nutrition mrs. tolley nutrition what does food do for our body? survival grow energy maintenance...
TRANSCRIPT
NutritionWhat does food do for our body?
Survival Grow
Energy Maintenance Mentally alert
How does culture effect our food choices?
How does Advertising effect what we eat?
What time of day are most food commercials shown?
How do advertisers trick us?
Do emotions effect our eating habits?
What food choices do you think of for a
picnic, birthday party, holiday?
NutrientsProvide 3 major functions
• Provide energy• Build, repair & maintain body tissues• Regulate body processes
40 different nutrients are grouped into 6 categories:
Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water
Carbohydrates• Sugar, Starch, Fiber• Body’s preferred source of energy• 60% of our calories come from carbohydrates• Carbohydrates break down during digestion into
glucose (sugar)• Complex Carbs=Vegetables, Starch, Fiber• Simple Carbs=Fruits & Milk
Fiber=moves waste through digestive process, prevents intestinal problems, prevents cancer & heart disease, also can help control diabetes.
Fats (Lipids)2 Types
Saturated=animal fatsUnsaturated=vegetable fats
• Fats provide twice the energy as carbs. & proteins
• Should provide no more than 30% calorie intake
• Fats carry Vitamins into blood, add flavor to food, satisfy hunger longer, insulate organs
Fats• What happens when we don’t have enough
fat in our body?
Dry, scaly skin, Poor growth Hair loss, Loss of
menstruation Low body weight, Cold intolerance
Bruising, Poor wound healing
Lower resistance to infection,
Protein
• Vital part of every body cell
• Protein build and maintain tissue and replace worn out body cells.
• Protein is made up of chains of building blocks called Amino Acids
• Amino acids are the basic unit of protein.
• There are 9 essential AA that must come from foods, the rest your body can make.
Complete Proteins• have all the essential amino acids
• Animal sources
• Fish, meat, milk, cheese
Incomplete Proteins• Plant sources
• Legumes, Seeds, Nuts
Vitamins• Known as the micronutrient because they are only
needed in small amounts.• Help regulate vital body processes & reactions.
Fat SolubleA D E KCan be stored in the body
Water SolubleB-Complex C
Can not be stored in the body
Enriched/Fortified• Enriched foods=vitamins or minerals have
been added to replace the original vitamins and minerals that
were lost during the refining process.
• Fortified foods=Vitamins or minerals have been added to increase the
nutritional value of the food.
Vitamin A= milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet
potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos
Vitamin C= red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
Vitamin D= egg yolks, fish oils, and fortified foods like milk and your body manufactures it when you get sunlight on your skin
Vitamin E= vegetable oils, nuts, and green leafy vegetables, avocados, wheat germ, and whole grains
Which foods are rich in vitamin B?• whole grains, such as wheat and oats
• fish and seafood
• poultry and meats
• eggs
• dairy products, like milk and yogurt
• leafy green vegetables
• beans and peas
Which foods are rich in vitamin C?• citrus fruits, like oranges
• cantaloupe
• strawberries
• tomatoes
• broccoli
• cabbage
• kiwi fruit
• sweet red peppers
Minerals• Inorganic substances that the body cannot
manufacture.
• Regulate body processes
• Repair body tissue
Types of minerals•Iron is the most important component of blood. •Calcium helps in building strong bones and teeth. It is also essential for the nervous system and muscles •Zinc is required for proper healing of the wounds.• Potassium is necessary for building a healthy nervous system, heart, muscle and kidneys
Water• Most essential of all nutrients
• 2/3 human body =Water
• Regulator & is vital to EVERY body function
• Lubricates joints & mucous membranes
• Absorbs nutrients
• Eliminates wastes
• Cools body
Fruits contain 75% water
Meat & poultry contain 50% water
Grains contain 20% water
Your Personal Weight Worksheet
If BMI = 24 or below RMR Factor= 11If BMI = 25 - 29.9 RMR Factor= 10If BMI = 30 - 39.9 RMR Factor= 9If BMI = 40 or higher RMR Factor= 8
______________ / _____________ / ______________ (Your weight in lbs) (Your height in inches) (Your height in inches) X 703= Your BMI
Need to lose or Gain?Calculate your metabolism:
______________ X_______________ = (weight in lbs) RMR adjustment Factor Resting metabolic Rate
Find your calorie needs:
_______________ X _________________________ = RMR Physical activity Factor Calories you need To Maintain weight
Physical activity factor: Rarely active= 1.2Exercise 3 times a week= 1.3Exercise 4-5 times per week= 1.4Exercise every day= 1.7