ghb (gamma-hydroxybutyric acid)

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Nutrition for LifeNutrition for Life

Chapter 7


ANSWERS1. TRUE2. FALSE—plant foods do

NOT contain cholesterol.3. FALSE—fiber enables

food to move through the intestines smoothly and efficiently

4. FALSE—your body can’t produce all vitamins and minerals so you need to eat them in your diet

5. TRUE6. TRUE7. FALSE—choosing the

right kind of snacks can provide energy and nutrients


Nutrition for Life

ContentsContentsContentsContents

• Section 1 Carbohydrates, Fats, and Proteins• Section 2 Vitamins, Minerals, and Water• Section 3 Meeting Your Nutritional Needs• Section 4 Choosing a Healthy Diet

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Section 1 Carbohydrates, Fats, and Proteins

VOCAB:

Nutrition: a) the science or study of foodb) the ways the body uses food

Nutrients:a) provide energyb) form body tissuesc) necessary for life and growth.

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VOCAB:

Calories: the amount of energy in food

Metabolism: a) All chemical processes in your body that

keep you alive and active.b) Requires energy from carbohydrates, fats,

and proteins

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Six Classes of Nutrients:

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• Carbohydrates (4 calories / gram)• Proteins (4 calories / gram)• Fats (9 calories / gram)

• Vitamins (0 calories)• Minerals (0 calories)• Water (0 calories)

A Balanced Diet: Eating the right amount of nutrients from each class.



Nutrients that provide calories:

Carbohydrates (4 cal/gm):• give you energy • includes sugars, starches, and fiber

Proteins (4 cal/gm):• made of amino acids• builds and repair structures • regulate processes in the body

Fats (9 cal/gm):• the main form of energy storage in the body

FYI: Alcohol has 7 calories / gram

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Carbohydrates (4 Types)

1.1. SugarsSugars (the simplest form of carbohydrate)• Metabolized very quickly (quick energy source)• Not sustained for very long (minutes)

2.2. StarchesStarches (complex molecular chains, made up of simple sugars)• Metabolized very slowly (long-term energy

source)• Sustained for long time (hours)

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Carbohydrates (4 Types)

3.3. FiberFiber • No calories• cannot be digested (provides “bulk” for your

digestive system)• important to keep your digestive system healthy

4.4. GlycogenGlycogen (stored in muscle)• Used as an immediate energy source• Only lasts for about 1 minute

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Protein:

• Build and repair body tissues

• Needed to make hormones & enzymes

• How much do you need???To figure out your needs, simply multiply your weight in pounds by one of the following:

0.4 (Sedentary)0.4-0.6 (Active)0.6-0.9 (Growing athlete, or someone who is trying to build muscle mass)

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Proteins are made up of Amino AcidsAmino AcidsAMINO ACIDSAMINO ACIDS combine to form large protein chains

(A.A.s are the building blocks of proteins)

A.A. Essential amino acidsEssential amino acids: 9 amino acids that the

body cannot produce on its own

B.B. Non-Essential amino acidsNon-Essential amino acids: 11 amino acids

that the body produces on its own

C.C. Complete proteinsComplete proteins: contain all or most of the

essential AA’s

D.D. Incomplete proteins:Incomplete proteins: have few essential AA’sGood Eats ‘Pantry Raid VI: Lentils’ (play from 8:06)

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Fats: the good, the bad, and the ugly…The good: the body’s main form of long-term energy storage

The bad: Saturated fatsSaturated fats

• associated with high cholesterol levels and increased risk of heart disease.

• solid at room temperature• ex: animal fats (meats, cheese, butter, etc)

Unsaturated fatsUnsaturated fats• “healthier” fats• liquid at room temperature• ex: plant-based oils, fish, margarine, etc.

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Fats (continued):

The ugly • TRANS FAT:TRANS FAT:

• Unsaturated fat that has been converted into saturated fat (hydrogenation)

• Usually solid at room temperature• Added to processed foods because of it’s

taste & texture

2) Extremely unhealthy, because T.F. raises LDL levels in blood (low-density lipoproteins)

3) Found in many fried fast foods, Krispy Kreme, etc.

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Fats (continued):

The ugly • CHOLESTEROL:CHOLESTEROL:

A. Where does it come from?• manufactured within your body (family history)• contained in the foods you eat (animal-based

foods: meat, eggs, dairy)

B. Cholesterol is necessary for certain essential functions in the body (cell membranes, hormones, etc)

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Fats (cholesterol)

LIPOPROTEINSLIPOPROTEINS::

1)1) LDLLDL (Low-Density Lipoprotein)• BADBAD type of cholesterol• Associated with atherosclerosis• Increased risk of cardiovascular disease

2)2) HDLHDL (High-Density Lipoprotein)• GOODGOOD type of cholesterol• Reduces LDL problems• Made within your body (by exercising)

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NUTRIENTHOW MANY CALORIES?

PURPOSE/FUNCTION% of DAILY CALORIES

IF SHORTAGE IF EXCESS FOOD EXAMPLES

CARBOHYDRATE 4 cal/gramProvide energy for daily activities. Types:simple sugars & complex

(starch, glygogen, fiber)~ 60%

1) low energy 2) body robs muscle tissue of glycogen stores and breaks

down protein

1) spike in blood sugar level

2) weight gain

breads, grains, cereals, pasta, many fruits and

vegetables

PROTEIN 4 cal/gramBuild & repair tissue, regulate

processes in the body. Made up of amino acids.

10-12%

1) body breaks down it's own muscle tissue (muscle

wasting) 2) poor body function 3) immune system

weakens

1) weight gain 2) kidney stress

meat, dairy, some vegetables (legumes)

FAT 9 cal/gram

1)Main form of energy storage in the body 2)cushions internal organs 3)helps regulate body

temperature. Types: saturated, unsaturated, cholesterol

<30%too little dietary fat

can lead to fatty-acid deficiency.

1) weight gain 2) raise cholesterol

levels in blood

animal-based food sources (meats, dairy) and some

fruits/veg (avacados)

VITAMINS 0 N/A

MINERALS 0 N/A

WATER 0keeps bodies tissues hydrated and

working properlyN/A

dehydration, loss of normal body function,

reduced athletic performance, heat

illness like cramps, heat exhaustion or

heat stroke

all liquids except alcohol

HAVE CALORIES

NO CALORIES

DIETARY RECOMMENDATIONS & REQUIREMENTS

SIX CLASSES OF NUTRIENTS

1)Types of vitamins: water soluble (dissolve in water) and fat soluble (dissolves in fat & stored in body)

2)Maintain health and allow growth 3)Needed for certain body

processes

Nutrient defiency--health will decline

depending on which nutrients are low.

Possible toxicity

fruits, vegetables, and all the major

food groups in the food pyramid


Section 2

Vitamins, Minerals, and Water

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Section 2 Vitamins, Minerals, and Water

Vitamins

• needed for overall health and cell growth

• Fat-soluble vitamins: • can be stored in fat tissue (and remain in the

body for a long time).• Toxicity is possible

• Water-soluble vitamins:• Excess is excreted in urine• are not stored in the body (toxicity not possible)

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Minerals

• essential to maintain good health.

• Most people eat too much sodium • Maximum intake < 2,000 mg/day

• Most teens do not eat enough calcium• Teens need 1,300 mg/day• sources of calcium & more info• Supplementation of Ca should include vitamin

D (or D3) to enhance absorption

• Iron-deficiency = ANEMIA • Red meats are rich in iron

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Water

• essential for almost every body function that keeps you alive.

• About 60% of your body is water.

• MILD dehydration (~2% body weight lost through sweat) can interfere with mental and physical performance

• SEVERE dehydration (>2% weight lost through sweat) can have very serious consequences, including death.

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Section 3

Meeting Your Nutritional Needs

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Section 3 Meeting Your Nutritional Needs

How Much of Each Nutrient?• Recommended Dietary Allowances (RDAs):

• the recommended nutrient intakes that will meet the needs of most healthy people.

• RDAs are general guidelines, not exact requirements.

• ABSORPTION:• BEST absorption is through eating FOOD • Cooking can degrade the quality and/or absorption of

some nutrients, because it breaks down the nutrients.• LESS absorption from supplements

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Understanding Food Labels1.1. Serving Size:Serving Size:

• Nutrition labels show the size of a single serving.• All other values on the label are in reference to this serving

size.

2.2. Calories:Calories:• Nutrition labels must list:

• total calories• calories from fat• calories from saturated fat

3.3. Daily Values (DVs):Daily Values (DVs):• recommended daily amounts of nutrients.• The “% DV” tells the amount of the nutrient in a serving,

relative to the total recommended daily amount for a 2000-Calorie diet.

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Understanding Other Terms on Food Packaging

• Food labels list ingredients in order of weight.

• Food labels also typically list the following (per serving):• Cholesterol• Sugars• Sodium• Protein

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United States Department of Agriculture

Mission Statement: We provide leadership on food, agriculture, natural resources, and related issues based on sound public policy, the best available science, and efficient management.

USDA creates visual aides to educate (food guide pyramid, etc)

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OLD


NEWER


NEWEST!



Dietary Guidelines for Americans

Dietary Guidelines for Americans: A set of diet and lifestyle recommendations to improve health in the United States.

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Section 4Section 4

Choosing a Healthful DietChoosing a Healthful Diet

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Section 4 Choosing a Healthful Diet

Simple Steps to a More Healthful Diet

• Nutrient density: Nutrient density: nutrient content in a food compared with the amount of calories.

• Low nutrient density food = junk food.

• Eating junk food occasionally is OK, but you should

aim for balance and moderation.

Top Toxic Ingredients Found in Food that Causes Cancer

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Simple Steps to a More Healthful Diet

• Food prepared at home often has less fat and sodium than food from fast-food restaurants.

• Snack on healthier foods (high nutrient density).

• If you do eat snacks low in nutrient density, balance them out with healthy meals that are high in nutrient density.

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Nutrition Throughout Life (infants & toddlers)

• Infants who are fed breast milk or formula get the right mix of nutrients, calories, and other substances necessary for growth and protection from infection.

• An infant’s diet is high in fat to provide energy for rapid growth and brain development.

• The nutritional needs of children over 2 can be met by following the Food Guide Pyramid, but with smaller serving sizes.

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Nutrition Throughout Life (TEENS)

• should make sure to meet nutrient needs without exceeding energy needs (calories).

• Should limit sodium intake <2,300mg/day

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Special Dietary Needs (ATHLETES)

• Athletes must drink lots of fluids to avoid dehydration.

• Athletes need a diet high in carbohydrates (extra energy)

• Most athletes do not need extra protein in their diets, because most people already eat enough (or too much).

So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following:

Sedentary 0.4 Active 0.4-0.6 Growing athlete 0.6-0.9 Someone who is trying to build muscle mass 0.6-0.9

(taken from Nancy Clark's Sports Nutrition Guidebook) For a 150 pound male triathlete: 0.6g/day X 150 = 90 grams of protein/day. For a 115 pound female high school track runner: 0.7g/day X 115 = 80.5 grams of protein/day.

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Special Dietary Needs (ATHLETES & SUPPLEMENTS)

Follow these principles for peak performance:1) Intense physical training

(breaks down muscle tissue)2) Eat enough calories and nutrient-dense foods

(feeds a tired body)3) Get adequate sleep

(regenerates and rebuilds the body)4) Never use supplements as a short cut for skipping the

above steps.• Most athletes do not need dietary supplements to improve

performance. • Some supplements can be very dangerous.• If you take a dietary supplement, do not exceed the

Tolerable Upper Intake Limit for any nutrient.

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Special Dietary Needs (PREGNANT)

• Pregnant women need:

• increase of ~300 Calories per day.• additional protein• B vitamins• folate• iron• zinc

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Special Dietary Needs (SICK/CHRONIC ILLNESS)

• If you have a cold, flu, or other mild illness, drink plenty of fluids.

• If you have a chronic or long-term illness, you must make sure your diet gives you enough energy and the proper nutrients to fight the illness.

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Choosing a Vegetarian Diet

• Vegetarian diet: few or no animal products are eaten.Most vegetarians get all the proteins they need from the small amounts of animal products they eat.

• Vegans: vegetarians that eat no animal products in any form.

Vegans must eat from a variety of plant sources to get all the essential amino acids and other important nutrients.

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End of Chapter 7End of Chapter 7

more about Vitamin D

more about Osteoporosis

ghb (gamma-hydroxybutyric acid)

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