NUTRITIONCHAPTER 18

Healthy Eating and Active Living

WHAT IS NUTRITION?

The study of how your body uses the food

that you eat.

WHAT ARE NUTRIENTS?

A nutrient is a substance that provides nourishment essential to the growth and maintenance of life.

They are obtained from food and are used in the body to provide energy and repair cellular tissues.

CATEGORIES OF NUTRIENTS

Carbohydrates Fats Proteins Minerals Vitamins Water

Examples?

MACRONUTRIENTS

The human body requires them in relatively large amounts everyday because they provide the body with energy. Water included.

Which Nutrients provide energy?

CARBOHYDRATES Preferred source of food energy for your body. Over 50% of your total daily caloric intake should come

from Carb-rich foods. Body converts carbs into a sugar called glucose which can

then be used to fuel physical activity. Glucose can also be used in the body to burn fat. There are two types of Carbohydrates

CARBOHYDRATES

PROTEINS Found in all cells of the body: muscles, tendons, hair, skin

and nails. Building blocks of enzymes that help with digestion,

fighting infections and building blood. Play a role in sight, hearing taste and smell. Can act as energy source if body is short of carbs. Made up of amino acids. There are 20 different amino acids. The body produces 11 – called non essential. The other 9 come from food – called essential.

PROTEIN

FATS

Fats are a concentrated source of energy and are especially useful during prolonged physical activity.

Scientific name is lipid Fats are NOT BAD. They help with absorption of fat-soluble vitamins. Too many high fat foods can increase the risk of heart

disease, diabetes, obesity and cancer.

FATS

Do play an important role in maintaining good health – however, moderation and planning is required.

IMPORTANT: you should always try to choose high fat foods that also provide nutrients. (granola bars, peanut butter, cheese, meats) rather than higher fat, less nutritious foods. (hot dogs, french fries, potato chips)

http://www.youtube.com/watch?v=gLJJ4BvG19w

MICRONUTRIENTS

Are essential nutrients needed by our body in SMALL amounts.

Consists of vitamins and minerals They do not provide energy or calories. They help the body utilize the energy provided

by.... (what?)

VITAMINS

MINERALS

Help the body get energy from macronutrients. Help make bones, protein and blood. They are inorganic substances needed by the body

for good health. Which mineral is important for bones and teeth?

How about for carrying red blood cells?

ELECTROLYTES

Electrolytes are minerals that carry an electrical charge when dissolved in the body. They are in all the fluids in your body.

They balance fluid levels, maintain blood pressure and conduct nerve impulses.

3 types: Sodium (from salt) Chloride (from salt) Potassium (from vegetables and fruit)

CALORIES

What are calories? What did you say?

CALORIE

Is a unit to measure how much energy we get from the three energy nutrients. (Which are?)

It is a measure of heat – technically, it is the amount of energy needed to raise the temperature of 1 gram of pure water by 1 degree Celsius.

Calorie is actually called kilocalorie (1000 calories)

3500 calories is equal to 1 pound of fat

CALORIE The three energy nutrients supply energy in

different ways: 1 gram of CHO = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories

General recommendations of calorie consumption: 45-65% from carbohydrates 10-35% from protein 20-35% from fats

HEALTHY CALORIES

When eating, we should always work on substituting unhealthy with healthy food choices.

Examples: ??

ENERGY BALANCE EQUATION

The key to achieving and maintaining a healthy body weight is to balance our energy intake with our energy expenditure over the course of a day.

Calorie intake = energy in Calories burned = energy

expenditure

ENERGY BALANCE EQUATION

What is neutral energy balance?

What is negative energy balance?

What is positive energy balance?

Which causes weight loss?

Why are physically active people less likely to

be overweight or obese?

UNDERSTANDING YOUR CALORIC NEED

No two people are exactly alike, therefore different amounts of calories are needed each day.

What influences your total daily caloric need/RMR? Gender Body size Genetics Age Physical activity level

HARRIS BENEDICT FORMULA

HARRIS BENEDICT FORMULA

Used to more accurately estimate an individual's RMR.

RMR for males = 66.5 + (5 x ht in cm) + (13.7 x wt in kg) – (6.8 x age in years)

RMR for females = 655 + (1.9 x ht in cm) + (9.5 x wt in kg) – (4.7 x age in years)

HARRIS BENEDICT EQUATION EXAMPLE

UNDERSTANDING VEGETARIAN EATING Vegetarianism is a describes many different types of

eating styles that emphasize vegetables, grains, fruits, nuts and seeds.

WHAT DO VEGETARIANS EAT

They find substitutes in foods other than meat sources. Their diets include vegetables and fruits, grains, legumes and soy products (such as tofu and texturized vegetable protein) nuts as a source of protein.

General rule, vegetarians should try to combine two different sources of protein each day.

GOING GREEN – IS EATING VEGETARIAN HEALTHIER?

• A vegetarian diet may reduce the risk of: Obesity/overweight Heart disease And some types of cancer

However, poorly planned or overly restrictive vegetarian diets can lead to nutritional deficiencies such as shortages in iron, calcium and zinc.

Where to learn more about vegetarian diet www.dietitians.ca

DIETARY SUPPLEMENTS

These are products that you take by mouth that contain a dietary ingredient and are intended to add to, or supplement the foods that you eat.

Ingredients may include: Vitamins Minerals Herbs Amino acids Enzymes

BUYER BEWARE

Supplements are loosely regulated and it is up to the buyer to learn more about a supplement before making a purchase

Claims made by these supplements may not always be supported by scientific evidence.

Therefore, always be sceptical when ingesting

DO’S & DON'TS OF DIETARY SUPPLEMENTS

Do research the product before buying

Do read labels Do tell your doctor what you plan

on taking Do report side effects immediately Don’t believe everything that you

read Don’t buy into phrases such as

“clinically proven” Don't take more than

recommended dose

FOOD OVER DIETARY SUPPLEMENTS

Selecting a balanced diet is the best way to meet your energy and nutrient needs.

Think food first and if necessary consider supplements!

ENERGY DRINKS Meant to provide mental and physical

stimulation for a short period of time. Chemicals involved:

Caffeine Taurine (an a.a) Glucuronolactone (a carb)

SPORTS DRINKS VS ENERGY DRINKS

Caffeine is a diuretic which may cause dehydration

Dangerous with alcohol- energy drinks are stimulants whereas alcohol is a depressant (think of the nervous system)

REGULATION REQUIRED FOR ENERGY DRINKS

Due to the effects, Health Canada advises cautions when using these drinks:

Do not drink excessive amounts Do not mix with alcohol Ensure you drink enough water to

rehydrate your system Safety of drinks may not have been

evaluated Report any adverse reactions

CANADA'S FOOD GUIDE TO HEALTHY EATING

This is a tool to help people plan their food choices on a daily basis

It translates recommended dietary allowances of nutrients into actual advice that people can use to change their eating habits

The food guide categorizes food into five food groups Grain Products Vegetables and Fruit Milk Products Meat and Alternatives Other Foods (usually high in salt, fat and/or sugar)

Remember: No one food or meal determines the quality of an individuals diet. It is about a persons

food choices over time.

DAILY SERVINGS PER FOOD GROUP

TIPS TO USING THE FOOD GUIDE

Create a food record Check and compare Set a healthy eating goal Do a progress check Repeat the goal setting

CANADA'S PHYSICAL ACTIVITY GUIDE TO HEALTHY EATING

This sets out guidelines about how much activity we should strive for each day

Three main components of physical activity:

Aerobic activity Flexibility activity Strength activity

CHOLESTEROL

Cholesterol is a waxy substance naturally made by humans and animals essential to body functions

Dietary cholesterol- obtained through food Blood cholesterol- produced by the body

LDL- the “bad” cholesterol which builds up on the artery walls and increases the risk of heart problems

HDL- the “good” cholesterol which picks up LDL and carries it to the liver to be excreted from the body