diet and nutrition -...
TRANSCRIPT
Diet and Nutrition
Nutrition
Nutrition
◦ Includes digestion, metabolism, circulation and
elimination
◦ Food is used for:
Energy
Maintenance of health
growth
Nutrition
Nutritional status
◦ State of your nutrition
Goal of nutrition
◦ Be in a state of good nutrition
◦ Maintain wellness
A state of good health with optimal body function
Nutrition
Immediate effects of good nutrition
◦ Healthy appearance
◦ Good attitude
◦ Proper sleep
◦ Proper bowel habits
◦ A high energy level
◦ Enthusiasm
◦ Freedom from anxiety
Nutrition
Long term effects of good nutrition
◦ Prevent or delay disease
Hypertension
Atherosclerosis
Osteoporosis
Malnutrition
State of poor nutrition due to poor diet or illness
Essential nutrients
Divided into six groups
◦ Carbohydrates
◦ Fats
◦ Proteins
◦ Vitamins
◦ Minerals
◦ Water
Carbohydrates
Main source of human energy
May be called starch or sugar
Made up of carbon, hydrogen and oxygen
Ex: Breads, cereals, pasta/noodles,
potatoes, corn, peas, fruits,
sugar
Carbohydrate
Cellulose
◦ Indigestible carbohydrate
◦ Causes regular bowel movements
◦ Ex:
Bran, whole-grain cereals, fibrous fruits and
vegetables
Fats
Also called Lipids
Made of carbon, hydrogen and oxygen
Provide the most concentrated form of energy
Maintain body temperature (insulation)
cushion organs and bones
aid in the absorption of vitamins
provides flavor to food
Fats
Types of fats
◦ The “Bad” Fats
Saturated fats
Solid at room temperature
Fats in meats, eggs, whole milk, cream, butter, cheeses
Causes increased levels of LDL cholesterol in the blood
Trans fatty acids (called trans fats)
Created by adding hydrogen to liquid vegetable oil to make
it more solid
Raise LDL cholesterol and lower HDL cholesterol
Found in fried foods and baked foods (pastries)
Fats
The good fats
◦ Monounsaturated fats
Liquid at room temperature, turn solid when chilled
Lower levels of cholesterol in blood
vegetable oils, avocados, peanut butter, nuts and
seeds.
◦ Polyunsaturated fats
Soft or oily at room temperature
Lower levels of cholesterol in blood
Vegetable oils, margarines, products made from
vegetable oils, fish and peanuts
Fats
Cholesterol
◦ A fat-like substance found in
body cells and in animal fats
◦ Not found in plants
◦ Found in egg yolks, fatty
meats shellfish, butter, cream,
cheeses, whole milk and liver
Cholesterol
Two types:
HDL (high density lipoprotein)
Carries cholesterol out of the bloodstream and to
the liver to be removed from the body.
Increase by exercising, reducing trans and
saturated fats, and eating a balanced diet
LDL (low density lipoprotein)
Causes clogging of the arteries (atherosclerosis)
Foods high in saturated fat, trans fats, and dietary
cholesterol
Proteins
Basic components of all body cells
Made of carbon, nitrogen, hydrogen and
oxygen
Necessary for:
◦ building and repairing tissue
◦ Regulating body functions
◦ Provides energy and heat
Proteins
Made up of twenty two amino acids
Complete proteins
◦ Contain the nine amino acids that are essential to life
Ex: meats, fish, milk, cheese, eggs
Incomplete proteins
◦ Contain any of the remaining 13 amino acids and some of the nine essential amino acids
◦ Ex: cereals, soybeans, dry beans, peas, corn, and nuts
Vitamins
Essential to life
Organic (contain carbon)
Allow the body to use energy provided
by carbs, fats and proteins
Required in small amounts
◦ A well balanced diet usually provides the
required amount of vitamins
Vitamins
Two classifications
◦ Water soluble
Dissolve in water
Not stored in the body
Ex: Vit C, Niacin, B-complex, Folic acid
◦ Fat Soluble
Dissolve in fat
Stored in the body
Difficult to destroy
Ex: : Vit A,D,E,K
Minerals
Inorganic elements found in all body tissues
Regulate body fluids
Contribute to growth
Help with building tissues
Ex: calcium, phosphorous, magnesium, sodium, potassium, iron
Water
Found in all body tissues
Essential for life
◦ Digestion of food
◦ Makes up most of blood plasma
◦ Helps tissues absorb nutrients
◦ Move waste material through the body
Should drink 6-8 eight oz glasses of water daily
Measuring Food Energy
When the body metabolizes nutrients to
produce energy, heat is released
◦ Calorie—amount of heat produced
◦ Caloric requirements vary from person to
person
◦ Dependent on age, size, physical condition,
and even climate
General Guidelines to gain or lose
weight One pound of body fat equals 3500
calories◦ To lose one pound of fat, either decrease consuming
3500 calories, or use 3500 calories through increased
exercise.
◦ To maintain weight, take you weight, multiply it by 15.
This amount will be how many calories you must
consume daily to maintain your weight.
◦ By reducing 500 calories per day, for one week, a
person would lose one pound per week or vice versa
◦ How much weight loss per week is a safe and efficient
form of weight control?
Exercise
Promotes feeling of well-being
Relieves stress and improves mental
outlook
Improves the quality of life
Helps weight control
Increases energy level
Activity to incorporate into your
life At the mall or gym, park far and walk
Use the stairs
wash your car at home rather than at a
car wash
Mow the lawn
Do housework
Find an activity you enjoy for exercise
instead of watching TV.
Importance of a healthy lifestyle
Importance of a healthy lifestyle
The human body is capable of repairing itself
and giving many years of use if cared for
properly
The top three causes of death are heart disease,
cancer and stroke in the United States, which
are influenced by personal habits
One’s state of wellness is largely under one’s
own control
Importance of a healthy lifestyle
Everybody needs adequate sleep. This allows
the body to replenish itself after the day’s
activities
Enough sleep increases ability to learn
How much sleep is “enough sleep”?
Stress
The body’s reaction when it responds to danger
It can weaken the immune system and decrease
the ability to fight diseases
Can contribute to high blood pressure, heart
disease, cancer and other diseases.
Can interfere with personal effectiveness,
relationships and enjoyment of life.