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Chapter 10 Nutrition & Health 10.1 The Importance of Nutrition The food you eat affects your health and quality of life Nutrition-the process by which your body takes in and uses food (refers to the study of the way in which the substances in food affect our health) Nutrients-substances in food that your body needs to grow, repair itself, and supply energy 10.1 Influences on Food Choices Difference between Hunger and Appetite People eat for two reasons Hunger – The body’s physical response to the need for food/fuel – Symptoms: hunger pangs, weakness, dizziness, nausea, and loss of concentration – Symptoms are relieved by eating Appetite – The psychological desire to eat based on the pleasure derived from eating – Influenced by taste, texture or aroma of certain foods 10.1 What influences eating behaviors Environmental factors can influence your eating behaviors(friends; time & money; advertising) Social influences are among the most important of these factors Family experiences, cultural heritage, cost and other factors can often determine the kinds of food you eat Emotional factors –turning to food to deal with emotional needs 4.1 What influences eating behaviors Household Structure Occupation Income Level Physiological Make-up Level of Education Eating Behavior Location of residence Cultural background Nutritional Knowledge Religious beliefs Health Beliefs 10.1 Some health problems related to diet Short term conditions – Fatigue – Bad moods – Depression Long term conditions – – – – – – – – – Obesity Heart disease Stroke Adult-onset diabetes High Blood pressure Cirrhosis of the liver Tooth Decay Cancer Dietary deficiency diseases (scurvy, anemia) – Birth defects in infants You Are What You Eat What does this mean? If you eat only celery, will you become a vegetable? Explain… 6 Essential Nutrients Each nutrient has and important role(s) in keeping the body healthy. THE 3 GENERAL FUNCTIONS OF ALL ARE: Provide energy Promote Growth & Development Regulate Body Functions Calorie – A unit of measurement /it measures the energy content found in food – 1 nutrition calorie = 1 kilocalorie – 3,500 calories = 1 lb. Only 3 out of the 6 essential nutrients provide calories/energy Do you know which ones they are??? Carbohydrates, fats, & proteins 10.2 Essential Nutrients Carbohydrates – A class of nutrients containing complex sugars, simple sugars, glycogen, and dietary fiber – Our main source of energy – 1 gram of carbohydrates provides 4 calories of available energy – Carbohydrates should make up 60 percent of your daily calories (300 gm) – Food sources: breads, grains, pasta, rice, cereal, vegetables, sugars 10.2 Essential Nutrients Carbohydrates Carbohydrates can be divided into 3 classes based on their size and structure: Simple sugars1. MONOSACCHARIDES ~Single bonds of sugars/immediate energy ~glucose- blood sugar ~Fructose- fruit sugars 2. DISACCHARIDEs ~Double bonded sugars (2 monosaccharides) ~ Lactose– milk sugars ~Sucrose – table sugar (produced from sugarcane) Complex 3. Polysaccharides ~Many sugars bonded together Ex: starchy foods-pasta, rice, whole grains (non sweet tasting) ~Dietary fiber- A subclass of complex carbohydrates with a high ratio of plant material that is not absorbed by the body. – It does not provide energy. Helps to protect against colon cancer; constipation; heart disease; and moves undigested food through the digestive tract. Serves as “intestinal cleaner”. 20-25 grams needed per day ~Glycogen- sugar stored in muscle (animals) and readily converted to glucose for energy. Essential Nutrients- Fats fats- A class of nutrients that supply more energy per gram than carbohydrates or protein. It’s the most concentrated form of energy in food. Stored energy -9 calories per 1 gram of fat -Fats should make up no more than 30% of your daily caloric intake (RDA) * 65g/day -Food sources: Meat, butter, oil Essential nutrients- Fat Saturated fat- (Linked to Heart Disease) Found in animal products – Fats that contain single bonds between carbon atoms and the maximum number of hydrogen atoms bonded to carbon – Solid at room temperature – Animal fats, butter, lard – Palm oil and coconut oil – Contains cholesterol – Limit to 10g/day Unsaturated fat Better for you!!! Found in plant products – Fats that contain one or more double bonds between carbon atoms and have less than the maximum number of hydrogen atoms bonded to carbon – Liquid at room temperature – Vegetable and fish oil Essential nutrients- Fat Cholesterol- a fatlike substance that is part of all animal cells and is needed for the production of some hormones and fat digestion Two types: – HDL (High Density lipoproteins): Compounds that remove cholesterol from the blood and transport it back to the liver “Good cholesterol” – LDL (Low density lipoproteins): Compounds that carry cholesterol to cells for cell purposes “Bad cholesterol” The body makes all the cholesterol that it needs Cholesterol levels should be below 300 mg/dL Essential Nutrients- Proteins Proteins – Class of nutrients consisting of long chains of amino acids, which are the basic components of body tissue and provide energy – Main Function: growth and repair of body tissues – 4 calories per 1 gram of protein – Proteins should make up 10% of your daily caloric intake RDA (50 grams) – Food sources: meat, fish, legumes, nuts, seeds, dairy products Essential Nutrients- Proteins All proteins are made of amino acids – There are 20 amino acids – 11 can be made in the body – 9 others must be supplied by food Essential Amino Acids: the group of nine amino acids that cannot be manufactured by the body and must be supplied by food Essential Nutrients- Proteins Complete Protein – A protein that contains all nine essential amino acids – Generally, foods that come from animal products (meat, fish, poultry, and dairy) contain complete proteins Incomplete Protein – A protein that lacks one or more of the essential amino acids – Most proteins that come from plant sources are incomplete proteins Essential Nutrients-Vitamins Vitamins- Organic substances that assist in the chemical reactions that occur in the body – Do not supply energy – Essential for good health – Two types: – Fat Soluble Water Soluble Fat Soluble – Vitamins that dissolve in fat and stored in body fat – A, D, E and K Water Soluble – Vitamins that dissolve in water and are not stored in the body – Any excess is excreted in urine. – Vitamin B group (B1, B2, B3, B6, B12) – Vitamin C Essential Nutrients- Minerals MineralsInorganic substances that are generally absorbed to form structural components of the body – Do not supply energy – Two types: macrominerals and trace minerals Macrominerals – Needed in larger amounts by the body – Calcium, chlorine, magnesium, phosphorus, potassium, and sodium (mg) Trace Minerals – Needed in smaller quantities – Fluorine, copper, iodine, iron, selenium, and zinc (mcg) Essential Nutrients- Water About ____ of your weight is water – 2/3 – 65-70% in males, 55-65% in females – Most of this water is found inside your cells and the rest is found outside cells and bloodstream Function: – Chemical reactions – Maintain acidity at proper levels – Help processes that occur in the body – Provides a medium to transport gases, nutrients, and waste – Regulate body temperature Water loss through perspiration cools the body Essential Nutrients- Water Dehydration- A state in which the body has lost more water than has been taken in. – Water is so vital that you can’t live for more than 10 days without it – Prolonged dehydration can lead to kidney failure and death – Required daily water intake: ~8 glasses a day/ 2 quarts – We can get our required water intake through drinking fluids and eating – How can you tell if you’re adequately hydrated? 10.3 Healthy Food Guidelines Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans. USDA US Dept. of Agriculture HHS Dept. of Health & Human Services Advise: 1. 2. 3. Make Smart choices from every food group Find your balance between food & exercise Get the most nutrition our of your calories Making Smart Choices- choosing a variety of foods from all the 5 food groups MyPyramid-an interactive guide to healthful eating and active living ~Focus on Fruits; Vary your veggies (go colors); Calcium rich (lower fat choices); Whole grains; Lean proteins (lean meats & poultry…add more beans, nuts, & seeds); Avoid ^fat, sugar, and sodium food…eat in moderation. http://www.choosemyplate.gov/ 1. Balance Food and activity- teens should get at least 60 minutes a day. (Even eating right could put on excess wt gain if you don’t burn the calories ENERGY BALANCE EQUATION Daily calories eaten should =calories burned Lose Wt?... 2. 3. Eat nutrient dense foods-more nutrients it packs in to a given number of calories 10.4 Analyzing Your Nutritional Needs Nutrition Labels Daily Reference Values (based on a 2,000 calorie diet) – Total Fat… 65 g, 30% of your total energy intake – Saturated fat… 10 g (no more than 20 g!!!!!) – Cholesterol… 300mg – Total Carbohydrate… 300g, 60% of total energy intake – Dietary fiber… 25g – Protein… 50g, 10% of total energy intake – Sodium… 2400 mg (Try to stay below this!!!!) Nutrition Label Basics- *The label tells you about the nutritional value and ingredients • Name of product • Serving size • Name/address of company • Ingredients • Nutrition Facts panel Ingredient List- appear on the label in descending order by weight. The ingredient making up the largest share of the weight comes first. Food Additives- substances added to food to produce a desired effect ~keep foods safe for a longer time (preservative) ~boost nutrient content ~improve taste, texture, or appearance Nutritional Claims Free- food contains none (fewer than 5 calories per serving) Low- can eat regularly without exceeding Daily Limits (less than 3 calories per serving) Light- 1/3 fewer calories; ½ fat & sodium (some “Light” may mean color) High- provides at least 20% of the DV for vitamins, minerals, protein, or fiber (“rich”) Reduced-25% few calories or 25% nutrients Good Source of- 10-19% of RDV (“contains, provides”) Healthy- low in fat and saturated fats; limited amounts of cholesterol and sodium …as well as provide 10% or more DV of Vitamin A, C, Iron, Calcium, Fiber, or Protein Organic – produced without the use of certain chemicals What makes up a serving size? Bread, Cereal, Rice and Pasta – 1 slice of bread, 1 oz. of ready to eat cereal, ½ cup of cooked cereal, ½ cup of rice or pasta Vegetables – ½ cup of chopped vegetables, cooked or raw; 1 cup of raw leafy vegetables, ¾ cup of fresh vegetable juice Fruit – 1 medium fruit; ½ cup of chopped, cooked or canned fruit; ¾ cup of fresh fruit juice Milk, Yogurt and cheese – 1 cup of milk or yogurt, 1 ½ oz. of natural cheese Meat, poultry, fish, beans, eggs and nuts – 2-3 oz. of cooked lean meat, poultry or fish; ½ cup of cooked beans, 1 egg, or 2 Tbs. of peanut butter counts as 1 oz of lean meat Sensible Snacks Eating Right When Eating Out Healthy snacks can keep up your energy and keep you from over eating • • • • • Fresh fruits Cut up veggies String cheese Popcorn Yogurt Bread sticks • http://features.fitnessmagazine.c om/30WorstFastFoodRestaurantC hoices.html Most menus have a nutrient dense item…tips to remember • Watch portion size • Pay attention to how they are prepared • Add fresh fruit & veggies • Go easy on toppings/sauces • Don’t drink your calories 10.4 Food Safety Each year in the US, about 76 million Americans become ill as a result food borne illnesses - FOOD POISIONING Cause–Foods contaminated with pathogens (bacteria) Botulism E Coli Salmonella Symptoms – diarrhea, cramping, fever, nausea, headache, vomiting, and exhaustion *more severe for very young children and older adults *Can be life-threatening Treatment – seek medical attention when symptoms are severe; milder symptoms- replace fluids lost and eat easily digested meals Clostridium botulinum Found: widely distributed in nature: in soil and water, on plants, and in intestinal tracts of animals and fish. Grows only in little or no oxygen. Transmission: bacteria produces a toxin that causes illness. Improperly canned foods, garlic in oil, and vacuum-packaged and tightly wrapped food. Symptoms: toxin affects the nervous system. Symptoms usually appear within 18 to 36 hours, but can sometimes appear within as few as 4 hours or as many as 8 days after eating; double vision, droopy eyelids, trouble speaking and swallowing, and difficulty breathing. Fatal in 3 to 10 days if not treated. Escherichia coli O157:H7 Found: intestinal tracts of some mammals, raw milk, unchlorinated water; one of several strains of E. coli that can cause human illness. Transmission: contaminated water, raw milk, raw or rare ground beef, unpasteurized apple juice or cider, uncooked fruits and vegetables; person-to-person. Symptoms: diarrhea or bloody diarrhea, abdominal cramps, nausea, and malaise; can begin 2 to 5 days after food is eaten, lasting about 8 days. Some, especially the very young, have developed Hemolytic Uremic Syndrome (HUS) that causes acute kidney failure. A similar illness, thrombotic thrombocytopenic purpura (TTP), may occur in older adults. Salmonella (over 1600 types) Found: intestinal tract and feces of animals; Salmonella enteritidis in raw eggs. Transmission: raw or undercooked eggs, poultry, and meat; raw milk and dairy products; seafood. Symptoms: stomach pain, diarrhea, nausea, chills, fever, and headache usually appear 6 to 48 hours after eating; may last 1 to 2 days. 30% of all food borne illness result from unsafe food handling at home Prevention: •Shopping; pick up fresh and frozen foods last •Get them home quickly/Freeze or refrigerate •Watch out for bulging cans/dented •Look at expiration dates and “use by” dates •Wash fruits and veggies •Clean utensils and surface areas with hot soapy water-clean after each separate food prep •Store leftovers in tightly seal containers in refrigerator/eat quickly •Mayo & Ketchup should be kept in refrig •Rotate older canned or dried goods to front •Cook foods long enough & at a high enough temp. Eating Out Safely One of the worst outbreaks ever in this country was in 1992 when 450 people became severely sick and some died due to contaminated hamburgers (not cooked long enough) FDA Regulations- ground meat be cooked to 155˚ Note: Eggs, even thought they have a shell can be contaminated!!!