NUTRITIION

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NUTRITIION

• CHAPTERS
• 4 5

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YOU ARE WHAT YOU EAT!
Write a brief paragraph about what this statement
means to you.
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What is Nutrition?

• Study of the way the substances in food affect
  our health and also why we make the food choices
  we make.

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Your Thoughts about Nutrition

• Nutrition is not so important to me, I just want
  to be able to eat lots of food.
• I eat whatever I want, but I sometimes worry
  about the types of food I eat.
• I feel best when I eat nutritious foods.
• I like to make my own decisions about what I eat,
  but often I eat what everyone else is eating.

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Thoughts on Nutrition

• If I take a vitamin pill in the morning, I do not
  have to worry about what I eat.
• My health will suffer if I dont eat well.
• The food I eat has nothing to do with the way I
  feel.
• I would really like to change my eating habits.

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I would rather eat.

• Eat what taste good
• Eat a nutritional balanced meal.
• Eat what my friends eat.

• Eat what looks good!
• Eat what tastes good!
• Eat what smells good!

• Eat what I like and nobody else likes
• Eat what my friends eat
• Eat what my family eats.

• Eat what my friends eat
• Eat a nutritionally balanced
• meal
• Eat whatever I like

• Bring lunch from home
• Eat in school cafeteria
• Eat lunch in a fast-food
• restaurant

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Compare nutrition to the game of baseball.
Good nutritional choice hit
What would your nutritional choice average be
for today?
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KEY FACT
HUNGER is the PHYSICAL NEED for food
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Everyone is born with feelings for hunger.
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Symptoms of hunger include

• Weakness
• Dizziness
• Nausea
• Loss of concentration

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How do we get rid of hunger?
By eating
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The question is Just how much do we eat?
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As a society what messages are we sending about
how we feel about our food selection?
More is better

Is the meal a good meal or a good deal
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APPETITE is the desire for food
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Appetite can be influenced by

• Weather
• Culture
• Religion
• Advertising

• Taste
• Texture
• Aroma
• Health

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Advertising and Food Groups

• Candy and gum
• Cookies and crackers
• Noncarbonated soft drinks
• Meats and poultry
• Vegetables
• Citrus fruits

• Cereals
• Shortenings and Oil
• Desserts
• Carbonated soft drinks
• Macaroni and spaghetti
• Cheese

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ORDER OF ADVERTISING

• Cereals
• Candy and gum
• Shortenings and Oil
• Cookies and Crackers
• Desserts
• Noncarbonated soft drinks

• Carbonated soft drinks
• Meats and poultry
• macaroni and spaghetti
• vegetables
• cheese and citrus fruits

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Hunger
Appetite
When hunger Appetite work together they
are balanced.
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Hunger Appetite become unbalanced when one

1. Eats when not hungry
2. Eats when depressed
3. Eats from habit

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To have the right balance between hunger
appetite You need to understand when and why
you eat.
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Food selection should be based on
sound nutritional practices
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Energy Balance

• INPUT OUTPUT
• INPUT gt OUTPUT
• INPUT lt OUTPUT

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How has our diet Changed over the last 100 years?
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Foods I eat
Foods that have emotional meaning to me
Foods my ancestors ate and that my family still
eats
Foods I eat because they are plentiful where I
live
Foods I eat because of my lifestyle
Foods I eat that originated in another country
Foods I eat with friends
Foods I eat because of social traditions
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Household structure
Income
Occupation
Eating behavior
Knowledge
personality
Health beliefs
Location of residence
Cultural background
Religious beliefs
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Why should eating patterns be important to us?
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Why is being overweight such a problem for young
People?
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Young people that are overweight are more likely
to become OBESE adults
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Diet is related to six(6) of the ten(10)
leading causes of death in the United States.
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Adequate nutrition requires adequate intake of 6
essential nutrients

• Carbohydrates
• Fats
• Proteins

That provide energy in the form of calories.
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• Vitamins
• Minerals
• Water

That allows the body to use the other nutrients
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What is a calorie?
1 calorie is the amount of heat necessary to
increase the temperature of 1 gram of water by
1 degree centigrade.
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Food is measured in Kilocalories (1000) 120
Calories 120,000
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Typical portions often contain multiple servings
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How Does Your Diet Compare?

• List the servings of food you ate during one day
  in the appropriate categories under My
  Selections.
• Compare your eating habits to those suggested by
  the Food Pyramid

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Portion Sizes
Have students bring a glass from home and
estimate whether it contains one serving
size. Serving of juice 4 ounces. Most glasses
used by students 10-16 ounces. Average
super-sized meal contains 15002000 Calories.
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Estimating Portion Sizes

• Palm of hand or a deck of cards is same size as
  one serving.
• One serving size of rice or pasta size of a
  tennis ball or about the size of fist.
• One serving of cheese is about the size of one
  domino or two fingers.
• Large portion sizes and sedentary lifestyles are
  linked to overweight and obesity.

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Portion Sizes

• Have students bring a glass from home and
  estimate whether it contains one serving size.
• Serving of juice 4 ounces.
• Most glasses used by students 10-16 ounces.
• Average super-sized meal contains 15002000
  Calories.
• Lack of exercise exacerbates problems caused by
  large portion sizes.

Soft drinks are a major source of hidden
Calories.
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Importance of Reading Food Labels

• Different categories of nutrients are described
  on labels.
• Grams protein
• Grams total carbohydrate
• Grams sugar
• Not all sugar in food is added
• Substances ending in ose are sugars
• Important to notice
• How many serving sizes are within a package?
• How many grams of fats are reported as saturated
  fat?
• Saturated fat contributes to heart disease.
• Less than 30 of total Calories consumed should
  come from fat.
• Fats provide fewer than 30 of the total Calories
  in true low-fat foods.

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Estimating Serving Sizes
deck of cards
postage stamp
tennis ball
domino
baseball
pancake CD disc
1 teaspoon 16 oz bottle cap
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Portions and the American sizes
7 Eleven drinks 1973 12-ounce and
20-ounce 1976 16-oz gulp 1978 32-oz Big
Gulp 1983 44-oz Super Big Gulp 1988 64-oz
Double Gulp ½ ga 2003 No more 16-oz.
Replaced with 20-oz Current drink sizes 20 oz,
32 oz, 44 oz, and 64oz
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Junk Food

• Fallacy if allowed to make their own choices,
  students will make healthy food selections.
• Junk food food with minimal nutritional value.
• Portion sizes of junk food have increased
  dramatically.
• Students consume junk food frequently.
• Soft drinks and other high sugar drinks
  contribute high numbers of calories to students
  diets.

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Is JUNK Food Really JUNK Food?
Most of the food we think of as Junk food
contains lots of calories, and large amounts of
fat, sugar, and salt, but contain few of the
other essential nutrients. Low in nutrient
density a measure of the nutrients compared to
energy provided.
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How much sugar should we consume each day?
For a 2,000 calorie diet, a person should eat no
more than 10 t of added sugar a day.
The average American consumes about 20 t each
day.
12 oz of soda contains about 9 t
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To make up for eating the food lacking in
nutrients, try to eat healthier foods at other
times during the day.
Keywords to remember are

MODERATION
BALANCE
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How can a slice of pizza and tacos be healthy
foods?
vegetable tomato sauce
grain crust
dairy product cheese
fruit ?
meat ?
TACO
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Lack of Variety in Adolescent Diets

• In some situations, students must try to make a
  better bad choice, based on knowledge.
• Drink water instead of sweetened drinks.
• Reduce portion sizes.
• Avoid fried foods.
• Eating habits often are linked to convenience.
• Use a dinner plate to estimate how much of your
  diet should come from fruits and vegetables.
• 1/2 of plate should contain fruits and
  vegetables.
• Other 1/2 should contain a protein and a starch.
• Include variety try a new fruit or vegetable
  each week.

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Food and Fitness Virtual WorkshopActivity
Three Your Energy Needs
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How many calories do you need each day?
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Calories In Versus Calories Expended

• Compare your daily Calorie intake to
  recommendations, based on Basal Metabolic Rate
  (BMR) and activity levels.
• If Calories eaten gt Calories used, excess energy
  is stored as fat.
• If Calories eaten Calories used, a constant
  body weight is maintained.
• If Calories eaten lt Calories used, fat is burned
  to make up the difference.

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Females take your body weight and multiply by 10
Males take your body weight and multiply by 11
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This gives you the amount of calories needed for
you to breath, heart beat, and cell functioning.
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Activity Calories
Depending on your activity level take the you
got for your BMR and multiply it by .30
if inactive .50 if average activity
.75 very active or some strenuous
activity
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Digestive calories
Add the of calories for BMI to of calories
for activity and multiply by 0.1
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TOTAL CALORIE NEED
BMR ACTIVITY CALORIES DIGESTION CALORIES
TOTAL CALORIE NEED PER DAY.
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• Fats and oils are concentrated energy sources.
• Fats have nine Calories (kcal) per gram.
• Proteins and carbohydrates have four Calories
  (kcal) per gram.
• Some fats are important for health.
• Omega-3 fats from fish and flaxseed oils may
  help protect against cardiovascular disease.
• Unsaturated fats, such as olive, peanut, canola,
  or corn oil can help raise levels of HDL
  (good) cholesterol.
• As a general rule, liquid vegetable oils are the
  healthiest choices

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Basal Metabolic Rate (BMR) Changes with Age
Daily Baseline Calorie Needs of a Female, by Age
(weight 127pounds, height 64 inches
Daily Baseline Calorie (kcal) Needs
Age in Years
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Six Nutrients needed bythe body
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Carbohydrates
Main source of food Energy 4 Cal/g
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3 classes of Carbohydrates

• Simple sugars - glucose
• Short-chained sugars- fruits, vegetables, honey,
  table sugar
• Long-chained sugars starches and fiber
  vegetables, grains, potatoes

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Why is dietary fiber Important?
Roughage and the lowering of blood cholesterol.
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Carbohydrates should make up 45 to 65 of our
daily calorie intake. 10 from sugars 25 35
grams of fiber.
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When you eat more carbohydrates than the body
needs, it is stored as glycogen. Glycogen is the
bodys quick energy source.
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Fat
Most concentrated form of energy food 9
Calories/gram 252 Calories/ oz.
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Fat is harder to digest than carbs and
proteins and stored in the body in the fatty
tissue.
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Fat intake for teens should be 25 to 35 of total
calorie intake.
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Uses of Fat

• Body heat
• Organ protection
• Sense of fullness
• Needed for vitamin use

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2 Types of Fat

• Saturated animal, palm and coconut oil (Solid
  at room temp)
• Unsaturated vegetable, fish oils

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Two types of unsaturated oil

• Monounsaturated
• Polyunsaturated
• Both help reduce cancer and cardiovascular
  disease.

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What is Trans fats?
Trans fats are formed when vegetable oils are
made into hard margarines.
Trans fats increase the risk of heart disease.
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CHOLESTEROL
Fat like substance found in foods of animal
origins also produced by liver.
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Is cholesterol a type of fat?
Cholesterol is a type of steroid
testosterone and estrogen
Steroids are types of lipids
Lipid is a compound made of carbon and hydrogen.
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Two types of cholesterol

• HDL good
• LDL bad it can build up on the blood vessel
  walls restricts or blocks blood flow.

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How do you figure cholesterol level?
Divide total cholesterol level by the HDL level.

Ratio between 5 and 9 is normal
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PROTEINS
Made of chains of Carbon, Hydrogen, Oxygen,
and Nitrogen
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Proteins are used for growth and repair
Eating extra protein is important if I want to
build bigger muscles? TRUE or FALSE
Muscles grow in response to weight training.
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What is PEM?
Protein-energy malnutrition
Most prevalent in children of developing
countries because of their high energy needs
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Child with PEM
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Proteins are made of 20 amino acids, 11 of
which are made in the body -----
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The other 9 the Essential amino acids Must
be gotten from the food eaten
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Complete proteins come from foods that contain
all 9 of the EAA
Animal sources
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Incomplete Proteins contain only some of the 9
EAA
Plant sources
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The incomplete proteins must be mixed in order to
get the amino acids needed.

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Choosing a Vegetarian Diet

• A vegetarian diet is one in which few or no
  animal products are eaten.
• Vegans are vegetarians that eat no animal
  products in any form.
• Most vegetarians get all the proteins they need
  from the small amounts of animal products they
  eat.
• Vegans must eat from a variety of plant sources
  to get all the essential amino acids and other
  important nutrients.

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Proteins should make up 10 to 35 of the
daily calorie intake
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Vitamins
Compounds that help regulate certain chemical
reactions in the body
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Body makes D and K
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Two types of Vitamins

• Fat-soluble A,D,E, K stored in fat
• Water-soluble B C not stored in body

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Vitamin Deficiencies
Vitamin A night blindness, death, dryness of eye
Vitamin B1 Poor memory, beriberi
Vitamin B2 skin cracking in corners of mouth
Vitamin B6 Nerve damage and convulsions
Folate Diarrhea, wt loss, birth defects
Vitamin D Rickets skeletal deformities in children
Vitamin E anemia, destruction of nerve cells, loss of reflexes
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Minerals
Natural occurring substances that contribute to
the normal functioning of the body. 20 minerals
needed
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Types of Minerals

• Macro minerals calcium, chlorine, magnesium,
  phosphorus, potassium, sodium, and sulphur.

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Trace minerals Copper, Fluorine, Iodine Iron,
Zinc
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Importance of Minerals
Minerals combine to form salts. When in solution
they dissolve and form charged particles
called Electrolytes.
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Sodium chlorine is Important for fluid balance
Too much Sodium causes high blood pressure
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Mineral Deficiencies
Calcium muscle cramps, retarded growth in
children Copper anemia Iodine goiter,
retardation of brain development Iron anemia,
weakness Magnesium nervous system disturbances
Phosphorus weakness Sodium muscle cramps,
loss of appetite Zinc under development of sex
glands, slow wound healing.
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1 teaspoon of salt 2000 mg
Daily intake should be no more than 3000 mg
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Water
The bodys most essential nutrient vital in
every body function.
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Uses of Water

• Carries nutrients
• Lubricates joints
• Enables swallowing and digestion
• Cools body

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How do we obtain water?
How much water do we need?
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What is a good way to check for dehydration?
Urine color Clear ok Colored add
water
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What is the Food Pyramid and its use?
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Fad Diets
Diets that promise quick and unrealistic results
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Fad Diets are the ones that promise quick result
in a short amount of time.
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Weight loss and weight gain should be done at a
slow rate by cutting or adding calories and
exercise over a period of time.
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What are some popularFad Diets?
Grapefruit diet
3 day diet
7-day diet
Sugar Busters
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Eating Disorders
Anorexia Nervosadieting to an extreme
emotional problems
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Bulimia binging on food Eating large amounts
of food in a short period of time.
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Nutrition Throughout Life

• Infants who are fed breast milk or formula get
  the right mix of nutrients, Calories, and other
  substances necessary for growth and protection
  from infection.
• An infants diet is high in fat to provide energy
  for rapid growth and brain development.
• The nutritional needs of children over 2 can be
  met by following the Food Guide Pyramid, but with
  smaller serving sizes.
• An infants diet is high in fat to provide energy
  for rapid growth and brain development.
• The nutritional needs of children over 2 can be
  met by following the Food Guide Pyramid, but with
  smaller serving sizes.

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Nutrition Throughout Life

• During the teen years, the body grows and changes
  rapidly.
• Adolescent boys should use the high end of the
  serving ranges on the Food Guide Pyramid.
• Adolescent girls should use the middle of the
  ranges.
• girls should use the middle of the ranges

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Nutrition Throughout Life

• Teens should make sure to meet nutrient needs
  without exceeding energy needs.
• Because adults grow less and are less active than
  teens, they need fewer Calories per day. Adults
  must still make sure their nutrient needs are met.

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Special Dietary Needs

• Athletes must drink lots of fluids and avoid
  dehydration.
• Athletes need a diet high in carbohydrates for
  extra energy.
• Most athletes do not need extra protein in their
  diets.
• Athletes need a diet high in carbohydrates for
  extra energy.
• Most athletes do not need extra protein in their
  diets.

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Special Dietary Needs

• Athletes do not need dietary supplements to
  improve performance. In fact, these supplements
  can be dangerous.
• If you take a dietary supplement, do not exceed
  the Tolerable Upper Intake Limit for any nutrient

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Special Dietary Needs

• Pregnant women need up to an additional 450
  Calories per day.
• Pregnant women also need additional protein, B
  vitamins, folate, iron, and zinc.
• If you have a cold, flu, or other mild illness,
  drink plenty of fluids.
• If you have a chronic or long-term illness, you
  must make sure your diet gives you enough energy
  and the proper nutrients to fight the illness.

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Food Safety
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Food-Borne Illness

• A food-borne illness is an illness caused by
  eating or drinking a food that contains a toxin
  or disease-causing organism.

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Food-borne Illness
Affect the stomach and intestines Food-borne
illness can cause diarrhea, cramping,fever,
headache, vomiting, and exhaustion
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Symptoms may appear 30 minutes to several days
later, may last a couple of days or less or 7 to
10 days
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Especially dangerous for young people and older
people, as well as people already sick with
another infection.
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30 of food-borne Illness comes from unsafe
food handling.
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Most food born illnesses can be prevented by
proper selection, storage, handling, and cooking
of food.

• Replace and wash dishcloths frequently
• Keep your refrigerator at 41? F
• Wash hands, utensils, and surfaces with warm,
  soapy water between each step
• Cook food to recommended temperatures

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What are some good practices to develop about the
handling of food?
Do not leave food standing at room temp too long
Cook at a high enough temp to kill bacteria
Thaw frozen foods in refrigerator or microwave.
Eat leftovers quickly or discard them
Review use by dates, and other label warnings.
Dont overcrowd the refrigerator.