• Michigan Merit• Strand 1: Nutrition and Physical Activity

– 1.4: 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 nutrients

1. Carbohydrates2. Proteins3. Fats4. Vitamins5. Minerals6. Water

Source Per DayCarbohydrates Complex not

simpleFiber 25 – 30 gramsProtein 2.3 kg X body

weightFats 50 – 60 gramsFats Unsaturated not

Saturated Cholesterol 300 mg or lessSodium 2300 mg or lessWater 64 ounces or

more (8 – 8oz)

1. Carbohydrates: the starches & sugars found in foods

• Body’s chief & preferred source of fuel

• Provides 4 calories per gram• Made up of carbon, oxygen, &

hydrogen• Examples: 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 starches

• Found in rice, & other grains, seeds, nuts, legumes (dried peas, beans), & tubers (potatoes, yams).

• Called complex b/c chemically more complex than simple carbs

• Made up of many sugars linked together

• During digestion, starches break down into sugar

Role of Carbohydrates• Before body can use carbs,

must first convert to glucose.Glucose: simple sugar & body’s

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

PROTEINS • Muscles, 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 products

Incomplete 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 proteins Example: legumes with grains

Two types of proteins: Complete or Incomplete proteins

3. Fats

Supply more energy (more than 2x as much) than carbs & proteins. Fats contain 9 calories per gram

Also called lipids (fatty substance that does not dissolve in water)

Like carbs, fats are composed of carbon, hydrogen, & oxygen atoms

Made up of fatty acids Categorized 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 can

• Animal 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:

FUNCTIONS Store energy in form that can be used when body

needs it. Pad & protect organs Insulate body from cold Important ingredient of several hormones Adds flavor & help satify hunger b/c takes longer to

digest Necessary for storage & transport of certain vitamins

throughout body Carry 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 needs

Cholesterol is instrumental in:Production of sex hormonesVitamin D in presence of

sunlightProtective sheath around

nerve fibers However, 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. bad• HDL (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 body’s cells. If more cholesterol is carried than needed, a build up occurs on walls of arteries. Eventually deposits or plaques build up & clog arteries

• Cholesterol should not exceed 300 milligrams/day• Below 200 milligrams per deciliter

Limit your intake of SATURATED FATS AND TRANSFATS – LINKED TO HEART DISEASE, OBESITY, DIABETES…

Raises 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

• McDonald’s USA - Nutrition Info

Daily Source Per Day

Carbohydrates Complex not simple

Fiber 25 – 30 grams

Protein 2.3 kg X body weight

Fats 50 – 60 grams

Fats Unsaturated not Saturated

Cholesterol 300 mg or less

Sodium 2300 mg or less

Water 64 ounces or more (8 – 8oz)

LABELS YouTube - 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 urine• Since 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:

1. protects against infection, 2. helps w/ formation of connective tissue,3. helps wounds heal, 4. maintains elasticity & strength of blood

vessels, 5. promotes healthy teeth & gums.

• Food Source: citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, peppers

• Effects of Deficiency: scurvy (bleeding gums, loose teeth, wounds that don’t heal).

Scurvy

• http://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 fat

2. Helps prevent nervous irritability3. Necessary for good appetite

Food Source: whole-grain or enriched cereals, liver, yeast, nuts, legumes, wheat germ

Effects of deficiency: Beriberi (damage to nervous system, heart, & muscles)

B2 (riboflavin)

Role in body:1. Essential for producing energy from carbs, fats,

& proteins

2. Helps keep skin in healthy condition

Food source: – milk, cheese, eggs, spinach, beef liver

Effects of deficiency: skin disorders, sensitive eyes

B3 (Niacin)

Role in body:1. Maintenance of all body tissues2. Helps in energy production3. Needed by body to utilize carbohydrates, to

synthesize human fat, & for tissue respiration Food source:

– Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, & enriched & fortified grain products

Effects of deficiency: Pellagra (diarrhea, skin disorders, depression)

B6 (pyroxidine)

Role in body1. Essential to amino acid & carbohydrate

metabolism: helps turn the amino acid trytophan into serotonin (a messenger to the brain), & niacin

Food Source: – wheat bran & germ, liver meat, whole grains,

fish, vegetablesEffects of deficiency: skin disorders, anemia

Folic Acid (folate)

Role in body:1. Necessary for the production of RNA & DNA

and normal red blood cells2. Reduces risk of birth defects

Food Source:– Nuts & other legumes, green vegetables,

orange juice, folic acid-enriched breads & rolls, liver

Effects of Deficiency: anemia, diarrhea

B12 (colalamin)

Role in body:1. 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 Acid

Role in Body:1. Functions in breakdown & synthesis of

carbohydrates, fats, & proteins

2. Necessary 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

Biotin

Role in body:1. Aids in energy metabolism

Food Source: organ meats, poultry, fish, eggs, peas, bananas, melons

Effects of Deficiency: abnormal heart function, skin disorders, loss of appetite

FAT SOLUBLE: VITAMINS THAT ARE ABSORBED & TRANSPORTED BY FAT.

Vitamins A, D, K, & E Body obtains vitamins in 2 ways:

1. Directly from plant eating organisms2. By manufacturing it from carotenoids in

plants such as beta-carotene (a substance found in carrots, broccoli, spinach, & other vegetables.

3. *Fat soluble vitamins are stored in the body’s fatty tissue, liver, & kidneys (unlike water soluble which are eliminated through urine).

4. *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 A

Role in Body:1. Maintenance of epithelial tissue2. Strengthens tooth enamel & promotes use of

calcium & phosphorus in bone formation3. Growth of body cells4. Keeps eyes moist5. Helps eyes adjust to darkness6. Possible aid in cancer protection

Food Source: milk, other dairy products, green vegetables, carrots, deep-orange fruits, liver

Effects of deficiency: night blindness, rough skin, dry eyes, poor growth of bones & teeth.

VITAMIN D

Role in Body:1. Promotes absorption & use of calcium &

phosphorus2. Essential for normal bone & tooth

development Food Source: fortified milk, eggs, fortified

breakfast cereals, sardines, salmon, beef, margarine, produced in the skin upon exposure to ultraviolet rays in sunlight

Effects of deficiency: Rickets in children (bones & teeth do not develop properly)

Rickets

• http://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 E

Role in Body:1. May relate to transporting oxygen

through blood & longevity2. May be a protection against red blood

cell destruction Food Source: widely distributed in foods;

vegetable oils, legumes, nuts, seeds, & wheat germ

Effects of deficiency: rupture of red blood cells

VITAMIN K

Role in Body:1. Essential for blood clotting2. Assists in regulating blood calcium level

Food Source: spinach, broccoli, eggs, liver, cabbage, tomatoes; produced by intestinal bacteria

Effects 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 it’s own unique function in health

• Trace minerals are those which your body needs in tiny amounts (iron, iodine, copper)

• Teen years, when growth is rapid, iron is especially important.

CALCIUM• Role in body:

1. Helps build & maintain bones & teeth

2. Nerve & muscle function3. Blood clotting

• Food source: milk & dairy products, dark green, leafy vegetables, tofu, legumes

• Effects of deficiency: rickets in children; osteoporosis in adults

Osteoporosis

• http://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 calcium

Yogurt – 8oz has 300 mg of calcium

Cheddar cheese – 1.5oz has 300 mg of calcium

Phosphorus• Role in body:

1. Helps build & maintain bones & teeth

2. Energy metabolism

• Food source: meat, eggs, poultry, fish, legumes, milk & milk products

• Effects of deficiency: weakness & pain

THE BAD THE BAD NEWSNEWSNot getting enough Not getting enough

calcium restricts the calcium restricts the proper development proper development of of bonesbones and results and results in brittle bones later in brittle bones later in life.in life.

Excess intake of some Excess intake of some minerals may be minerals may be harmful. For harmful. For example, if you drink example, if you drink a lot of carbonated a lot of carbonated sodas, the high level sodas, the high level of of phosphatesphosphates actually interferes actually interferes with calcium with calcium metabolism and may metabolism and may weaken your bones.weaken your bones.

Magnesium

Role in body:1. Helps build bones & protein2. Energy metabolism3. Muscle contraction

Food source: leafy green vegetables, legumes, nuts, whole grain foods

Effects of deficiency: weakness, mental disorders

Sodium

Role in body:1. Helps maintain water balance2. Nerve function

Food source: table salt, processed food, soy sauce

Effects of deficiency: muscle cramps *most people consume more sodium

than they need. It can contribute to high blood pressure.

Sodium contributes to high blood pressure

• http://www.livestrong.com/video/1764-high-blood-pressure-health-byte/

• http://www.nlm.nih.gov/medlineplus/ency/anatomyvideos/000013.htm

1

2

3

Chlorine

Role in body:

1. Helps maintain water2. Digestion

Food source: table salt, soy sauce, processed foods

Effects of deficiency: growth failure, loss of appetite

Potassium

Role in body:

1. Helps maintain water balance & make protein

2. Functioning of heart & nervous system

Food source: vegetables, fruits, meat, poultry, fish

Effects of deficiency: muscular weakness, confusion, abnormal heart function

Sulfur

Role in body:

1. Forms part of some amino acids & B vitamins

Food source: milk & milk products, meat, poultry, fish, legumes, nuts

Effects of deficiency: unclear

Iodine

Role in body:1. Helps in metabolism as part of thyroid

hormone Food Source: seafood, iodized salt Effects of deficiency: goiter

(enlargement of thyroid), mental & emotional physical retardation in infants

Iron

Role in body:1. Part of red blood cells

2. 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 Deficiency

http://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

Selenium

Role in body:1. Helps break down harmful substances

Food source: seafoods, meats, organ meats Effects of deficiency: muscle weakness &

pain, heart damage

Zinc

Role in body:1. Part of many substances that help carry

out body processes

Food source: meats, poultry, seafood, milk, whole grain products

Effects of deficiency: slow growth in children, slow healing

Fluorine

Role in body:1. Helps form strong teeth & bones

Food source: fish, fluoridated water, animal foods

Effects of deficiency: tooth decay

Minerals continued

24 different minerals have been shown to be essential to good health

6 of these minerals you need in significant amounts: Calcium, magnesium, phosphorus, sodium,

potassium, & chlorine

6. Water• 65% of your body weight is

water• While you don’t get energy

directly from this nutrient, water is essential for all life processes, including energy production.

• Nearly all of the body’s 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 body’s water content) can result from heavy perspiration or severe dehydration.

WATER

When 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 Source Per Day

Carbohydrates Complex not simple

Fiber 25 – 30 grams

Protein 2.3 kg X body weight

Fats 50 – 60 grams

Fats Unsaturated not Saturated

Cholesterol 300 mg or less

Sodium 2300 mg or less

Water 64 ounces or more (8 – 8oz)

The best practice is to avoid caffeine. Intake: The best practice is to avoid caffeine. Intake: 300 mg per day (3 cups of coffee).300 mg per day (3 cups of coffee).

It increases alertness, stimulates heart It increases alertness, stimulates heart function (rate), blood circulationfunction (rate), blood circulation

It 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 Coffee, tea, chocolate, cola drinks, and both prescription and nonprescription drugs are prescription and nonprescription drugs are sources of caffeinesources of caffeine

• Large amounts of caffeine flushes water-Large amounts of caffeine flushes water-soluble vitamins from the body faster.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/Supplement Amt. of Drink/Food Amt. of Caffeine

• SoBe No Fear 8 ounces 83 mg• Monster energy drink 16 ounces 160 m• Rockstar energy drink 8 ounces 80 mg• Red Bull energy drink 8.3 ounces 80 mg• Jolt cola 12 ounces 72 mg• Mountain Dew 12 ounces 55 mg• Coca-Cola 12 ounces 34 mg• Diet Coke 12 ounces 45 mg• Pepsi 12 ounces 38 mg• Brewed coffee (drip method) 5 ounces 115 mg* • Iced tea 12 ounces 70 mg*• Chocolate milk beverage 8 ounces 5 mg*• Dark chocolate 1 ounce 20 mg*• Jolt gum 1 stick 33 mg• Cold relief medication 1 tablet 30 mg*• Vivarin 1 tablet 200 mg• *denotes average amounts

• YouTube - How Caffeine Works