chapter 8 lecture © 2014 pearson education, inc. nutrition, health, and fitness

Chapter 8 Lecture

© 2014 Pearson Education, Inc.

Nutrition,Health, andFitness


Learning Objectives

• Define macro- and micronutrients• Describe the macronutrients and the primary

functions of each• Discuss the energy content of fats,

carbohydrates, and proteins in the body• Describe the micronutrients and the primary

functions of each• Discuss the value of water in the diet • List the dietary guidelines for a well-balanced

diet


Learning Objectives (cont.)

• Define the term calorie• Describe the need for proteins, carbohydrates,

and vitamins for physically active individuals• Discuss the benefits and detriments of irradiation

of foods• Define a dietary supplement and discuss

governmental regulation for marketing such supplements


Nutrition

Study of food and how the body uses it to produce energy and build and repair itselfGood nutrition includes• Eating a diet supplying all of the essential

nutrients required to maintain a healthy body• Taking in nutrients to prevent dietary

deficiencies• Avoiding overconsumption of calories, sugars,

fats, and sodiumComplete Lab 8.1 to analyze your dietComplete Lab 8.4 to assess nutritional habits


Nutrients

Basic substances in food are required to maintain health. There are two main categoriesMacronutrients• Needed in greater amounts• Build/maintain body tissue and provide energy• Carbohydrates• Fats• Proteins

Micronutrients• Needed in smaller amounts• Essential for many processes, including cell functions• Vitamins• Minerals

Water is an additional class of nutrient, critical for survival and normal functioning


Carbohydrates

• Main source of fuel for the brain• Key energy source for muscular contraction• 4 calories of energy per gram• Includes whole grains, pasta, fruits, vegetables

Two types• Simple carbohydrates (sugars)

– Glucose – Glycogen – Easier for the body to break down and use for energy

• Complex carbohydrates– Starch (fuel source)– Fiber (not a fuel source)


Recommended vs. Typical Diet


Fats

• Energy storage known as triglycerides• Part of a larger class of substances called lipids• 9 Kcals of energy per gramTypes of fatty acids• Saturated (solid at room temperature/come from

animal sources)• Monounsaturated• Polyunsaturated• Trans (found in baked and fried foods, and some

animal sources)• Unsaturated (liquid at room temperature, come from

plant sources)• Omega-3 (health benefits, found mainly in fish)


Sources of Trans Fat in the Diet


Proteins

• Build and repair body tissue• Regulate metabolism/protect from disease• 4 kcals per gram, usually not a major fuel source• Basic structural units are amino acids

Complete Proteins• Only in animal foods and soy products• Contain all essential amino acids

Incomplete Proteins• Present in vegetable sources• Missing one or more of the essential amino acids


Estimated Daily Protein Needs


Vitamins and Minerals

Vitamins• Help regulate growth and metabolism• Water-soluble vitamins are not stored in the body (B and C)• Fat-soluble vitamins are stored in the body (A, D, E, and K)

Minerals• Chemical elements that help the body function• Three key minerals: calcium, iron, sodium

– Osteoporosis: calcium deficiency disease– Anemia: iron deficiency health problem– Hypertension (high blood pressure): tied to too much sodium

In individuals who exercise, both vitamins and minerals help protect against tissue damage

See Tables 8.2 and 8.3 Vitamin/Mineral Sources, Functions


Water

• Comprises about 60–70% of your body• Key nutrient for regulating body temperature,

digestion, absorption, blood formation, and elimination

• Crucial for active people• Losing as little as 5% body water causes marked

distress; more than 15% can be fatal• Recommended to drink 8–10 cups per day• Eating foods with high water content can help

you reach the daily minimum


Daily Water Balance in the Body


Guidelines for a Healthy Diet

• Eat more fruits, vegetables, and whole grains• Balance what you eat with regular exercise• Limit intake of calories, sugar, alcohol, fat, and

sodium• Choose higher-fiber foods• Take proper food safety precautions• Use the Recommended Dietary Allowances

(RDAs), MyPlate, and food labels to plan healthy meals

Complete Lab 8.2 to set goals for a healthy diet

Complete Lab 8.3 to plan a new diet


MyPlate


Using Nutrition Labels


Special Dietary Considerations

Most people eating a balanced diet don't need supplements

Individuals with special needs benefit from vitamin and mineral supplements

• Vegetarians: extra B12, D

• Pregnant women: folic acid

Others who may benefit• People with chronic illnesses • People on certain medications• Athletes undergoing rigorous training• Lactating woman• People on prolonged low-calorie diets

Vegetarians• Be careful to plan meals to meet body's need for

macro/micronutrients that may be missing due to not consuming foods from animal sources


Special Dietary Considerations (cont.)

Iron: Essential component of red blood cells• Women menstruating, pregnant, or nursing need

adequate iron– Too much has potential for toxicity

• Sources: legumes, fruits, whole-grain cereals, broccoli, lean red meats, organ meats

Calcium: Essential for building bones and teeth• Especially important for pregnant or nursing women• May help prevent colon cancer• Critical for children and teens• Sources: low- and nonfat dairy foods, tuna fish, turnips,

mustard greens, broccoli


How Does Nutrition Affect Physical Fitness?

• Carbohydrates are used for energy during exercise

• Protein needs can be met with a healthy diet• High vitamin intake WILL NOT improve

performance• Antioxidants help prevent oxidative damage


Carbohydrates and Exercise


Do Supplements Enhance Health and Performance?Role of Supplements• No scientific evidence currently validates the claim

that supplements improve health or exercise performance

• Best approach is to eat a wide variety of foods and avoid excessive supplements

Regulation of Supplements• No FDA approval is required (supplements are not

tested)• Manufacturers self-police the safety of supplements

with no oversight• Manufacturers cannot make claims about

supplements concerning the treatment, prevention, or cure of diseases


Foodborne Illness

• Eating foods with some bacteria can make you sick Often causes nausea, vomiting, and diarrhea within 12 hours to 5 days after consumption

• Can be fatal in children or at-risk people

Safety Guidelines• Select produce carefully• Wash produce thoroughly• Drink only pasteurized milk and juice• Don't eat raw eggs or raw fish• Keep perishables cold or frozen• Cook all meats thoroughly• Use separate cutting boards and utensils for meat and produce• Wash and rinse dishes, utensils, and food preparation surfaces

thoroughly• Wash your hands thoroughly before and after handling food


Other Issues in Food Safety and TechnologyFood additives are used by manufacturers to improve quality, taste and/or color, and increase shelf life

• Common additives—sugar, salt, corn syrup, monosodium glutamate (MSG), sulfites, nitrites

• Some people have greater sensitivity to additives and should avoid or limit them

Organic foods are grown or raised without pesticides, hormones, antibiotics or chemical fertilizers• There is no research supporting the claim that organic foods are

nutritionally superior

Irradiation is used to kill microorganisms and prolong shelf life• Data is limited regarding whether irradiation and bioengineered

foods are safe• Irradiated foods use a label identifying them and attesting to their

safety


Sample Program for Changing Daily Caloric Intake


Sample Program for Changing Daily Caloric Intake (cont.)


Summary

• Nutrition is the study of food and its relationship to health and disease

• Nutrients include macronutrients, micronutrients, and water

• Vitamins and minerals play many important roles in body regulation and functioning

• A healthy diet contains adequate amounts of fruits, vegetables, whole grains, lean meats, and dairy products, and limited quantities of sugar, fat, sodium, and alcohol


Summary (cont.)

• Calorie intake should be balanced against calorie expenditure

• RDAs, MyPlate, and food labels can all help you choose healthy foods in the proper proportions

• Most people who eat balanced diets do not need supplements

• Foodborne illnesses can be largely prevented through careful selection, preparation, storage, and cleaning of foods, utensils, surfaces, and hands

chapter 8 lecture © 2014 pearson education, inc. nutrition, health, and fitness

Documents

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pearson education

functions slide

myplate slide

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