Transcript Fats
NUTRITION Look and Feel Better Skin, Hair and Weight may all improve Stronger and think more clearly May perform better (sports/school) Less likely to get depressed or stressed 3 REASONS TO EAT BREAKFAST Energy Breakfast gives our bodies nutrition and substance which is where energy comes from Concentration Studies have found people who do not eat breakfast often have a hard time concentrating and have difficulty learning because they are scatterbrained Mood Hunger can cause mood swings and irritability. ASSESSING EATING BEHAVIORS Hunger – lack or shortage of basic foods needed to provide the energy and nutrients that supports health Appetite – a learned desire to eat that may or may not have anything to do with feeling hungry Nutrition – the science that investigates the relationship between physiological function and the essential elements of the foods we eat EATING INFLUENCES Convenience Emotional comfort Habit or custom Weight/body image Advertising Social interaction Availability Nutritional value Economy EATING FOR HEALTH Nutrient Calorie Proteins Fats Carbohydrates Vitamins Minerals Water ESTIMATED DAILY CALORIE NEEDS, BY AGE Table 8.1 OBTAINING ESSENTIAL NUTRIENTS Water Dehydration Bathes cells Aids in fluid and electrolyte balance Major component of blood Proteins Carbohydrates Fats PROTEINS Proteins are broken down into amino acids Amino acids are used in every cell of your body to build the proteins you need to survive Complete protein foods contain the 9 essential amino acids. Typically animal products contain complete protein Food from plant sources are typically incomplete; however is it possible to use a combination of plant sources to obtain all 9 essential proteins CARBOHYDRATES Your body uses carbohydrates to make glucose which is the fuel that gives you energy to keep everything going Foods that provide dietary fiber and whole grains without added sugars are healthier sources of carbs Foods higher in carbs that contain added sugars will contain less nutrients You can find carbs in: Fruits Vegetables Breads,cereals, and other grains Milk and milk products Foods containing added sugars (cakes,cookies, and beverages) FIBER Fiber – the indigestible portion of plant foods that help move foods through the digestive system Insoluble fiber – found in bran, whole-grain breads and cereal, and most fruits and vegetables Soluble fiber – oat bran, dried beans, and some fruits and vegetables 14 grams of fiber for every 1,000 calories you consume FIBER BENEFITS Protection against colon and rectal cancer Protection against breast cancer Protection against constipation Protection against diverticulosis Protection against heart disease Protection against diabetes Protection against obesity FATS Fats (lipids) – vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function Found in plant foods and fish, these fats are seen as neutral or even beneficial to heart health (peanut, olive, canola oil) Saturated fats: Found in meat and other animal products. Eating too much saturated fat can raise blood cholesterol levels and increase risk of heart disease(butter,shortening,lard,cheese,and whole Unsaturated fats: milk) Trans fats: Found in margarine, commercial snack foods,fried foods and baked goods. These foods can raise cholesterol and increase risk of heart disease. HOW MUCH FAT CAN I EAT? Total Daily Calories Recommended Max Grams of Fat 1,600 44-62 1,800 50-70 2,000 56-78 2,200 61-86 2,400 67-93 REDUCING TOTAL FAT IN YOUR DIET Read food labels Choose fat-free or low-fat Use olive oil, peanut oil, canola oil Choose lean meats Add walnuts Select nonfat dairy products Limit processed and convenience foods THE SCIENCE BEHIND CALORIES AND NUTRITION FACTS http://www.youtube.com/watch?v=G0O87gWv-Xk VITAMINS AND MINERALS Vitamins and minerals boost the immune system, support normal growth and development and help cells and organs do their jobs. MINERALS Macrominerals Trace minerals Sodium Calcium Iron Anemia Pica Hemochromatosis READING A FOOD LABEL Figure 8.6 ABC NEWS: NUTRITION Play Video | Nutrition ABC NEWS: NUTRITION Discussion Questions: Discuss whether you think manufacturers are intentionally misleading consumers regarding serving size listings on their products. Why or why not? What kinds of standards for food labeling would you recommend to manufacturers? THE MYPYRAMID PLAN Figure 8.7 MAKING MYPYRAMID WORK FOR YOU Personalization Gradual improvement Physical activity Variety Moderation Proportionality