholesterol and sodium per serving
• Percent of the Daily Value the product supplies
  of the above nutrients plus some important
  vitamins and minerals in one serving

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Ingredients List

• Almost all food labels have an ingredient list.
• Labels list ingredients by weight in descending
  order.

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• The ingredient in greatest amount is listed
  first.

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Food Additives

• Are substances added to food intentionally to
  produce a desired effect.
• Add nutrients, give flavor or color, lengthen
  storage life and keep it safe to eat, maintain
  texture, control foods acidity, help age foods,
  such as cheese.

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Enriched Food

• A food in which nutrients that were lost in
  processing have been added back.
• Breads, pastas, and rice made of refined grains
  are enriched with B vitamins and iron.

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Fortification

• The addition of nutrients that are not naturally
  present.
• Milk is fortified with Vitamin D.

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Food Product Label Claims

• Food labeling regulations permit labels of
  certain foods to claim possible benefits in
  combating a disease or condition.
• Calcium, possible help in fighting osteoporosis.
• Fiber, can claim they may help to lessen the
  risk of certain cancers.

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Other Terms

• Healthy- The food is low in fat and saturated fat
  and contains limited amount of cholesterol and
  sodium. If it is a single item food and provides
  at least 10 of one or more of the following
  Vitamin A or C, iron, calcium, protein, or fiber.

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• Light- The calories have been reduced by at least
  a third, or the fat or sodium by at least half.
• Free- the product contains no amount, or only a
  slight amount of fat, cholesterol, sodium,
  sugars, or calories.

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• Less- The food contains 25 less of a nutrient or
  of calories than a comparable food.
• Fresh- The food is raw, unprocessed, contains no
  preservatives, and has never been frozen or
  heated.

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• Natural- This term is reserved for meat and
  poultry only. It means the food is minimally
  processed with no artificial or synthetic
  ingredients.

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Opening Date

• Expiration Date- The last date you should use the
  product.
• Freshness Date- The last date a food is thought
  to be fresh.
• Pack Date- The date on which the product was
  packaged.
• Sell Date- This date denotes the last date the
  product should be sold.

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The End