Nutrition

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Nutrition
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Definitions

• Nutrition
• Process by which the body takes in and uses food
• Calories
• Units of heat that measure the energy used by the
  body and the energy that foods supply to the body
• Nutrients
• Substances in food that your body needs to grow,
  to repair itself, and to supply you with energy
• Hunger
• A natural physical drive that protects you from
  starvation
• Appetite
• A desire, rather than a need, to eat

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Nutrients

• The body needs the following essential nutrients
  to function properly
• Protein
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water

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Nutrition

• Good nutrition enhances the quality of your life
  as well as helping to prevent against diseases
• Provides you with calories and nutrients for
  maximum energy and wellness

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Influences

• Hunger and appetite
• Emotions
• Your environment
• Cultural and ethnic background
• Convenience and cost
• Advertising

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Carbohydrates

• Starches and sugars
• 4 calories in 1 gram of carbohydrate
• Preferred source of energy
• Simple
• Sugars (fructose, glucose)
• Complex must be broken down into simple before
  they can be used
• Starches (whole grains, seeds, legumes)

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Carbs continued

• When excess carbohydrates are present, the body
  converts them and stores them as body fat
• Essential for athletic ability
• Dietary fiber
• Complex carbs
• Made mostly of plant material that cannot be
  absorbed by the body

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Fiber

• Indigestible complex carb
• Vegetables, fruits, and whole grains
• Helps move waste through digestive system

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Proteins

• Nutrients that help build and maintain body cells
  and tissues
• All proteins are made of 20 amino acids
• Complete
• Good amounts of all 9 essential amino acids
• Animal products
• Incomplete
• Lack 1 or more essential amino acids
• Beans, peas, whole grains

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Proteins continued

• Builds new cells and tissues
• Most important function is role in growth and
  repair of bodily tissues
• Make enzymes, hormones and antibodies
• Supply body with energy
• 3rd energy source
• Bodys building block
• There are 4 calories per gram of protein

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Fats

• Fatty substance that does not dissolve in water
• Needed for proper body functioning
• 2nd fuel source in the body
• Essential fatty acids
• Fatty acids the body needs but cannot produce

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Fats continued

• Saturated
• Usually solid at room temperature
• Animal fats and tropical oils
• High intake is associated with increased risk of
  heart disease
• Unsaturated
• The preferred fat
• Usually liquids at room temperature
• Associated with a reduced risk of heart disease

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Cholesterol

• Circulates in blood
• Amount it makes is used to make cell membranes
  and nerve tissue, hormones, vitamin D and bile
• Excess blood cholesterol is deposited in arteries
  increases the risk of heart attack
• May be hereditary

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Cholesterol Continued

• Produced in liver
• No more than 3x the amount of LDL vs HDL
• HDL good
• Provides SOME protection against heart disease
• LDL bad
• Carries cholesterol and other fats through blood

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Vitamins

• Help regulate vital body processes
• Needed for growth and maintenance
• Needed for the utilization and absorption of
  nutrients
• Water soluble
• Dissolve in water
• Pass easily through blood during digestion
• Fat soluble
• Absorbed, stored and transported in fat
• Stored in fatty tissue, liver and kidneys
• Excess can be toxic

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Minerals

• Substances that the body can not produce but are
  needed for forming healthy bones, teeth and
  regulating vital body processes
• Comes from plants
• Disease can result from a lack of minerals
• Minerals help with bone and teeth formation and
  strength, muscular development, blood formation,
  and water balance
• Calcium, Phosphorus, Magnesium, Iron

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Water

• Transports nutrients to and carries wastes from
  your cells, make up blood and control body
  temperature
• Lubricates joints and membranes
• At least 8 cups of water each day
• You can live longer without food than water

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Dietary Guidelines for Americans

• Focus on 3 keys to healthy lifestyles
• Smart choices from each food group
• Balance between food and physical activity
• Most nutrition out of your calories

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Nutrition Labels

• Required to include the following information
• Name of the food
• Net weight or volume
• Name of manufacturer
• Ingredients
• Nutrient content

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Calorie Levels
Age Sedentary Moderate Activity Active Sedentary Moderate Activity Active
14 1800 2000 2400 2200 2400 2800
15 1800 2000 2400 2200 2600 3000
16 1800 2000 2400 2400 2800 3200
17 1800 2000 2400 2400 2800 3200
18 1800 2000 2400 2400 2800 3200
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MyPlate
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MyPlate Fruits/Vegetables

• Any fruit or 100 fruit juice
• Fresh, canned, frozen, or dried, and may be
  whole, cut-up, or pureed
• Any vegetable or 100 vegetable juice
• raw or cooked fresh, frozen, canned, or
  dried/dehydrated and may be whole, cut-up, or
  mashed.
• Make half your plate fruits and vegetables
• 1 ½ - 2 cups

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MyPlate- Grains

• Any food made from wheat, rice, oats, cornmeal,
  barley or another cereal grain
• Bread, pasta, oatmeal, breakfast cereals,
  tortillas, and grits
• Make ½ your grains, whole grain
• 6-8 ounces

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MyPlate - Protein

• All foods made from meat, poultry, seafood, beans
  and peas, eggs, processed soy products, nuts, and
  seeds
• Beans and peas are also part of the Vegetable
  Group
• 5-6 ½ ounces

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MyPlate - Dairy

• All fluid milk products and many foods made from
  milk
• Choices should be fat-free or low-fat
• 3 cups
• Foods made from milk that retain their calcium
  content are part of the group
• Foods made from milk that have little to no
  calcium, such as cream cheese, cream, and butter,
  are not
• Calcium-fortified soymilk (soy beverage) is also
  part of the Dairy Group.

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Meal Plan

• Age
• Male/Female
• Activity Level
• Breakfast/Lunch/Dinner
• 2 Snacks
• MEAL PLAN FOR ONE DAY