Transcript Nutrition ppt

NUTRITION
DEFINITIONS
• Nutrition
– Process by which the body takes in and uses food
• Calories
– Units of heat that measure the energy used by the body
and the energy that foods supply to the body
• Nutrients
– Substances in food that your body needs to grow, to repair
itself, and to supply you with energy
• Hunger
– A natural physical drive that protects you from starvation
• Appetite
– A desire, rather than a need, to eat
NUTRIENTS
• The body needs the following essential nutrients to
function properly:
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Protein
Carbohydrates
Fats
Vitamins
Minerals
Water
NUTRITION
• Good nutrition enhances the quality of your life as well as
helping to prevent against diseases
• Provides you with calories and nutrients for maximum energy
and wellness
INFLUENCES
• Hunger and appetite
• Emotions
• Your environment
• Cultural and ethnic background
• Convenience and cost
• Advertising
CARBOHYDRATES
• Starches and sugars
• 4 calories in 1 gram of carbohydrate
• Preferred source of energy
• Simple
• Sugars (fructose, glucose)
• Complex – must be broken down into simple before
they can be used
• Starches (whole grains, seeds, legumes)
CARBS CONTINUED
• When excess
carbohydrates are
present, the body
converts them and
stores them as body fat
• Essential for athletic
ability
• Dietary fiber
– Complex carbs
– Made mostly of plant
material that cannot be
absorbed by the body
FIBER
• Indigestible complex carb
• Vegetables, fruits, and whole grains
• Helps move waste through digestive system
PROTEINS
• Nutrients that help build and maintain body
cells and tissues
• All proteins are made of 20 amino acids
• Complete
– Good amounts of all 9 essential amino acids
– Animal products
• Incomplete
– Lack 1 or more essential amino acids
– Beans, peas, whole grains
PROTEINS CONTINUED
• Builds new cells and tissues
• Most important function is role in growth and repair of
bodily tissues
• Make enzymes, hormones and antibodies
• Supply body with energy
• 3rd energy source
• Body’s building block
• There are 4 calories per gram of protein
FATS
• Fatty substance that does not dissolve in water
• Needed for proper body functioning
• 2nd fuel source in the body
• Essential fatty acids
• Fatty acids the body needs but cannot produce
FATS CONTINUED
• Saturated
• Usually solid at room
temperature
• Animal fats and tropical oils
• High intake is associated with
increased risk of heart disease
• Unsaturated
• The preferred fat
• Usually liquids at room
temperature
• Associated with a reduced risk
of heart disease
CHOLESTEROL
• Circulates in blood
• Amount it makes is used to make
cell membranes and nerve tissue,
hormones, vitamin D and bile
• Excess blood cholesterol is
deposited in arteries – increases
the risk of heart attack
• May be hereditary
CHOLESTEROL CONTINUED
• Produced in liver
• No more than 3x the amount
of LDL vs HDL
• HDL – good
• Provides SOME protection
against heart disease
• LDL – bad
• Carries cholesterol and
other fats through blood
VITAMINS
• Help regulate vital body
processes
• Needed for growth and
maintenance
• Needed for the utilization and
absorption of nutrients
• Water soluble
• Dissolve in water
• Pass easily through blood during
digestion
• Fat soluble
• Absorbed, stored and
transported in fat
• Stored in fatty tissue, liver and
kidneys
• Excess can be toxic
MINERALS
• Substances that the body can not produce but are needed
for forming healthy bones, teeth and regulating vital body
processes
• Comes from plants
• Disease can result from a lack of minerals
• Minerals help with bone and teeth formation and strength,
muscular development, blood formation, and water balance
• Calcium, Phosphorus, Magnesium, Iron
WATER
• Transports nutrients to and
carries wastes from your cells,
make up blood and control
body temperature
• Lubricates joints and
membranes
• At least 8 cups of water each
day
• You can live longer without
food than water
DIETARY GUIDELINES FOR AMERICANS
• Focus on 3 keys to healthy lifestyles:
• Smart choices from each food group
• Balance between food and physical activity
• Most nutrition out of your calories
NUTRITION LABELS
• Required to include the following information:
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Name of the food
Net weight or volume
Name of manufacturer
Ingredients
Nutrient content
CALORIE LEVELS
Age
Sedentary
Moderate Active Sedentary
Activity
Moderate
Activity
Active
14
1800
2000
2400
2200
2400
2800
15
1800
2000
2400
2200
2600
3000
16
1800
2000
2400
2400
2800
3200
17
1800
2000
2400
2400
2800
3200
18
1800
2000
2400
2400
2800
3200
MYPLATE
MyPlate – Fruits/Vegetables
• Any fruit or 100% fruit juice
• Fresh, canned, frozen, or dried, and may be whole,
cut-up, or pureed
• Any vegetable or 100% vegetable juice
• raw or cooked; fresh, frozen, canned, or
dried/dehydrated; and may be whole, cut-up, or
mashed.
• Make half your plate fruits and vegetables
• 1 ½ - 2 cups
MYPLATE- GRAINS
• Any food made from wheat, rice, oats, cornmeal, barley or
another cereal grain
• Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits
• Make ½ your grains, whole grain
• 6-8 ounces
MYPLATE - PROTEIN
• All foods made from meat, poultry, seafood, beans and peas,
eggs, processed soy products, nuts, and seeds
• Beans and peas are also part of the Vegetable Group
• 5-6 ½ ounces
MYPLATE - DAIRY
• All fluid milk products and many foods made from milk
• Choices should be fat-free or low-fat
• 3 cups
• Foods made from milk that retain their calcium content are part
of the group
• Foods made from milk that have little to no calcium, such as
cream cheese, cream, and butter, are not
• Calcium-fortified soymilk (soy beverage) is also part of the Dairy
Group.
MEAL PLAN
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Age
Male/Female
Activity Level
Breakfast/Lunch/Dinner
2 Snacks
MEAL PLAN FOR ONE DAY