nutrition and fitness facts

40
Nutrition by James Fothergill

Upload: james-fothergill

Post on 16-Jan-2017

47 views

Category:

Documents


1 download

TRANSCRIPT

Nutrition by

James Fothergill

What is (are)?• Nutrition The process by which the body takes in and uses food. • Calories Unites of heat that measures the energy used by the body

and the energy that foods supply to the body. • Hunger A natural physical drive that protects you from starvation. • Appetite Is a desire, rather than a need, to eat.

Nutrients• Carbohydrates• Proteins• Fats• Vitamins• Minerals• Water

Carbohydrates• Carbohydrates-

• For optimal health, carbohydrates (especially complex carbs) should be the principle source of calories in the diet.

• How much? 55%-65%• 55%-65%

• 2000 calorie diet (60% cal from carbs)• 2000x.60=1200

• That is 1200 cal/day from carbs• 1200 cal-day/4 cal-gram= 300g/day

Carbohydrates• Complex Carbohydrates

• Starches and dietary fibers (two types of complex carbs)• Starches must be broken down through digestion before your

body can use it as a glucose source.• Foods that contain starch and dietary fibers:

• Breads, cereals, grains, and vegetables (Potatoes, dry beans, peas, and corn)

• The body breaks down complex carbohydrates into simple carbohydrates before it can use them for energy.

• Characteristics of complex carbs:a. Nutrient Dense b. Sustained energy- digestedc. Regulates blood sugar/insulin (roller coaster not spikes)d. Low fat/high fiber-fieldhttp://www.cdc.gov/healthyweight/healthy_eating/drinks.html

Carbohydrates• Simple Carbohydrates

• Simple sugars also include sugars added during food processing and refining

(Foods with added sugars have fewer nutrients than foods with naturally-occurring sugars)

Ingredients used as added sugarsBrown Sugar Corn Sweetener Corn Syrup

Dextrose Fructose Fruit juice concentrates

Glucose High-fructose corn syrup

Honey

Invert Sugar Lactose Maltose

Malt Syrup Molasses Raw Sugar

Sucrose Sugar Syrup

Carbohydrates• Characteristics simple Carbs

a. Energy dense- empty calories b. Quick energy – Absorbed rapidly c. Spike blood sugar/insulin (spike)d. High fat/ low fiber- factory/ processed/ refined

Carbohydrates Role• All carbs are converted to glucose. It is the body’s main source of

energy. • Glucose that is NOT needed is stored in the liver and muscles as a

substance called glycogen. It can be used later when needed. • When you take in more carbohydrates than your body can use

immediately or store away for future use, the body converts it and

stores it as fat.

Carbs and Fiber• How much carbohydrates do I need?

• 55% to 65 % of the calories as carbohydrates• Fiber

• An indigestible complex carbohydrate that is found in tough, stringy parts of vegetables, fruits, and whole grains (skin).

• Fiber isn’t digested by the body so it passes relatively intact through: Stomach, small intestines, colon, and out of the body.

• Fiber aids digestion, regulates blood sugar/insulin (fiber can slow the absorption of sugar) moves waste

• Fiber is important because it decreases disease, weight control- portions, hunger (feel full longer), maintain bowl health

• You need 30-35g/day of fiber- typical American gets – 14g (if that)•

Fiber Estimator

Whole Grains• Whole Grains

• Good source of fiber and nutrients• Grains that have all parts of the grain seed (sometimes called a

kernel)• Some enriched grain foods have extra nutrients added – called

fortified grains• Examples of whole grains:

• Brown Rice - Whole-grain barley• Buckwheat - Whole-grain corn• Bulgur (Cracked Wheat) - Whole oats/oatmeal• Millet - Whole Rye• Wild Rice - Whole Wheat• Popcorn - Quinoa• Triticale

• Popcorn is a whole grain that can have added fat and salt.

Fat• Fat

• Some fat in the diet is essential for good health. It is an essential nutrient and an important source of energy.

• How much should comprise your daily diet? • 25%-30%• Carbs and protein provide 4 calories per gram.• Fat provides 9 calories per gram

Fat• What is so special about fat?

1. Powerful energy source (2x carbs)2. Insulation/cushion (insulation under skin from cold/heat) protects organs

and bones3. Transportation of vitamin A, D, E, K- Fat Soluble4. Hormone Production/ Nervous system – insulates nerve fibers to help

transmit nerve impulses5. Satisfy hunger/ taste (fat helps foods stay in stomach longer-giving a

greater sense of satisfaction

What if not enough fat in a diet?- Dry skin- Hair loss - Low body weight- Cold intolerance- Poor wound healing- Loss of menstruation

More about Unsaturated• Unsaturated (Mono and Poly)

• “Good” liquid at room temperature • These (mono and poly) are flexible- not held tightly together by

hydrogen• Think of your arteries and veins (they twist and turn) more flexible

the fat- the more flexible it is in your arteries. • Fish Oil- Omega 3

Mono and Poly Examples• Monounsaturated

• Nuts (Almonds)• Vegetable oil, Canola Oil, Olive Oil, Sunflower Oil• Avocado

• Polyunsaturated• Soybean Oil, Canola Oil• Walnuts• Flaxseed• Fish (Trout/Salmon

What are the 3 types• Trans Fat

• Genetically modified • Hydrogenation

• Couldn’t get the food to the market without the food going rancid so they modified it

• In many places (Europe/Canada) Hydrogenated fat is not legal, but it is “ok” in the united states (FDA)

• Partially hydrogenated- It is either saturated or not (mono and poly)• When these go through the system it almost seems like a Lego toy

traveling through the system.

Some Trans Fats ExamplesFood category Range of trans fat per serving (g)

Margarine and spreads 0.0-3.0 g

Cookies 0.0-3.5 g

Frozen pies 0.0-4.5 g

Frozen pizza 0.0-5.0 g

Savory Snacks 0.0-7.0 g

Internet

It says 0% Trans• They can’t put anything that isn’t true on the internet:• When the Nutrition Facts panel says the food contains “0 g” of trans fat,

it means the food contains less than 0.5 grams of trans fat per serving.

• When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat. (Label may even say hydrogenated in the ingredients section)

Just the fats (the breakdown)• Keep hydrogenated out of your diet • Keep a moderate amount of saturated fat (we talked about coconut oil

in the saturated fat section- it doesn’t seem to clog like others in saturated fat)

• Keep a rich supply of mono and poly in your diet. These are so good and flexible that they actually go through and sweep saturated fat out of

arteries.

Cholesterol (Two Lipoproteins)• Cholesterol- A waxy, fatlike substance produced in the liver. (Found in

certain foods) HDL - LDL• Comes from? Diet, Genes • What does it do? Is needed to make vitamin D and some hormones,

build cell walls, and create bile salts that help you digest fat.

LDL (Lipoprotein)• LDL (Low Density Lipoprotein)- Bad Cholesterol • Can cause plaque build up on walls of arteries. • LDL = risk of heart disease• Cholesterol circulates in the blood, it can slowly build up in the inner

walls of the arteries that the heart and brain.

LDL • Over time, plaque (thick/hard deposits) that causes the arteries to

become narrower, decreasing blood flow and causing a condition called atherosclerosis (which is: hardening of the arteries)

• When atherosclerosis affects the coronary arteries (the blood vessels that supply the muscles of the heart), the condition is called coronary artery disease, which puts a person at risk for having a heart attack.

• When atherosclerosis affects the blood vessels that supply the brain, the condition is called cerebral vascular disease, which puts a person at risk of having a stroke.

HDL (Lipoprotein)• HDL (High Density Lipoprotein)- Good cholesterol • Helps get rid of bad cholesterol in the blood • Protects against heart attacks • HDL cholesterol removes cholesterol from the blood vessels and

carries it back to the liver, where it can be processed and sent out of the body

• Physical Activity tends to increase HDL cholesterol levels, which reduces your chance of developing heart disease.

Proteins• Proteins

• Nutrients that help build and maintain the body cells and tissues. • Proteins are made from many amino acids connected together in

different arrangements.• Proteins are constantly being broken down and replaced.

• Function• Provide the building materials your body needs to grow and repair

itself. • 9 out of the 20 amino acids are called Essential amino acids because

you must obtain them from the foods you eat since your body cannot make them.

Proteins• Complete proteins

• Source that provides all of the essential amino acids. (High quality proteins)

• Animal-based foods• Example of complete proteins- fish, meat, poultry, eggs, milk,

cheese, and yogurt.• Incomplete proteins

• Lack one or more of the essential amino acids. • Example of incomplete proteins- Beans, peas, nuts, and whole

grains.

So, how much protein do I need?• Recommended that 10-35% of daily calories come from protein.

Recommended Dietary Allowance for Protein

Grams of protein needed each day

Children ages 1 – 3 13Children ages 4 – 8 19

Children ages 9 – 13 34

Girls ages 14 – 18 46Boys ages 14 – 18 52

Women ages 19 – 70+ 46

Men ages 19 – 70+ 56

Just a little more about protein• Too much protein?

• People eat more than they need with no harmful effects, however protein contributes to calorie intake so…

• Could be greater than your calorie needs and contribute to weight gain

• Animal sources of protein can be sources of saturated fat which has been linked to elevate (LDL) cholesterol (a risk factor for heart disease)

• Examples amounts of proteins in food: • 1 cup of milk has 8 grams of protein• A 3- ounce piece of meat has about 21 grams of protein • 1 cup of dry beans has abut 16 grams• An 8- ounce container of yogurt has about 11 grams of protein

The last 3 Nutrients• Vitamins • Minerals• Water

• These nutrients do not provide energy, but perform a wide variety of body functions

Vitamins• Vitamins- Compounds found in food that help regulate many body

processes. • Made by plants or animals • Several different vitamins perform different functions in the body.

• Vitamin C, Folic Acid, and B vitamins are water soluble- they dissolve in water and pass easily into the bloodstream during digestion• The body doesn’t store these vitamins- any unused amounts are

removed by the kidneys.

Vitamins +• Vitamins A, D, E, and K are fat-soluble vitamins.

• These vitamins are stored in body fat for later use.• If consumed in large amounts these vitamins can build up the body

to the point where they become harmful.

Vitamins Handout

Minerals• Minerals - Elements found in food that are used by the body.

• Your body cannot produce minerals, it must get them from food• Calcium- Important mineral that promotes bone health

• Calcium-rich foods helps reduce the risk of developing Osteoporosis

• Osteoporosis is most common in women over the age of 50

Water Functions• Water functions include:

• Moving food through the digestive system• Digesting carbohydrates and protein, and aiding other chemicals

reactions of the body• Transporting nutrients and removing wastes• Storing and releasing heat• Cooling the body through perspiration• Cushioning the eyes, brain and spinal cord• Lubricating the joints

Minerals handout

Nutrition facts• Food additives- Substances added to a food to produce a desired

effect.• May be used to keep food safe for a longer period of time, boost

nutrient content, or improve taste, texture, or appearance• Two food additives for concern

• Aspartame- A sugar substance• Olestra- A fat Substance

What’s your pyramid handout

Food Labels

Healthy Weight

Maintaining Healthy Weight• You maintain your weight by taking in as many calories as you use.• Calories are unites used to measure the energy found in food. • If you consume more calories than you need- you will gain weight• If you consume less calories than you need- you will lose weight

Energy Balance• Metabolism - The process which the body breaks down substances

and gets energy from food (converts the food you eat into fuel)• It takes 3,500 calories to equal 1 pound of body fat.

Calories• A gram of fat contains 9 calories • Some low-fat foods may also be high in calories• Sugary foods contain more calories than fresh vegetables and fruits,

which are higher in water and fiber• Food preparation also plays a role in how many calories are in food

• Fried foods or foods served in cream sauce adds extra fats and sugars (likely higher in calories)

• To control your weight, eat less high calorie foods or eat them less often

• Skin Fold Testing- The method to measure BMI• You measure the thickness of the skin folds at different points on

the body to figure out how much fat is stored beneath the skin