Nutrition Basics

Mr. Layton

Calorie content ???• One plain bagel

• 1 cup of chocolate milk• 1 slice of apple pie

• 1 cup cooked spaghetti• 1 stalk of celery

• 1 can of regular coke• 1 quarter-pound hamburger

with cheese

• 1 pear

• 150 calories

• 180 calories

• 210

• 155

• 5

• 520

• 100

• 405

WHY DO WE EAT???

The foods you eat are your body’s chief source of nutrients!

Basic needWhat is the difference between hunger and

appetite???_____________– is a desire to eat, rather

than a need.____________ is the need to eat

Why do you eat the foods that you do????

• Environment – 1. ___________- your food choices reflect the culture

you live in, as well as your ethnic background, etc. 2. Your ___________________ 3. _________________ 4. Time and money –taste and nutrition are the two

top factors that influence food shopping decisions. 5. _____________– bored, stressed, depressed…

Eating habitsWhy is eating linked to six out of ten leading causes of

death in the US, including heart disease, stroke, and cancer?

People are unable to distinguish between _____________________! –

You eat past the point of feeling full because your appetite continues to be stimulated after your hunger is past. –

Usually with a ____________!

Teens and Nutrition

• Good nutrition is essential during your teen-age years– F_____________________– Provides you with:

• N________________________

• Calories- ____________________• ____________- substances in food that helps your

body grow, repair itself and provides energy

Teens and Nutrition Choices

• Eating patterns now are likely to continue later in life• Developing good eating patterns can prevent:

– O____________– Diabetes– S__________– Cancers– Osteoporosis– H________________– High Blood pressure

Nutrition Label Basics• Food labels indicates the nutrients and calorie

content of foods• Each label contains: 1. ______________size 2. serving per ___________ 3. grams of total fat, saturated fat, total

carbohydrates, fiber, sugars, protein, milligrams of cholesterol and sodium _________________

The first ingredient listed on the label is the ingredient with the heaviest wt.

Digestive System• Digestion

– Process of breaking down large foods into smaller molecules of nutrients to be absorbed into the blood and carried to cells throughout the body.

• Nutrition – the process in which the body takes in and uses food

•http://www.umm.edu/digest/howworks.htm

Food and Energy

• When your body uses the _________ in foods, a series of chemical reactions take place inside your cells. As a result, energy is _______________.

• The amount of energy released when nutrients are burned is measured in units called ___________. The more calories a food has, the more _________ it _______________.

Energy is needed for such things as:

• Regulating body ______________• Keeping your heart beating and your longs

breathing• Keeping your _________ _________• Everything that you do!

6 Classes of Nutrients

• Through Digestion, nutrients serve ______ functions:– Provide Energy (Macro nutrients)

• Carbohydrates (1)• Proteins (2)• Fats (3)

– Regulating Growth and Repair of Tissues• Proteins

– Regulate Body Functions (Micro nutrients)• Vitamins (4)• Minerals (5)• Water (6)

6 Classes Of Nutrients

6Nutrients

Provide Energy

Build and Repair

Body Cells

Regulate Body

Functions

CHO’s Fats Proteins Proteins Vitamins Minerals Water

Through digestion, Nutrients serve 3 functions:

Energy Providing Nutrients

• Carbohydrates– ____ calories/gram

• Proteins– ____ calories/gram

• Fats– ____ calories/gram

• The rate at which we burn energy is determined by things such as:

• How active we are• Our age• One’s own basil metabolic rate• The temperature of the environment

1. Carbohydrates (CHO’s)• Major source of ________ for the body

– Role of CHO’s:• Turned into glucose (Sugar) that the body uses to produce

energy

– Unused CHO’s can be stored:• Glycogen- Stored glucose in liver or muscles• Fat- Excess CHO’s that can’t be stored as glycogen are stored as

FAT• Can be used for energy when the body needs it

– _________ of food should be Carbohydrates

Simple and Complex CHO’s

• There are ___ types of carbohydrates:– __________ carbohydrates (Sugars)

• Used for quick, immediate energy • Examples: fruits (fructose), some vegetables (maltose),

milk (lactose), sugars found in desert foods (no nutritional value)

• MYTH: Eat sugar to boost your energy.– FACT: Your blood glucose level peaks initially, but wears off

quickly and below normal levels

Sugary carbohydrates found in soft drinks, and candy

=empty calories

Simple sugars = quick burst of energy followed by a __________feeling

Eating of sugary foods causes the pancreas to secrete an ______________ of insulin in response to the rise in blood glucose level. Result – within an hour of eating, the body feels ______________________________

Simple and Complex CHO’s– Complex carbohydrates (Starches)

• Used to supply long-lasting energy

• Eating more whole grain CHO’s will cause fewer sugar cravings since CHO’s are a natural source of sugar. If the body does not get enough whole grain CHO’s then it will _______sugary snacks like candies, cakes, etc.

• Look for foods that contain at least ____ grams of fiber per serving.

• Exa. Of whole grains: bread, cereals, pasta, potatoes, fruit, starchy vegetables

– FACT: This provides a slow release of glucose over time (Sustained energy)

Fiber in carbohydrates• _________ is the tough, stringy part of vegetables,

fruits, and grains• Complex carbohydrate found in plants• Fiber is not really a ________ because it cannot be

broken down and absorbed into the body – they pass out of the body without being digested. However…

• Fiber prevents ____________, and may reduce the risk of lower bowel cancer and play a role in preventing heart disease

• __________ grain bread and cereals, vegetables, fruits, and seeds provide fiber

• 25 grams of fiber is needed daily

Fiber- A Unique CHO• Fiber

– Indigestible type of complex carbohydrate

– Does not provide Energy

– Function:• Helps move waste through

digestive system• Helps prevents constipation,

heart disease, diabetes and cancers

– Eat 20-35 grams of fiber daily

2. Fat (Lipids)

• Role of Fat: is the nutrient that gives us the highest energy– Provides a lot of ____________ in long lasting

activities– They help you absorb fat soluble vitamins A,D,E,

and K• Aerobic Activities tend to burn BODY FAT

Saturated Fats• 2 Types

– _____________ Fats• Tend to be more solid in room temp.

• Found in ________ _____ and _____• Leading sources in American diet include: red meat,

whole milk, cheese, hot dogs, and lunch meats.• Linked to _________________ because it increases

levels of cholesterol• When possible, substitute low-fat foods such as skim

milk and low fat cheeses.

Unsaturated Fats Are healthy and needed in the body!

• Unsaturated Fats– Liquid in _________ temp.– Usually from plant sources: “Oils” such a olive oil,

canola oil, nuts, seeds, fish oil– Reduced risk of __________________– Good fats: olives and olive oil, peanut butter,

nuts, canola oil, flaxseed and flaxseed oil.

Hydrogenated Oils

• Process by which hydrogens are added to unsaturated fats solid fats

• Turning some unsaturated fatty acids to trans fatty acids

• Used to improve texture and stability• Very _______________ fat- stay away from

trans fat!• Raise LDL’s Lower HDL’s

Cholesterol

• Fatlike substance produced in _______ – Found in all animal meat– Adequate cholesterol is essential for many bodily

functions, however, too much can cause problems• Atherosclerosis

– Disease where ___________builds up in artery causing it to_____________

Ways to HDL’S

• _____________Activity• Avoid Trans fatty acids• Don’t / quit smoking• Replace saturated fats w/ unsaturated

3. Protein (PRO)

• Role of Protein:– Help to build __________ during growth– Replace damaged cells throughout life– They are the primary component of the brain,

heart, blood, skin and hair.– Provide energy in times of extreme need– Ex: meat, beans, fish, chicken (not fried)

4. Vitamins• DO NOT PROVIDE __________

• Vitamins are compounds that allow many of the ___________ processes in the body to occur.

• Almost all vitamins must come from food or supplements

Types of Vitamins

• Two Groups of Vitamins– Fat-soluble vitamins: Vits. A, D, E, K

• _____________________• Utilized when needed

– Can be toxic if taken in large amounts

– Water soluble vitamins: Vits B and C• ________________• Not stored in body• Excreted in Urine• Must be replaced often• Nine H2O soluble vitamins

5. Minerals

• Inorganic substances the body cannot produce

• Come from the _________________• Functions:

– Speed reactions in body to regulate process of the body: healing wounds, facilitating muscle contraction, providing major components of bones.

• 2 types of Minerals

Trace Elements

• Only needed in __________ amounts• Ex. Iron, Copper, iodine, selenium, zinc..

– Each mineral has a different purpose• Iron- carries oxygen in blood• Zinc- boosts immune system

Major Elements

• Needed in large quantities• Ex. Calcium, Potassium, Sodium, Chloride…– Each mineral has a different purpose

• Calcium- Develop bone strength, muscle contractions, blood clotting. In the teen years you are still building bone mass, so it is essential that you get enough calcium each day. (4-6 servings) Each can of pop that you drink robs the body of 100mg of calcium.)

• Teens can store calcium in their teen years

• In the adult years, the body uses more calcium than it makes, so it is important that you drink 3-4 cups of milk, or eat products containing calcium daily!

• If your body lack calcium, it will take from the jaw bone first!

• Sodium, Chloride and Potassium- Electrolytes that maintain body fluid

6. Water• _____________of body weight is water

• Function:– Carries nutrients to and from cells (Plasma)– Lubricates joints– Allows you to swallow and digest foods– Allows you to absorb nutrients– Eliminates wastes– Regulate body temperature

• Should drink fluids often (____ cups/day)

Other Hydration tips for athletes

• Drink 16 ounces of liquid two hours before the event. • Drink 4-8 ounces of liquid for every fifteen minutes of

exercise to minimize dehydration. • Weigh yourself before and after the event to learn how much

fluid is lost in sweat, then drink freely to replace it. • Remember, just because you don’t feel thirsty it doesn’t

mean you don’t need to drink. • Cold-weather athletes (skiers) may not experience the build-

up of heat as quickly as summer soccer players, yet they still need to replace their fluids, so do it!

The benefits of breakfast

• Breakfast is important for ___________ the body after a night’s sleep.

• Improves your ability to ________________ during class. Children who eat breakfast score higher in standardized test scores. They also are more _______________

• Prevents low blood sugar which causes fatigue • Improves one’s ability to _____________. Children who

skip breakfast are almost _________ as likely to become overweight.

Energy drinks

• Are soft drinks that promise to give your body a boost of energy

• Major components in energy drinks are sugar and caffeine

• Energy drinks often contain amounts of caffeine higher than the maximum amount that the FDA allows in cola beverages.

• Caffeine is a natural diuretic (loss of water)• Sugar makes you feel drowsy in about 1 hr.

Does not really energize you!

Energy Drinks

Beverage Serving Size

Caffeine (mg)

Calories

Coffee 8 oz. 65 -120 0

Red Bull 8.3 66.7 115

Amp 8.3 69.6 114

Amazon Energy

8.3 100

Mountain Dew

12 oz 45.4 165

Energy drinks

Beverage Serving size

caffeine sugar

Blow 8 240

Extreme Energy 6 hour shot

2 scoops 220

Side effects of caffeine

• Headaches• Anxiety• Increased heart rate• Increased blood pressure• insomnia

Sport drinks

• Can be helpful for athletes who are exercising for 60 minutes or more

• They replace carbohydrates and electrolytes• Athletes need to stay hydrated for optimal

performance. Don’t “wait” untiol you are thirsty.