2.3 NUTRITIONChapter 5.1/5.2

UNIT 2 – NUTRITION & FITNESS

OBJECTIVES:

Standard 2

Objective 1a: Describe the components and benefits of proper nutrition.

STARTER

Write down everything you ate and drank yesterday. Include portion size if you can remember. Ex. 1 Medium French Fry, Large 32 oz. Coke, etc.

Nutrition – The process by which the body takes in and uses food.

Calories – Unit of heat that measures the energy used by the body or the amount of energy supplied by the food.

Nutrients – Substances needed by the body to grow, repair, and supply energy.

INFLUENCES ON FOOD CHOICES

Hunger – Natural drive to eat.

Appetite – Desire to eat.

Food and Emotions – Stress, Depression, Rewards, Boredom.

Food and Environment –

Family and Friends – Eating habits are shaped as you grow up.

Culture – Diets can be established by culture.

Convenience and Cost – What is close and doesn’t cost much.

Advertising – Influences your dietary decisions.

NUTRIENTS

Carbohydrates

Protein

Fats

Vitamins

Minerals

Water

CARBOHYDRATES

1 g = 4 kCal

Body uses energy from carbohydrates to perform everyday tasks. Carbohydrates are a MAJOR form of energy!

Simple Carbohydrates – Sugars such as fructose, lactose, and sucrose (table sugar).

Complex Carbohydrates – starches found in whole grains, seeds, nuts, legumes (beans), and potatoes.

Fiber – Indigestible complex carbohydrate that helps move food along the GI tract. Fiber also makes you feel full and for longer.

Carbohydrates – Starches and Sugars present in food.

PROTEIN

Hormones, genes,

insulin, thyroid and

pituitary secretions,

enzymes, hemoglobin,

antibodies, hair, eyes, skin,

heart, kidneys, and liver are affected

by and require PROTEIN!

Protein – Build and maintain body cells and tissues.

1 g = 4 kCal

Proteins are made of amino acids.

There are 20 Amino Acids. The body can make 11 of them.

Essential Amino Acids – the 9 amino acids that the body CANNOT make and must come from the foods you eat.

COMPLETE VS. INCOMPLETE

Complete Protein – Contains all 9 of the essential amino acids. (Animal Products like fish, meat, eggs, milk, etc.)

Incomplete Protein – Lacks 1 or more of the essential amino acids. (beans, peas, nuts, and whole grains). Combinations of IPs can become CP

FATS

1 g = 9 kCal

Contains twice as much energy as proteins or carbohydrates.

Saturated Fats (Bad Fats) – These are usually solid at room temperature. These include animal fats and tropical oils (Coconut oil). High consumption of these fats can increase risk of Heart Disease.

Unsaturated Fats (Good Fats)– These are generally liquid at room temperature. (Cooking oils). They can reduce the risk of Heart Disease.

Lipids- also

known as

fats; a

fatty

substance

that does

not

dissolve in

water

CHOLESTEROL

Body produces it naturally.

Used to make cell membranes and nerve tissue.

Dietary cholesterol comes from animal products.

Excess blood cholesterol is deposited in the arteries which increases the risk of Heart Disease.

Loss of excess weight can lower cholesterol levels.

VITAMINS

Vitamins –

compounds

that regulate

body

processes.

(Digestion,

absorption,

metabolism,

etc.)

WATER-SOLUBLE VITAMINSVITAMIN / AMMOUNT ROLE IN BODY FOOD SOURCE

CTeen Female: 60 mgTeen Male: 60 mg

Protects against infection, strengthens blood vessels.

Citrus fruits, potatoes, tomatoes, cabbage

B1Teen Female: 1.1 mgTeen Male: 1.5 mg

Converts glucose into energy or fat.

Whole grains, nuts, beans, enriched cereals

B2Teen Female: 1.3 mgTeen Male: 1.8 mg

Produces energy from carbs, fats, protein.

Milk, cheese, spinach, eggs, beef liver

NiacinTeen Female: 15 mgTeen Male: 20 mg

Maintains body tissues, helps in energy production.

Milk, eggs, poultry, beef, peanut butter, beans

B6Teen Female: 1.5 mgTeen Male: 2.0 mg

Essential for amino acid and carb metabolism.

Whole grains, meat, fish, vegetables

Folic AcidTeen Female: 180 mcgTeen Male: 200 mcg

Produces genetic material, lowers risk of birth defects.

Nuts, beans, green vegetables, liver

B12Teen Female: 2.0 mcgTeen Male: 2.0 mcg

Helps produce red blood cells for normal growth.

Animal products such as meat, fish, eggs, milk

FAT-SOLUBLE VITAMINS

VITAMIN / AMOUNT ROLE IN BODY FOOD SOURCE

ATeen Female: 800 mcgTeen Male: 1,000 mcg

Maintains skin tissue, strengthens tooth enamel, promotes cell growth.

Milk, dairy products, green vegetables, carrots, liver

DTeen Female: 5 mcgTeen Male: 5 mcg

Helps in calcium and phosphorus absorption, helps in bone development.

Fortified milk, eggs, fortified breakfast cereals, sardines, salmon, UV rays

ETeen Female: 8 mgTeen Male: 10 mg

Oxygen transport, slows aging, protects against red blood cell destruction.

Vegetable oils, apples, peaches, beans, nuts, seeds

KTeen Female: 55 mcgTeen Male: 65 mcg

Blood clotting, regulates blood calcium levels.

Spinach, broccoli, eggs, liver, cabbage, tomatoes

WATER-SOLUBLE VS FAT SOLUBLE

Water Soluble vitamins can be absorbed and used by the body easily.

Fat Soluble vitamins need to be combined with some source of fat to be absorbed and used by the body.

Example: Vitamins D, E, and K are usually fortified into dairy products. Dairy products are animal by products and contain fat.

MINERALSMINERAL / AMOUNT

ROLE IN BODY FOOD SOURCE

CalciumTeen Female: 1,300 mgTeen Male: 1,300 mg

Building material of bones and teeth, regulation of body functions.

Dairy products, leafy vegetables

PhosphorusTeen Female: 1,250 mgTeen Male: 1,250 mg

Combines with calcium to give rigidity to bones and teeth, cell metabolism.

Milk and dairy products, beans, liver, meat, eggs, broccoli, whole grains

MagnesiumTeen Female: 360 mgTeen Male: 410 mg

Enzyme activator for carbohydrate metabolism, aids in bone growth.

Whole grains, milk, dark green leafy vegetables, nuts

IronTeen Female: 15 mgTeen Male: 15 mg

Part of the red blood cells’ oxygen transport system, helps resist infection

Meat, shell fish, poultry

Minerals – substances that the body doesn’t make but is needed for regulating body functions.

WATER

Vital to every function of the body

Carries waste from cells

8 cups/day

You should pee anywhere from 4-7 times a day!

Which nutrient does our body most consist of?

H2O

VEGETABLES

• Provide us with vitamins and minerals

• Low in calories

• Fiber that helps make us full

• Variety is important

FRUITS

Contain vitamins, minerals, and fiber Whole fruit is the best choice

Examples: Apples, bananas, grapes, pears

Fruit juices have more calories than whole fruits and are missing nutrients such as fiber.

GRAINS

• Whole grains (whole-wheat flour) are more nutritious and have lots of dietary fiber

• Help you stay full longer• Refined grains (white flour) are processed

removing vitamins, minerals, and fiber

PROTEIN

• Help the body build, maintain, and repair tissue

• Includes B vitamins and iron• Some protein foods are beef,

poultry, eggs, nuts, and seeds.

DAIRY

• Rich in calcium• Essential for growth and building strong,

healthy bones

HOW DO NUTRITION LABELS HELP YOU?

They will make you aware of what is in your food.

Help you keep better track of how much you are consuming.

They will help you know how much a serving is.

They will help you see what there is too much of or not enough of in your food choices.

HOW TO READ A NUTRITION LABEL

NEW NUTRITION LABELS

A mini nutrition label on front of boxes or packages.

This is a new thing that you will hopefully see more.

This is just a brief over view of the nutritional facts that are on the back. Be sure to pay attention to serving size when looking at these.

SERVING SIZE

Serving size is always located at the top of the nutritional label

Definition: The portion of food used as a reference on the nutrition label of that food.

This is the recommended amount of food to be eaten.

How can serving sizes be deceiving?

CALORIES

• The first thing you should check when looking at a nutrition label.

• Definition: A measure of energy expenditure. The calories referred to in diet and exercise are kilocalories

• Food with high amounts of calories is bad. Keep an eye out for this.

FAT Total Fat This number on a food label indicates how much fat is in a single serving of a food. Limit total fat to less than 25% to 35% percent of the calories you consume each day.

Saturated Fat The type of fat mostly found in animal products. Eat low amounts of this. Found in things like; butter, high fat cheeses, pork, beef, lamb, cream. Trans Fat Type of fat formed by the partial hydrogenation of vegetable oils. Usually man made and not good for you. Found in foods like; cookies, crackers, and snack food.

CHOLESTEROL

A waxy substance found in your body that is needed to produce hormones, vitamin D, and bile.

Important for protecting nerves and for the structure of cells.

Bad cholesterol is in foods that are high in saturated and trans fats.

High cholesterol is bad for you.

SODIUM o The amount of salt found

in your food.o You should keep sodium

amounts to a minimum. o The American diet usually

does not lack in sodium.

o Found is such foods as hamburgers, fries, and snack food.

SODIUM o The amount of salt found

in your food.o You should keep sodium

amounts to a minimum. o The American diet usually

does not lack in sodium.

o Found is such foods as hamburgers, fries, and snack food.

CARBOHYDRATES

Mainly sugars and starches, together constituting one of the three principal types of nutrients used as energy sources (calories) by the body.

Is high in foods like; bread, pasta, grains, and cereal.

Carbohydrates are good for you and should not be taken out of diet.

Eat these in moderation, too much is not good for you.

SUGAR

Comes from sugar cane and sugar beets. A lot of food in an American diet is high in sugar. Another form of sugar found in food is found on

the ingredients part of the package and it is called High Fructose Corn Syrup. This is very bad for you and you should avoid foods with this in it.

We need natural sugar to keep our bodies going.

PROTEIN

o A molecule made up of amino acids that are needed for the body to function properly.

o Provides energy and it also is the building blocks of the muscles.

o Found in meats, dairy, nuts, seed, and legumes.

FOOD LABELING 1g of FAT = 9 kcal

1g of PROTEIN = 4 kcal

1g of CARBS = 4 kcal

Light or Lite = Fat reduced by 50%

Less = 25% less calories or nutrients of a comparable food

Free = Food contains no amount

More = Contains 10% more of a vitamin, mineral, protein, or fiber

Lean = Less than 10g of total fat

REVIEW QUESTIONS

Pg. 121 Questions 1-5