Nutrition

Words to KnowNutrition- the science that studies how body

makes use of foodDiet- everything you eat and drinkNutrients-the substances in food that help

with body processes

CaloriesA calorie is a unit of energy produced by food

and used by the bodyA calorie is equal to the amount of energy

needed to raise the temperature of one kilogram of water by 1 degree Celcius

There are 3,500 calories in a poundFat: 1 gram = 9 caloriesProtein: 1 gram = 4 caloriesCarbohydrates: 1 gram = 4 calories

6 Essential NutrientsSubstance that must be obtained from the

diet because the body cannot make it in sufficient quantity to meet its need:CarbohydratesProteinFatVitaminsMineralsWater

CarbohydratesYour body’s main source of energyMost calories (55-60%) should come from

carbohydratesCarbohydrates are grouped into two

categoriesSimple: SugarsComplex= Starch and Dietary fiber

Sources of CarbohydratesGrains

BreadCerealPastaRice

FruitsVegetables

ProteinsNeeded for growth of muscles; building and repair of

body tissues“Building Blocks” of the bodySecondary energy sourceMade up of amino acids

Body produces 119 essential amino acids come from food

2 types of ProteinComplete: contains all essential amino acids

Comes from animalsIncomplete: does not contain all essential amino acids

Comes from plants

Sources of ProteinMeatMilkYogurtEggsLegumesNutsSeeds

FatsProvides energyHelps the body store and use vitaminsMaintains skin and hairCushions vital organsTwo types of fats

SaturatedUnsaturated (Heart Healthy)

Cholesterol: fat like substance made by the body

Sources of FatAnimal Based Foods

MeatsMilk productsOils

NutsPeanut butter

VitaminsHelps the body use carbohydrates, proteins,

and fatsCannot be made in the body, we must obtain

them through the dietIt is better to consume through a varied diet

rather than supplements because there’s little chance of taking too high a dose

MineralsMinerals regulate many chemical reactions in

the body Minerals are not a source of energy and are

best obtained through a varied diet rather than supplements

Come from a variety of foodsCopper: red meat and seafoodPotassium: bananasSodium: saltIron: red meat, fish, eggs

WaterHelps to control our body

temperature, carries nutrients and waste products from our cells, and is needed for our cells to function

Involved with all body processesMost of our body weight (60-70%) is

made up of waterDrink at least 64 oz. per dayDehydration occurs when the level of

water in your body is very lowHow do you know if you are drinking

enough water?Clear urine

Food LabelsServing Size- the amount of food

in a package. It tells you how many nutrients are in that amount of food

Daily allowances on a food label are based on a 2,000 calorie diet

Using the Percent Daily ValueLow= 5% or less of the Daily ValueModerate= 6%-19% of the Daily

ValueHigh= 20% or more of the Daily

Value

http://www.chipotlefan.com/index.php?id=nutrition_calculator

Portion DistortionA portion is the amount of food that you

choose to eat for a meal or snackA serving is a measured amount of food or

drink, such as one slice of bread or one cup of milk

Many foods that come as a single portion actually contain multiple servings! The Nutrition Facts label on packaged foods tells you the number of servings in the container

MyPlate Worksheet

How much is enough?Boys 14-18 years old Girls 14-18 years oldFruit: 2 cupsVegetables: 3 cupsGrain: 8 ouncesProtein: 6 ½ ouncesDairy: 3 cups

Fruit: 1 ½ cupsVegetables: 2 ½ cupsGrain: 6 ouncesProtein: 5 ouncesDairy: 3 cups

• An ounce of grain is a slice of bread, 1 cup of ready to eat cereal, ½ cup of cooked rice/ pasta/ cooked cereal

• An ounce of protein is an ounce of meat/poultry/fish, ¼ cup of cooked beans, 1 egg, 1 tbsp. peanut butter, ½ ounce of nuts

Eating DisordersEating Disorder: a psychiatric illness with

specific criteriaDisordered Eating: refers to troublesome

eating behaviors, such as restrictive dieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder

Anorexia NervosaRefusal to maintain weight

that’s over the lowest weight considered normal for age and height

Intense fear of gaining weight or becoming fat, even though underweight

Distorted body imageIn women, three consecutive

missed menstrual periods without pregnancy

Bulimia NervosaRecurrent episodes of binge eating

(minimum average of 2 binge-eating episodes/week for at least 3 months)

Feeling of lack of control over eating during the binges

Regular use of one or more of the following to prevent weight gain: self-induced vomiting, use of laxatives or diuretics, strict dieting or fasting, or vigorous exercise

Persistent over-concern with body shape and weight

Binge Eating DisorderPeriods of uncontrolled,

impulsive, or continuous eating beyond the point of feeling comfortable full

Feeling of self-hatred after a binge

May struggle with anxiety, depression, and loneliness

Body weight may vary form normal to mild, moderate, or severe obesity

Causes of Eating DisordersLow self-esteemFeeling of

inadequacyLack of control DepressionAnxietyAngerLonelinessFamily Problems

Pressure form parents/family

BullyingImages in mediaPhysical AbuseEmotional AbuseTroubled

RelationshipsPuberty

Videohttp://youtu.be/fF0lAlo80fU