Michigan MeritStrand 1: Nutrition and Physical Activity1.4: Demonstrate the ability to use information on food labels to choose nutrient dense foods, avoid or limit low nutrient foods, and avoid foods that may impact health conditions.

NutritionThe process by which the body takes in & uses food

Nutrients: Substances in food that your body needs to function properly, such as growing, in repairing itself, & in having a supply of energy.Nutrients, found in food, perform a # of life sustaining functions in body.Helps prevent chronic diseases like heart disease, diabetes, stroke, & certain cancers.Adolescence and Infancy are the fastest. periods of growth.Uses more energy from food & has higher nutrient needs than ever before.

6 main categories of nutrientsCarbohydratesProteinsFatsVitaminsMineralsWater

SourcePer DayCarbohydratesComplex not simpleFiber25 30 gramsProtein2.3 kg X body weightFats50 60 gramsFatsUnsaturated not Saturated Cholesterol300 mg or lessSodium2300 mg or lessWater64 ounces or more (8 8oz)

1. Carbohydrates: the starches & sugars found in foodsBodys chief & preferred source of fuelProvides 4 calories per gramMade up of carbon, oxygen, & hydrogenExamples: potatoes, pasta, bread, fruit,veg.Recommended: 55%-65% of daily calories come from carbs, mostly complex carbs.

Two types of carbohydrates:1. Simple carbs: or sugars are present naturally in fruits, some veggies, & milk.Fructose in fruitLactose in milkMaltose in grainSucrose in table sugarSugars are also added to many manufactured food products like candy, cookies, & soft drinks

Complex Carbohydrates: also called starchesFound in rice, & other grains, seeds, nuts, legumes (dried peas, beans), & tubers (potatoes, yams).Called complex b/c chemically more complex than simple carbsMade up of many sugars linked togetherDuring digestion, starches break down into sugar

Role of CarbohydratesBefore body can use carbs, must first convert to glucose.Glucose: simple sugar & bodys chief fuelGlucose not used right away is stored in liver & muscles as a starch-like substance called glycogen.Later, when more glucose is needed, the glycogen is converted back to glucose.Excess is stored as adipose tissue, or body fat.

Fiber: found in the tough stringy part of veggies, fruits, grains. Recommended: 25 grams/daySpecial form of complex carbohydratesCannot be digested & used as energyServes vital functions:Helps move waste thru digestive systemPrevents constipation, appendicitis, intestinal problems. Eating fiber may lower risk of some cancers & heart disease. Control diabetes, lowers blood cholesterol, controls blood sugar. Weight control: adds fullness; tends to be lower in fat & calories.

2. Proteins: Help build & maintain body tissues

PROTEINSMuscles, bone, connective tissue, teeth, skin, blood, & vital organs all contain proteins.4 calories per gram (like carbs)Excess protein calories converted to fat for storage (like carbs & fats)Proteins are made up of chains or building blocks called amino acids (substances that make up body proteins) that can be arranged in many ways.Your body can make all but 9 of the 20 different amino acids. These 9 are called essential amino acids, b/c must come from the foods you eat.

Complete Proteins: are foods that contain all essential amino acids body needs & in the proper amounts.-Sources include: animal products, such as fish, meat, poultry, eggs, milk, cheese, yogurt, & many soybean productsIncomplete Proteins: foods that lack some of the essential amino acids.Derived from seeds of plants (legumes, nuts, whole grains, & seeds themselves.Eating various incomplete protein sources can = complete proteinsExample: legumes with grains

Two types of proteins: Complete or Incomplete proteins

3. FatsSupply more energy (more than 2x as much) than carbs & proteins. Fats contain 9 calories per gramAlso called lipids (fatty substance that does not dissolve in water)Like carbs, fats are composed of carbon, hydrogen, & oxygen atomsMade up of fatty acidsCategorized as saturated or unsaturated, depending on the chemical composition.

Saturated Fats: a fatty acid is saturated when the fatty acid holds all the hydrogen atoms it canAnimal fats & tropical oils (coconut, palm); fats in beef, pork, egg yolks, & dairy foods are higher in saturated fatty acids than fats in chicken & fish.Foods high in saturated fats are usually solid or semi solid at room temp.High intake of saturated fats associated w/ increased risk of heart disease.

Unsaturated Fats: a fatty acid is unsaturated when it is missing one or more pairs of hydrogen atoms.

Most vegetable fats, including olive canola, corn, soybean, & cottonseed contain higher proportions of unsaturated fatty acids.Become liquid/oil at room temp.Associated w/ lowered risk for heart disease.Products w/ veg. oils, b/c processing, changes fats characteristics. Hydrogenation: The adding of missing hydrogen atoms-makes them more saturated & firmer in texture. Ex. Margarine.Recommendation: less than 30% of diet should be from fat & less than 10% from saturated fats.

Unsaturated Fats:

FUNCTIONSStore energy in form that can be used when body needs it.Pad & protect organsInsulate body from coldImportant ingredient of several hormonesAdds flavor & help satify hunger b/c takes longer to digestNecessary for storage & transport of certain vitamins throughout bodyCarry vitamins A,D, K, & E into blood & serve as sources of linoleic acid (essential fatty acid not made in body but essential for growth & healthy skin).Too much fat is linked to diabetes, heart disease, & other health conditions.

Body needs some cholesterol but it can make what it needsCholesterol is instrumental in:Production of sex hormonesVitamin D in presence of sunlightProtective sheath around nerve fibersHowever, elevated blood cholesterol levels in blood increase risk for heart disease, & other circulatory diseases.

Cholesterol: fat like substance produced in liver of all animals, & therefore, found only in foods of animal origin-meats, poultry, fish, eggs, & dairy products.

Good Cholesterol vs. badHDL (high density lipids): good cholesterol b/c carries cholesterol from blood stream to liver where it is broken down or used & removed from body.LDL (low density lipids): carries cholesterol & other fats from digestive system thru blood to bodys cells. If more cholesterol is carried than needed, a build up occurs on walls of arteries. Eventually deposits or plaques build up & clog arteriesCholesterol should not exceed 300 milligrams/dayBelow 200 milligrams per deciliter

Limit your intake of SATURATED FATS AND TRANSFATS LINKED TO HEART DISEASE, OBESITY, DIABETESRaises LDL cholesterol and lowers HDL cholesterol = heart disease Daily less than 300 mg.Visceral fat is fat surrounding your internal organs. Too much lead to heart disease

Limit Saturated and transfatsGood Unsaturated Fats: Polyunsaturated and monounsaturated. Lowers LDL cholesterol and raises HDL cholesterol

McDonalds USA - Nutrition Info

Daily

SourcePer DayCarbohydratesComplex not simpleFiber25 30 gramsProtein2.3 kg X body weightFats50 60 gramsFatsUnsaturated not Saturated Cholesterol300 mg or lessSodium2300 mg or lessWater64 ounces or more (8 8oz)

LABELSYouTube - Label Reading 101

YouTube - BAN TRANS FATS! THEY ARE DEADLY!

Vitamins are known as micronutrients b/c they are needed in small amounts.Vitamins do not supply calories, but some of them speed up reactions that produce energy in body cells.Of the 13 vitamins that play a key role in good nutrition, only vitamin D, is manufactured by the body. The rest must come from food.4. Vitamins: compounds that help regulate many vital body processes, including the digestion, absorption, & metabolism of other nutrients.

Water Soluble: dissolve in water & thus pass easily into the bloodsteam in the process of digestion.Excess amounts excreted in urineSince these vitamins are not stored in body, need to replenish supply w/ foods you eat.Foods containing these vitamins need to be cooked carefully so vitamins are not lost.Adding variety to foods you eat will ensure you get the nutrients you need.

Vitamins: classified into 2 groups: water-soluble & fat-soluble

Water soluble vitamins: Vitamin C (ascorbic acid)Role in body: protects against infection, helps w/ formation of connective tissue,helps wounds heal, maintains elasticity & strength of blood vessels, promotes healthy teeth & gums.Food Source: citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, peppersEffects of Deficiency: scurvy (bleeding gums, loose teeth, wounds that dont heal).

Scurvyhttp://www.google.com/search?q=scurvy+pictures&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivns&source=lnms&tbm=isch&ei=n-qeTbz7Hsm_gQfvsMC7Dg&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CBIQ_AUoAQ&biw=996&bih=571

B1 (thiamine)Role in body: 1. Changes glucose into energy or fatHelps prevent nervous irritabilityNecessary for good appetite

Food Source: whole-grain or enriched cereals, liver, yeast, nuts, legumes, wheat germEffects of deficiency: Beriberi (damage to nervous system, heart, & muscles)

B2 (riboflavin)Role in body:Essential for producing energy from carbs, fats, & proteinsHelps keep skin in healthy conditionFood source: milk, cheese, eggs, spinach, beef liverEffects of deficiency: skin disorders, sensitive eyes

B3 (Niacin)Role in body:Maintenance of all body tissuesHelps in energy productionNeeded by body to utilize carbohydrates, to synthesize human fat, & for tissue respirationFood source: Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, & enriched & fortified grain productsEffects of deficiency: Pellagra (diarrhea, skin disorders, depression)

B6 (pyroxidine)Role in bodyEssential to amino acid & carbohydrate metabolism: helps turn the amino acid trytophan into serotonin (a messenger to the brain), & niacinFood Source: wheat bran & germ, liver meat, whole grains, fish, vegetablesEffects of deficiency: skin disorders, anemia

Folic Acid (folate)Role in body:Necessary for the production of RNA & DNA and normal red blood cellsReduces risk of birth defectsFood Source:Nuts & other legumes, green vegetables, orange juice, folic acid-enriched breads & rolls, liverEffects of Deficiency: anemia, diarrhea

B12 (colalamin)Role in body:Necessary for production of red blood cells & normal growth.Food Source:Found in animal products, such as meat, fish, poultry, eggs, milk, other dairy products, some fortified foods.Effects of deficiency: anemia, fatigue

Pantothenic AcidRole in Body:Functions in breakdown & synthesis of carbohydrates, fats, & proteinsNecessary for synthesis of some of the adrenal hormones.Food Source:Milk, cheese, poultry, wheat germ, whole grain cereals & breads, legumes, green vegetables.Effects of deficiency: vomiting, insomnia, fatigue

BiotinRole in body:Aids in energy metabolismFood Source: organ meats, poultry, fish, eggs, peas, bananas, melonsEffects of Deficiency: abnormal heart function, skin disorders, loss of appetite

FAT SOLUBLE: VITAMINS THAT ARE ABSORBED & TRANSPORTED BY FAT.Vitamins A, D, K, & EBody obtains vitamins in 2 ways:Directly from plant eating organismsBy manufacturing it from carotenoids in plants such as beta-carotene (a substance found in carrots, broccoli, spinach, & other vegetables.*Fat soluble vitamins are stored in the bodys fatty tissue, liver, & kidneys (unlike water soluble which are eliminated through urine). *Excess build up of these vitamins can have a toxic or other damaging effect on the body. Ex. People who take nutrient supplements w/ very large doses of fat soluble vitamins are vulnerable to these effects.

VITAMIN ARole in Body:Maintenance of epithelial tissueStrengthens tooth enamel & promotes use of calcium & phosphorus in bone formationGrowth of body cellsKeeps eyes moistHelps eyes adjust to darknessPossible aid in cancer protectionFood Source: milk, other dairy products, green vegetables, carrots, deep-orange fruits, liverEffects of deficiency: night blindness, rough skin, dry eyes, poor growth of bones & teeth.

VITAMIN DRole in Body:Promotes absorption & use of calcium & phosphorusEssential for normal bone & tooth developmentFood Source: fortified milk, eggs, fortified breakfast cereals, sardines, salmon, beef, margarine, produced in the skin upon exposure to ultraviolet rays in sunlightEffects of deficiency: Rickets in children (bones & teeth do not develop properly)

Ricketshttp://www.google.com/search?q=rickets+disease&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivnsb&source=lnms&tbm=isch&ei=OOueTd_bPI3egQe19oDWDw&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CAoQ_AUoAQ&biw=996&bih=571

VITAMIN ERole in Body:May relate to transporting oxygen through blood & longevityMay be a protection against red blood cell destructionFood Source: widely distributed in foods; vegetable oils, legumes, nuts, seeds, & wheat germEffects of deficiency: rupture of red blood cells

VITAMIN KRole in Body:Essential for blood clottingAssists in regulating blood calcium levelFood Source: spinach, broccoli, eggs, liver, cabbage, tomatoes; produced by intestinal bacteriaEffects of deficiency: Hemorrhage, slow clotting of blood

5. Minerals: inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes..Minerals are micronutrients (like vitamins)Despite small amounts needed by body; each serves its own unique function in healthTrace minerals are those which your body needs in tiny amounts (iron, iodine, copper)Teen years, when growth is rapid, iron is especially important.

CALCIUMRole in body:Helps build & maintain bones & teethNerve & muscle functionBlood clottingFood source: milk & dairy products, dark green, leafy vegetables, tofu, legumesEffects of deficiency: rickets in children; osteoporosis in adults

Osteoporosishttp://www.google.com/search?q=osteoporosis&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivnsb&source=lnms&tbm=isch&ei=_uueTeKULI_EgAfMurDXDw&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CCMQ_AUoAQ&biw=996&bih=571

Adolescents require about 1200 to 1500 mg of calcium per day.Milk 1 cup has 300 mg of calciumYogurt 8oz has 300 mg of calciumCheddar cheese 1.5oz has 300 mg of calcium

PhosphorusRole in body: Helps build & maintain bones & teethEnergy metabolismFood source: meat, eggs, poultry, fish, legumes, milk & milk productsEffects of deficiency: weakness & pain

THE BAD NEWSNot getting enough calcium restricts the proper development of bones and results in brittle bones later in life.Excess intake of some minerals may be harmful. For example, if you drink a lot of carbonated sodas, the high level of phosphates actually interferes with calcium metabolism and may weaken your bones.

MagnesiumRole in body:Helps build bones & proteinEnergy metabolismMuscle contractionFood source: leafy green vegetables, legumes, nuts, whole grain foodsEffects of deficiency: weakness, mental disorders

SodiumRole in body:Helps maintain water balanceNerve functionFood source: table salt, processed food, soy sauceEffects of deficiency: muscle cramps*most people consume more sodium than they need. It can contribute to high blood pressure.

Sodium contributes to high blood pressurehttp://www.livestrong.com/video/1764-high-blood-pressure-health-byte/http://www.nlm.nih.gov/medlineplus/ency/anatomyvideos/000013.htm

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SODIUMSalt is being siphoned from soups, breads, chips, and even baby foods.In America the average daily sodium intake is 4,000 milligrams roughly twice the amount recommended!Many companies are replacing regular salt with sea salt. (slice of bread 180mg to 120 mg.2300mg or lower (2000) per day!

ChlorineRole in body:Helps maintain waterDigestionFood source: table salt, soy sauce, processed foodsEffects of deficiency: growth failure, loss of appetite

PotassiumRole in body:Helps maintain water balance & make proteinFunctioning of heart & nervous systemFood source: vegetables, fruits, meat, poultry, fishEffects of deficiency: muscular weakness, confusion, abnormal heart function

SulfurRole in body:Forms part of some amino acids & B vitaminsFood source: milk & milk products, meat, poultry, fish, legumes, nutsEffects of deficiency: unclear

IodineRole in body:Helps in metabolism as part of thyroid hormoneFood Source: seafood, iodized saltEffects of deficiency: goiter (enlargement of thyroid), mental & emotional physical retardation in infants

IronRole in body:1. Part of red blood cells2. Helps in energy metabolism Food source: red meats, seafood, legumes, green, leafy vegetables, fortified cereals, & dried fruits.Effects of deficiency: Anemia (weakness, paleness, shortness of breath)*teen girls & adult women need a lot of iron b/c loss of iron during menstruation. Boys need iron too for building muscle mass.

Anemia: Iron Deficiencyhttp://www.google.com/search?q=anemia+symptoms&hl=en&safe=active&rls=com.microsoft:en-us:IE-SearchBox&rlz=1I7GPEA_en&prmd=ivnsb&source=lnms&tbm=isch&ei=y-2eTembLsXJgQeA5eTFDw&sa=X&oi=mode_link&ct=mode&cd=2&ved=0CBQQ_AUoAQ&biw=873&bih=373

SeleniumRole in body:Helps break down harmful substances

Food source: seafoods, meats, organ meatsEffects of deficiency: muscle weakness & pain, heart damage

ZincRole in body:Part of many substances that help carry out body processes

Food source: meats, poultry, seafood, milk, whole grain productsEffects of deficiency: slow growth in children, slow healing

FluorineRole in body:Helps form strong teeth & bonesFood source: fish, fluoridated water, animal foodsEffects of deficiency: tooth decay

Minerals continued24 different minerals have been shown to be essential to good health6 of these minerals you need in significant amounts: Calcium, magnesium, phosphorus, sodium, potassium, & chlorine

6. Water65% of your body weight is waterWhile you dont get energy directly from this nutrient, water is essential for all life processes, including energy production.Nearly all of the bodys chemical reactions, including those which build new tissues & produce energy, take place in a water solution.Water is the primary component of blood & tissue fluids: it carries dissolved waste products out of the body & helps digest food.

Since perspiration helps body cool down, water also helps regulate body temp.Water contains dissolved substances called electrolytes that regulate many processes in cells.By helping to adjust body temp. & electrolyte balance, water plays important role in homeostasis.

WATER

Every day you need 6-8 eight ounce glasses of water or their equivalent in foods that contain a lot of water (fruit & veg. Juices)Dehydration (a serious reduction in the bodys water content) can result from heavy perspiration or severe dehydration.

WATERWhen the body becomes dehydrated it loses important electrolytes along w/ water.Symptoms of dehydration: weakness, rapid breathing, & weak heart beat.

Can you die from drinking too much water?

SAN FRANCISCO - THE family of a woman who died while taking part in a radio station water-drinking contest to win a Nintendo Wii was awarded more than US$16.5 million (S$23 million) by a jury in California.Mother-of-three Jennifer Strange was 28 when she died in 2007 after participating in the 'Hold Your Wee For a Wii' contest run by KDND-FM.The contest promised the popular Nintendo video game to the person who could drink the most water without urinating or vomiting.An autopsy determined that Ms Strange died of water intoxication. No criminal charges were filed in the case, but Ms Strange's survivors sued the station and its owners for more than US$34 million.

Drinking too much water can kill you!The body can not excrete too much water.Excess water then goes to the bowel, which pulls salt into it from the body, diluting the concentration of salt in the tissues.By changing the concentration of salt, in turn, causes a shifting of fluids within the body, which can then induce a swelling in the brain.The swollen organ will then press against the bones of the skull, and become damaged.Fluid replacement guidelines: limit water to 1 to 1-1/2 quarts per hour and 12 quarts per day. (Released by the Army in 1998)

Daily

SourcePer DayCarbohydratesComplex not simpleFiber25 30 gramsProtein2.3 kg X body weightFats50 60 gramsFatsUnsaturated not Saturated Cholesterol300 mg or lessSodium2300 mg or lessWater64 ounces or more (8 8oz)

The best practice is to avoid caffeine. Intake: 300 mg per day (3 cups of coffee).It increases alertness, stimulates heart function (rate), blood circulationIt travels to every part of the body, including the brain until the liver metabolizes it, which is determined by gender, age & health.

CAFFEINE

Coffee, tea, chocolate, cola drinks, and both prescription and nonprescription drugs are sources of caffeineLarge amounts of caffeine flushes water-soluble vitamins from the body faster.5 6 cups of coffee taken in a short time would be illegal for Olympic competition. 800 mg caffeine ingested over 2 3 hours would exceed the IOC limit.

CAFFEINE

Drink/Food/SupplementAmt. of Drink/FoodAmt. of CaffeineSoBe No Fear8 ounces83 mgMonster energy drink16 ounces160 mRockstar energy drink8 ounces80 mgRed Bull energy drink8.3 ounces80 mgJolt cola12 ounces72 mgMountain Dew12 ounces55 mgCoca-Cola12 ounces34 mgDiet Coke12 ounces45 mgPepsi12 ounces38 mgBrewed coffee (drip method)5 ounces115 mg* Iced tea12 ounces70 mg*Chocolate milk beverage8 ounces5 mg*Dark chocolate1 ounce20 mg*Jolt gum1 stick33 mgCold relief medication1 tablet30 mg*Vivarin1 tablet200 mg*denotes average amounts

YouTube - How Caffeine Works