Nutrition + Wellness

Unit 2

The Nutrition Health Connection

2.1—36 Terms To Know-

• Micromineral• Amino Acid• Lactose Intolerance• Fat• Fat Soluble Vitamin• Complete Protein• HDL-(High Density

Lipoprotein)• Dental Caries

• Dietary Fiber• LDL-(Low Density

Lipoprotein)• Diuretic• Atherosclerosis• Essential Amino Acid• Incomplete Protein• Macromineral• hypoglycemia

36 Terms to Know…

• Diabetes Mellitus• Carbohydrate• Antioxidant• Dehydration• Cholesterol• Complex Carbohydrates• Water Soluble Vitamins• Unsaturated Fatty Acid• Phytochemicals• Sugars

• Minerals• Starch• Vegetarianism• Saturated Fatty Acid• Vitamins• Protein• Nutrient• Trans-Fatty Acid• Non Essential Amino Acid• Simple Carbohydrates

1.

• One of the building blocks of protein molecules-

1.

• Amino Acid

2.

• A substance that helps protect your body from cell damage that can lead to health problems-

2.

• Antioxidant

3.

• Hardened & narrowed arteries caused by plaque deposits-

3.

• Atheroscierosis

4.

• An essential nutrient that is the body’s main source of energy, includes sugars & starches-

4.

• Carbohydrate

5.

• A waxy liquid found in every cell of the body, found in foods from animal sources-

5.

• Cholesterol

6.

• A protein that contains all the essential amino acids-

6.

• Complete protein

7.

• Starches, carbohydrates made of many sugars attached together-

7.

• Complex Carbohydrates

8.

• A state in which the body contains a lower than normal amount of body fluid-

8.

• Dehydration

9.

• Tooth decay-

9.

• Dental Caries

10.

• Lack of, or inability to use the hormone insulin, which results in the build up of glucose in the bloodstream-

10.

• Diabetes Mellitus

11.

• Plant material that cannot be digested-

11.

• Dietary Fiber

12.

• A substance that increases urine production-

12.

• Diuretic

13.

• An amino acid that cannot be made by the body & must be supplied by the diet-

13.

• Essential Amino Acid

14.

• A nutrient that provides a concentrated source of energy & helps protect the body from sudden changes in outside temperature-

14.

• Fat

15.

• A vitamin that dissolves in fats: A,D,E, & K-

15.

• Fat Soluble Vitamin

16.

• Picks up cholesterol from around the body & transports it back to the liver for removal from the body-

16.

• HDL-(High Density Lipoprotein)

17.

• Low blood glucose levels-

17.

• Hypoglycemia

18.

• A protein that is missing one or more of the essential amino acids-

18.

• Incomplete Protein

19.

• Inability to digest lactose-

19.

• Lactose Intolerance

20.

• Carries cholesterol made by the liver to the blood cells-

20.

• LDL-(Low Density Lipoprotein)

21.

• A mineral required in the diet in an amount of 100 milligrams or more per day-

21.

• Macromineral

22.

• A mineral required in the diet in an amount less than 100 milligrams per day-

22.

• Micromineral

23.

• Nutrients that regulate the body processes or become a part of body tissues-

23.

• Minerals

24.

• An amino acid that can be synthesized by the body-

• *Synthesized—your body can use one or more compounds to make a new & different compound!

24.

• Non Essential Amino Acid

25.

• A chemical substance in food that helps to maintain the body-

25.

• Nutrient

26.

• Health-enhancing non-nutrient compounds in plant foods that are active in the body at the cellular level-

26.

• Phytochemicals

27.

• One of the 6 basic nutrients composed of carbon, hydrogen, oxygen & nitrogen—the body uses it for growth & maintenance-

27.

• Protein

28.

• A fatty acid that has no double bonds in its chemical structure & carries a full load of hydrogen atoms—A saturated fatty acid is sold at room temperature-

28.

• Saturated Fatty Acid

29.

• Sugars, carbohydrates made of one or two sugar units-

29.

• Simple Carbohydrates

30.

• A polysaccharide that is the storage form of energy in plants—A complex carbohydrate found in foods such as potatoes, corn, rice, grits, pasta, oatmeal & cornmeal-

30.

• Starch

31.

• A collective term used to refer to all the monosaccharides & disaccharides-

31.

• Sugars

32.

• A fatty acid with an odd molecule shape that forms when oils are partially hydrogenated-

32.

• Trans-fatty Acid

33.

• A fatty acid that has at least one double bond between two carbon atoms in a carbon atom chain & is missing at least two hydrogen atoms—an unsaturated fatty acid is liquid at room temperature-

33.

• Unsaturated Fatty Acid

34.

• Practice of eating a diet consisting entirely or largely of food from plant sources-

34.

• Vegetarianism

35.

• Nutrients that don’t provide energy or build body tissue-but help regulate these & other body processes-

35.

• Vitamins

36.

• A vitamin that dissolves in water & is not stored in the body-Vitamin C or one of the B complex vitamins-

36.

• Water Soluble Vitamins

2.2--

• List the 6 nutrients:

• 1. Carbohydrates

• 2. Proteins

• 3. Fats

• 4. Vitamins

• 5. Minerals

• 6. Water

2.2.1-

• Create a mnemonic device-graphic organizer for the nutrients-

2.3-

• Describe the role of Carbohydrates on health, appearance & peak performance-

• *Meeting the energy needs of all your cells as they work to sustain life is your body’s main goal!

• Sources: Potatoes, Bread, Pasta, Rice, Fruits, Vegetables, Whole Grains, Legumes (dried beans & peas)

Functions of Carbohydrates-

• 1. Body’s main source of energy• 2. Allows proteins to be used for building &

maintaining cell structures—vital!• 3. If Carbohydrates are not present—proteins

will be used for energy• 4. Aids breakdown of fats• 5. If Carbohydrates are not present—Ketone

Bodies are formed, causing acidic blood—damaging cells & organs—called Ketosis—can cause death

Carbohydrates-

• 55-60% of daily calories should come from Carbohydrates

• Limit fatty toppings often served over Carbohydrates—not the Carbohydrates

• Creates

• A. Sugars

• B. Starches

• C. Fiber…….. in your diet

A. Sugars-

• Leads to overweight, malnutrition & tooth decay

• “Fat Free” products add sugar to product when fat is removed

B. Starches--

• Preferred source of fuel for your diet

• Most abundant carbs in the body

• Excellent source of Vitamins, Minerals, Fiber

• Comes from roots, seeds, tubers

C. Fiber--

• Tough, fibrous cell walls of plants

• Cannot be digested

• Moves waste through intestines

• Reduces time carcinogens (cancer causing agents) in food

• Acts like a sponge—swells-absorbs-makes you feel fuller (satiety)

• Eat plenty of fiber in a low-fat diet

C. Fiber-

• Whole grain products contain all three edible parts of the grain kernel:

• 1. Bran—Outer layer of the grain• 2. Germ—Nutrient rich part of the kernel• 3. Endosperm—Largest part—contains

starch• *Increase daily fiber intake with whole

grain products in place of refined grain products (white rice & flour)

2.3.1-

• Chart the relationship of sugars, starches & fiber to dental health, hyperactivity, diabetes, hypoglycemia, lactose intolerance, sugar addiction & weight gain-

Dental Health-

• Starches & sugars promote tooth decay

• Bacteria that lives in the mouth feed on Carbohydrates in food particles

• Bacteria forms a sticky substance called Plaque that clings to teeth

• Growth bacteria produces acid that eats away the tooth enamel

Hyperactivity-

• Person seems to be in constant motion—easily distracted

• Too much sugar in the diet has been blamed for this

• Do not substitute sugar for nutrients in the daily diet

• More nutrients—better daily performance

Diabetes--

• Lack of / or inability to use the hormone “Insulin”• Sugar & starches you eat are converted to

glucose• Glucose enters the bloodstream• Insulin regulates blood glucose by stimulating

cells to pull glucose from the bloodstream• When body does not make enough Insulin / or

fails to use it properly—Glucose builds up in the bloodstream

Hypoglycemia-

• Overproduction of Insulin cause blood sugar to drop sharply after eating

• Central Nervous System depends on constant supply of Glucose from blood

• Low blood sugar causes physical symptoms: sweating, shaking, headaches, hunger & anxiety

Lactose Intolerance-

• An inability to digest Lactose (main Carbohydrate in milk)

• Condition is caused by a lack of digestive enzyme Lactase—needed to break down Lactose

• Symptoms: cramping, nausea & diarrhea

Sugar Addiction-

• *The Sweet Tooth!• Too much sugar in the diet leads to overweight

& malnutrition• Many processed foods have hidden sugar—be a

label reader• Sugar increases the calories a food provides

without increasing the nutrients it provides• Manufacturers often add sugar to products when

the fat is removed

Weight Gain-

• Some think eating foods high in starch causes weight gain

• Starchy foods are rich in Carbohydrates

• Carbohydrates have the same amount of calories as Protein

• The high-fat toppings served over pasta & potatoes contribute to weight gain

2.3.2-

• Categorize food sources as simple or complex Carbohydrates-

• Simple Carbohydrates—candy, table sugar, syrups, soft drinks

• Complex Carbohydrates—breads, cereals, rice, pasta, vegetables, legumes

Simple or Complex?

• Choose more food sources of “Complex Carbohydrates” & fewer sources of “Simple Carbohydrates”—has more health & nutrition benefits

2.4-

• Describe the role of Protein on health, appearance & peak performance-

• 35% of daily calories should come from Protein• Is not stored by the body—must be consumed daily• Young people & pregnant women need protein for

growth• Men need more than women because of muscle mass• Sources: Meat (beef-cow, pork-pig, lamb-sheep, fowl-

chicken, turkey, duck, & fish), eggs & milk• Builds & maintain body cells

Proteins-

• Amino acids are absorbed in the bloodstream

• The blood carries amino acids to body cells that need them

• Your cells can use amino acids from Proteins to build new Proteins

• Cells can convert amino acids to other compounds, including other amino acids

• Must eat a necessary mix of amino acids!

Functions of Proteins-

• 1. Build & maintain tissues—necessary part of every cell—forms the structure of all body parts-organs, muscles, skin, blood, hair, nails

• Used to make new tissues when the body is growing

• Makes up 20% of the body• Needed to maintain existing tissues• Each cell has a limited life span—the body is

constantly making new cells to replace dead ones

Functions of Proteins-

• 2. Make important compounds-

• Enzymes—cause specific chemical reactions in the body (digestion)

• Make some hormones-released in the blood to control body processes (Insulin-regulates level of glucose in blood & antibodies-defend the body against infection)

Functions of Proteins-

• 3. Regulate Mineral & Fluid Balance-• Proteins carry minerals (Sodium & Potassium)

from one side of cell wall to the other• Controls the flow of water through cell

membranes• Balance of fluids inside & outside cells is crucial• Balance is needed for heart, lungs, brain & all

cells

Functions of Proteins-

• 4. Maintain acid-base balance of blood

• Act as chemical buffers (counteract excess acid in a fluid)

• 5. Carry vital substances-fat (lipoproteins), iron & other nutrients in the blood to needed points throughout the body

Function of Proteins-

• 6. Provide energy-for cell growth & repair

• Provide cells with energy they need to exist

• If Carbohydrates & fats are lacking in the body, Proteins will be used for energy & cannot build cells

• An excess of Protein in the diet will be used for energy

(2.4.1)—Identify essential & non essential amino acids-

• Most Proteins are made up of different patterns & combinations of 20 amino acids

• All amino acids are needed for good health• 11 are called nonessential amino acids

(synthesized by the body—use one or more compounds to make new & different compounds)

• 9 are called essential amino acids (body cannot make)—must come from the diet

2.4.2-

• Categorize food sources as complete or incomplete protein-

• A. Complete Proteins—Animal sources—all essential amino acids we need are in these Proteins—is “saturated”-solid at room temperature-increases cholesterol levels & risk for heart disease-eat in moderation

• B. Incomplete Proteins—Plant sources—2 incomplete Proteins can make a complete Protein—combine grains, nuts, seeds with legumes (dried beans & peas)

A. Animal Sources-

• Beef-cow *Americans #1 choice-200 lbs a year!• Pork-pig • Lamb-sheep• Fowl-chicken, turkey, duck• Fish • Eggs• Milk• Yogurt• Cheese• Ice Cream

B. Plant Sources-

• Grains• Nuts• Seeds• Legumes (dried

beans & peas):• Peanuts

• Kidney Beans• Black Beans• Lentils• Chickpeas• Lima Beans• Soybeans (tofu)

2.4.3-

• Analyze & calculate daily Protein needs in calories & grams using a kitchen calculator-

2.4.4-

• Examine vegetarianism as a dietary choice-

• Diet of only plant sources:

• Fruits

• Vegetables

• Grains

• Nuts

2.4.5-

• Describe the consequences of protein deficiencies – excesses-

• Receiving less than the body needs• Usually present in under-developed

nations• Kwashiorkor—no growth, affects body’s

fluid balance & immune system• Marasmus—muscles & tissues waste

away--starvation

2.4.6-

• Demonstrate the use of a food dehydrator & food slicer to prepare high-protein snacks-

• Avoid cooking in oils, lard (pigs fat), shortening products—adds fat to diet

• Trim visible fat & skin from foods before cooking or eating

• Drain grease from food before eating or adding other ingredients

• Avoid fatty toppings: gravies, dressings, sauces (substitute low-fat ingredients for fat)—fat free milk, low-fat cheese, fish, legumes

2.5-

• Describe the role of fats on health, appearance & peak performance-

• Should consume no more than 35% of total daily calories

• Body can conveniently store fat calories for future energy needs

• Too much is linked to major health problems• Not all fat is bad—performs important functions

in the body• Moves Vitamins inside the body (A,D,E & K-

dissolve in fats)

Functions of Fats-

• They provide 9 calories per gram• Body makes most fatty acids needed for growth &

development• Concentrated source of energy• Called Lipids• Pads organs—holds in body heat• Part of every cell structure• Needed for formation of cell membranes• Used to make some hormones & vitamins• Affects taste, texture & aroma of food—browns fried food• Makes meat moist & flavorful• Makes baked products tender & flakey

2.5.1-

• Analyze the connection between fat & health issues-cholesterol, heart disease, hypertension, obesity, cancer & diabetes-

• *Body stores large share of Lipids in Adipose tissue (located just under the skin) that serves as an internal blanket that holds in body heat

• The fat cell can expand to hold an almost unlimited amount of fat

Cholesterol-

• White, waxy liquid made by the body that is part of every cell

• The body uses it to make sex hormones & bile acids

• Found only in animal tissues

• Never present in plant sources

• Not essential in the diet because the body manufacturers it

Heart Disease-

• Age-risk of heart problems increase with more buildup from the diet

• Gender-more men have attacks than females (hormones seem to help)

• Race-African Americans seem to be at a greater risk for unknown reason

• Family History-inherited traits seem to be a factor if blood relatives have had attacks (parents, grandparents, aunts, uncles, brothers, sisters)

Heart Disease-

• Coronary Heart Disease-leading cause of death in U.S.

• Arteries-blood vessels that carry oxygen & nutrients to body tissues become clogged with plaque (fatty compounds of cholesterol attach to inside walls)

• Forms in everyone at an early age

Atheroscierosis

• Most common form of heart disease• Heart has to work harder to pump blood

through narrowed arteries—raising blood pressure

• Creates blood clots-cutting off blood supply to tissues fed by arteries (heart attack)

• Stroke-buildup of plaque in the arteries leading to the brain

Heart Factors You Can Control-

• 1. Your lifestyle-• Break bad habits & begin better ones (most foods are

eaten out of habit)• Do not smoke or inhale second hand smoke• Exercise daily—move something• Manage stress• Lose weight• Eat diets low in saturated fats (animal) & trans-fatty acids• Avoid drugs• Eat more fruits, vegetables & whole grains• Eat fried foods once a week• Limit visible fats

Heart Factors to Control-

• Cook using low-fat methods (bake, broil, grill)

• Avoid egg yolks & organ meats

• Omega 3 fatty acids (fish) are good

• Be a fat detective—know where fats are in the food you eat

• Read labels—compare fat, calories, sugar

Heart Factors-

• 2. Your blood pressure-• Places added stress on the heart• Damages walls of arteries• Accumulate plaque more easily• Causes blood vessels to become stretched &

injured- trapping plaque easier• 3. Your blood cholesterol-• Artery clogging plaque is made up largely of

cholesterol

Heart Factors-

• 4. Your excess weight-• Because fats are such a concentrated source of

energy, calories from fat mount up quickly• Every pound of stored body fat is equal to 3,500

calories of energy• We regularly consume more calories than

needed• As fat stores increase, the number of blood

vessels increase to nourish added tissues-more work for the heart

• Often risk a shorter life span & diabetes

Heart Factors-

• 5. Inactivity-• Fail to give heart a regular workout• Exercising daily helps-manage weight, reduce

stress, control cholesterol & strengthen heart muscle

• 6. Stress & Personality-• People who over react to life’s demands may

suffer negative heart health• Those who are competitive, impatient, irritable

are at risk

Heart Factors-

• Find an enjoyable hobby

• Set priorities & use time wisely

• Keep a positive attitude

Hypertension-

• High blood pressure• Heart health risk factor• Involves an excess force on the walls of the

arteries as blood is pumped from the heart• Normal blood pressure reading is 120/80• 1st #--systolic pressure— pressure on the

arteries when the heart muscle contracts• 2nd #--diastolic pressure—pressure on the

arteries when the heart is between beats

Obesity-

• Overweight people, statistically, have a shorter life span

• Increases risk for Diabetes Mellitus, high blood cholesterol & high blood pressure

• Eating a nutritious diet & exercise will reduce risks

Cancer-

• General term that refers to a number of diseases in which abnormal cells grow out of control

• Second largest cause of death in U.S.• Half of all cancers appear to be related to diet• Lifestyle choices have an impact on cancer

development• High fat diets may promote colon, prostate,

breast cancers• Fiber in fruits, vegetables & whole grains have

anticancer protective factors

Diabetes-

• Causes blood vessels to become damaged or blocked with fat-reducing blood circulation beyond normal plaque buildups

2.5.2-

• Categorize food sources as saturated, unsaturated & trans-fatty acids-

• A. Saturated—Animal-solid at room temp• Eat in moderation• Sources—butter, margarine, fats in meats, dairy

products, tropical oils (coconut & palm oils)• B. Unsaturated—Plant-liquid at room temp—• Sources—vegetable oils, nuts, olives, avocados

2.5.3-

• Analyze & calculate daily fat needs in calories & grams using a kitchen calculator-

2.5.4-

• Demonstrate the use of a rotisserie, grill or wok to reduce fat in food-

• Fats are drained from this type of kitchen appliance

2.6-

• Describe the role of vitamins on health, appearance & peak performance-

• Not identified until 20th century• Needed in tiny amounts• Have no calorie value because they yield no

energy• Are needed for chemical reactions involved in

releasing energy from other nutrients• Vital to health & wellness• 13 are known• Are organic compounds containing carbon

Vitamins-

• Only 1 ounce is needed for every 150 pounds of food eaten

• All Vitamins needed daily add up to 1/8 teaspoon

• Young people need these for growth of body tissues

• Pregnant moms need them for developing fetus• Sick-injured people need them for fighting

infections

2.6.1-

• Chart deficiencies –excesses of fat-soluble & water-soluble vitamins-

• A. Fat-Soluble Vitamins-• Vitamins A,D,E,K• Stored by the body—body will draw on stored

reserves when intake is low (in the liver)• Absorbed through intestinal walls with fats from

foods• Sources: dairy products, vegetables, whole milk,

fruits

B. Water-Soluble Vitamins-

• Must be consumed daily-not stored by body• Includes B Vitamins & Vitamin C• B Vitamins—Work as a team-coenzymes providing

energy needed by cells• Thiamin, Riboflavin, Niacin, Pantothenic Acid, Biotin, B 6,

Folate, B 12• Vitamin C—Ascorbic Acid—formation of Collagen

(protein substance in connective tissue holding cells together)—helps wounds heal quickly—maintains capillaries & gums-increases Iron & Calcium absorption

Sources—whole grains, dairy products, vegetables, fruits

Vitamin C-

• Vital to immune system-protects body against infections

• Deficiency—Scurvy

• Sources: citrus fruits, cantaloupe, strawberries, sweet peppers, broccoli, cabbage, potatoes

2.6.2-

• Assess the need for Vitamin supplements-

• Supplement-concentrated source of a nutrient in pill, liquid or powder form

• Can benefit us if not receiving a nutrient from a food source

2.6.3-

• Research functions & sources of antioxidants & phytochemicals-

• A. Antioxidants-substances that react with oxygen to protect other substances from harmful effects of oxygen exposure

• Vitamin E, Vitamin C & provitamin (body can convert them into the active form of a vitamin) A are antioxidants

B. Phytochemicals-

• Health –enhancing non-nutrient compounds in plant foods that are active in the body at the cellular level

2.6.4-

• Demonstrate the use of a juice to prepare a vitamin-rich beverage-

2.7-

• Describe the role of minerals on health, appearance & peak performance-

• Make up 4 % of body weight• Needed in small amounts to perform various

functions in the body• Provide no calories• 16 minerals are important in the diet• Help enzymes complete chemical reactions• Become part of body components

Minerals-

• Aid normal nerve functioning & muscle contraction

• Regulate acid-base balance in the body• Maintain body fluid balance• Less than ½ are absorbed by the body• High fiber diets absorb minerals instead of the

body• Avoid unneeded medications, caffeine-

increasing urine output-washing minerals out of the body

Minerals-

• Animal sources are best source of minerals—21 are needed for good health

• Vitamin D improves absorption of Calcium & Phosphorus

• 2 Groups of Minerals:

• 1. Macrominerals-major minerals

• Calcium, Phosphorus, Magnesium, Sulfur, Sodium, Potassium, Chloride

2. Microminerals-

• Trace Minerals• Iron• Zinc• Iodine• Fluorine• Selenium• Copper Chromium• Manganese• Molybdenum

2.7.1-

• Chart the deficiencies- excesses of macrominerals & microminerals-

• Deficiencies in Calcium will result in poor bones & teeth

• Pregnant moms need extra Calcium for developing baby or her bones will be depleted

• Excesses—kidney stones, constipation & gas

2.7.2-

• Assess the need for mineral supplements-• Benefits those who cannot consume dairy products• Calcium carbonate, Calcium phosphate & Calcium

citrate are best choices• Supplements made from powdered Calcium-containing

materials, such as bones & oyster shells are not recommended (contain lead)

• Taking supplements in small doses between meals helps absorption

• Reduces risk of Osteoporosis in later life• Can hinder the absorption of other nutrients Iron & Zinc

2.7.3-

• Demonstrate the use of a blender-smoothie machine to prepare a calcium-rich beverage-

2.8-

• Describe the role of water on health, appearance & peak performance-

• Most often major nutrient overlooked• Most critical nutrient• Must be replaced daily• Is present in every cell• Determines the shape, size, firmness of cells• Body weight is 70% water (10-12 gallons)• Fat tissue is 35% water• Muscle tissue is 75% water

Water-

• Carries nutrients to & waste from cells throughout the body

• Reduces friction between body surfaces• Controls body temperature• Should drink 6-8 glasses per day• Drinking plenty of water when young may

lessen kidney problems later• Breaks down Carbohydrates, Fats,

Proteins for energy

Water-

• Is needed for digestion to break down starches into glucose

• Blood is primarily made of water• Kidneys filter wastes from the blood & forms

urine• Assists the easy passage of nutrients• Tear lubricates the eyes• Cushions vital tissues & organs to protect them

from injury• Helps body keep 98.6 degrees F

Water-

• Light colored urine shows you are drinking enough to keep wastes flushed out of the body

• Dark yellow urine is dangerous to your kidneys—shows a high concentration of wastes

2.8.1-

• Compile information on bottled water versus tap water-

• Bottled water is no better for you than tap water

• If tap water is pure-bottled water comes from same source

2.8.2-

• Determine water loss-replacement needs during physical activity-

• Drink 6-8 glasses of water daily

• The thirst mechanism is not always a reliable indicator of fluid needs

• Make an effort to consume more fluids before activity or hot weather

2.8.3-

• Explain the dangers of dehydration to the body-

• *Dehydration-state in which the body contains a lower-than-normal amount of body fluids

• Should drink water even if you don’t feel thirst sensation

Dehydration-

• Hormones signal the kidneys to decrease urine output

• Sweat production declines

• Volume of fluid in the bloodstream drops

• Concentration of Sodium in the blood increases

• Kidneys respond to the higher blood sodium level by retaining more water

Dehydration-

• Replacing lost water is important to peak athletic performance

• The heart must pump harder to supply the same amount of energy

• Mental concentration is affected as fluid losses increase

• A 10-11% drop in body weight due to water losses can result in serious organ malfunctions