NUTRITION

OBJECTIVES

• I can define key terms such as nutrition, nutrient, and cholesterol.

• I can identify the essential nutrients.

• To take an intrinsic look at the types of food we

are consuming and properly categorize them.

• I can identify which fats are good fats and

which are bad fats.

• I understand the obesity epidemic and can

identify some of the major factors that have contributed to our current state.

NUTRITION

Definition:

The science of food and

how the body uses it in

health and disease.

NUTRITION •Diet is the sum of food you eat. It is an area of your life in which you have almost total control.

•Using your knowledge and understanding of nutrition to create a healthy diet plan is a significant step toward wellness.

WHAT IS A NUTRIENT?

•Brainstorm with your seat

buddy what you think a

nutrient is. Be prepared

to share your definition.

NUTRIENTS

•Substances the body must

get from food because it

cannot manufacture them

at all or fast enough to

meet its needs.

WHAT ARE THE ESSENTIAL NUTRIENTS?

•Proteins

•Carbohydrates

•Fats

•Vitamins

•Minerals

•Water

PROTEINS

• Proteins (4 calories/gram)

• Function:

Helps your body grow, repair itself, and fight disease; it can also provide energy if needed.

Source:

meat, fish, poultry, eggs, milk products, legumes & nuts

CARBOHYDRATES

•Carbohydrates (4 calories/gram)

Function:

Body’s main source of energy.

Sources:

Grains (breads and cereals),

fruits, vegetables, milk

FATS

• Fats (9 Calories/Gram) • Function:

• Supply energy; insulate, support and cushion organs

Source:

Animal foods, grains, nuts, seeds, fish, vegetables

VITAMINS

• Vitamins

• Function:

•Help regulate body processes

• Source:

•Fruits, vegetables and grains also found in meat and dairy products

MINERALS

Minerals

Function:

Help regulate body functions

while others become part of body

tissues.

Source:

Found in most food groups

Examples: Calcium, Iron and

Zinc

WATER

• Water

• Function: • Makes up 50-70% of body weight;

transports chemicals; regulates temperature; removes waste products

Source:

Fruits, vegetables and liquids

CHOLESTEROL

•Definition

•A waxy substance found

in every cell of humans

and animals

TWO TYPES OF CHOLESTEROL

• LDL (Low-Density Lipoprotein) = BAD

• Blood fat that transports cholesterol to organs

and tissues; excess amounts result in the

accumulation of fatty deposits on artery walls

• HDL (High-Density Lipoprotein)= GOOD

• Blood fat that helps transport cholesterol out

of the arteries, thereby protecting against

heart disease

NORMAL CHOLESTEROL LEVELS FOR KIDS AGES 2-18

Category Total cholesterol

(mg/dL)

LDL cholesterol,

(mg/dL)

Acceptable Less than 170 Less than 110

Borderline 170-199 110-129

High 200 or greater 130 or greater

CONCERNS IF CHOLESTEROL IS TOO HIGH?

• High levels of LDL increase the risk for heart disease

and stroke, even in young people.

• http://abcnews.go.com/Health/video/kids-

cholesterol-14950820

HOW CAN WE AVOID HAVING HIGH CHOLESTEROL?

• Eating a healthy diet, filled with lean

meats, fruits, vegetables and whole

grains.

• Limiting the amount of junk food (bad

fats) in our diet.

• Being physically active.

• Making “better” food choices.

FATTY ACIDS • #1- Saturated Fat (Bad)

• Keep intake low • Found In:

• Animal fats, (especially fatty meats and poultry fat and skin)

• Butter, Cheese and other high-fat dairy products • Palm and coconut oils

• Possible Effects on Health • Raises total cholesterol and LDL cholesterol levels • Increase risk of heart disease

FATTY ACIDS • # 2 Trans Fat (Bad)

• Keep Intake low • Found In:

• French fries and other deep-fried fast foods • Stick margarines, shortening • Packaged cookies and crackers • Processed snacks and sweets

• Possible Effects on Health

• Raises Total Cholesterol & LDL Levels • Lowers HDL cholesterol Levels • May increase Heart disease and Breast Cancer

FATTY ACIDS • # 3- Monounsaturated (Good)

• Choose Moderate Amounts • Found In

• Olive and canola oils, avocados, olives, • peanut butter (without added fat) • Many nuts, including almonds & cashews

• Possible Effects on Health • Lowers total cholesterol and LDL levels • May reduce blood pressure and reduce risk of heart

disease, stroke and some cancers

FATTY ACIDS • #4- Omega-3 Fatty Acids (Good)

• Choose Moderate Amounts • Found In

• Fatty fish, including salmon, white albacore tuna • Tofu, walnuts, and dark green leafy vegetables

• Possible Effects on Health • Reduces blood clotting and inflammation • May lower blood pressure in some people • May reduce risk of fatal heart attack, stroke & some

cancers

FATTY ACIDS QUIZ Which cholesterol is the good one and why?

Which two fatty acids should you limit intake?

Which fatty acids should you eat moderately?

READ THE ARTICLE- WHY ARE WE FAT?

• We will discuss your thoughts after…

http://www.youtube.com/watch?feature=player_detailpage&v=h0zD1gj0pXk

OBESITY

• Obesity is defined as having an excessive amount

of body fat.

• It is measured via Body Mass Index (BMI) and waist

circumference.

• More than 1/3 of U.S. adults are obese (BMI>30)

• It is projected that by 2030, more than half of

Americans will be obese.

Take notes during video…

CONCLUSION

• You should know what you are consuming in your

diet.

• What are the essential nutrients?

• What are the good fats? Bad fats?

• What are some factors that have contributed to our

obesity epidemic?

HOMEWORK #1

1). It is IMPERATIVE you complete this assignment, as it

will be used next class.

• You are to keep a 1 day food log consisting of

EVERYTHING you eat that day.

• You must try to be accurate in your serving sizes

and portions.

• Knowing the brand names of the food will be

helpful as well, so be very SPECIFIC.

• Be honest in what you eat.

NUTRITION DAY 2

OBJECTIVES

• I understand the basic principles of

MyPlate.

• I can apply what I have learned from my

food journal to my daily eating habits.

• I have gained the knowledge necessary

to make better nutritional choices.

• I am able to identify common eating

disorders.

NOW, LET’S APPLY WHAT YOU LEARNED FROM LAST CLASS

•Using the information you

obtained from the previous class,

we are now going to calculate

what YOUR nutritional needs are.

DETERMINING TOTAL CALORIE NEEDS

• Simple math

• MALES: Take 1.0 X your weight (in lbs.) X 24

(hours in a day) X your activity factor (which is

0.64-= low, 0.68= moderate, 0.73= high)

= TOTAL CALORIE NEEDS

• FEMALES: Take 0.9 X your weight (in lbs.) X 24

(hours in a day) X your activity factor (which is 0.64-= low, 0.68= moderate, 0.73= high)

= TOTAL CALORIE NEEDS

WHAT ABOUT CARBOHYDRATES?

• Take YOUR TOTAL CALORIE NEEDS and X by

0.6.

• Then, take that number and divide it by 4.

• THAT is the total number of GRAMS of

carbohydrates you should be consuming in

ONE DAY!

• Sample:

• 2,000 X 0.6= 1200 CHO/KCAL

• 1200 / 4= 300 Grams of Carbohydrates

HOW ABOUT PROTEIN?

• If your goal is to BUILD MUSCLE MASS, use this

equation:

• Total calories per day X 0.16= Protein Kcal

• If your goal is to MAINTAIN MASS, use this equation:

• Total calories per day X 0.12= Protein Kcal

FINALLY, take that calculated number and divide

by 4= The Amount of Protein Grams you should

consume in ONE DAY.

AND FAT…

•Take the total amount of

calories and X by 0.25.

•Next, take that number and

divide by 9= The total

Grams of Fat you should

consume in ONE DAY.

SOME THINGS TO CONSIDER…

• Recommendations will vary based

upon individual needs.

• These are only estimates, but a good

way to gage how much you should be

consuming.

GO BACK TO YOUR SPREADSHEET…

• How did you do?

• How many of you were UNDER your

recommended daily caloric intake?

OVER?

• What have you learned?

• How can you apply what you

learned?

HISTORY OF USDA’S FOOD GUIDANCE

1940s

1950s-1960s

1970s

1992

2005

Food for

Young

Children

1916

2010

BASIC PRINCIPLES OF MYPLATE

• http://www.youtube.com/watch?v=SEFmSk08LIE&f

eature=player_detailpage

• Turn to your seat buddy and sum up

exactly what the philosophy is behind

MyPlate.

SOME OF THE BASIC PRINCIPLES…

• Enjoy your food, but eat less.

• Avoid oversized portions.

• Make half your plate fruits and vegetables.

• Switch to fat-free or low-fat (1%) milk.

• Make at least half your grains whole grains.

• Compare sodium in foods like soup, bread, and

frozen meals—and choose foods with lower

numbers.

• Drink water instead of sugary drinks.

PHYSICAL ACTIVITY

MyPlate recommends exercising- and it doesn’t have to be a 30 minute run. Anything that requires movement and exertion is considered physical activity.

EATING DISORDERS

•Most common:

•Anorexia Nervosa

•Bulimia Nervosa

•EDNOS (Eating Disorders Not Otherwise Specified)

• What do you know about these disorders?

WHAT YOU SHOULD KNOW ABOUT EATING DISORDERS:

• Anorexia- restricting calories

• Bulimia- bingeing (eating a lot) and then purging

(making oneself vomit to rid the body of the

calories)

• EDNOS- This category is frequently used for people

who meet some, but not all, of the diagnostic

criteria for anorexia nervosa, bulimia nervosa or

binge eating disorder (eating an usual amount of

food).

NUTRITION CONCLUSION FOR TODAY…

It is about the CHOICES you make!

Keeping yourself educated and informed will help you live a healthy

life!

It is your responsibility to make it a priority!

•QUESTIONS?