Transcript Lifetime Health Ch 07

Chapter 7
Nutrition for Life
Copyright © by Holt, Rinehart and Winston. All rights reserved.
1.
2.
3.
4.
5.
6.
7.
ANSWERS
TRUE
FALSE—plant foods do
NOT contain cholesterol.
FALSE—fiber enables
food to move through
the intestines smoothly
and efficiently
FALSE—your body
can’t produce all
vitamins and minerals so
you need to eat them in
your diet
TRUE
TRUE
FALSE—choosing the
right kind of snacks can
provide energy and
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Nutrition for Life
Contents
•
•
•
•
Section 1 Carbohydrates, Fats, and Proteins
Section 2 Vitamins, Minerals, and Water
Section 3 Meeting Your Nutritional Needs
Section 4 Choosing a Healthful Diet
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
VOCAB:
Nutrition:
a) the science or study of food
b) the ways the body uses food
Nutrients:
a) provide energy
b) form body tissues
c) necessary for life and growth.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
VOCAB:
Calories:
the amount of energy in food
Metabolism:
a) All chemical processes in your body that
keep you alive and active.
b) Requires energy from carbohydrates, fats,
and proteins
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Six Classes of Nutrients:
•
•
•
Carbohydrates
Proteins
Fats
(4 calories / gram)
(4 calories / gram)
(9 calories / gram)
•
•
•
Vitamins
Minerals
Water
(0 calories)
(0 calories)
(0 calories)
A Balanced Diet:
Eating the right amount of
nutrients from each class.
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Nutrients that provide calories:
Carbohydrates (4 cal/gm):
• give you energy
• includes sugars, starches, and fiber
Proteins (4 cal/gm):
• made of amino acids
• builds and repair structures
• regulate processes in the body
Fats (9 cal/gm):
• the main form of energy storage in the body
FYI: Alcohol has 7 calories / gram
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Carbohydrates (4 Types)
1. Sugars (the simplest form of carbohydrate)
•
•
Metabolized very quickly (quick energy source)
Not sustained for very long (minutes)
2. Starches (complex molecular chains, made up
of simple sugars)
• Metabolized very slowly (long-term energy
source)
• Sustained for long time (hours)
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Carbohydrates (4 Types)
3. Fiber
•
•
•
No calories
cannot be digested (provides “bulk” for your
digestive system)
important to keep your digestive system healthy
4. Glycogen (stored in muscle)
•
•
Used as an immediate energy source
Only lasts for about 1 minute
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Proteins:
•
Build and repair body tissues
•
Needed to make hormones & enzymes
•
How much do you need???
To figure out your needs, simply multiply your weight in pounds by one of the
following:
0.4
(Sedentary)
0.4-0.6 (Active)
0.6-0.9 (Growing athlete, or someone who is trying to build muscle mass)
(Nancy Clark's Sports Nutrition Guidebook)
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Proteins are made up of Amino Acids
AMINO ACIDS combine to form large protein chains
(A.A.s are the building blocks of proteins)
Good Eats vid 1 (ff to 9:30)
Good Eats vid 2
A. Essential amino acids: 9 amino acids that the
body cannot produce on its own
B. Non-Essential amino acids: 11 amino acids
that the body produces on its own
C. Complete proteins: contain all or most of the
essential AA’s
D. Incomplete proteins: have few essential AA’s
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Fats: the good, the bad, and the ugly…
The good: the body’s main form of long-term
energy storage
The bad:
Saturated fats
• associated with high cholesterol levels and
increased risk of heart disease.
• solid at room temperature
• ex: animal fats (meats, cheese, butter, etc)
Unsaturated fats
• “healthier” fats
• liquid at room temperature
• ex: plant-based oils, fish, margarine, etc.
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Fats (continued):
The ugly
• TRANS FAT:
• Unsaturated fat that has been converted
into saturated fat (hydrogenation)
• Usually solid at room temperature
• Added to processed foods because of it’s
taste & texture
2) Extremely unhealthy, because T.F. raises LDL
levels in blood (low-density lipoproteins)
3) Found in many fried fast foods, Krispy Kreme,
etc.
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Fats (continued):
The ugly
• CHOLESTEROL:
A. Where does it come from?
•
•
manufactured within your body (family history)
contained in the foods you eat (animal-based
foods: meat, eggs, dairy)
B. Cholesterol is necessary for certain essential
functions in the body (cell membranes,
hormones, etc)
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Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Fats (cholesterol)
LIPOPROTEINS:
1) LDL (Low-Density Lipoprotein)
• BAD type of cholesterol
• Associated with atherosclerosis
• Increased risk of cardiovascular disease
2) HDL (High-Density Lipoprotein)
• GOOD type of cholesterol
• Reduces LDL problems
• Made within your body (by exercising)
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Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
DIETARY RECOMMENDATIONS & REQUIREMENTS
NUTRIENT
H
A
V
E
S
I
X
C
L
A
S
S
E
S
C
A
L
O
R
I
E
S
CARBOHYDRATE
HOW MANY
CALORIES?
PURPOSE/FUNCTION
4 cal/gram
Provide energy for daily activities.
Types:simple sugars & complex
(starch, glygogen, fiber)
4 cal/gram
Build & repair tissue, regulate
processes in the body. Made up
of amino acids.
FAT
9 cal/gram
1)Main form of energy storage in
the body 2)cushions internal
organs 3)helps regulate body
temperature. Types: saturated,
unsaturated, cholesterol
VITAMINS
0
PROTEIN
% of DAILY
CALORIES
IF SHORTAGE
IF EXCESS
FOOD EXAMPLES
~ 60%
1) low energy
2) body robs muscle
tissue of glycogen
stores and breaks
down protein
1) spike in blood
sugar level
2) weight gain
breads, grains,
cereals, pasta,
many fruits and
vegetables
10-12%
1) body breaks down
it's own muscle
tissue (muscle
wasting)
2) poor body function
3) immune system
weakens
1) weight gain
2) kidney stress
meat, dairy, some
vegetables
(legumes)
1) weight gain
2) raise cholesterol
levels in blood
animal-based food
sources (meats,
dairy) and some
fruits/veg
(avacados)
Possible toxicity
fruits, vegetables,
and all the major
food groups in the
food pyramid
<30%
too little dietary fat
can lead to fatty-acid
deficiency.
O
F
N
U
T
R
I
E
N
T
S
N
O
C
A
L
O
R
I
E
S
MINERALS
WATER
0
0
1)Types of vitamins: water soluble
(dissolve in water) and fat soluble
(dissolves in fat & stored in body)
2)Maintain health and allow growth
3)Needed for certain body
processes
N/A
Nutrient defiency-health will decline
depending on which
nutrients are low.
N/A
keeps bodies tissues hydrated and
working properly
N/A
dehydration, loss of
normal body function,
reduced athletic
all liquids except
performance, heat
alcohol
illness like cramps,
heat exhaustion or
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© by
Holt, Rinehart and Winston. All rights reserved.
heat
stroke
Chapter 7
Section 2
Vitamins, Minerals, and Water
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 2 Vitamins, Minerals, and
Water
Vitamins
• needed for overall health and cell growth
• Fat-soluble vitamins dissolve in fat.
• can be stored in fat tissue and remain in the
body for a long time.
• Toxicity is possible
• Water-soluble vitamins dissolve in water.
• They are not stored in the body
• Excess is excreted in urine
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 2 Vitamins, Minerals, and
Water
Minerals
• essential to maintain good health.
• Most people eat too much sodium.
• Most teens do not eat enough calcium.
• found in green, leafy vegetables and in
calcium-fortified foods.
• Iron-deficiency is a worldwide problem that causes
anemia.
• Red meats are rich in iron.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 2 Vitamins, Minerals, and
Water
Water
• essential for almost every body function that keeps
you alive.
• About 60% of your body is water.
• you should take in at least 2.5 quarts of water each
day (more in hot or dry climates, or when exercising).
• MILD dehydration can interfere with mental and
physical performance (<2% body weight lost through
sweat).
• SEVERE dehydration can have very serious
consequences, including death.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 3
Meeting Your Nutritional Needs
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
How Much of Each Nutrient?
• Recommended Dietary Allowances (RDAs): the
recommended nutrient intakes that will meet the needs of
most healthy people.
• RDAs are general guidelines, not exact requirements.
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
Understanding Food Labels
1. Serving Size:
•
•
Nutrition labels show the size of a single serving.
All other values on the label are in reference to this serving
size.
2. Calories:
•
Nutrition labels must list:
• total calories
• calories from fat
• calories from saturated fat
3. Daily Values (DVs):
•
•
recommended daily amounts of nutrients.
The “% DV” tells the amount of the nutrient in a serving,
relative to the total recommended daily amount for a 2000Calorie diet.
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
Understanding Other Terms on Food Packaging
• Food labels list ingredients in order of weight.
• Food labels also typically list the following (per serving):
• Cholesterol
• Sugars
• Sodium
• Protein
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 3 Meeting Your Nutritional
Needs
United States Department of Agriculture
Mission Statement: We provide leadership on food,
agriculture, natural resources, and related issues based
on sound public policy, the best available science, and
efficient management.
USDA creates visual aides to educate (food guide
pyramid, etc)
The Food Pyramid: Its History, Purpose & Effectiveness
A brief history of USDA Food Guides
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Chapter 7
Section 3 Meeting Your Nutritional
Needs
Dietary Guidelines for Americans
Dietary Guidelines for Americans: A set of diet and
lifestyle recommendations to improve health in the
United States.
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Chapter 7
Section 4
Choosing a Healthful Diet
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Chapter 7
Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
• Nutrient density: nutrient content in a food
compared with the amount of calories.
• Low nutrient density food = junk food.
• Eating junk food occasionally is OK, but you should
aim for balance and moderation.
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Chapter 7
Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
• Food prepared at home often has less fat and
sodium than food from fast-food restaurants.
• Snack on healthier foods (high nutrient density).
• If you do eat snacks low in nutrient density, balance
them out with healthy meals.
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Chapter 7
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life (infants & toddlers)
• Infants who are fed breast milk or formula get the
right mix of nutrients, calories, and other substances
necessary for growth and protection from infection.
• An infant’s diet is high in fat to provide energy for
rapid growth and brain development.
• The nutritional needs of children over 2 can be met
by following the Food Guide Pyramid, but with
smaller serving sizes.
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Chapter 7
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life (teens)
Teens should make sure to meet nutrient needs
without exceeding energy needs.
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Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs (athletes)
• Athletes must drink lots of fluids to avoid dehydration.
• Athletes need a diet high in carbohydrates (extra
energy)
• Most athletes do not need extra protein in their diets.
So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following:
Sedentary 0.4
Active 0.4-0.6
Growing athlete 0.6-0.9
Someone who is trying to build muscle mass 0.6-0.9
(taken from Nancy Clark's Sports Nutrition Guidebook)
For a 150 pound male triathlete: 0.6g/day X 150 = 90 grams of protein/day.
For a 115 pound female high school track runner: 0.7g/day X 115 = 80.5 grams of protein/day.
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Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs (athletes & supplements)
•
Follow these principles for peak performance:
1) Intense physical training
(breaks down muscle tissue)
2) Eat enough calories and nutrient-dense foods
(feeds a tired body)
3) Get adequate sleep
(regenerates and rebuilds the body)
•
•
•
4) Never use supplements as a short cut for skipping the
above steps.
Most athletes do not need dietary supplements to improve
performance.
Some supplements can be very dangerous.
If you take a dietary supplement, do not exceed the Tolerable
Upper Intake Limit for any nutrient.
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Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs (pregnant)
• Pregnant women need:
• up to an additional 450 Calories per day.
• additional protein
• B vitamins
• folate
• iron
• zinc
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Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs (sick or chronic illness)
• If you have a cold, flu, or other mild illness, drink
plenty of fluids.
• If you have a chronic or long-term illness, you must
make sure your diet gives you enough energy and
the proper nutrients to fight the illness.
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Chapter 7
Section 4 Choosing a Healthful Diet
Choosing a Vegetarian Diet
• Vegetarian diet: few or no animal products are eaten.
• Most vegetarians get all the proteins they need from
the small amounts of animal products they eat.
• Vegans: vegetarians that eat no animal products in
any form.
• Vegans must eat from a variety of plant sources to
get all the essential amino acids and other important
nutrients.
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End of Chapter 7
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