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Chapter Nine
Nutrition
You are what you eat.
Objectives
How did you develop your current nutritional
habits?
What is the relationship of food to health?
What are the essential nutrients and why does
the body need them?
What are the health problems that might occur
from bad diet decisions about essential
nutrients?
Objectives
Why is water such an important element of
our diet?
What is the new Food Label, and how can it
help you plan a nutritionally balanced diet?
What is the Food Guide Pyramid?
How should the Food Guide Pyramid be used
to plan a balanced diet?
How should you determine your daily calorie
requirements?
Chapter 9 Value
 Knowledge about proper nutrition has many benefits.
Everything that a person wants to do or wants to be is
affected by nutrition.
 Proper nutrition will provide you energy to be physically
active, study hard, and do well with mental tasks.
 Nutrition also aids with the appearance of your skin and
hair and contributes to both short term and long term
health.
 Nutrition has a direct relationship to many of the major
health concerns, such as cardiovascular diseases,
cancer, and diabetes.
Vocabulary
fad diets—
diets that promote weight loss without
sound nutritional practices
proteins—
essential nutrients needed for growth and
repair of body tissues
carbohydrates—
essential nutrients that are the body's
primary source of energy
saturated fats—
fats contained in animal products
unsaturated fats—
fats found in plant sources
trans fats—
Unsaturated vegetable oils which have had
hydrogen added to them, producing a fat
that worsens blood cholesterol, since it
increases blood LDL and lowers blood HDL
Vocabulary
Glycemic Index— Classifies carbohydrates by how strongly
and quickly they cause a person’s blood
glucose level to rise
HDL—
high density lipoprotein which helps
remove excess cholesterol
LDL—
low density lipoprotein which leads to a
buildup of cholesterol on artery walls
minerals—
essential nutrients needed in small
amounts to prevent deficiencies and
diseases in the body
Vocabulary
fat-soluble vitamins—
vitamins that can be stored in fat deposits
in the body; vitamins A, D, E, and K
water-soluble vitamins—
vitamins that dissolve in water and cannot
be stored in body tissues
Food Guide Pyramid—
a visual guideline established by U.S.
Department of Agriculture to ensure that
all of the essential nutrients are included in
the daily diet.
basal metabolism—
amount of energy required to maintain
one's body at rest
Evaluate Goals
Historical Use of Food
Survival
Social / religious
Variety today
nutrients
energy
socially
escape
Acquired Experiences
with Food
Family influence - strongest
Friends
Ethnicity
Lifestyle
Cost
Advertising
Objective
Religion
Geography
Food and Its Relation
to Health
Energy source for the body
Affects appearance
Vocabulary
Objective
Fad diet - promotes weight loss
without establishing sound
nutritional practices
Weight loss = calories spent > calories
consumed
Essential Nutrients
Protein
Carbohydrates
Fats
Minerals
Vitamins
Water
Objective
1 of 8
Protein
Amino acids
Animal protein
Non-meat protein
Vocabulary
Objective
2 of 8
Carbohydrates
Starch
Sugar
Fiber
Vocabulary
Objective
3 of 8
Glycemic Index
Classifies carbohydrates by how strongly
and quickly they cause a person’s blood
glucose level to rise after they are
digested
Vocabulary
Fats
Unsaturated
Saturated
Vocabulary
Objective
4 of 8
Trans Fats
Unsaturated vegetable oils which have
had hydrogen added to them, producing a
fat that worsens blood cholesterol, since it
increases blood LDL and lowers blood HDL
Vocabulary
Cholesterol
HDL — good cholesterol
LDL — bad cholesterol
Vocabulary
Objective
5 of 8
Minerals
Vocabulary
Objective
6 of 8
Calcium
Phosphorus
Iron
Iodine
Potassium
Sodium
Vitamins
Fat soluble — A, D, E, K
Water-soluble — B, C
Supplied by foods you eat
Vocabulary
Objective
7 of 8
Antioxidants
A special group of vitamins that help
protect the body from cell damage
Vocabulary
Water
Requirements
8 glasses or 2 quarts per day
1 cup every 20 min. when exercising
Functions
Objective
8 of 8
dissolves wastes
digests food
carries nutrients
temperature control
New Food Label
Objective
Health Claims
Low fat diet may reduce risk for cancer
High fiber foods may reduce risk for
cancer
Fruits and veggies may reduce risk for
cancer
Legal Definitions
High - 20% + daily value
Reduced, less, fewer - 25% less
Fat free - less than 0.5g
Low fat - no more than 3g
Lean - <10g fat, no more than 3g sat
fat, 95mg cholesterol
Extra lean - <5g fat, 2g sat fat, 95mg
cholesterol
Legal Definitions
Light / lite - 1/3 less cal., or 1/2 fat
Sugar free - < 0.5g
Cholesterol free - <2mg cholesterol,
<2mg sat fat
Low cholesterol - 20mg less, 2g or
less sat fat
Calculating Calories
Fat: <30% of total calories
9 kcal/gram
1. multiply grams of fat by 9
2. divide by calories per serving
3. multiply by 100 to get %
Carbohydrates: 60% of total calories
4 kcal/gram
Protein: 15% of total calories
4 kcal/gram
Food Guide Pyramid
Guide to select foods for proper nutrition
& maintain ideal body weight
Foods categorized into six groups
Objective
1 of 2
Food Guide Pyramid
Vocabulary
Objective
1 of 2
Bread, Cereal, Rice, Pasta
Group
Major source of energy
6-11 servings per day
One serving is equal to:
1 slice bread
1 roll, biscuit, or muffin,
1/2 cup cooked cereal
1 ounce of ready-to-eat cereal
Vegetable Group
Major source of vitamins, minerals and
fiber
3-5 servings per day
One serving is equal to:
1/2 cup cooked vegetables
1 cup raw vegetables
Fruit Group
Major source of vitamins, minerals and
fiber
2-4 servings per day
One serving is equal to:
1 medium size piece of fruit
3/4 cup juice
1/2 cup canned fruit
1/4 cup dried fruit
Milk, Yogurt, Cheese Group
Good source of calcium, protein, iron
2 -3 servings daily
One serving is equal to:
1 cup milk
1 cup yogurt
1 1/2 ounces cheese
Meat, Poultry, Fish, Dry
Beans, Egg and Nut Group
Major source of protein and iron
2-3 servings daily
One serving is equal to:
2 to 3 ounces cooked lean meat, poultry, or
fish
1/2 cup dry beans or peas
2T. Peanut butter
1 Egg
Fats, Oils, and Sweets
Use sparingly because of sugar and fat
content
Included in this group are: butter,
margarine, salad dressing, gravy, cookies,
cakes, pies, soda
Food Guide Pyramid
Daily Servings
Teenage Girls
Objective
Teenage Boys
Calorie Level
2,200
2,800
Bread Group
9
11
Vegetable Group
4
5
Fruit Group
3
4
Milk Group
2-3
2-3
Meat Group
2 (total 6 oz.)
3 (total 7 oz.)
Healthy Eating Pyramid
An alternative food pyramid which
differentiates between the more and less
healthy nutritional food sources
Vocabulary
White rice, white bread, potatoes, pasta, sweets (use sparingly)
Red meat (use sparingly)
Dairy or calcium supplement (1 to 2 servings)
Fish, Poultry, Eggs (0 to 2 servings)
Vegetable(in abundance) and Fruit (2 to 3 servings)
Plant oils (olive, soy, corn, sunflower)
Whole grain foods (at most meals)
Daily exercise and weight control
Determining Daily Calorie
Requirements
Individual needs
Basal metabolism — amount of
energy needed to maintain the body
at rest
Vocabulary
Daily activity needs
Objective
Daily Diet
Based on Food Guide Pyramid
Keep activity level in mind
Record Progress toward Goal
Summary
Experience with food
Food impacts your health
Essential nutrients
New food label
Health claims and legal definitions
Calculating calorie needs
Choose a daily diet using the Food Guide
Pyramid
Objectives
How did you develop your current nutritional
habits?
What is the relationship of food to health?
What are the essential nutrients and why
does the body need them?
What are the health problems that might
occur from bad diet decisions about
essential nutrients?
Objectives
Why is water such an important element of
our diet?
What is the new Food Label, and how can it
help you plan a nutritionally balanced diet?
What is the Food Guide Pyramid?
How should the Food Guide Pyramid be used
to plan a balanced diet?
How should you determine your daily calorie
requirements?
Study Question
True or False
Eating habits are closely related to such
health problems as poor complexion,
overweight, and high cholesterol levels.
True
Proteins are a better source of energy than
carbohydrates.
False
Cholesterol is contained in saturated fats.
True
Answers
True or False
A person should drink at least two quarts of
water each day.
True
The Food Guide Pyramid is a guideline to
help insure that energy needs during exercise
will be met by our diet.
False