Nutrition

Nutrition and wellnessPrepared by Miss Naugle

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Z U L A E U S HW A F D E K A ID D J N E E I EE I E R L T T E

Wellness and HealthWellness: Achievement of a persons best in six separate components of health. They are influenced by heredity, social, cultural, and environmental factors.

The BIG 6PhysicalEmotionalSocialMentalSpiritualEnvironmental

Emotional: Expressing positive emotionsSocial: Quality of RelationshipsMental: Realizing and coping which leads to an increase in self-esteemSpiritual: Health valuesEnvironmental: Living and non-living about you4

LIFESTYLE DISEASESMost health problems are related to lifestyle diseasesCaused by unhealthy behaviors and risk factorsControllable you can changeUncontrollable you cannot changeBehaviors todayEffect you tomorrow

Which of the following are controllable risk factors?

Sedentary Alcohol/drugsSexual activityBehaviorsTobacco useDietAll of the above

Risk Factor NotesCONTROLLABLE UNCONTROLLABLE

Some Key Terms

Chemical process by which the body breaks the food down to produce energy

A unit to measure the amount of energy released when nutrients are burned

Building blocks of protein

MetabolismCalorieAmino Acids

DeficiencyMore TermsThe 9 amino acids that the body cannot produce

A condition in which the person does not obtain enough of a specific nutrient

Dissolved substances in water

When the body loses important electrolytes along with waterEssential Amino AcidsElectrolytesDehydration

Do you feel that you are as healthy as you can be at this point in time?

YesNo

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What part of your life could most be improved?

DietExerciseChoicesNone of the above

NutritionThe study of food and the way your body uses it.

NutrientsSubstances that provide:ENERGYHELP FORM BODY TISSUES NECESSARY FOR LIFE AND GROWTH

NutrientsMACRONUTRIENTSCarbohydratesFatsProteinsMICRONUTRIENTSVitamins MineralsWater

You are standing at the fridgewhat do you grab?

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FruitCheeseLeft over pastaA piece of meatIce creamSalty snack

Answer Now

Which of the following would provide the least amount of nutrients?

WHY??

Fruit CheeseLeft over pastaA piece of meatSalty snack

Macronutrients

CarbohydratesEnergy giving nutrients that include simple, complex, and fiberComplexStarches SimpleSugarsFiber

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CARBOHYDRATESComplexMade of many sugars that are connected together. They are broken down by body into sugars, at which time it is then used by body

SimpleQuick energy reserve, stored as glycogen. If the glycogen stores become full, it will be stored as a fat.

Specifically, FiberA complex carbohydrateProvides little energy and cannot be digested.Advantages of diets high in fiber are:Prevents constipationMay prevent colon cancerMay prevent heart diseaseWhat are some foodsthat are high in fiber?

FATSEssential nutrientAdds texture, flavor, and aromaMade up of two smaller moleculesFatty acidsGlycerolLIPIDSFatty or oily substances that do not dissolve in water

Types of FatsSaturated FatsSolid at room temperature and comes from meat and milkLeads to obesity, increase in cholesterol and heart diseaseUnsaturated FatsCommon in plantsLiquid at room temperature

CholesterolType of lipidNecessary for:Production of Vitamin DCell MembranesHormonesBile (helps break down food)

Two types of cholesterolLDL (Low density lipoprotein)HDL (High density lipoprotein)

PLAQUE

ProteinsResponsible for growth and repair of body tissueMeat, fish, poultry, dairy, and nuts

Contains all 9 Essential Amino Acids

Missing 1 or more of the Essential Amino AcidsComplete ProteinIncomplete Protein

Micronutrients

VitaminsMade by living things that assist in chemical reactionsHelp to regulate body processesTwo typesFat Soluble (stored in body)Water Soluble (cannot be stored in body)

VitaminsFat SolubleADEK

Water SolubleBC

The Major

MINERALSNutrients that ARE NOT manufactured by living thingsCalciumBone and teeth healthPotassiumFluid balanceMagnesiumBone growthSodiumWater balance and nerve impulsesIronRBC healthWhats anemia?Lack of hemoglobin in RBCO2 Deficiency

WATEREssential for all life processes and energy reactionsDehydration can mask it itself in a variety of waysSuch as.8Glasses a day

Food guide pyramidwww.mypyramid.gov

GRAINSWhole GrainsContain the entire grain kernelReduce the risk or heart disease and other chronic diseases Provide dietary fiberRefined GrainsThey have been milledA process that removes the bran and germ as well as many nutrientsAbout 6 ounces a day is recommended or more should be whole grains

FRUITSAny fruit or 100% fruit juiceThey can be fresh, canned, frozen, or driedProvide nutrients and reduce the risk of chronic diseaseGo easy on the juices!2 cups per dayBecause of added sugar!

VEGETABLESDark Green Broccoli, spinach, kale, romaine lettuceOrangeCarrots, sweet potatoes, pumpkinStarchy White potatoes, corn, green peasDry Beans and PeasKidney beans, pinto beans, and chickpeasOthersGreen beans, celery, cabbage, onions, mushrooms, and tomatoes

VegetablesProvide nutrients such as Vitamins A, C, E, Folic Acid, and Dietary FiberMay help maintain a healthy blood pressureReduces the risk of chronic diseases2 Cups Per day

The Milk GroupAll liquid milk products and foods made from milk that retain their calcium contentBone and teeth healthVitamin D which helps maintain stability in the bodyYogurt, cheese, and ice creamSome that are not partcream cheese, cream, and butter3 cups per day

Meat and Bean GroupMeat, poultry, fish, dry beans, eggs and nutsProvide a variety of nutrients, including protein, B vitamins, niacin, riboflavin, and iron5 ounces per dayA palm is about 3 ounces

Fats and OilsFats are solid at room temperatureOils are liquid at room temperaturesOils are a good source of vitamin E and essential fatty acids

6 teaspoons a day!

HEALTHY ALTERNATIVES

A BALANCED DIET