Transcript Chapter Ten Nutrition for Health

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Chapter Ten
Nutrition for Health
Mr. Le’s Health Class
+ Obesity Trends Among U.S. Adults between 1985
and 2006
Definitions:
 Obesity: Having
a very high amount of body fat in
relation to lean body mass, or (BMI) of 30 or higher.
 Body
Mass Index (BMI): A measure of an adult’s weight
in relation to his or her height
 Body
Composition: describes the percentages of fat,
bone, water and muscle in human bodies. Ratio of
body fat to lean body tissue
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Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
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Obesity Trends* Among U.S. Adults
BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
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Obesity Trends* Among U.S. Adults
BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
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Obesity Trends* Among U.S. Adults
BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
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Obesity Trends* Among U.S. Adults
BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
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Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
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Obesity Trends* Among U.S. Adults
BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
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Obesity Trends* Among U.S. Adults
BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
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Obesity Trends* Among U.S. Adults
BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
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Obesity Trends* Among U.S. Adults
BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
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Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
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Obesity Trends* Among U.S. Adults
BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
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Obesity Trends* Among U.S. Adults
BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
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Obesity Trends* Among U.S. Adults
BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
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Obesity Trends* Among U.S. Adults
BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
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Obesity Trends* Among U.S. Adults
BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
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Obesity Trends* Among U.S. Adults
BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
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Obesity Trends* Among U.S. Adults
BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
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Obesity Trends* Among U.S. Adults
BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
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Obesity Trends* Among U.S. Adults
BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
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Obesity Trends* Among U.S. Adults
BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1998, 2006
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1998
1990
2006
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
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Calorie Intake
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What you should consider
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Dietary Guidelines for Americans- Recommendations about
food choices for all healthy Americans age 2 and over
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80% of Americans are overweigh
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Adequate- provide
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Moderate- right amounts
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Balanced- right balance
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Varied- different
+ These are a must for a healthy
lifestyle
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Breakfast gets the body going and provides the fuel you will
need later in the day.
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Eat more fruits, vegetables and whole grains
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Balanced diet and balance calories consume with your
physical activity
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Insulin- hormone produced in the pancreas that regulates the
amount of glucose (sugar) in the blood
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IGF1- promotes fat storage,
cancer cells and tumors
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Limit fats sugar and salt
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Fast food vs. slow food
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Fast food:
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Eaten fast
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Digested fast
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Exits body fast
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High caloric load
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Addictions and cravings
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Hurt you for a lifetime
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Avoid foods that:
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processed
preservatives
GMO
High fructose corn syrup
Refined sugar
MSG
BHA/BHT
Sodium nitrate
Caffeine
BVO
Partially Hydrogenated Vegetable Oil
Pesticides
Soft drinks, sport drinks, sugar sweetened beverages
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What’s going on with your foods
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Enzymes- control chemical reactions in cells
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Hormones- regulate cell activities
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Antibodies- destroy disease causing organisms
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Antioxidants: protect against free radicals
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Fortifying – add new nutrients
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Enriching- restore nutrients
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Processed: altering original state
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Diuretic- lose water
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Eating Styles
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Vegan- no animal products or byproducts
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Vegetarian- fruits/vegetables
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Lacto-ovo vegetarianism- no meat yes to dairy
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Lacto vegetarianism- – no meats or eggs, yes to dairy
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Ovo vegetarianism- – eggs but no dairy
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Dietary Supplements- provide nutrients
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Sport supplements can be dangerous
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Weight Fluctuation
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Fad Diet – weight loss plan that is popular for only a short time.
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Weight Cycling – the repeated pattern of loss and gain of body
weight.
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Diets can:
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Regain fat stored differently
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Limit food variety
Hard to stick with
Fat storage enzymes ramped up (no calories)
Subcutaneous fat to visceral fat
Increase chance of heart
disease & cancer
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Safety First
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Clean and prepare
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Separate foods
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Cook correctly
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Store properly
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Allergens- proteins that the body responds to as if they were
pathogens or foreign invaders
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Pasteurization- process of treating a substance with heat to
destroy or slow the process of the growth of pathogens
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Keep foods safe to eat.
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Food poisoning- a sickness resulting from ingesting toxins.
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Physical reactions
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Food intolerances- negative reaction to a food or part of food
caused by a metabolic problem
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Food borne illness- illness may result from eating food
contaminated with pathogens
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Obtain knowledge of safety habits
+ Looking in a mirror
 Body
Image – the way you see your body
 Maintaining Weight
 Different
= Energy Balance
people require different calories intake.
 Overweight
- condition in which a person is
heavier than the standard weight range for his/her
height.
 Underweight
– a condition in which a person is less
than the standard weight range for his or her
height.
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Eating Disorders
Eating Disorder – an extreme harmful eating behavior that can
cause serious illness or even death.
Anorexia Nervosa –self-imposed starvation.
Bulimia Nervosa –purging with cycles of overeating.
Binge Eating – compulsive overeating.
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Know the difference
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Hunger- natural physical drive to eat
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Empty Calorie Foods – few nutrients lots of calories
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Nutrient-Dense Foods – high nutrients compared to calories
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Appetite- a desire to eat
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What is it?
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Nutrition- process by which the body takes in and uses food
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How?
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Digest
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Absorb
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Transport
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Energy
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Excreted
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What you eat
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Calories- units of heat that measure the energy available in
food
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Nutrients- substances in food that your body needs to grow,
to repair itself, and to supply you with energy
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Build, maintain, provide energy
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Nutrients do the following:
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Build new tissues in the body
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Repair damaged cells
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Produce energy
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What influences your food
choices?
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Culture and Family
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Availability
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Peer Pressure
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Convenience
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Knowledge of Nutrition
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Advertising
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Cope with ones emotions
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Usages
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Carbohydrate (4 cals/g)
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Protein (4 cals/g)
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Fat (9 cals/g)
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(Alcohol 7cals/g)
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Lipid 9cals/g) fats/butter
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Fat (20-35% of daily consumption)
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Carbohydrates (45-65% of daily consumption)
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Protein (10-35% of daily consumption)
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Nutrients
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Types:
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Macro Nutrients
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Proteins
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Carbohydrates
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Fats
Micro Nutrients
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Vitamins
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Minerals
Water
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Carbohydrates
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Carbohydrates – sugars and starches that occur naturally in foods, mainly in
plants.
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SOURCES
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Sugar, pasta/potatoes and fiber.
(whole-grain breads, cereals, rice and pasta plus fruits & vegetable
FUNCTION
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Simple – sugar molecules that remain separate
Complex – sugar molecules that join together to form long chains
Stored energy for the body
LACK
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Low energy
Body goes through ketosis (body is running off protein)
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Proteins
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Proteins – nutrients your body uses to build, repair and
maintain cells and tissues.
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SOURCES
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FUNCTION
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Meats, nuts and beans, tofu, whole grains, soy products
Supplies energy, builds and repairs body tissue
LACK
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Infection or exposure to other diseases, lack of energy
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WHAT IS FAT?
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Rebuilds
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Energy
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Absorb/transport vitamins
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Insulation
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Lipid- fatty substance that does not dissolve in water
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Cholesterol- waxy, fatty like substance that circulates in
blood
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Saturated Fats
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Fats that are solid at room temperature
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SOURCES
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Butter
Red Meat, all dairy
Beef, lamb, pork, lard, cheese
FUNCTION
Supplies energy, transports nutrients, provides storage and
insulation
TOO MUCH
Clogs arteries and veins, heart disease
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Trans-Fat
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SOURCES
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FUNCTION
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Fried foods, frosting
Supplies energy, transports nutrients, provides storage and
insulation
TOO MUCH FAT
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Heart attack, high cholesterol
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LDL’s
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Unsaturated Fats
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fats that remain liquid at room temperature
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SOURCES
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fatty fish (salmon, tuna,)corn & olive oil, avocados, almonds
FUNCTION
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Same as saturated fat
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HDL
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Lowers cholesterol
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Water
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SOURCES
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FUNCTION
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Fruit juices, milk, and non-caffeinated drinks
Fruits and vegetables
Body temperature
transports nutrients in and out of cells lubricates joints
Digest food, absorb nutrients
LACK

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Headaches
Poor concentration
Tiredness
Constipation
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Vitamins

Vitamins – substances that help your body fight infections
and use other nutrients, among other jobs.
Water Soluble
Fat Soluble
Minerals- substances that the body cannot manufacture but
that are needed for forming healthy bones and teeth and for
regulating many vital body processes
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
Meeting Nutrient Needs
Nutrient Deficiency
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Calcium Deficiency
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Iron Deficiency
Nutrient Density – is the amount
of nutrients relative to the
number of calories they provide.
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Fiber
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Fiber – is the parts of fruit, vegetables, grains and beans that
your body can not digest. indigestible complex carbohydrate
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Reduces the risk of heart disease
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May reduce the risk of colon cancer
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Helps lower “bad” LDL cholesterol
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Promotes a feeling of fullness
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Good source of nutrients
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IRON
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SOURCES
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Red Meats, eggs, dark green vegetable
Beans, whole grains and enriched food
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FUNCTION
o Iron carries oxygen from the lungs to the bodies cells
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LACK

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Tired, pale skin, can’t concentrate
Anemia
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Vitamin C
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SOURCES
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FUNCTION
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Fruits, bright vegetables
Promotes healing of wounds, healthy teeth & gums
LACK

Open sores, infections
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“SCURVY“
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Gum disease
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Weakness and infections

Joint pain
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SODIUM (SALT)
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SOURCES
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Salt, smoked meats, celery
FUNCTION
Maintains blood pressure/
 muscles and nerves
 helps control the amount of fluid
in your body.
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Too much
Swelling, high blood pressure,
Harden artery walls
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B VITAMINS
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SOURCES
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FUNCTION
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Breads and grains, dairy, fish
Healthy nervous system, energy production
LACK
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Loss of energy and brain function
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VITAMIN D
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SOURCES
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FUNCTION
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FORTIFIED milk & cereal, egg yolks, sunlight
Strong bones and teeth, absorption of calcium, mood enhancer
LACK

Headaches, weak, loss of appetite,
rickets, osteoporosis
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VITAMIN A
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SOURCES
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Dark green
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& yellow fruits & vegetables
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FUNCTION
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Healthy skin and eyesight, hair
LACK

Rough skin, eye infections
night blindness
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POTASSIUM
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SOURCES
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Bananas raisins oranges
avocado watermelon broccoli spinach carrots
squash
milk
FUNCTION
Proper fluid balance, nerve, muscle
and heart function
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
LACK

Muscle cramps
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CALCIUM
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SOURCES


Dairy, tofu, salmon
FUNCTION
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Bones and teeth
blood clotting
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LACK
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“RICKETS”
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“OSTEO-POROSIS”
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A Closer Look at MyPyramid

MyPyramid food guidance system – system designed to help
Americans make healthful food choices.
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Labels
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Read the
nutrition labels