Chapter 10-Nutrition for

HealthPeriod 4 & 8- Mr. Hamill

The Importance of Nutrition

• Nutrition- The process by which your body takes in and uses food

• Nutrients- Substances in food that your body needs to grow, to repair itself, and to supply you with energy.

• Calorie- A unit of heat used to measure the energy your body uses and the energy it receives from food

• Calories provide the energy you need to complete daily activities

Eating Healthy

• The right foods in the right amounts will give your body the ability to develop and grow in a healthy way

• Healthy foods can reduce the risk of type 2 diabetes, cardiovascular disease, certain cancers, stroke, osteoporosis, obesity

What Influences Food Choices?

• People eat for two reasons, hunger and appetite

• Hunger: the natural physical drive to eat, prompted by the body’s need for food

• Appetite: the psychological desire for food

• ^Smell food and you crave it, despite having a full stomach

Food & Emotions

• Sometimes people eat because of certain emotions they are feeling such as stress, frustration, loneliness, or sadness

• Sometimes food may be consumed out of boredom or used as a reward for doing something good

• Mindless Eating which is when someone eats while performing another activity

• Using food to relieve tension or boredom can lead to weight gain since the body does not need any energy at that specific moment

• May also lose nutrients due to loss of appetite because of emotions

Food and Your Environment

• Family & Culture

• Friends

• Time & Money

• Advertising

Nutrients

• Everything you eat contains nutrients

• Each nutrient performs specific roles in maintaining body functions

• Ways in which the body uses nutrients:

As an energy source

To heal, and build and repair tissue

To sustain growth

To help transport oxygen to cells

To regulate body functions

Giving Your Body What it Needs

• There are 6 types of nutrients

• Three nutrients provide energy: Carbohydrates, Fats, Proteins

• The other three: vitamins, minerals, and water perform a variety of other functions

Nutrients that Provide Energy

• Each gram of protein and carbohydrates provide 4 calories of energy

• Each gram of fat provides 9 calories of energy

Carbohydrates

• Carbohydrates-are starches and sugars found in foods, which provide your body’s main source of energy.

• Most nutrition experts recommend getting 45 to 65 percent of your daily calories from carbohydrates

• First type of nutrient used for energy by the human body

Carbohydrates Continued

• 3 Types of Carbohydrates: Simple, Complex, and Fiber

• Simple Carbs: Sugars such as fructose (fruit) and lactose (milk)

• Complex Carbohydrates or starches: Long chains of sugars linked together. Common sources include grains, pastas, etc.

• Fiber: a tough complex carbohydrate that the body cannot digest. Fiber moves waste through your digestive system. Eating foods high in fiber can reduce risk of cancer, hear disease, type 2 diabetes.

• ^ Good Fiber sources include fruits, vegetables, whole grains, nuts, seeds, and legumes.

The Role of Carbohydrates

• Body breaks down carbohydrates into simplest form-Glucose

• Glucose-the main source of fuel for the body’s tissues

• Glucose can be stored in your body’s tissue and used later during periods of intense activity

Proteins

• Proteins-nutrients the body uses to build and maintain its cells and tissues. Made up of chemicals called amino acids.

• There are about 20 types of amino acids that are found in foods. The human body produces or synthesizes, all but nine of the amino acids.

• The rest of the amino acids are known as non-essential amino acids

• Sources of protein are from animal sources such as meat, eggs, and dairy products

^Complete proteins have all 9 amino acids

Role of Proteins

• Proteins are the basic building material of all your body cells

• Maintains and aids in growth of muscles, bones, skin, ligaments, tendons, etc.

• Proteins may also function as hormones

• Between 10-15% of your total daily calories should come from protein

Fats

• Your body needs fats in order to operate correctly

• Dietary fats are composed of fatty acids which are classified as either saturated or unsaturated

• Fatty acids that the body cannot produce on it’s own are known as essential fatty acids

Types of Fat

• Unsaturated Fats: Vegetable oils, nuts, and seeds tend to contain larger amounts of unsaturated fats. Eating these may lower your heart disease. HDL

• Saturated Fats: Found mostly in animal-based foods such as meat and diary products as well as a few plant oils. Consuming too many may increase your risk for heart disease. LDL

• Trans Fats: Fats are formed by a process called hydrogenation, which causes vegetable oil to harden. Worst fat to consume.

The Role of Fats

• Fats provide a concentrated form of energy

• Fatty acids are also important to brain development, blood clotting, and controlling inflammation, as well as maintaining healthy hair and skin

• The calories not used turn into body fat/adipose tissue

• Less than 25-35% of daily diet should be fats

Vitamins

• Vitamins- compounds found in food that help regulate many body processes.

• Water Soluble(B, C, Folic Acid)- vitamins that dissolve easily in water and pass into the blood stream during digestion. Body excretes excess vitamins through urine.

• Fat Soluble (A, D, E, K)- are stored in body fat for later use.

Fat Soluble Vitamins

• Vitamin A- Regulates cell growth & development, stimulates production of white blood cells, helps repair bones & tissues, maintains healthy skin.

• Vitamin D- helps use calcium and phosphorus, aids in immunity function, helps regulate cell growth

• Vitamin E- protects cells from damage, aids blood flow, helps repair body tissue

• Vitamin K- essential for blood clotting, aids bone formation

Water Soluble Vitamins

• Vitamin B (Thiamine)- Helps the body use carbs for energy, promotes health of nervous system

• Vitamin B (Riboflavin)-helps the body process carbs, proteins, and fats, helps maintain healthy skin

• Vitamin B (Niacin)-Helps body process proteins and fats, maintains health of skin, nervous system, and digestive system.

• Vitamin B 6-helps body use proteins and fats, supports immune system and nervous systems, helps blood carry oxygen to body tissues, helps break down copper & iron, prevents one type of anemia, helps maintain normal blood sugars

• Vitamin C-protects against infection, promotes healthy bones, teeth, gums, and blood vessels, helps form connective tissue, helps heal wounds

• Folic Acid-helps body form and maintain new cells, reduces risks of birth defects

Minerals

• Minerals- elements found in food that are used by the body for various functions.

• Calcium- Forms bones and teeth; aids blood clotting, assists muscle and nerve function, reduces risk of osteoporosis

• Phosphorus- produces energy, maintains healthy bones

• Magnesium- maintains normal muscle and nerve function, sustains regular heartbeat, aids in bone growth and energy production

• Iron-part of a compound in the red blood cells needed for carrying oxygen, aids in energy use, supports immune system

• Osteoporosis- A condition in which the bones become fragile and break easily.

Water• Water is essential for most body functions. All cells in the body contain

water.

• Water’s functions include:

Moving food through the digestive system

Digesting carbohydrates and protein, and aiding other chemical reactions in the body

Transporting nutrients and removing wastes

Storing and Releasing heat

Cooling the body through perspiration

Cushioning the eyes, brain, and spinal cord

Lubricating the joints

Water Continued

• Teen girls need about 9 cups a day where as teen boys need 13 cups of water each day

• 20% of your water intake comes from food, since all food contains water

• Feel thirsty=Waited too long

• Caffeine dehydrates the human body quicker

Healthy Food Guidelines

• Dietary Guidelines for Americans- A set of recommendations about smart eating and physical activity for all Americans.

• 3 Key Guidelines:

Make smart choices from every food group

Find your balance between food and activity

Get the most nutrition out of your calories

Making Smart Choices

• Choosing a variety of foods from each group will provide all the nutrients your body needs

• 5 Major categories are:

Grains

Vegetables

Fruits

Dairy

Proteins

My Plate

• MyPlate-an interactive guide to healthful eating and active living.

Your Best Choices• Focus on Fruits: Eat a variety of fruits. Fresh whole fruits that provide fiber are a better choice than

fruit choice.

• Vary your veggies: Vegetables fall into different categories categorized by color such as dark green and orange. Try to eat a blend of different colors.

• Get your Calcium-Rich Foods: Teens should aim to drink at least three cups of low-fat or fat-free milk or an equivalent amount of low-fat yogurt or cheese. If you do not drink milk try to eat foods fortified with calcium.

• Make half your grains whole: Three ounces of brown rice, whole-grain cereals, breads, crackers, and pasta each day. Make sure that the packaging says whole.

• Go Lean with Protein: Choose lean meats and poultry. Prepare them by grilling, baking, or broiling and not frying. Also try eating fish, beans, peas, nuts, and seeds.

• Limit Certain Foods- Avoid foods high in fats and trans fats. Also limit foods with high sodium and added sugars.

Balancing Food and Physical Activity

• Even eating healthy can result in weight gains and being overweight

• Try to participate in at least 60 minutes of physical activity each day

• Be aware of your BMR (2174)

Getting the Most Nutrition Out of Your Calories

• Everyday your body needs certain number of calories=BMR

• Have to make sure your high calorie foods are high nutrient foods as well-Nutrient Dense

• The more nutrient dense a food is the more nutrients it packs into a given number of calories

• A single carrot stick and a half ounce of potato chips have the same number of calories, but the carrots have higher nutrients plus more filling

Healthful Eating Patterns

• 3 meals a day vs. 6 meals a day

• Breakfast, Lunch, & Dinner

• By eating breakfast=better brain function & less likely to be overweight

• Change up what you eat for breakfast; make it more interesting

Snacking Healthy• Snacking can help limit your portions at main meals such as dinner

• Can help you reach that 6 meals a day

• Healthy snacks are:

Fresh Fruit

Cut-up vegetables

String cheese

Unsalted nuts

Air-popped popcorn

Fat-free yogurt

Bread sticks

Eating Right When Eating Out

• Watch Portion Sizes: Try splitting with a friend or wrap up the meal and bring half home to eat at a later time

• Pay attention to how foods are prepared: Anything fried is likely to be high in fat. Grilled, baked, and broiled are healthier choices

• Add Fresh vegetables and fruits: Salad bar is always a good option. Add extra lettuce and tomato to meal, substitute a salad instead of a side dish with dinner.

• Go easy on toppings: Avoid heavy sauces, mayonnaise, butter, sour cream because they are high in fat and calories. Have them put the toppings on the side.

• Don’t Drink Your Calories: Choose water instead of soft drinks.

Nutrition Labels & Food Safety

• Food Allergies are more common

• On all packages of food purchased are labels that include the ingredients used and labels that give the nutritional information of that food

• Other things found on the packaging are:

Name of the product

Amount of food in the package

Name and address of the company that makes, packages, or distributes

Ingredients

Nutritional Facts panel-provides information about the nutrients found in the food

Ingredient List

• The ingredient list has foods appear in descending order of weight in product

• Sometimes they may separate categories of foods such as sugars

• Food Additives- substances added to a food to produce a desired effect.

• Food Additives may be used to keep food safe for a longer period of time, to boost nutrient content, or to improve taste, texture or appearance

• Two food additives that are controversial are aspartame and olestra

Nutritional Claims

• Federal Government regulates the use of the following definitions:

• Free-The food contains none, or an insignificant amount of a given component. Calorie free foods must have fewer than five calories.

• Low- You can eat this food regularly without exceeding your daily limits for fat, saturated fat, cholesterol, sodium, or calories. Low fat foods must have three grams or less of fat per serving.

Claims Continued

• Light- A food labeled light must contain one-third fewer calories, one-half the fat, or one-half the sodium of the original version. BE CAREFUL light may sometimes refer to the appearance of the product.

• Reduced-The food contains 25 percent fewer calories, or 25 percent less of a given nutrient, than the original version. This may be labeled as less or fewer.

• High- This food provides at least 20 percent of the daily value for a vitamin, mineral, protein, or fiber. Rich or excellent source may be substituted.

Claims Continued

• Good Source- The food provides 10 to 19 percent of the daily value for a vitamin, mineral, protein, or fiber. May be substituted by using the words contains/provides.

• Healthy- Foods described as healthy must be low in fat and saturated fat and contain limited amount of cholesterol and sodium. They must also provide at least 10 percent of DV for vitamin A, vitamin C, iron, calcium, protein, or fiber.

Organic Food Labels

• May see label “USDA Organic”

• Foods with the label are produced without the use of certain agricultural chemicals, such as synthetic fertilizers or pesticides. These foods can also not contain any genetically modified ingredients or be subjected to certain types of radiation.

Open Dating• Open Dates help you determine how long the product will be fresh for

• Sell by Dates-shows the last day on which a store should sell a product.

• Use by or expiration dates- The last day on which a product’s freshness can be guaranteed

• Freshness Dates-appear on items with a short shelf life, such as baked goods. They show the last date of guaranteed freshness

• Pack Dates- Shows the day in which a food was processed or packaged. The pack date does not give any indication of freshness.

Food Safety

• Foodborne illness- food poisoning

• Foods can contain pathogens, or disease-causing organisms.

• Most common: Campylobacter, Salmonella, E. coli

• Such foods such as eggs, shellfish, fruits & vegetables

Foodborne Illnesses

• Some symptoms of food poisoning are:

Cramps

Diarrhea

Nausea

Vomiting

Fever

Dehydration

Keeping Food Safe to Eat

• Pasteurization- Treating a substance with heat to kill or slow the growth of pathogens

• Pasteurization is done with juices and milk

• Washing and drying hands that deal with direct contact of food- 20 seconds warm soapy water

• Clean utensils, food, and surfaces to prevent cross-contamination

• Cross-Contamination: The spreading of pathogens from one food to another

Keep Food Safe Continued

• Separate- Meats, poultry, seafood, and eggs are more likely to contain pathogens. Keep them separated from other food when storing, preparing, and cooking.

• Cook- Heating food to a high enough temperature will kill pathogens that cause foodborne illness. Using a food thermometer to find an internal temperature can help ensure proper heating.

• Chill- Refrigeration slows the growth of harmful bacteria. Refrigerating some things such as meat, poultry, and other perishable foods. Dividing food into smaller quantities can help chill at a quicker rate as well.

Food Sensitivities• Food Allergies-A condition in which the body’s immune system reacts to

substances in some foods.

• Common Allergens are milk, eggs, peanuts, tree nuts, soybeans, wheat, fish, and shellfish.

• Food labels are required to inform of ingredients and any possible contact.

• Food Intolerance-a negative reaction to food that doesn’t involve the immune system.

• ^Lactose Intolerance

Diet Tracker

• MYFITNESSPAL.COM