nutrition + wellness unit 3 nutrition: take it personally!

Nutrition + Wellness

Unit 3

Nutrition: Take it Personally!

(3.1)—10 Terms to Know--

• Food Additive• MyPyramid• Bulimia Nervosa• Anorexia Nervosa• Irradiation

• Eating Disorder• Genetic Engineering• Dietary Guidelines for

Americans• Binge Eating Disorder• Food-Drug Interaction

1.

• A psychological disorder in which one eats very little or refuses to eat--

1.

• Anorexia Nervosa

2.

• A psychological disorder in which one binges but does not purge or exercise excessively--

2.

• Binge Eating Disorder

3.

• A psychological disorder in which one repeatedly binges & then purges--

3.

• Bulimia Nervosa

4.

• A set of guidelines about food choices developed by the U.S. government--

4.

• Dietary Guidelines for Americans

5.

• Extreme, unhealthy behavior relating to food, eating & weight--

5.

• Eating Disorder

6.

• A substance added to food products that causes desired changes in the products--

6.

• Food Additive

7.

• A physical or chemical effect a drug has on a food or a food has on a drug--

7.

• Food-Drug Interaction

8.

• The science of changing the genetic makeup of an organism--

8.

• Genetic Engineering

9.

• A commercial food preservation method that exposes food to gamma rays to increase shelf life & kill harmful microorganisms--

9.

• Irradiation

10.

• USDA’s guide for a personalized approach to healthy eating & physical activity, found at mypyramid.gov--

10.

• MyPyramid

3.2--

• Describe the Dietary Guidelines for Americans & MyPyramid--

Dietary Guidelines for Americans-

• 1. Aim for healthy weight—regular exercise, sensible food choices (overweight is linked to—high blood pressure, heart disease, stroke, diabetes)

• 2. Be physically active daily—move the body 30-60 minutes daily (easier to lose weight)

• 3. Let the Food Guide Pyramid guide food choices—no one food can supply all the nutrients in the amount you need (choose a variety of foods)

• 4. Choose a variety of grains-whole grains are best (wheat, rice, oats)-protects against chronic diseases, low in fat, high in fiber

• 5. Choose a variety of fruits & vegetables daily—provide essential vitamins, minerals, fiber—rich in different nutrients

Dietary Guidelines for Americans-

• 6. Keep food safe to eat—free from bacteria, viruses, parasites, chemical contaminants

• 7. Choose a diet low in saturated fat, cholesterol & moderate in total fat—linked to heart disease, stroke, obesity—only 30% of daily calories should come from fat—no more than 10% of daily calories should come from saturated fats

• 8. Choose beverages & foods to moderate your intake of sugars—refined, white, granulated sugar—bad for you—brown sugar, honey, molasses, table syrups, soft drinks, desserts, candy, jelly—high in sugar & calories (no nutrients)—contributes to overweight & tooth decay

Dietary Guidelines for Americans-

• 9. Choose & prepare foods with less salt –linked to high blood pressure—comes from processed foods & beverages—limit adding salt at the table & during cooking

• 10. If you drink alcoholic beverages—supplies only calories—harmful to teeth & organs—causes accidents—leads to addiction—Cirrhosis of liver—inflammation of Pancreas—illegal if under age

3.2.1--

• Define personal nutrition needs according to MyPyramid.gov—Daily needs:

• Orange—Grains—6 oz

• Green—Vegetables—2 ½ cups

• Red—Fruits—2 cups

• Blue—Milk—3 cups

• Purple—Meat & Beans—5 ½ oz

Choose My Plate.gov

• Addition to MyPyramid.gov

3.2.2--

• Create & analyze a meal plan according to the Dietary Guidelines for Americans & MyPyramid—

• Assignment

3.2.3--

• Critique daily food intake for prevention of potential health problems—

• Analyze menu

3.2.4--

• Demonstrate crepe maker, grill, &/or quesadilla maker to prepare healthier foods--

3.3--

• Identify reliable sources of food & nutrition information—

• Websites

3.3.1--

• Analyze information on food labels—

• Reading labels can help you meet your nutritional needs

• First 3 ingredients are most prominent in product

• Analyze sugars, carbs, fats (grams)

3.3.2--

• Critique health claims related to nutrition + wellness—

• You may be swayed by words used on food packaging to make products sound healthful

• P 384-385-handout

3.4--

• Examine the relationship of nutrition & wellness to individual & family health throughout the life cycle—

• A. Pregnancy--• Prenatal care—before birth—prenatal vitamins!• Mom nourishes baby through her body• 1st trimester—Folate (Folic Acid) prevents neural tube

damage to the baby’s brain & spinal cord—obtained by fortified foods & supplements

• 2nd trimester—All essential nutrients increase to build baby’s tissues—Protein for bones & teeth—Iron supports fetus growth—Folate aids brain development—Zinc supports growth—Magnesium for healthy bones & teeth—Iron for red blood cells—Iodine supports Thyroid

B. Infancy-

• A healthy diet is more important during the 1st year of life than at any other time in the lifecycle!

• Infant’s weight has tripled—length is 1-1/2 times birth lengthBreast milk fosters brain development, easy

to digest, contains immune substances that resist infections, protection from developing allergies

B. Infancy-

• Infant formula—provides adequate amounts of nutrients to nourish baby

• Cow’s milk, egg white, orange juice, wheat, peanuts should not be given (difficult to digest & causes choking)

• Solid foods—gradual about 5 months—• 1-Iron fortified baby cereal & rice• 2-Pureed vegetables & fruits• 3-Strained meats• 4-Food mixtures

B. Infancy-

• (Fortified—food products to which nutrients have been added in greater amounts than what would naturally occur)

• 6 months—introduce fortified juice (apple) for Vitamin C in cup with 2 handles

• Age 1—chew breads

• *Always supervise eating time to prevent choking

C. Preschool- (Toddlers)

• Plan all meals around Food Guide Pyramid—visual plan grouping foods of similar nutritive values in categories & giving recommended number of daily servings for each category

• Baby becomes taller & thinner• Have unpredictable eating patterns• Have definite likes & dislikes• Should not force eating• Prefer 6 small meals instead of 3 large ones• Like bright colors & finger foods

D. Childhood-

• Parents should not use food as a reward or punishment

• Amount of food depends on growth rate & physical activity

• Prefer mild flavored foods—easy to handle• Breakfast should supply ¼ of day’s total

nutrients (does not have to be traditional breakfast foods)

• Snacks can provide missing nutrients (fruit, raw vegetables, cheese cubes, custard, raisins, crackers, peanut butter)

D. Childhood-

• Do not feed them high sugar—junk foods—kool-aid

• Children do not have the decision-making skills to make wise lifestyle choices

• Obese children become obese adults

E. Adolescence-

• Undergo a growth spurt (period of rapid growth)

• Girls—(10-14)=2200 calories needed daily

• Boys—(12-17)=2800 calories needed daily

• Teens need as many nutrients as adults

• Busy schedules, skipped meals, reducing diets, junk foods make it difficult for teens to meet daily nutritional needs

E. Adolescence-

• Snacks are eaten almost constantly—should be nutritious (fruit, juices, cheese, yogurt, vegetables, sandwiches, homemade cookies-made with raisins, nuts, oatmeal, & whole wheat flour)

F. Adulthood-

• The need for Vitamins & Minerals never decreases• Adults have busy schedules, jobs, family responsibilities,

outside activities & do not eat properly• Fast food is eaten on the run• Snack foods replace breads, fruit, vegetables• Sandwiches should be made with whole wheat bread• Busy families should cook several meals in one day &

freeze for dinners during the week• Should eat raw vegetables, fruit, fat-free milk, lean meats• Limit salt, sugar, fat

Food Eaten on the Run

• Fast food—contributes to weight gain

G. Older Adults-

• Have limited incomes• Rising food prices & medication costs• Difficulty in shopping• Loneliness makes eating unappealing• Skin becomes less elastic• Heart works less efficiently• Mucous lining in the stomach becomes thinner• Changes in the gastric glands cause digestion problems• Organs, tissues are less active• Dental problems are common• Decrease in physical activity

G. Older Adults-

• Require fewer calories• Osteoporosis is present in bones (Calcium

supplement is needed)• Need to increase low impact exercise-

walking, gardening, slow dancing)• Convenience products are advised

because they take less effort to prepare• Precut frozen or canned vegetables can

be substituted for fresh

H. Illness & Special Diets-

• Doctors recommend modified diets to help treat many diseases

• Recovering from surgery & illness increase the need for Protein, Vitamins & Minerals, Vitamin C & Zinc

• Medications can affect nutritional status

3.4.1--

• Distinguish nutrient needs—concerns during pregnancy, lactation, infancy, toddlerhood, childhood, adolescence, adulthood, older adults, illness & special diets—(3.4)

3.4.2--

• Design a menu plan for special dietary needs—

• Assignment

• Main Dish-Entrée

• Vegetable-Side

• Bread-Grain

• Beverage-water

• Dessert-small

3.5--

• Identify possible food-drug interactions—

• May increase or decrease effectiveness of drug

• Can have an effect on nutrients

• Can alter one’s nutritional status

• Can change appetite

• Ill patients need a full supply of nutrients to promote healing

Interference with Absorption-

• Pills need to dissolve before they release chemicals into the body

• Type of liquid consumed with drugs can affect how fast they will dissolve & be absorbed

• Soft drinks, juices increase acidity levels in mouth & stomach blocking absorption of drugs

• Calcium & Protein in milk can inhibit absorption of drugs

• Drink plenty of water when taking medication—allows drugs to dissolve & be absorbed well

Interference with Absorption-

• Food in stomach slows absorption of drugs• Drugs can interfere with drug & nutrient

absorption • Laxatives can reduce absorption of fat-soluble

Vitamins—antacids can hinder absorption of Iron—antibiotics can hinder absorption of fats, amino acids & a number of Vitamins & Minerals

• Deficiency symptoms may begin to appear

Interference with Metabolism-

• Taking drugs for a long time:

• Can reduce nutrients in the body

• Can have a diuretic effect causing the body to increase urine production when body loses fluids—loses in Minerals can lead to nutritional problems

• Labels on medicine provide “warnings” of potential food & drug interactions!

3.5.1--

• Research cases of food-drug interactions--

3.6--

• Assess the impact of food & diet fads, food addictions & eating disorders on wellness-

• Diet Fads—A weight-loss gimmick—promises rapid weight loss popular for a short time

• Instead, enjoy food in moderation & change your lifestyle

Food Addictions-

• A psychological or physical dependence on a drug or food substance

Eating Disorders-

• Abnormal eating behavior that endangers physical & mental health

• Can lead to malnutrition, organ damage, death

• Triggered by personal stress

• Often affect women & teen girls

3 Common Eating Disorders-

• 1. Anorexia Nervosa—self starvation, intense fear of weight gain (psychological roots)

• *Starvation—• Causes some body processes to slow down or

stop• Blood pressure drops• Hormone secretions become abnormal• Body cannot absorb nutrient properly• Body temperature drops• Sensitivity to cold increases

Eating Disorders-

• 2. Bulimia Nervosa—

• Consumes many calories in a short time—then purges

• May fast or exercise to excess & use laxatives

• Upset the body’s chemical balance

• Causes fatigue & heart abnormalities

• Harms teeth, gums, esophagus, stomach

Eating Disorders-

• 3. Binge-

• Repeated episodes

• Uncontrolled eating

• Causes overweight

3.6.1--

• Differentiate between safe & unsafe weight-loss practices—

• A. Safe weight-loss practices—follow a program that helps you to maintain hydration, lose more storage fat & lose as little lean body mass as possible—lose 2 pounds a week

• Follow a program of a balanced (all food groups) eating pattern & well rounded physical activity that includes strength training (preserve muscle as you burn fat) to build or preserve muscle (walking)

Unsafe Weight-loss-

• Starvation—losing lean muscle mass

• No water

• No exercise

3.6.2--

• Illustrate characteristics & causes of eating disorders with risks to teens & athletes—

3.7--

• Describe food preparation techniques to conserve essential nutrients—

• 1-Steam—Metal basket inside saucepan with water just covering bottom of pan—not touching basket inside—cover with lid—food is steamed by the hot vapor

• *Best way to conserve color & nutrients

Steam

• Food does not touch water—food is cooked by vapor

Food Preparation Techniques-

• 2-Bake—Cook in oven without adding fat

• 3-Grill-Fat drains off food

• 4-Broil-Cook under direct heat source inside top of oven—fat drains off—never shut the oven door & leave it—cooks very fast & dangerous

3.7.1--

• Describe food preparation techniques to conserve essential nutrients—(3.7)

3.8--

• Determine how science & technology impact nutrient content of foods—

• Additives—enrich & fortify foods

• Substances added to foods during processing to make them safer, more appealing, more nutritious

Enrichment & Fortification-

• *Enrichment--

• Adding back nutrients lost in processing

• *Fortification—

• Adding nutrients that aren’t naturally present (Vitamin D in milk)

Science & Technology-

• *Phytochemicals—• Plants make hundreds of these to protect themselves

against ultraviolet light, oxidation & insects• Certain Phytochemicals help prevent heart disease &

cancer• These prompt the body to make enzymes, bind harmful

substances, act as antioxidants• Eating plant foods is best way to include these into the

diet• Sources: fruits, vegetables, herbs, spices, legumes

(beans & peas) & grains

Legumes

• Dried Beans & Peas

Other Technological Advances-

• Modern farm machinery

• Faster food processing systems

• Rapid transportation

• Invention of new foods has increased food supply

• Designing packaging materials that will keep food safe without adding cost to product

New Packaging-

• A. Aseptic Packaging—• Food packaging process that involves packing

sterile food in sterile containers within a sterile atmosphere

• Allows perishable foods to keep at room temperature for several months without preservatives

• Made of layers of plastics, paperboard & aluminum foil

• Food is heated quickly to very high temperatures

Aseptic Packaging

• No Refrigeration until opened

New Packaging-

• B. Irradiation—

• The exposure of food to ionizing energy

• It kills food spoilage organisms & extends the freshness of perishable foods

• These foods must be labeled

Bioengineering-

• The science of changing the genetic makeup of an organism

• It involves altering DNA to change an organism’s inherited traits

• A. DNA—The molecular matter that makes up the genes in an organism

• B. Genes—Units in every cell that control an organism’s inherited traits

Bioengineering-

• Increasing food quantity per acre of land• Insect, disease & freeze resistant• Improving food quality—affecting flavor, texture,

appearance, taste—making it less likely to spoil• Making food more nutritious—adding nutrients in

fruits, vegetables, grains & reducing fat content• Attach disease fighters to common foods• *Active Packaging—the package interacts with

the food in the gases inside to retard growth of microbes

3.8.1--

• Research the effects of irradiation, food additives, genetic engineering & other recent technological advances on nutrition—(3.8)

3.8.2--

• Assess how science & technology impact nutrition & wellness through the processing & product development of foods--

3.9--

• Identify careers related to nutrition—

• Registered Dietitian

• Fitness Specialist

• Nutritionist

• Dietetic Technician

• Sports Instructors

• Entrepreneurs

3.9.1--

• Research careers related to nutrition--