Nutrition

The Fundamentals

Write Down

• 3 things that can influence your food choices.What you eat, when you eat,

how much you eat.

Lesson Essential Question

• How does nutrition affect your short-term and long-term health?

Nutrition

• Nutrition ~ the science of how the foods you eat affect your body. Sustain life Promote health Prevent disease

Discussion

• Discuss with another table Determine one way that nutrition

• sustains life

• promotes health

• prevents disease…give specific details.

Nutrition Plays a Role

height weight strength

skeletal development

muscular development

physical agility

resistance to disease

appetite posture

complexionmental abilities

emotional health

Nutrition

• Nutrition affects the body throughout life Can prevent or delay diseases or

conditions Hypertension ~ high blood pressure

• Diet high in fat and salt

Atherosclerosis ~ arteries narrowed by fat• Diet high in fat and cholesterol

Osteoporosis ~ decreased bone density• Diet low in calcium, magnesium and vitamin D

Nutrition

• Malnutrition ~ state of poor nutrition Caused by poor diet or illness Diet low in nutritional value

Discussion

• Discuss with another table…

• Can you be overweight and still be considered malnourished? Explain.

Nutrients

• Nutrients ~ Chemical elements found in food. As the body uses these elements they are

replaced by elements in the foods we eat.

Functions of Nutrients

• Supply Energy

• Build and repair Build new body tissues Repair worn-out body cells

• Regulate body processes Keep body system’s running smoothly

6 Essential Nutrients

• Carbohydrates

• Fats

• Proteins

• Vitamins

• Minerals

• Water

Activity

• In groups of 5, you will present your assigned nutrient to the class.

• Focus on main job of nutrient, other jobs (if applicable), foods we can find it in and any other important information Include any bolded vocabulary words from your

section

• You will present your information to the class

Essential Question

• How would a deficiency in an essential nutrient affect your health?

• What did you have for breakfast? Did your breakfast contain all of the essential nutrients? Identify which essential nutrient was found in each of the specific breakfast items.

• Example: breakfast item : OJ = water, vitamins, minerals, carbohydrates

Carbohydrates

• Body’s main source of energy

• Two categories Simple carbohydrates ~ “sugars” (fruit, sugar

cane, milk) Complex carbohydrates ~ “starches” (grains,

legumes, root vegetables)• Provide fiber ~ plant substance that cannot be

digested~ allows for good digestion and elimination

• Mainly produced by plants

Carbohydrates

• Most dietary carbohydrates should be from complex carbohydrates Usually provide other nutrients

• Not empty calories Absorbed at a slower rate thus preventing

a sudden spike in blood glucose• Spikes in glucose cause the body to

store calories as fat rather than use for energy

• video

Lipids (Fats)

• Needed by the body

• Gives flavor and texture to foods

• Promotes healthy skin and normal growth

• Transports vitamins

• Stored fat insulates us

from cold and protects

body organs

Classifying Fats

• Saturated ~ solid at room temperature “Bad” fat Come primarily from animal sources Butter, lard, meats, cheese

• Unsaturated ~ typically liquid at room temperature “Good” fat Oils, nuts, avocados video

Cholesterol

• Waxy substance (fatlike)

• Found naturally in the body and in animal products.

• Used in the production of building cells

• Transported by two carrier molecules ~ lipoproteins HDL ~ Good Cholesterol LDL ~ Bad Cholesterol

Cholesterol

• HDL ~ transports excess cholesterol back to the liver and prevents plaque from accumulating in the arteries

• LDL ~ transports cholesterol throughout your body (including excess cholesterol) which can than lead to buildup of plaque in the arteries

Cholesterol

• Want HDL levels to be higher than LDL levels in the body.

• Raising HDL levels Don’t smoke Lose weight Exercise Get fats from foods that contain unsaturated

fats rather than saturated fats. video

Proteins

• Basic component of all body cells

• Build and repair tissue

• Regulate body functions

• Provide energy and heat

• Excess protein is stored in body as fat

Amino Acids

• “Building blocks” of protein What protein is made up of

• Body cannot store amino acids so a daily supply is necessary

• 22 amino acids 9 essential amino acids

• Essential for life

• Cannot be synthesized in body

• Must be consumed 13 nonessential amino acids

• Can be synthesized in the body

Proteins

• Complete Proteins ~ contains all essential amino acids Meat, eggs, and dairy products (animal sources)

• Incomplete Proteins ~ contain some essential amino acids and some nonessential amino acids Soybeans, peas, corn, nuts, grains If eaten in correct combinations can supply all

essential amino acids video

Vitamins

• Small organic molecules that regulate cell metabolism.

• DO NOT provide energy or build body tissues independently. Allow the body to use the energy provided by

carbs, fats, and proteins.

• Only small amount required• Well-balanced diet usually provides the

required vitamins.

Vitamins

• Antioxidants ~ organic molecules (vitamins) that protect the body from harmful chemicals called free radicals.

• Free radicals are formed by oxygen during metabolism. Much like oxygen causes metals to rust or

apples to brown. Free radicals lead to chronic illnesses like

cancer, heart disease, and arthritis.

Vitamins

• Antioxidants are found mainly in fruits and vegetables.

• Antioxidants deactivate free radicals and prevent them from harming the body.

• Main antioxidant vitamins are : vitamins A, C, and E.

Classification of Vitamins

• Water-soluble ~ dissolve in water Vitamins B and C Cannot be stored in the body Easily destroyed by cooking, air and light Excreted through your urine

• Too much makes your kidneys work hard Can cause kidney damage

Classification of Vitamins

• Fat-soluble ~ dissolve in fats Vitamins A,D, E, and K Can be stored in the body Not easily destroyed by cooking, air, and

light Excessive amounts can build up to

harmful levels in the body video

Minerals

• Inorganic elements found in all body tissues

• Cannot be manufactured by the body

• Assist other nutrients Regulate body fluids and processes Contribute to growth Aid in building tissues and blood

Water

• Considered a nutrient because it is essential for life.

• 2/3 of body weight is water.

• Our bodies naturally loose about 3 quarts of water a day.

• Can live longer without food than without water.

• Should drink at least 8 cups of water a day Some foods contain up to 90% of water.

Water

• Regulates your body temperature

• Transports nutrients to your cells

• Transports waste products out of the body

• Aids in digestion

• Moistens body tissues

• Cushions your joints

• video

Energy and Calories

The body uses energy for both voluntary work (things we elect to do) and for essential bodily functions, such as pumping blood and breathing.

The rate at which we use energy to maintain body tissue is called the basal metabolic rate (BMR).• BMR measures energy used by body at

rest

Energy and Calories

Calories ~ the units used to measure the energy obtained from nutrients and the energy the body uses for bodily functions.• The amount of energy required to raise the

temperature of 1 kg of water by 1˚. Carbohydrates and proteins provide 4

calories per gram. Fats provide 9 calories per gram.

Recommended Proportions for Calorie

Consumption

Average Calorie Needs

• Woman who are not active/older adults = 1,600 calories per day

• Most children, teenage girls , active women and men who are moderately active = 2,200 calories per day

• Teenage boys, active men, and very active women = 2,800 calories per day

BMR

• Males = 66.5 + (13.8 x weight) + (5 x height) – (6.8 x age)

• Females = 655.1 + (9.6 x weight) + (1.9 x height) – (4.7 x age)

• Weight = weight in pounds/2.2 = kilograms• Height = height in inches x 2.5 = centimeters• Age = age in years

• Example 655.1 + (9.6 x 52.2kg) + (1.9 x 150cm) – (4.7 x 27) 655.1 + (501.12) + (285) - (126.9) 1441.22 – 126.9 1314.32 calories

Calories needed per day

• Very light = BMR x 1.2 Sitting, sleeping,

standing, reading

• Light = BMR x 1.4 Walking, playing

piano

• Moderate = BMR x 1.6 Dancing, light weight

training

• Heavy = BMR x 1.8 Swimming, running,

basketball

• Very heavy = BMR x 2 Rowing, intense

weight training

Getting Enough Nutrients

• Depends on age, size, activity, and gender

• Recommended dietary allowances (RDAs) ~ the average amounts of nutrients individuals need. Daily nutrient values

• Based on RDAs• Found on food labels• Do not take age or gender

into account

Reading a Food Label

Reading a Food Label

• video/label trickery

• video nutrition label

Activity

• Describe your favorite meal

• What foods/beverages are part of your favorite meal?

• Why is it your favorite meal?

• Would you consider your favorite meal healthy?

• After the PowerPoint determine if/how you could make your meal more healthy.

Utilization of Nutrients

• Digestion ~ process by which the body breaks down food into smaller parts and moves it through the digestive system.

• Absorption ~ process in which blood picks up digested nutrients and carries them to every cell in the body. (small intestine)

• Metabolism ~ Process by which nutrients are used by cells for building tissues, providing energy and regulating body functions Oxygen is combined with nutrients to produce energy

and heat.

Maintaining Good Nutrition

• Dietary Guidelines for Americans ~ advise about food and lifestyle choices that promote wellness for healthy people. For healthy people ages 2 yrs older Issued every 5 years Issued by the Department of

Agriculture(USDA) and the Department of Health and Human Services (HHS)

History of Dietary Guidelines

• 1940’s ~ Basic Seven (considered complex)

• 1956-1970’s ~ Basic Four (fats, sugars, calories not included)

• 1980’s ~ Food Wheel (had 5 food groups)

• 1992 ~ Food Pyramid (focus on variety, proportion, moderation)

• 2005 ~ MyPyramid (included physical activity / had 12 calorie levels)

History of Dietary Guidelines

• Five food groups 2011 ~ MyPlate Nutrient dense ~

Foods that contain good amounts of nutrients compared with the calories theycontain

• 30-60 minutes of exercise everyday

• Sometimes foods Not every day

MyPlate

• Vegetable Group ~ 5 subgroups: dark-green, red and orange, beans and peas, starchy, and other.

• Grain Group ~ 2 subgroups: whole grains and refined grains Whole: 100% whole wheat, brown rice,

oatmeal, popcorn Refined: (milled) white bread, corn bread,

pasta, white rice, pretzels

MyPlate

• Not every meal may contain all food groups Make up for it elsewhere Snack on carrots, raisins, etc

Activity

• Menu planner

• Earlier activity: Now that you have reviewed MyPlate…How could you make your favorite dish more nutritious?

Dietary Guidelines for Americans

• A ~ Aim for fitness

• Healthy weight/active every day

• B ~ Build a healthy base

• Use MyPlate as a guide

• C ~ Choose sensibly

• Foods low in fat, salt and sugar

Three Principles of Healthy Eating

• Variety ~ increases your chances of getting enough nutrients

• Be adventurous

• Balance ~ look at food choice over multiple meals or days. If you come up short one day, make up for it on another.

• Moderation ~ No need to measure. Choose sensible portions

Portion Size

• Twenty years ago Today

Poor Nutrition and Health

• Poor nutrition can result from getting too few or too many nutrients.

Poor Nutrition and Health

• Too Few Nutrients Leads to poor health or lack of energy Some nutrient deficiencies may not cause

problems until years later• Osteoporosis

Treat by improving food choices or providing a dietary supplement

Beware of fad diets!!! video

Poor Nutrition and Health

• Too Many Nutrients Fat ~ increases chances of heart disease Calories ~ weight gain

• Increases chance of developing diabetes

Vitamins and minerals ~ harms various organs of the body

• Too much Vitamin A can damage liver

• Too much sodium increases blood pressure

• video