Transcript Slide 1

Nutrition Basics
Ms. Fitchwell
Health Education
“The Human Body is a complex organism with the ability to heal
itself-if only you listen to it and respond with proper
nourishment and care.”
https://www.youtube.com/watch?v=BCM2PZ-SFTk
• Section 1: Carbohydrates, Fats, and
Proteins
• Section 2: Vitamins, Minerals, and
Water
• Section 3: Guidelines for Healthful
Eating
AVOID
FOOD PRODUCTS THAT MAKE
HEALTH CLAIMS
Section 1:
Carbohydrates,
Fat’s, and Proteins
GET OUT OF THE SUPERMARKET WHENEVER YOU CAN
Teens and Nutrition
• Good nutrition is essential
during your teenage years
– Fastest period of growth
– Provides you with:
• Nutrients and Calories
• Calories- energy contained in
food
• Nutrients- substances in
food that helps your body
grow, repair itself and
provides energy
Calorie content ???
• One plain bagel
• 150 Calories
• 1 cup of chocolate milk (low
fat)
• 180 Calories
• 1 slice of apple pie
• 210 Calories
• 1 cup cooked spaghetti
•
• 1 stalk of celery
•
1 can of regular coke
• 1 quarter-pound hamburger
with cheese
• 1 pear
155 Calories
• 5 Calories
• 520 Calories
• 100 Calories
• 405 Calories
•
•
•
•
•
•
•
•
How did you do???
1 plain bagel – 180
1 cup of chocolate milk – 210
1 slice of apple pie – 405
1 cup cooked spaghetti – 155
1 stalk of celery – 5
1 can regular cola - 150
1 quarter-pound hamburger with cheese – 520
1 pear - 100
EAT FOODS MADE FROM INGREDIENTS
THAT YOU CAN PICTURE IN
THEIR RAW STATE OR GROWING IN NATURE
Teens and Nutrition Choices
• Eating patterns now are likely to continue
later in life
• Developing good eating patterns can prevent:
–
–
–
–
–
–
Obesity
Diabetes
Strokes
Cancers
Osteoporosis
Heart Disease
DON’T EAT ANYTHING YOUR GRANDMA
WOULD NOT RECOGNIZE AS FOOD
6 Classes of Nutrients
• Through Digestion, nutrients serve 3 functions:
– Provide Energy (Macro nutrients)
• Carbohydrates (1)
• Proteins (2)
• Fats (3)
– Regulating Growth and Repair of Tissues
• Proteins
– Regulate Body Functions (Micro nutrients)
• Vitamins (4)
• Minerals (5)
• Water (6)
6 Classes Of Nutrients
Through digestion, Nutrients serve 3 functions:
6
Nutrients
Build and
Repair
Body Cells
Provide
Energy
CHO’s
Fats
Proteins
Proteins
Regulate
Body
Functions
Vitamins
Minerals
Water
Bell Ringer Feb. 26th
• Define the term nutrient. What are the
3 functions that nutrients serve for our
bodies?
• Which nutrients are macronutrients?
• Which are micronutrients?
Energy Providing Nutrients
• Carbohydrates
– 4 calories/gram
• Proteins
– 4 calories/gram
• Fats
– 9 calories/gram
See what I have to say!
https://www.youtube.com/watch?v=3vW
Rp4njVOk
AVOID PRODUCTS THAT CONTAIN
HIGH FRUCTOSE CORN SYRUP
Energy Providing
Nutrients
Lets Convert into Calories!
As an example of how these
numbers are used, imagine a food
containing 10 grams of protein,
10 grams of fat, and 10 grams of
carbohydrates.
• That would total 170 calories.
(10 g protein x 4) + (10 g fat x 9) + (10 g
carbs x 4) = 170 calories
40 calories come from protein, 90
calories come from fat, and 40
calories come from
carbohydrates.
Energy and Teens
• The avg. person needs 2,000 calories in
their diet.
• How many calories do you need?
– Typically, teens require more
calories (energy) because they
are:
– MORE ACTIVE
– GROWING
Digestive System
• Digestion
– Process of breaking
down large foods into
smaller molecules of
nutrients to be
absorbed into the
blood and carried to
cells throughout the
body.
• Catabolism
– “Break Down”
Carbohydrates (CHO’s)
•
Major source of energy for body
–
Role of CHO’s:
•
•
•
–
Unused CHO’s can be stored:
•
•
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Turned into glucose (Sugar) that the body uses to produce
energy
Found almost exclusively in plant foods, such as fruits,
vegetables, peas, and beans.
Milk and milk products are the only foods derived from
animals that contain a significant amount of nutrients.
Glycogen- Stored glucose in liver or muscles
Fat- Excess CHO’s that can’t be stored as glycogen are
stored as FAT
50-65% of food intake should be Carbohydrates
AVOID FOODS THAT HAVE SOME FORM OF SWEETNER
(SUGAR) IN THE TOP THREE INGREDIENTS
Simple and Complex CHO’s
– There are two types of carbohydrates:
• Simple carbohydrates (Sugars)
– Used for quick, immediate energy
– Examples: fruits, sugars found in dessert foods
– Fruits are one of the richest natural sources of
Simple CHO’s
THE CASE OF THE MISSING
BLUEBERRIES
http://www.youtube.com/watch?v=78_PoRHkm_g
• MYTH: Eat sugar to boost your energy.
– FACT: Your blood glucose level peaks initially, but
wears off quickly and below normal levels
– The problem: Sugar raises your blood levels of insulin,
a hormone that signals your body to stop burning —
and start storing fat.
–
http://www.fda.gov/Food/GuidanceRegulation/FSMA/ucm247559.htm
Warm-Up Feb. 27th
• What happens in our bodies when we
digest food?
• Explain the role of carbohydrates.
• How many calories per gram are in
CHO’s, fats, and proteins?
Simple and Complex CHO’s
• Complex carbohydrates (Starches)
• Sugar molecules are strung together to make larger,
more complex chains-”starches”
• Foods rich in complex CHO’s include vegetables, whole
grains, peas, fiber and beans.
– Used to supply long-lasting energy
– Broken down into simple carbohydrates over time
• FACT: This provides a slow release of glucose over timemajor fuel for all bodies cells , only source of energy for
brain and red blood cells (Sustained energy)
EAT ONLY FOODS THAT WILL EVENTUALLY ROT
Fiber- A Unique CHO
• Fiber
– Indigestible type of
complex carbohydratebody cannot digest!
– Eat 20-35 grams of fiber
daily
– Does not provide Energy
– Function:
Avoid Foods you see advertised
on Television
• Helps move waste through
digestive system
• Helps prevents
constipation, heart
disease, diabetes and
cancers by keeping the
digestive tract clean!
Fat (Lipids)
• Role of Fat:
– Provides a lot of energy in long lasting activities
• Aerobic Activities tend to burn BODY FAT
– Store Essential Vitamins
•
•
•
•
Vit. A
Vit. D
Vit. E
Vit. K
– Source of Linoleic Acid- Essential for growth and
skin care
Buy your snacks at the farmer’s market
Fat (Lipids)
• Most concentrated
form of energy (9
cal/gram)
• Help insulate body
• Cushions Organs
• No more than 30%
of daily intake
• 2 Types
 Saturated Fats
 Unsaturated Fats
Saturated Fats
– Saturated Fats
• Tend to be more solid in room
temp.
• Found in animal meat and dairy
• Leading sources in American
diet include: red meat, whole
milk, cheese, hot dogs, and
lunch meats.
• Liver uses saturated fats to
manufacture cholesterol,
therefore excessive intake
raises blood cholesterol level,
linking it to Heart disease
• These fats cause tissue damage
leading to inflammation.
Unsaturated Fats
• Unsaturated Fats
– Liquid in room temp.
– Usually from plant sources: “Oils”-corn,
soybean, and sunflower oils (high in calories
for their weight and volume)
– Unlike saturated fats, unsaturated fats
LOWER total blood cholesterol levels
– Reduced risk of heart disease
– We want these omega 3 fats, they are anti-
inflammatory .
Cholesterol
• Fatlike substance produced in liver
– Found in all animal meat
– Adequate cholesterol is essential for many bodily
functions, however, too much can cause problems
• Atherosclerosis
– Disease where cholesterol
builds up in artery causing it to narrow.
-Our immune systems are highly sensitive to
toxins, often leading to infections in the human body.
Trans Fats
• Process by which hydrogens are added
to unsaturated fats turning into solid
fats creating trans fatty acids
• Used to improve texture and stability
• Raise LDL’s Lower HDL’s
• Examples: margarine, chips, and
commercially baked goods
•
•
http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholes
terol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm
Proteins (PRO)
• Main Function:
• Regulate growth and
repair tissue
• Essential for growth and
development!
• Alternate Function:
Provides energy in times
of major energy need
When protein is consumed, the
body breaks it down into amino
acids.
Amino Acids- building blocks of
protein
• 20 different amino acids
• 9 essential amino acids: Body
can’t make these
•
Whenever the body makes a
protein-when it builds muscle,
for instance- it needs a variety
of amino acids for the protein
making process.
Bell Ringer Feb. 27th
1. What is another word for fat? What is
the role of fats?
2. What is the main function of protein?
3. What is the difference between simple
CHO’s and complex CHO’s?
-Provide 1 example of a healthy simple CHO and
healthy complex CHO.
Protein (PRO)
• Role of Protein:
– Help to build body tissue during growth
– Replace damaged cells throughout life
– Regulate body processes
Enzymes- energized protein molecules. Substances that control
reactions in body.
“SPARK OF LIFE”-Stimulate the brain!
– Ex: meat, beans, fish, chicken (not fried)
 Healthy Recipe Idea to get your Protein in:
 Combine beans with any of the following
 Brown rice
corn
nuts
seeds
wheat
Warm Up March 2nd
• What do fats do for our bodies? What
are healthy fats called? Unhealthy?
What is the difference between them?
• Fats or Lipids cushion our organs, keep our bodies
insulated, and provides energy for long lasting
activities.
• Saturated Fats and Trans Fatty Acids = Unhealthy
• Unsaturated Fats = Healthy
Section 2: Vitamins,
Minerals, and Water
Vitamins
•
DO NOT PROVIDE
ENERGY
•
Vitamins are compounds
that allow many of the
chemical processes in the
body to occur.
•
Almost all vitamins must
come from food or
supplements
Vitamin B
promotes
healthy skin
Vitamin C
helps to fight
infections.
Types of Vitamins
• Two Groups of Vitamins
– Fat-soluble vitamins: Vitamins A, D, E, K
• Stored in Fat
• Utilized when needed
– Can be toxic if taken in large amounts
– Water soluble vitamins: Vitamins B and C
•
•
•
•
•
Dissolve in water
Not stored in body
Excreted in Urine
Must be replaced often
Nine H2O soluble vitamins
http://www.livestrong.com/article/529049-what-can-i-eatto-help-fight-infection/
Minerals
•
•
•
•
Inorganic substances the body cannot
produce
Come from the earth’s crust
Functions:
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Heals wounds, facilitating muscle
contraction, providing major components
of bones.
2 types of Minerals
Trace Elements
Major Elements
Trace Elements
• Only needed in small amounts
• Ex. Iron, Copper, iodine, selenium, zinc..
– Each mineral has a different purpose
• Iron- carries oxygen in blood
• Zinc- boosts immune system
Bell Ringer March 3rd
• What role does vitamins play for our
bodies? What does vitamin B and C do
for our bodies (both water-soluble)
• Difference between trace and major
elements?
• Substances that allow chemical processes to occur. Vitamin B
promotes healthy skin, Vitamin C helps fight infections
• TRACE: needed in small amounts, carries oxygen to blood (iron)
builds immune system (zinc)
• MAJOR: Need in large amounts! Calcium builds bone strength,
potassium maintains body fluids
Major Elements
• Needed in large quantities
• Ex. Calcium, Potassium,
Sodium, Chloride…
– Each mineral has a different
purpose
• Calcium- Develop bone
strength, muscle
contractions, blood
clotting
• Sodium, Chloride and
Potassium- Electrolytes
that maintain body fluid
Water
•
50-60% of body weight is water, most
important nutrient for our bodies-involved in
every function of body!
•
Function:
–
–
–
–
–
–
•
Carries nutrients and waste products to and from
cells (Plasma)
Lubricates joints
Allows you to swallow and digest foods
Allows you to absorb nutrients
Eliminates wastes
Regulate body temperature
Should drink fluids often (8-10 cups/day)
“The Life Source”
Why water is the most important
nutrient:
1. Nearly ALL chemical reactions in body take place in water
2. Maintains homeostasis which regulates body temperature and
electrolyte balance
 Electrolytes affect the amount of water in your body, the
acidity of your blood (pH), your muscle function, and other
important processes. You lose electrolytes when you sweat. You
must replace them by drinking fluids that contain electrolytes.
Water does not contain electrolytes.
3. Primary component of tissue
4. Carries waste out of body
5. Helps digest food
*Our bodies need LOTS of H2O to cleanse
toxins.
Other Hydration tips for
Athletes
• Drink 16 ounces of liquid two hours before the event.
• Drink 4-8 ounces of liquid for every fifteen minutes
of exercise to minimize dehydration.
• Weigh yourself before and after the event to learn
how much fluid is lost in sweat, then drink freely to
replace it.
• Remember, just because you don’t feel thirsty it
doesn’t mean you don’t need to drink.
• Cold-weather athletes (skiers) may not experience
the build-up of heat as quickly as summer soccer
players, yet they still need to replace their fluids, so
do it!
Digestion Speed and Obesity
• “Glycemic Index”- how quickly and how high a
food causes blood glucose levels to rise.
• Foods with a glycemic index (added sugars,
processed foods) enter the blood stream quickly
causing a spike in blood sugar and insulin
• The energy is released all at one time and is used
quickly leaving you feeling hungry again
• BODY’S RESPONSE: Continued Eating in larger
quantities
Human Beings are not supposed to be tired in the afternoon!
Section 3: Guidelines
for Healthful Eating
Disease Caused By:
70% Lifestyle
Choice
Do you smoke, do
you exercise, what
do you put in your
body?
30% Genetics & Luck
of the Draw
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1998, 2006
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1998
1990
2006
http://gamapserver.who.int/gho/interactive_charts/ncd/risk_fact
ors/overweight_obesity/atlas.html?indicator=i1&date=Both%20sex
es
http://www.chopra.com/our-services/ayurveda
No Data
<10%
10%–14%
15%–19%
20%–24%
http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/
25%–29%
≥30%
Warm-Up March 3rd
• Describe the term glycemic index.
• List 5 things that water does for our
bodies. Why is it the most important
nutrient?
• Glycemic Index: How quickly a food
causes blood glucose levels to rise.
Get the Most Out of Your
Calories!
• Choose nutrient-dense foods!!!
– Foods that contain lots of vitamins and
minerals relative to the number of calories.
– Low or NO amount of saturated fats, trans
fats, added sugar, and salt.
SUPERFOODS: Special foods
found in nature.
– Don’t be Shy, try Juicing!
• Instant absorption of nutrients
into body’s cells!
Let’s Compare Nutrient Dense V.S. Energy Dense Foods
1 Orange
• Same amount of
calories!
• “Nutrient Dense”
• Why?
– Filled with….
•
•
•
•
Water
Fiber
Complex Carbohydrates
Antioxidants (Sweep
damaged matter from body)
• Vitamins
• Minerals
• Phytochemicals
Tiny Piece of Glazed
Donut
• Same amount of
calories!
• “Energy Dense”
• Why?
– Filled with….
• Carbohydrates
https://www.youtube.com/watch?v=gdK8YLfJHYk
SUPERFOODS! (Just to Name a Few)
1.
2.
3.
4.
5.
6.
Spirulina: Imagine a plant that can nourish your body by providing most of the protein
you need to live, help prevent the annoying sniffling and sneezing of allergies, reinforce
your immune system, help you control high blood pressure and cholesterol, and help protect
you from cancer. Does such a "super food" exist? Yes, indeed there is to the rescue, it’s
SPIRULINA!!!
Ginger Root: Anti-nausea, relieves headaches, PMS and arthritis, anti-inflammatory,
stimulates blood flow, increases nutrient absorption, prevents ulcers - no side effects
people!
Honey: Anti-bacterial, prevents cell damage (antioxidant), calms nerves, prevents acne
Gogi Berries: Increase calmness, athletic performance, sleep, and happiness
Chia Seeds: Help with weight loss, reduce food cravings, hydration, reduce blood pressure,
control blood sugar
Cocoa Beans: Highest amount of minerals, protect against DNA damage, kidney damage,
prevents cancer
Have you ever heard of these? If not, you should be asking yourself WHY?????
https://www.youtube.com/watch?v=aCUbvOwwfWM
It is important for us to get a sufficient amount of oxygen, get adequate
energy from foods, exercise, and rest/recover when we need to. Results… a
functioning system that can take care of itself!
Cocoa Beans
Spirulina
Raw Honey
Chia Seeds
Goji Berries
Ginger Root
There are plenty more where
that came from
Warm-Up March 4th
• What are nutrient dense foods?
• What are super foods?
• What is 1 benefit of juicing fruits and
vegetables?
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64
There are no “Diets”, it’s a Lifestyle






Daily
Fruits
Whole
Grains
Leafy
Greens
Nuts
Carrots
Green Tea
1 x Week
 Red Meat
 Pasta
 Dessert









0 x Week
Fast Food

Soda
Canned Soup
Processed
Meals
“Diet”
Anything
Fun Fact: Phytochemicals are chemical compounds that
occur naturally in plants (phyto means "plant" in Greek).
Some are responsible for color and other organoleptic
properties, such as the deep purple of blueberries and the
smell of garlic.
3 x Week
Oily Fish
Yogurt
Broccoli
Sweet
Potatoes
Avocado
A Swiss researcher published a
review article on the
antioxidants and health benefits
of olive oil in the International
Journal of Vitamins.
Making the Most of KALE: Sauté chopped onion, add 2 tbsp. Olive oil,
1 tbsp. vinegar, and 1 cup chicken broth. Add 4 cups of kale, cover,
simmer 5 minutes. Add ¼ cup dried cranberries to boost antioxidant
content and simmer 10 mins. Ready to eat.
Making the Most of SPINACH: Cook
fresh or thawed frozen spinach by sautéing
in olive oil with onion and garlic. Using
spinach in soups retains the water-soluble
vitamins.
Making the most of SWEET
POTATO: Scrub sweet
potatoes well with brush,
leaving skin intact. Slice into
round ½ inch thick. Spread 2
tbsp. coconut or olive oil, 1
tbsp. honey, sprinkle
cinnamon on baking sheet.
Bake until tender (about 1 hr)
Making the Most of Cinnamon: Mix 1
teaspoon cinnamon to vanilla yogurt
Juice Recipe Idea:
3 Carrots
1 Pear
1 beat
3 Kale Leaves
1 lemon
½ piece ginger root
½ wedge red cabbage
5 fresh Spinach Leaves
In 2004 research showed
that chewing cinnamonflavored gum or even just
breathing the scent of
cinnamon enhanced
performance on mental tasks.
The Benefits of Breakfast!
• Breakfast is important for
refueling the body after a
night’s sleep.
• Improves your ability to
concentrate during class.
Children who eat breakfast
score higher in standardized
test scores. They also are
more creative
• Prevents low blood sugar which
causes fatigue
• Improves one’s ability to
control weight. Children who
skip breakfast are almost
twice as likely to become
overweight.
• Kids who eat breakfast tend to do
better in school and have fewer
disciplinary problems.
• Kids who skip breakfast rarely make
up for missed nutrients later in the
day.
• Eating habits of adults who
successfully maintain weight loss
include eating breakfast almost every
day.
Food Additives Assignment
Instructions:
•
Each student will be provided with an
ingredient list from a food label.
•
After reading all of the ingredients in your food
label, pick 2 ingredients that you are not familiar
with (meaning you do not understand what the
ingredient is or the function it has in your food).
You are to research each of the 2 ingredients
and explain what it is (origin), the role it plays in
your food, and how the ingredient could be
harmful to the body. Provide 2 other examples
of foods that contain that ingredient, and finally
decide if you would continue to eat that product.
•
After researching the 2 ingredients on your food
label, research the 5 ingredients listed below.
(Be Specific as possible)
1. Polysorbate 60 2. Aspartame
3. BHT 6. Monosodium Glutamate 4. Caramel
Color 5. TBHQ
•
You must type your responses in paragraph form.
You must also answer all of the following 6
questions about each ingredient in order to earn
full credit. Use MLA format and provide 5
credible sources on works cited page.
http://www.consumerreports.org/cro/news/2014/01/caramel
-color-the-health-risk-that-may-be-in-your-soda/index.htm