Transcript Nutritionm - GovernorThomasJohnsonPEandHealth

What do you know about
nutrition? True or False
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1. Many foods are almost
entirely water.
2. Though a number of
factors influence our food
choices, taste and texture
prevail.
3. Adult diets generally
meet Food Guide
Pyramid
recommendations.
4. Americans are meeting
recommendations for
fruits and vegetables.
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5. The major cause of
obesity in America is low
thyroid gland activity.
6. Changing habits is the
single most important
factor in maintaining
weight loss.
7. The more muscle
tissue in a body, the
higher its resting
metabolism.
SIX ESSENTIAL NUTRIENTS
1. PROTEINS
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COMPLETE – If food supplies enough amino
acid - Ex. Lean meat, poultry w/o skin, fish,
legumes, eggs, milk or yogurt
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INCOMPLETE – If food does not supply enough
amino acid - Ex. Nuts or seeds, Legumes,
Grains, Vegetables
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15-20% of total daily calories
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No more than 35%
Top Contributors of Protein in the
U.S. Diet:
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Beef—17%
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Pork (unprocessed)—3%
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Poultry—14%
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Eggs—3%
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Milk—8%
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Pasta—3%
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Yeast Bread—7%
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Ham—2%
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Cheese—7%
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Cakes/cookies/quick
breads/doughnuts—2%
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Fish/Shellfish—4%
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Dried Beans/lentils2%
Facts about Proteins
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Also classified as Amino Acids
Human body requires 20 amino acids for the
synthesis of proteins
The body can make 12 (Nonessential) people
do not have to get them from food, the body
makes them
8 essential amino acids that can only be
obtained from food
Proteins = 4 calories/gram
Functions
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Main component of muscles, organs, glands
Every living cell and all body fluids, except bile
and urine contain protein
The cells of muscles, tendons, and ligaments
are maintained with protein
Children and adolescents require more protein
than others for growth, development, and
maintenance
Concerns
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A diet high in meat could cause an excessive
saturated fat and cholesterol intake
A high protein diet may put a strain on the
kidneys
Vegetarians are able to get enough protein if
they eat proper plant proteins and legumes
2-3 servings of protein will meet an individuals
needs
Signs of Protein Deficiency
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If Protein is lacking in a
child’s diet two things can
result, a loss in energy or
protein:
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Protein Deficiency (enlarged
liver or edema)
Food Energy Deficiency=
(extreme loss of muscle and
fat)
2. FATS
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Saturated  The BAD Fat—usually solid at room
temperature
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Red meats, milk, cheese, lunch meats
Trans Fat 
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margarines, vegetable shortening, many fast foods, most
commercial baked goods.
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Unsaturated :The GOOD Fat—usually liquid at
room temperature
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Monounsaturated 
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olive, canola &peanut oils, most nuts, avocados
Polyunsaturated 
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Corn, soybean, safflower and cottonseed oils
Limit Fats to 10-15%
of daily intake (no more than 30%)
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Facts about Fats
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Also known as lipids
A family of organic compounds
 Not soluble in water
 3 forms of lipids: Triglycerides,
Phospholipids, and Sterols
Liposuction=fat is sucked out
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Fats = 9 calories/gram
Fats are the main storage form
for foods eaten in excess
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Functions
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Energy
Satiety—the satisfaction of feeling full
after a meal
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Help insulate your body
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Support and cushion your organs
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Fats in your diet help your body absorb fat-soluble
vitamins
Adds flavor and texture to foods
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Concerns
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Increase your risk of heart disease if too much in you
diet (LDL = LESS HEALTHY)
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Olive oil and canola oil may increase HDL – good
cholesterol to benefit your heart (HDL = HEALTHY)
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Protects against some cancers
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An obese person’s fat cells may be many times the size
of a thin person’s
Which Foods Contribute to America’s
Cholesterol Problem?
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These 5 foods contribute to about 70% of the
food cholesterol in the U.S. Diet:
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Eggs
30%
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Beef
16%
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Poultry
12%
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Cheese
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Milk
6%
5%
40%
Major Sources of Trans Fat in U.S. Diet
35%
30%
25%
20%
15%
10%
5%
0%
Milk & Dairy
Products
Bakery Items
Margarine
Fried Potatoes
Potato chips,
popcorn
Household
Shortening
Salad Dressing
Breakfast
Cereals
Candies
3. CARBOHYDRATES
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45-65% of your daily calories should come from
Carbohydrates
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Simple – Sugars
Ex. Fruits, milk, milk products, vegetables,
candy, honey, table sugar, syrups
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Complex – Starches
Ex. Breads, cereals, starchy vegetables, rice,
pastas
Functions
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Carbohydrates are used as fuel
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Carbohydrates = 4 calories/gram
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Feeds the brain and the red blood cells
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Reduce the risk of heart disease,
diabetes, high blood pressure, strokes,
and cancer.
Facts You Should Know:
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A person consuming 2000 calories a day should eat
no more than 10 teaspoons of added sugar a day.
USDA surveys show that the average American
consumes about 20 teaspoons of sugar a day.
An average 12 oz. Can of Soda contains about 9
teaspoons of sugar.
Diets high in added sugar have been linked to an
increased risk of obesity, heart disease, and dental
caries.
Concerns
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Excess can cause an increase in the total
caloric intake causing obesity
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Deficient carbs can cause a lack of
calories (malnutrition), or excessive intake
of fats to make up the calories
4. FIBER
20-35grams of your daily intake
Soluble –
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Slows the body’s absorption of glucose
binds cholesterol-containing compounds in the intestine
Lowers blood cholesterol, lowering the risk of
cardiovascular disease
Insoluble –
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Binds water, making the feces pass more quickly, and
easier through the large intestines
Food Sources
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All plants contain some kind of fiber that is
indigestible by humans
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Fruits, legumes, oats, barley, cereals,
(soluble)
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Wheat, cereal, grain, vegetables,
(insoluble)
Foods Highest in Dietary Fiber:
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Barley, whole grain
Black-eyed peas
Chickpeas (garbonzo beans)
Kidney Beans
Lima Beans
Brussel Sprouts
Psyllium Seeds (used as a laxative)
Functions
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Reduces heart disease
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Allows feces to pass easier
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Helps reduce and maintain other diseases
Benefits and Concerns
Benefits:
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Promotion of normal blood cholesterol
concentrations (reduced risk of heart disease)
Modulation of blood glucose concentrations
(reduced risk of diabetes)
Maintenance of healthy bowel function (reduced
risk of bowel disease)
Promotion of a healthy body weight
Concerns:
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Excessively large stools
Fiber should come from food not supplements
Supplements should only come from a doctor
Balance and moderation are the key principles
5. VITAMINS
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Organic substances required in small
amounts to regulate various processes
within living cells
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Humans need 13 Vitamins:
4 are Fat Soluble – absorbed, transported,
and stored in the body
9 are Water Soluble – absorbed directly
into the bloodstream, they travel freely
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Concerns
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A Deficient – night blindness, dry scaling skin,
increased susceptibility to infections, anemia, loss of
appetite, kidney stones
C Deficient – Scurvy, anemia, loosened teeth,
infections, joint pain (because its found in tendons
and ligaments), poor wound healing, hair loss, poor
iron
 D Deficient – Bone deformities,
bone softening, fractures in adults;
Rickets in children
 K Deficient – Should never happen 
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Misconception
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Is it possible to have too much of a vitamin in your
diet?
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Some vitamins can be toxic if too much is
consumed. Occurs with fat-soluble vitamins,
because excess water-soluble vitamins can be
eliminated in urine.
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Too much vitamin D leads to weakness, nausea and
vomiting, calcium build-up in soft tissues, and kidney
impairment.
6. MINERALS
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Inorganic elements you need small amounts to
help regulate body functions
Minerals can dissolve in water, so methods of
cooking like grilling, broiling and baking preserve
more of the minerals in foods.
The Body needs 17 Essential Minerals
The body needs about 100 mg of each of these
minerals
Concerns
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Calcium Deficiency – stunted growth in children,
bone mineral loss in adults, urinary stones
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Sodium Deficiency – muscle weakness, loss of
appetite, nausea, vomiting, deficiency is rarely seen
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Iron Deficiency – anemia (lack of iron), weakness,
impaired immune functioning, gastrointestinal
distress
WATER
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60% of the body is made up of water
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The intake of water is necessary to replace the body’s water
loss in urine and sweat (1ml for every kcal you burn)
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Drinking at least 6-8 glasses of water is sufficient in meeting
those needs
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Water is also the nutrient that helps make up blood, the process
of digestion removal of body wastes and regulates body
temperature
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Dehydration – Not enough water in the body, effects
performance
What is lactose intolerance?
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The inability to digest
the carbohydrate of milk
Almost all mammals
lose some of their
ability to produce
lactase as they age
Approximate %’s of adults with
lactose intolerance:
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90% Asian Americans
80% Native
Americans
80% African
Americans
70% Mediterranean
peoples
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60% Inuits (most
Alaskan natives)
50% Hispanics
25% U. S. Population
<15% Northern
Europeans