Transcript Nutrient Needs - HealthMarkowski

Nutrition
 What is nutrition?
› “the process by which the body takes in and
uses food for growth and metabolism”
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Why should we care about good nutrition?
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Helps prevent diseases
Provides you with energy to live your life
Helps with quality of our life:
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Dull and dry hair, Pale and flaky skin, Brittle nails
Irritability and moodiness
sleep issues
Poor concentration
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STAND UP!!
› Sit DOWN if
 someone in your family died of heart disease
 Someone in your family died of cancer
 Someone in your family has diabetes
 Someone in your family is overweight or obese
› Did you know that poor eating habits are
linked to developing heart disease, cancer
and diabetes???
How does food give us energy?
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Calories = ENERGY (basically) in our food
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Need about 2000 calories per day
 Complex carbohydrates = 50%
 Healthy fats = 30% (suprising, yes?)
 Lean protein = 20%
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How much energy is in food?
› Carbohydrates= 4 calories/gram
› Protein= 4 calories/gram
› Fat= 9 calories/gram
6 categories of Nutrients
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These give energy/calories
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1. Carbohydrates
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2. Proteins
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3. Fats
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These have NO calories &
help us turn food into energy
• 1. Vitamins
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2. Minerals
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3. Water
Why & when do we really eat?
Hunger v. Appetite
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Hunger:
› Body’s cue that you NEED food for energy
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Appetite:
› Psychological desire to eat a particular food
for reasons OTHER than energy
 Social, Emotional, boredom
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5 things to take note of :
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Serving Size
2. Calories per serving
3. Fat
4. Carbohydrates
5. Protein
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here at the FDA site
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Cereal?
› ½ cup to 1 cup depending on type
Milk or juice?
› 8- 10oz
Peanut butter or salad dressing?
› 2 tablespoons
Ketchup?
› 1 tablespoon
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Ice cream?
› ½ cup 
Carbohydrates 50% of diet
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Function: Fastest and most efficient source of energy
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2 types of carbs:
› Simple carbs: provide quick energy, lead to weight gain
 Sugar, juice, soda, candy
› Complex carbs: long lasting energy, helps with weight loss
 Fruits ,veggies and whole grains
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Efficient and long lasting energy
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HELP people lose weight because they are filling
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Examples: PLANTS like fruits, veggies & whole grains like brown rice,
oats, quinoa
› When you see the food in its original source = healthy
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50-65% of diet
~1200 calories/day
Quick energy  extra leads to weight gain
 “Empty calories” – little vitamins/minerals and don’t make
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you feel full
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Digestion starts in mouth due to salivary amylase
› So: If it dissolves in your mouth, it is made of simple carbs!
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Examples: sugar, candy, soda/juice, white breads/pasta
How do simple carbs make us fat
if there is no fat in them?
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Body will STORE unused energy from ANY food in
the form of….. FAT!
› Simple carbs make fast energy, so if we don’t use it, the
only way we can store is energy is through FAT
 We can’t store ATP, unfortunately
› Even “Fat free” foods can make you fat!
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Why fat? It is the most efficient storage of energy
per gram because ______________________
› Remember # calories per gram for fat?
FIBER! A complex carbohydrate
2 types:
Insoluble: prevents
constipation by absorbing
water & creating “bulk”
2. Soluble: Reduces
cholesterol in blood by
forming gel-like substance
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Need 26-34g per day!
› #1 nutrition deficit in US
is fiber
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Functions:
› Growth and maintenance of skin, muscle, bone
› Enzymes
› Hormones (adrenaline, testosterone, estrogen)
› Antibodies
› Fluid balance
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20 amino acids needed (11 we make ourselves, 9 we must eat)
› Complete protein: food with all 9 “essential” aa’s
› Must eat these EVERYDAY
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Complete LEAN protein:
› Beef /chicken/pork/ turkey
 (85% meat or better without skin/frying)
› Fish
› Soybeans / Tofu / edamame
› Quinoa
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Incomplete LEAN protein:
› Reduced-fat Cheese & milk
› Beans & Rice
› Eggs
› “healthy” Nuts (almonds, pecans, walnuts)
› Greek yogurt
› Natural PB
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Functions:
› Growth & nerve function
› absorbs vitamins A D E & K
› reserve supply of energy, insulation & protection
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Teens need 65-90g of “good fat” per day
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Types:
Triglycerides: saturated & unsaturated fats
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These are the ones we eat
2. Sterols: cholesterol (we make it and eat it)
 HDL = good
LDL = bad
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 MonoUNsaturated (MUFAs): “BEST FAT” because it *lowers
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Polyunsaturated: good fat that raises HDL
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 Saturated: “bad fat”, raises LDL, but we need small
amounts as it is often found with healthy fats
LDL and raises HDL
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(olive, avocados, peanut oils, & nuts & nut butter)
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(fish, vegetable oils)
› Hint: the more solid at room temperature, the more saturated fat
there
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fatty meats, skin, cheeses, whole fat dairy, coconut & palm oils
 Trans fat: WORST FAT ever as it CLOG ARTERIES!!!! Leading
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to heart disease
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“Franken-fat” vegetable oils
shelf life and add flavor,
 Check out “bag of fries” on my wall
used to prolong
Calories per day?
 From which types & how many daily?
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› Carbohydrates
› Proteins
› Fats
Start looking at nutrition facts
 Start thinking about “good for you”
rather than just “tastes good”
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Goal: create a menu containing 50% complex carbs, 30% healthy fats,
20% lean proteins
› We will need the following:
 Fresh cut up apples/strawberries/oranges, grapes,
pineapple/dried apricots
 Bittersweet or semisweet baking chocolate (to dip fruit in)
 Cut and ready to eat veggies or salad
 Reduced fat cheddar cheese
 Black beans, white beans, kidney beans
 Salsa / corn tortilla chips
 Ground turkey (85% or higher) or Ground venison
 Natural Peanut Butter / Reduced sugar jelly / rice cakes
 Skim milk and seltzer water and diet or light juice
 Cookies or brownies made by replacing butter and/or oil with
apple sauce and eggs with double the egg whites
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Chocolate milk
French fries
Broccoli
Sour patch kids
Bananas
Nat’l Peanut butter
Tuna fish
Frozen mixed veggies
Baked beans
Granola bar
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Steak
Whole grain bread
Coca cola
Pop tarts
Muffin
Eggs
Ice cream
Fat free frozen yogurt
Butter
ketchup
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Write down everything you ate & drank
› For one full day, honestly
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Figure out what nutrients the food
provides:
 Complex or simple Carbs, MUFA, PUFA or
saturated Fats, lean or fatty Protein? A
combination
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In Notes section: write a summary of how successful
you were at meeting (or not) your nutritional requirements of
50% complex carbs, 30% healthy fats and 20% lean protein
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Functions
› substances in food that help ENZYMES work to:
 Digest, grow, nerve function, wound healing
› Antioxidants (fight free radicals – it’s a good thing!)
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2 types:
› Water soluble (C, H & all B’s)
› Fat soluble (A, D, E, K)
› Best Sources: fruits, veggies, whole grains, lean meats
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Can’t be stored in body (extra leave as urine)
› Need them everyday!: C, H, all Bs
 Vitamin C (Ascorbic acid): citrus, veggies
 Vitamin B1 (Thiamin): whole grains, beans/peas
 Vitamin B2 (Riboflavin): whole grains, dairy, greens
 Vitamin B3 (Niacin): whole grains, meat, nuts
 Vitamin B5 (Pantothenic acid): meat, whole grains
 Vitamin B6 (Pyridoxine): meat, whole grains, nuts
 Vitamin B9 (folic acid): greens, whole grains
 Vitamin B12 (Cobalamin): meat, dairy
 Vitamin H (Biotin) : greens, whole grains
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C (ascorbic acid): maintain healthy
capillaries, skin and teeth, heal wounds,
prevent scurvy & iron absorption
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Vitamin B9 (folic acid): builds red blood
cells and DNA, prevents birth defect
spina bifida
Stored in the liver; not needed each day
 Vitamin A: dairy, bright colored veggies
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› Vision, tissues, skin, reproduction and growth
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Vitamin D: dairy, fatty fish, SUNLIGHT
› Helps absorb calcium and phosphorus in blood
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Vitamin E: nuts, seeds, oils
› Antioxidant, protects cells from free radicals during
oxidation
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Vitamin K: green, leafy veggies, some fruit
› Essential in blood clotting and bone health
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Function:
› part of body structure
› Help boost vitamin absorption & metabolism
Know these 4 major minerals:
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Calcium: Bone mass, muscle contraction, blood clots,
› 85% of bone structure is formed by teen years! BUILD NOW!!
 Works BEST with it’s BFF Vitamin D!!!!!!!!!!!
 green veggies, dairy, peas, beans
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Sodium & Potassium: retain proper fluids, regulate muscle
contraction and nerve transmission;
› fuel the “Sodium-Potassium Pump”
 salt & fruits, bananas, dairy, meat, peas and beans
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Magnesium: Heart function, nerves & muscles work properly
 whole grains, green veggies, nuts
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Iron: Makes hemoglobin to carry O2
› meat, veggies, dried fruit
› Anemia results from too little iron in the diet = fatigue
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Zinc: Aids immune system, wound healing, growth
› meat, dairy, beans, eggs, supplements (Zicam)
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Fluroide (modern water supplies, some bottled)
› Prevent tooth decay and strengthen bones
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Part of every cell, without water, cells die
Chemical reactions (digestion, absorption)
Transportation (dissolving of nutrients; blood)
Cushioning and moisturizing joints, tissues,
and organs (weeeeee!! Roller coasters)
Waste removal (urine, feces)
Temperature regulation (sweat)
Breathing (moistens air breathed in & out)
½ should come from water
 Fruits, veggies, milk, eggs, pasta, and
meats can give you the rest
 If it has CAFFIENE in it, it does NOT COUNT!
 Signs of dehydration:
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› Headache
› Dark, smelly urine 
› Muscle fatigue
› Fainting
How can we lose or gain
weight in a healthy way?
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Remember basic math of weight:
› If calories eaten = calories burn : maintain
› If calories eaten > calories burned: gain
› If calories eaten < calories burned: lose
• There are NO short cuts, no pills, no special energy
drinks/teas, etc, purging or restricting that will help you!
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What does “eat right” really mean?
› “Real whole foods” in a natural form will have the most
vitamins and minerals too
› Plenty of _________carbohydrates like ____________
› Plenty of ___protein like ____________
› Healthy fats like _________ & _________like __________
› Water _____________________
› About ___________ calories per day
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There is NO HEALTHY weight loss or gain
WITHOUT exercise!!!!!!!
› 30-60 minutes EVERY DAY of moving your
body and increase heart rate (FITT)!
 It’s all about LIFESTYLE change
› Fuel your body with the same quality you
fuel your car!
› Get rid of the “taste good” excuse
› Notice the foods that are NOT in this presentation??
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FYI: There are 3,500 calories in 1 lb. of fat
› Reducing daily diet by 500 calories for 7 days should result
in a loss of 1 lb. per week
› http://www.mayoclinic.com/health/calories/WT00011
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Hypertension: too much sodium, increases BP, reduces
calcium in bones, leads to heart attack
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Type II Diabetes: too much sugar in the diet
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Obesity: too many calories, dangerous weight gain
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Gouty arthritis: too much protein or salt in the diet
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Osteoporosis: too little calcium, body takes it from densest
bones
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Blindness: too little Vitamin A, or TOO MUCH sugar in the
blood
Nutrition Review
› Vocab: nutrition, hunger, appetite, calories, water, vitamins,
minerals,
› Carbohydrates: functions of carbs, simple vs. complex, fiber (both
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soluable and insoluble), glucose, salivary amylase's function of carbs
in general
Protein: sources and functions of proteins
Fats: monounsaturated (MUFA, PUFA, Trans) why they are good/bad,
HDL, LDL (cholesterol), and functions of fats, why body uses fat as
storage?
Vitamins: functions in general, and specifically C, D, B9 (folic acid)
Minerals: Iron, Calcium, Zinc, Sodium- Potassium pump
4 reasons why water is essential
5 things to look at on the nutrition facts label
3 signs of dehydration
Detailed essay and healthy weight gain/loss (How many calories a
day? From where exactly? What foods give us the best sources of
these "nutrients" that we need? How much exercise do we need
and how often?)
Calorie per gram practice
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Nutrition Facts: Cheez-it
Calories: 150
› Serving size??
 (27 crackers)
Fat= 8g
› 8g*9cal/g=72 calories
Carbohydrates = 17g
› (17*4cal/g)=68 calories
Protein = 3g
› (3*4cal/g) 12 calories
› Where are most of the calories coming from?
Calorie per gram practice:
Nutrition Facts
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Bacon
Calories: 80 (2 slices)
Fat= 6g
Carbohydrates = 0g
Protein = 4g
Where are most calories
coming from?
Tator Tots (6 pieces)
 Calories: 165
 Fat=5g
 Carbohydrates=16g
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› Fiber 1.5g
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Protein = 2g
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Where are most calories
coming from?