Transcript Nutrition and Dieting PPT

Nutrition and Dieting
Digestion
 Digestion starts at the mouth. Teeth break down
the food mixing it with saliva
 From mouth, food travels down the throat to the
esophagus
 Esophagus: muscular tube extending from the end
of the throat to the stomach
 From esophagus, food travels into the stomach
 Stomach: sac like organ that mixes and grinds up
food using acidic acids and enzymes, turning food
into a liquid or paste
Digestion Continued..
 From stomach, food moves into the small
intestine
 Small Intestine: loosely coiled up tube (20 ft.
long) within the abdomen / collects nutrients
from food along with breaking down food using
enzymes from liver and pancreas
 Colon (Large Intestine): 5-6 feet in length,
attached from small intestine to rectum. Waste
leftover from the digestion in the small intestine
is stored for “number 2”
 Stool leaves colon and travels through rectum
and anus
Nutritional Needs – Food and Energy
 Nutrients in food are substances needed in the
body to regulate bodily functions, promote
growth, repair body tissues and obtain energy
 Body requires 40 different nutrients
 Energy is needed within the body for everything
you do (breathing, studying, running, etc.)
 When the body uses nutrients in food they are
broken down or burned, resulting in heat energy
being released
 This heat energy released when nutrients are
burned is measured in units called calories
 More calories a food has, more energy it contains
Nutritional Needs – Food and Energy
 Every person has different caloric needs depending on your activity levels, your
basal metabolic rate (BMR) and metabolism
 BMR – rate at which you use energy when you are completely at rest, varies
according to age, sex, weight, and body size
 To maintain good health, the number of calories you eat daily should match
the daily calorie needs of your body
 Example: Too many calories versus energy output causes weight gain / too few
calories versus energy output causes weight loss
 Well rounded diet and daily physical activity can prevent weight gain
Calculate BMR
 The BMR equation for the average American woman is:
(4.7 x your height in inches) + (4.35 x your weight in
pounds) - (4.7 x your age in years). Add 655 to this total
for the BMR
 The BMR equation for the average American man is:
(12.7 x your height in inches) + (6.23 x your weight in
pounds) - (6.8 x your age in years). Add 66 to the total
for the BMR
 Calculate your BMR
Six Basic Nutrients: Carbohydrates
 Carbohydrates are broken down into two nutrients: sugars and starches
 Sugars: simple carbohydrates found in fruits, vegetables, and milk / can be
linked together to form complex
 Starch: complex carbohydrate found in plant food, such as potatoes
 Digestive system breaks starch into simple sugars called glucose to be absorbed
into bloodstream
 Excess glucose is stored in cells as glycogen until needed
 Consumption of too much carbohydrates which cannot be stored as glycogen,
body stores excess in the form of fat
 Half of calories should come from the starch form of carbohydrates
 Starchy carbs are found in bread/pasta contain a variety of nutrients
 Sugary carbohydrates, found in candy and soft drinks, have little to no
nutrients
Six Basic Nutrients: Fats
 Fats have the most energy content out of all
nutrients / Form part of the structure of your
cells
 Recommended no more than 30 percent of
calories come from fats
 Classified as Saturated or Unsaturated
 Saturated: animal fat in beef, port, chicken,
lamb, butter
 Unsaturated: liquid at room temp / examples:
vegetables, nuts, seeds
 Diets high in saturated fat lead to elevated
levels of cholesterol which can lead to heart
disease
 Diets high in unsaturated fat have lower levels
of cholesterol
Six Essential Nutrients: Proteins
 Like carbs and fats, proteins make up a part of every cell in the
body and serve as a source of energy
 Important role – growth and repair of body tissues
 Proteins are made of 21 amino acids / broken down through
digestion and absorbed into the bloodstream
 Body needs all 21AA / Makes 12 on its own, other 9 are supplied
through diet
 Essential Amino Acids – 9 AA supplied through diet
 Animal protein is complete protein, has all essential AA needed
to make human proteins
 Most plants have incomplete proteins, can be made up by
combining incomplete protein foods together
 Ex. Beans and rice / peanut butter and bread
Six Essential Nutrients: Vitamins
 Vitamins: nutrients made by living things, required only in small amounts, assist in
chemical reactions in the body
 Some vitamins are made in the body, such as Vitamin D, but most must be
supplied in the food you eat
 Two classes: Fat-Soluble vitamins and Water-Soluble vitamins
 Fat-Soluble – Vitamin A, D, E and K / stored by the body
 Water-Soluble – Vitamin C and all B vitamins / not stored by the body
Six Essential Nutrients: Minerals and Water
 Minerals – nutrients that occur naturally in rocks and soil, not made by living
things, and required in small amounts
 24 different minerals / 6 are essential
 Calcium, magnesium, phosphorus, sodium, potassium, and choline
 Water – 65% of your body weight is water / primary component of blood
and tissue fluids
 Carries dissolved waste products out of the body, helps digest food,
and overall temperature regulator
 When the body temperature raises due to external heat or exercise,
perspiring helps your body cool down
 Gives your energy, prevents headaches, flushes wastes out of the body,
clears the skin by removing toxins, boosts metabolism leading to weight
loss
 Should consume half of your weight in ounces of water each day
MyPlate – Diet Recommendations
Diets – Vegetarian and Vegan
 Vegetarian: diet includes only foods from plants: fruits, vegetables, legumes
(dried beans and peas), grains, seeds and nuts
 Pros – lower risk of obesity, coronary heart disease (which causes heart attack),
high blood pressure, diabetes mellitus and some forms of cancer
 Cons – No steak, do not eat meat, fish, or poultry
 Vegan: In addition to being vegetarian, do not use other animal products
and by-products such as eggs, dairy products, honey, leather, fur, silk, wool,
cosmetics, and soaps derived from animal products
 People choose to be vegan for health, environmental, and/or ethical reasons.
Example - vegans feel that one promotes the meat industry by consuming eggs
and dairy products.
 https://www.youtube.com/watch?v=-S6ELeKjPco