NUTRITIION

CHAPTERS

4 & 5

YOU ARE WHAT YOU EAT!

Write a brief paragraph aboutwhat this statement means toyou.

What is Nutrition?

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

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.

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 don’t eat well.

• The food I eat has nothing to do with the way I feel.

• I would really like to change my eating habits.

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 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

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

Good nutritional choice = hit

Compare nutrition to the gameof baseball.

What would your nutritional choice average be for today?

KEY FACT

HUNGER is the PHYSICAL NEED for food;

Everyone is born withfeelings for hunger.

Symptoms of hunger include:

• Weakness

• Dizziness

• Nausea

• Loss of concentration

How do we get ridof hunger?

By eating

The question is – Just how much do we eat?

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

APPETITE is the desire for food

Appetite can be influenced by:

• Taste

• Texture

• Aroma

• Health

• Weather

• Culture

• Religion

• Advertising

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

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

Hunger Appetite

When hunger &Appetite work together they arebalanced.

Hunger & Appetite become

unbalanced when one:

1.Eats when not hungry

2.Eats when depressed

3.Eats from habit

To have the right balance between hunger & appetite – You need to understand when and why you eat.

Food selection shouldbe based on soundnutritional practices

Energy Balance

•INPUT = OUTPUT

•INPUT > OUTPUT

•INPUT < OUTPUT

How has our diet Changed over the last100 years?

Foods I eatFoods 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:

Eating behavior

OccupationHousehold structure

Income

Knowledge

Health beliefs

Religious beliefs

Cultural background

Location ofresidence

personality

Why should eating patterns be importantto us?

Why is being overweightsuch a problem for young People?

Young people that areoverweight are more likely to become OBESE adults

Diet is related to six(6)of the ten(10) leadingcauses of death in theUnited States.

Adequate nutrition requires adequate intake of 6 essential

nutrients

• Carbohydrates• Fats

• Proteins

That provide energy in the formof calories.

•Vitamins•Minerals

•Water

That allows the body touse the other nutrients

What is a calorie?

1 calorie is the amountof heat necessary to increase the temperatureof 1 gram of water by 1degree centigrade.

Food is measured inKilocalories (1000)120 Calories = 120,000

Typical portions often contain multiple “servings”

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

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 1500–2000 Calories.

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.

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 1500–2000 Calories.

• Lack of exercise exacerbates problems caused by large portion sizes.

Soft drinks are a major source of hidden Calories.

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.

Estimating Serving Sizes

tennis ball domino deck of cards

postagestamp

baseball

pancake = CD disc 1 teaspoon = 16 oz bottle cap

Portions and the American sizes

7 – Eleven drinks1973 – 12-ounce and 20-ounce1976 – 16-oz gulp1978 – 32-oz Big Gulp1983 – 44-oz Super Big Gulp1988 – 64-oz Double Gulp – ½ ga2003 – No more 16-oz. Replaced with 20-oz

Current drink sizes:20 oz, 32 oz, 44 oz, and 64oz

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.

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 essentialnutrients. Low in nutrient density – a measure of the nutrients compared to energy provided.

How much sugar should we consume each day?

For a 2,000 calorie diet, a personshould eat no more than 10 t ofadded sugar a day.

The average American consumesabout 20 t each day.

12 oz of soda contains about 9 t

To make up for eating the food lackingin nutrients, try to eat healthier foodsat other times during the day.

Keywords to remember are:

MODERATION &

BALANCE

How can a slice of pizza and tacos be healthy foods?

vegetable = tomato saucegrain = crustdairy product = cheesefruit = ?meat = ? TACO

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.

Food and Fitness Virtual Workshop

Activity Three: Your

Energy Needs

How many calories do you need each day?

Calories In Versus Calories Expended

Compare your daily Calorie intake to recommendations, based on Basal Metabolic Rate (BMR) and activity levels.

If Calories eaten > Calories used, excess energy is stored as fat.

If Calories eaten = Calories used, a constant body weight is maintained.

If Calories eaten < Calories used, fat is burned to make up the difference.

Females take yourbody weight and multiply by 10

Males take your bodyweight and multiply by 11

This gives you the amountof calories needed for you to breath, heart beat,and cell functioning.

Activity Calories

Depending on your activity leveltake the # you got for your BMRand multiply it by: .30 if inactive

.50 if average activity .75 very active or some strenuous activity

Digestive calories

Add the # of calories for BMI to# of calories for activity and multiply by 0.1

TOTAL CALORIE NEED

BMR + ACTIVITY CALORIES +DIGESTION CALORIES =TOTAL CALORIE NEED PER DAY.

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

Basal Metabolic Rate (BMR) Changes with Age

1050

1100

1150

1200

1250

1300

1350

1400

1450

1500

15 25 35 45 55 65

BMR

Daily Baseline Calorie (kcal) Needs

Age in Years

Daily Baseline Calorie Needs of a Female, by Age

(weight = 127pounds, height = 64 inches

Six Nutrients needed bythe body

Carbohydrates

Main source of food Energy – 4 Cal/g

3 classes of Carbohydrates

• Simple sugars - glucose• Short-chained sugars- fruits, vegetables, honey, table sugar

• Long-chained sugars – starches and fiber – vegetables, grains, potatoes

Why is dietary fiber Important?

Roughage and the lowering of blood cholesterol.

Carbohydrates shouldmake up 45 to 65%of our daily calorie intake.10% from sugars25 – 35 grams of fiber.

When you eat more carbohydratesthan the body needs, it is storedas glycogen. Glycogen is the body’s quick energy source.

Fat

Most concentrated formof energy food 9 Calories/gram – 252Calories/ oz.

Fat is harder to digestthan carbs and proteinsand stored in the bodyin the fatty tissue.

Fat intake for teens should be25 to 35% of total calorie intake.

Uses of Fat

• Body heat

• Organ protection

• Sense of fullness

• Needed for vitamin use

2 Types of Fat

•Saturated – animal, palm and coconut oil (Solid at room temp)

•Unsaturated – vegetable, fish oils

Two types of unsaturated oil

• Monounsaturated

• Polyunsaturated

Both help reduce cancer and cardiovascular disease.

What is Trans fats?

Trans fats are formed whenvegetable oils are made into hard margarines.

Trans fats increase the riskof heart disease.

CHOLESTEROL

Fat like substance foundin foods of animal originsalso produced by liver.

Is cholesterol a type of fat?

Cholesterol is a type of steroid

Steroids are types of lipids

Lipid is a compound made of carbon and hydrogen.

testosterone and estrogen

Two types of cholesterol

• HDL – “good”

• LDL – “bad” – it can build up on the blood vessel walls – restricts or blocks blood flow.

How do you figure cholesterol level?

Divide total cholesterol level by the HDL level.

Ratio between 5 and 9 is normal

PROTEINS

Made of chains of Carbon, Hydrogen,Oxygen, andNitrogen

Proteins are used forgrowth and repair

Eating extra protein is importantif I want to build bigger muscles?TRUE or FALSE

Muscles grow in response to weight training.

What is PEM?

Protein-energy malnutrition

Most prevalent in children ofdeveloping countries because oftheir high energy needs

Child with PEM

Proteins are made of 20 amino acids, 11 of which are made in thebody -----

The other 9 – the Essential amino acids –Must be gotten from the food eaten

Complete proteins comefrom foods that contain all 9 of the EAA

Animal sources

Incomplete Proteins –contain only some of the 9 EAA

Plant sources

The incomplete proteinsmust be mixed in orderto get the amino acids needed.

+

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.

Proteins should makeup 10 to 35% of the dailycalorie intake

Vitamins

Compounds that helpregulate certain chemical reactions in the body

Body makes D and K

Two types of Vitamins

• Fat-soluble – A,D,E,& K stored in fat

• Water-soluble – B & C not stored in body

Vitamin DeficienciesVitamin 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

Minerals

Natural occurring substances that contributeto the normal functioningof the body. 20 minerals needed

Types of Minerals

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

Trace minerals Copper, Fluorine, IodineIron, Zinc

Importance of Minerals

Minerals combine to form salts. When in solution they dissolve and form charged particles calledElectrolytes.

Sodium & chlorine is Important for fluid balance

Too much Sodium causes high blood pressure

Mineral Deficiencies

Calcium – muscle cramps, retarded growth in childrenCopper – anemiaIodine – goiter, retardation of brain developmentIron – anemia, weaknessMagnesium – nervous system disturbances Phosphorus – weaknessSodium – muscle cramps, loss of appetiteZinc – under development of sex glands, slow wound healing.

1 teaspoon of salt = 2000 mg

Daily intake should beno more than 3000 mg

Water

The body’s most essentialnutrient – vital in every body function.

Uses of Water

• Carries nutrients• Lubricates joints• Enables swallowing and digestion

• Cools body

How do we obtain water?

How much water dowe need?

What is a good way to check for dehydration?

Urine color – Clear – okColored – add water

What is the Food Pyramid and its use?

Fad Diets

Diets that promise quickand unrealistic results

Fad Diets are the ones that promise quick result in a short amount of time.

Weight loss and weight gainshould be done at a slow rateby cutting or adding calories and exercise over a period oftime.

What are some popularFad Diets?

Grapefruit diet

3 day diet7-day diet

Sugar Busters

Eating Disorders

Anorexia Nervosa–dietingto an extreme –emotionalproblems

Bulimia – binging on food –Eating large amounts offood in a short period oftime.

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 infant’s 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 infant’s 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.

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

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.

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.

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

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.

Food Safety

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.

Food-borne Illness

Affect the stomach andintestines

Food-borne illness cancause diarrhea, cramping,fever, headache, vomiting, and exhaustion

Symptoms may appear30 minutes to several days later, may lasta couple of days or lessor 7 to 10 days

Especially dangerousfor young people and older people, as well as people already sickwith another infection.

30% of food-borne Illnesscomes from unsafe foodhandling.

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

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.

Don’t overcrowd the refrigerator.