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Nutrition Unit 5 Page 282 Good nutrition is essential for maintaining health and providing the energy necessary for optimal physical and mental performance. Poor nutrition is a significant risk factor in many of the leading causes of death in the U.S., including coronary heart disease, cancer,stroke and diabetes. Homework www.choosemyplate.gov 1. Click on “Get a personalized plan” on right hand side of screen. 2. Enter your age, sex, weight, height, and amount of physical activity 3. Click submit to take you to your food plan (for your current weight, if that option is given to you) 4. Print your pyramid plan What influences what we eat and drink? Personal preference Habit (p.311) Ethnic heritage or tradition (p.319) Social interactions Learned behavior Convenience and price (p.318) Body image Nutrition (health) Eating the right foods can help avoid certain diseases, prevent obesity, prevent illness, and help us recover from illness faster. Individual needs depend on : age, genetics, gender, activity level and other specific conditions. The 6 Nutrients: 1. Proteins (P. 283) – build and repair body tissues, speed up reaction in body. Complete- contains all essential amino acids Ex’s- meat, fish, poultry, milk, yogurt, eggs Incomplete-from plant sources that does not contain all essential amino acids Ex’s- grains, legumes, nuts and seeds 2. Carbohydrates (P. 284) – key source of energy maintains tissue protein, metabolizes fat and fuels the CNS. · Complex- starches and fibers Ex’s- grains, vegetables · Simple- sugars that enter the blood stream rapidly and provide quick energy Ex’s- cakes, candies, soda, ketchup Glycogen- from complex carbs, stored in muscles, converted back to glucose when needed for energy. Fiber- parts of grains and plant foods that cannot be digested, moves food through digestive system. Ex’s- whole grains, fruit, vegetables 3. Fats - P.285 Provides energy & helps the body store vitamins. No more than 30% of total calories should come from fat. Dietary Fat Saturated – solid at room temperature (most unhealthy) No more than 10% of calories should come from sat. (fried foods) - raises LDL’s Trans-fatty Acids –vegetable oils processed into solid fats (hydrogenation- increases shelf life) - same effect on body as Sat. Fats Unsaturated- from plant products and fish Polyunsaturated- sunflower, corn and soybean oil Monounsaturated – olive and canola oils fat Fat circulating in the blood & body fat – Triglycerides (about 95% of total body fat) – Cholesterol (about 5% of body fat) • Fat like substance made by the body and found in certain foods. • High Density Lipoproteins (HDL) - Good • Low Density Lipoproteins (LDL) - Bad P. 286 4. Vitamins – Enhance the body’s use of carbs, protein and fats. Critical in the formation of blood cells, hormones, neurotransmitters, and genetic material. Fat-Soluble – A, D, E, K (dissolves in fat,can be stored in the body) Water-Soluble – Vitamin C, B’s and Folic Acid (dissolves in water, can’t be stored by the body) P. 287 5. Minerals – Vital for healthy growth of teeth and bones, helps in muscle contraction, nerve reaction and blood clotting. Macro Minerals – Required in amounts larger than 100mg Calcium, Chlorine, Magnesium, Phosphorus, Potassium (keeps fluids balanced with in cells), Sodium (water balance in cells) and Sulfur Trace Minerals – Needed in very small amounts Chromium, Copper, Fluoride, Iodine, Iron Selenium and Zinc P. 289 6. Water- most important nutrientinvolved with all body processes – Dehydration- condition in which water content of body has fallen extremely low. Calorie Unit of energy produced by food and used by the body • Fat = 9 calories per gram • Carbs = 4 calories per gram • Protein = 4 calories per gram Weight Control 1 lb of body fat = 3,500 calories Caloric intake +/- caloric expenditure = weight gain/weight loss If over a 5 day period you consume 2,000 calories a day and burn 4,200 calories a day, how will it affect your body weight? 1. Gain or Lose weight? 2. How many pounds? Metabolism p.327 The rate at which food is converted into energy Basal metabolic rate (BMR)– the number of calories the body uses at rest Nutrition Log Project 70pts. http://www.nutri-facts.com/ http://www.dietfacts.com/ Must have: 1. Record all foods and drinks for 5 days 2. Calories, Total Fat, and Saturated Fat for each item 3. Total Each DAY, activity time and water included 4. Evaluate your diet in a one page paper, comparing your diet to choosemyplate.gov recommendations Herbal Supplements P. 288 officially classified as food not drugs. - Not FDA approved - Creatine- taken by athletes in an effort to increase muscle size, strength and overall weight gain. Protein Supplements- helps to build muscle, need about 1 g of protein per body lbs. * Questions to ask before taking? Food Labels - What to know: Nutrition facts Serving per container Calorie listing Calories from fat % Daily value Ingredients Dates P. 290-292 Required by Law• food name • weight/ volume • manufacturer • ingredients • nutrition facts Food Health Claims P. 291 HealthyFat FreeLow FatLeanLightCholesterol FreeFresh- LessHigh- Dietary Guidelines - P. 299 designed to promote health, the guidelines are updated every five years. **Refer to Table and wksht Food Guide Pyramid Number of servings recommended for you depends on your age, activity level, and size (weight/ height) www.choosemyplate.gov Differences between the new pyramid and the “old” food guide 1. All meats ______________________ 2. All breads______________________ 3. Some oils______________________ Eating Disorders P. 334 1. Anorexia Nervosa- when a person starves themselves Signs- P. 335 2. Bulimia- when a person binges and purges Signs- Binge Eating & Obesity P.336 Obesity – 20% over desired body weight Diet & Cancer P. 303 Guidelines to reduce the risk of cancer Antioxidants – Protects cells from being damaged by oxidation Eat fiber rich foods, fruits and veg Variety of foods Limit saturated fats Heart Healthy Diet Unsaturated fats Whole grains Fruits Vegetables