Nutrition

You are what you eat

Influences on Eating Patterns• Media

- advertisements- vending machine food

• Parents- role models- absence of family meals

• Body Image• Peers• Eating away from home

- making independent decisions• Erratic schedules

- reliance on convenient foods- missed meals, usually breakfast

• Frequent snacking- usually high calorie, sugar, fat and sodium

• Limited variety and adequacy

Nutrition

The science that investigates the relationship between food and its physiological functions.

The study of nutrients – compounds in foods that the body requires for proper growth, maintenance, and functioning.

The 6 essential nutrients: carbohydrates, protein, fats, vitamins, minerals, and water.

Hunger vs. Appetite

Hunger is the feeling with the physiological need to eat.

Appetite is the desire to eat, normally accompanies hunger but is more psychological than physiological

Calories

A unit of measure that indicates the amount of energy that food provides, specifically, the amount of energy required to raise the temperature of one kilogram of water by one degree Celsius.

Below is a list of the caloric content in some essential nutrients (and alcohol):

Carbohydrates = 4 calories per gramProteins = 4 calories per gramFats = 9 calories per gramAlcohol = 7 calories per gram

Fact: Excessive calorie consumption is a major factor in the obesity epidemic.

Carbohydrates A macronutrient that is the body’s universal

energy source, supplying sugar to all body cells.

Simple Carbohydrates are constructed from just one or two sugar molecules. That means they are easily digested found in fruits and also processed sugars. Ex: glucose, fructose (fruits), lactose (milk), sucrose (table sugar). When consuming simple carbohydrates, try to get them from whole foods rather than processed foods. Usually, there will be less total sugar and more vitamins, minerals, & other useful nutrients.

Complex Carbohydrates are made up of chains of multiple sugar molecules (3+); therefore, they take longer to digest. Complex carbohydrates are often referred to as starches. This excludes (glycogen and fiber). Starches are found in foods such as grains, legumes, most vegetables and some fruit.

Carbohydrates Function Your body breaks carbohydrates down into a type of

sugar called glucose. Its function is to provide energy for physiological processes such as respiration, muscle contraction and relaxation, heart rhythm and the regulation of body temperature. Roughly half of the energy required by the body is supplied by glucose and a stored carbohydrate called glycogen.

Glycogen is a reserve fuel (energy) stored in muscle and liver. (primary energy storage is fats)

- important concept for athletes Necessary for proper fat metabolism Adequate intake results in protein sparing during energy

expenditure.

Fiber (non digestible complex carbohydrate )

Often called “bulk” or “roughage” is the indigestible portion of plant foods that help move foods through the digestive system and softens stools by absorbing water.

Recommendation is 25

grams/day Source: fruits, veggies,

whole grains, high fiber

cereals, legumes and beans.

Proteins They play a role in developing and repairing bone,

muscle, skin and blood cells. Are a key element in antibodies that protect us from

disease, of enzymes that control chemical activities in the body, and hormones that regulate body functions.

Aid in the transport of iron, oxygen and nutrients to all body cells

Can be found in animal products, legumes, grains, nuts, fish, fish oil,

meat, poultry, whey powder

Amino Acids: are the building blocks that help proteins build, maintain, & repair muscle & other tissue

Complete vs Incomplete Protein Sources

Your body needs 22 different types of amino acids to function properly. Adults can synthesize 13 of those within the body (known as non-essential amino acids), but the other 9 must be obtained from food (known as essential amino acids). It’s these essential amino acids that derive the classification of protein as either complete or incomplete.

Complete Proteins

Complete Protein Sources

Complete proteins are those that contain all essential amino acids in sufficient quantity – these are typically animal-based proteins, but a few plant sources are also considered complete. A few examples are (* indicates plant-based):

· Meat

· Fish

· Dairy products (milk, yogurt, whey)

· Eggs

· Spirulina*

· Quinoa*

· Buckwheat*

· Hemp and chia seed*

Incomplete Proteins

Incomplete Protein Sources

Incomplete proteins are those that don’t contain all 9 essential amino acids, or don’t in sufficient quantity to meet the body’s needs, and must be supplemented with other proteins. These include:

· Nuts & seeds

· Legumes

· Grains

· Vegetables

Fats (lipids) Play a role in maintaining healthy skin

and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell functions.

They make food taste better Provide energy in

the absence of carbohydrates

Carry fat-soluble vitamins A,D,E, and K to the cells

FAT – The Good vs. The Bad

Unsaturated (The Good) Liquid at room temperature monounsaturated fatty acids

- olive, canola, and peanut oil,

nuts, avocados

polyunsaturated fatty acids

- vegetable seeds and oils,

nuts, fatty fish

lower blood cholesterol when

substituted for saturated fat

Saturated (The Bad) Solid at room temperature saturated fatty acids

- animal foods and bakery

products

- palm, palm kernel, and

coconut oil, butter trans-fatty acids

- stick margarine, shortening,

commercial frying fat

- snack foods made with

partially-hydrogenated

vegetable oil raise blood cholesterol

Vitamins( Water Soluble & Fat Soluble)

Essential organic compounds that promote growth and reproduction and help maintain life and health.

Thiamin, riboflavin, niacin

-carbohydrate metabolism

Vitamin A, C, E

-healthy new cells and skin

Vitamin D- skeletal growth

Folic Acid

- prevention of neural tube defects

and reduced heart disease risk

Minerals

Inorganic, indestructible elements that aid the body’s processes

Without minerals, vitamins cannot be absorbed Some are needed in larger amounts

Sodium, calcium, phosphorus, magnesium, potassium, sulfur and chloride

Some are needed in smaller amounts Iron, zinc, manganese, copper, iodine, and cobalt

Water A person can only survive a few days without water Between 50-60% of total body weight is water Responsible for bathing cells, aids in fluid and electrolyte balance,

maintains pH balance and transports molecules and cells throughout the body

Major component of blood, which carries oxygen and nutrients to the body

A person should drink a minimum of

half their wt. in oz and a maximum

of their wt in oz (ex: 100lb person

drinks 50-100 oz. per day). Acts as a coolant for the body.

United States Food Guides

Choose My Plate My Pyramid

Vegetarianism(People who avoid animal flesh - meat, fish, poultry)

Vegans – only plant sources – fruits, veggies, legumes (beans, peas)

grains, seeds & nuts. Lacto – eat dairy

products in addition to

plant sources. Lacto-ovo – include

dairy products & eggs as

well as plant sources Pesco – avoid red meat and chicken

but will eat seafood, dairy products, & eggs. Flexitarians – may avoid only red meat, or may eat animal

based foods once or twice a week.

Vegetarian Food Guide Pyramid

Vegan Food Guide Pyramid

Mediterranean Food Guide Pyramid

Latin American Food Guide Pyramid

Canada’s Food Guide Pyramid

Asian Food Guide Pyramid

Harvard Healthy Eating Pyramid

Food Intolerance

Occurs with people who lack certain digestive chemicals and suffer adverse effects when they consume substances that their body has difficulty in breaking down. Common examples include lactose, food

additives, sulfites, and MSG

Organic Foods

Foods that are grown without the use of pesticides or chemicals.

Can generally be more expensive than non-

organic foods but are

but are healthier.

Whole Foods

Definition: Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Whole foods typically do not contain added salt, carbohydrates, or fat. 

Examples: whole foods include unpolished grains, beans, fruits, vegetables, and animal products, including meats and non-homogenized dairy products.

Super Food

Definition: A nutrient-rich food considered to be especially beneficial for health and well-being.

Examples: would be quinoa, blueberries, salmon, goji berries, acai berries, spirulina, honey, etc…

National Dietary GoalsEat the proper number of servings from the food groups.

Consume no more that 60 grams of total fat and no more than 20 grams of saturated fat per day.

Balance caloric intake with caloric expenditure.

Keep sodium intake under 2400 mg per day.

Diet should be 50-55% carbohydrates, 30% good fat, and 15% protein.

Consume 64 oz. or half your body weight (in oz.) of water per day.

Avoid processed sugar.

Moderate intake of alcohol

Consume 25 grams of fiber per day.

Body Mass Index

Weight in Pounds Height in inches squared 703

BMI Standards:

Below 18.5 --- underweight18.6 to 24.9 --- normal25.0 to 29.9 --- overweight30.0 to 39.9 --- obese40 and above --- morbidly obese

Body Fat Percent Healthy Range:

Girls - 18-22%Boys - 10-14%

Eating Disorders

• “Eating” refers to-eating habits, weight control practices, and attitudes aboutweight and body image

• “Disorder” refers to -loss of self control

-obsession, anxiety, and guilt-alienation from self and others-physiological imbalances

Eating Disorders

Anorexia Nervosa Refusal to maintain

appropriate weight Intense fear of body fat

and weight gain Distorted body image Loss of 3 consecutive

menstrual periods Concern with body wt.

Bulimia Nervosa Repeated episodes of bingeing

and purging Feeling out of control Purging after binging Frequent dieting Extreme concern with body

weight and shape

Binge Eating• Constant eating or eating large quantities during a sitting.• BED sufferers do not have the love for food that most compulsive

orders do.• Like anorexics and bulimics, binge eaters are ashamed of their

bodies and generally embarrassed about their eating habits.