Nutrition

Unit 5

Page 282

Good nutrition is essential for maintaining health and providing the energy

necessary for optimal physical and mental performance.

Poor nutrition is a significant risk factor in many of the leading causes of death in

the U.S., including coronary heart disease, cancer,stroke and diabetes.

Homework

www.choosemyplate.gov1. Click on “Get a personalized plan” on right

hand side of screen.2. Enter your age, sex, weight, height, and

amount of physical activity3. Click submit to take you to your food plan

(for your current weight, if that option is given to you)

4. Print your pyramid plan

What influences what we eat and drink? Personal preference Habit (p.311) Ethnic heritage or tradition (p.319) Social interactions Learned behavior Convenience and price (p.318) Body image Nutrition (health)

Eating the right foods can help avoid certain diseases, prevent obesity, prevent illness, and help us recover from illness faster.

Individual needs depend on : age, genetics, gender, activity level and other specific conditions.

The 6 Nutrients:1. Proteins (P. 283) – build and repair body tissues,

speed up reaction in body.Complete- contains all essential amino acids

Ex’s- meat, fish, poultry, milk, yogurt, eggs

Incomplete-from plant sources that does not contain all essential amino acidsEx’s- grains, legumes, nuts and

seeds

2. Carbohydrates (P. 284) – key source of energy maintains tissue protein, metabolizes fat and fuels the CNS.

· Complex- starches and fibers

Ex’s- grains, vegetables · Simple- sugars that enter the blood

stream rapidly and provide quick energyEx’s- cakes, candies, soda, ketchup

Glycogen- from complex carbs, stored in muscles, converted back to glucose when needed for energy.

Fiber- parts of grains and plant foods that cannot be digested, moves food through digestive system.Ex’s- whole grains, fruit, vegetables

3. Fats P.285- Provides energy & helps the body store vitamins.- No more than 30% of total calories should come

from fat. Dietary Fat

Saturated – solid at room temperature (most unhealthy) No more than 10% of calories should come from sat. fat (fried foods)

- raises LDL’s Trans-fatty Acids –vegetable oils processed into solid fats

(hydrogenation- increases shelf life)

- same effect on body as Sat. FatsUnsaturated- from plant products and fish

Polyunsaturated- sunflower, corn and soybean oil

Monounsaturated – olive and canola oils

Fat circulating in the blood & body fat– Triglycerides (about 95% of total body fat)– Cholesterol (about 5% of body fat)

• Fat like substance made by the body and found in certain foods.

• High Density Lipoproteins (HDL) - Good• Low Density Lipoproteins (LDL) - Bad

P. 2864. Vitamins – Enhance the body’s use of

carbs, protein and fats. Critical in the formation of blood cells, hormones, neurotransmitters, and genetic material.

Fat-Soluble – A, D, E, K (dissolves in fat,can be stored in the body)

 Water-Soluble – Vitamin C, B’s and Folic Acid (dissolves

in water, can’t be stored by the body)

P. 2875.Minerals – Vital for healthy growth of

teeth and bones, helps in musclecontraction, nerve reaction and blood clotting.

Macro Minerals – Required in amounts larger than 100mg Calcium, Chlorine, Magnesium,

Phosphorus, Potassium (keeps fluids balanced with in cells), Sodium (water balance in cells)

and Sulfur

Trace Minerals – Needed in very small amounts Chromium, Copper, Fluoride, Iodine, Iron

Selenium and Zinc

P. 289

6. Water- most important nutrient- involved with all body

processes

– Dehydration- condition in which water content of body has

fallen extremely low.

Calorie

Unit of energy produced by food and used by the body

• Fat = 9 calories per gram• Carbs = 4 calories per gram• Protein = 4 calories per gram

Weight Control

1 lb of body fat = 3,500 calories

Caloric intake +/- caloric expenditure = weight gain/weight loss

If over a 5 day period you consume 2,000 calories a day and burn 4,200 calories a day, how will it affect your body weight?

1. Gain or Lose weight?

2. How many pounds?

Metabolism p.327

The rate at which food is converted into energy

Basal metabolic rate (BMR)– the number of calories the body uses at rest

Nutrition Log Project 70pts.http://www.nutri-facts.com/http://www.dietfacts.com/

Must have:1. Record all foods and drinks for 5 days2. Calories, Total Fat, and Saturated Fat for each item3. Total Each DAY, activity time and water included4. Evaluate your diet in a one page paper, comparing

your diet to choosemyplate.gov recommendations

Herbal Supplements P. 288- officially classified as food not drugs.- Not FDA approved

Creatine- taken by athletes in an effort to increase muscle size, strength and overall weight gain.

Protein Supplements- helps to build muscle, need about 1 g of protein per body lbs.

* Questions to ask before taking?

Food Labels P. 290-292

What to know:- Nutrition facts- Serving per container- Calorie listing- Calories from fat- % Daily value- Ingredients- Dates

Required by Law- • food name• weight/ volume• manufacturer• ingredients• nutrition facts

Food Health Claims P. 291

Healthy-

Fat Free-

Low Fat-

Lean-

Light-

Cholesterol Free-

Fresh-

Less-

High-

Dietary Guidelines P. 299

- designed to promote health, the guidelines are updated every five years.

**Refer to Table and wksht

Food Guide Pyramid

Number of servings recommended for you depends on your age, activity level, and size (weight/ height) www.choosemyplate.gov

Differences between the new pyramid and the “old” food guide

1. All meats ______________________2. All breads______________________3. Some oils______________________

Eating Disorders P. 334 

1. Anorexia Nervosa- when a person starves themselves

Signs-

P. 335

2. Bulimia- when a person binges and purges

Signs-

Binge Eating & Obesity P.336

Obesity – 20% over desired body weight

Diet & Cancer P. 303

Guidelines to reduce the risk of cancer Antioxidants

– Protects cells from being damaged by oxidation

Eat fiber rich foods, fruits and veg Variety of foods Limit saturated fats

Heart Healthy Diet

Unsaturated fats Whole grains Fruits Vegetables