Transcript Chapter 10 Nutrition & Health

Chapter 10: Nutrition and Your
Health
Lesson 1: The Importance of
Nutrition
Humans Live to Eat
What Influences Your Food
Choices??
Hunger vs. Appetite
Hunger is an unlearned, inborn response. It signals the NEED
for food. Appetite is a DESIRE, rather than a need, to eat.
Do you eat because of an emotion??
Factors that make a difference in your eating:
1.) Family, friends, & peers
2.) Culture & Ethnic background
3.) Convenience & Cost
4.) Advertising
Would you fill this tank with low octane
fuel & expect high performance?
• Eat right for peak performance
• Eat right to feel good (tired, lethargic or energetic?)
• Eat right for a healthy life
Lesson 2: Nutrients
- Carbohydrates
- Proteins
- Lipids / Fats
- Vitamins
- Minerals
- Water
Carbohydrates
Should make up 50-60% of your diet, 4 cal/g
2 Types of Carbs: Simple Sugars & Complex Carbs
Simple sugars are disaccharides, which are made
from monosaccharides.
Examples of monosaccharides:
glucose, fructose, & galactose
3 disaccharides (simple sugars) you should know:
~ sucrose = glucose + fructose (table sugar)
~ lactose = glucose + galactose (principle carb in
milk)
~ maltose = glucose + glucose (produced when
starch breaks down)
Complex Carbohydrates
2 Types of Complex carbs: glycogen &
starch
~ glycogen - found in meats to a limited extent,
does not occur in plants at all. Not a significant
source of carbs but performs an important role in
the body--it is the form in which the body stores
much of its glucose. When hormones send
message “release energy”, glycogen is broken
down making a sure of glucose available for
energy.
~ starch - plants way of storing glucose. Longer
lasting energy than simple sugars.
Fiber
Fiber is an indigestible complex carbohydrate
that is found in tough, stringy parts of vegetables,
fruits, and whole grains.
Although it can’t be digested and used for
energy, fiber helps move waste through the
digestive system and thereby helps prevent
intestinal problems such as constipation.
To stay healthy, eat 20-35 grams of fiber each
day.
Excellent sources: fruits & vegetables with edible
skins and whole-grain products such as bran
cereal, oatmeal, & brown rice.
Are Carbohydrates Bad??
Energy:
vs.
Body’s preferred source of energy
Too many Carbs. = excess body fat
Calculate the Sugars
Use the following equivalents to calculate the amount
of sugar:
4g. Sugar = 1 tsp.
3 tsp. = 1 Tbs.
4 Tbs. = ¼ cup
5 Tbs. = 1/3 cup
8 Tbs. = ½ cup
16 Tbs. = 1 cup
Example:
1 – 12oz. Can of soda
46 g. of sugar
46 / 4g = 11.5 tsp.
11.5 / 3 = 3.83 Tbs. (almost 4 Tbs., which is almost 1/4c.)
Proteins
Should make up 10-20% of your diet, 4 cal/g
Proteins are made from amino acids
2 Types of Protein:
~ Complete = containing all 9 essential amino acids
Ex: 1) Chicken
4) Milk
7) & many soybean
2) Fish 5) Cheese
products
3) Eggs 6) Yogurt
~ Incomplete = lacks 1 or more of the essential amino acids.
Ex: 1) Beans
3) Nuts
2) Peas
4) Whole Grains
* Consuming a combination of incomplete proteins, such as
rice & beans or peanut butter & bread, is equivalent to a complete.
What does this mean?
Eat proteins AFTER a workout or race . . . to
rebuild damaged tissues
Vegetarians MUST eat the proper
combination of incomplete proteins to insure
all 9 essential amino acids are consumed
(see book p. 116)
Protein not best source of energy --- not
good pre-game meal
Taking supplements or consuming large
amounts???  Excessive protein gets
stored as body fat!
What Are Proteins Used For?
Proteins are the vital structural
and working material of all cells,
not just muscles
Important for growth & repair
Body uses proteins to make
enzymes, hormones, &
antibodies.
Recommended Protein Intake
Convert lb to kg (lbs. divided by 2.2 = kg)
Mult. kg x .8 to get RDA in grams per day
(males under age 18, use .9)
Convert grams to ounces by multiplying
g x .0353 = oz.
Ex: Wt = 150lb female
150 divided by 2.2 lb/kg = 68kg (rounded)
68kg x .8g/kg = 54g. protein (rounded)
54g. X .0353 = 1.9 oz. of protein
Fats
Provide concentrated (most compact) form of energy
9 cal. Energy/gram
Necessary to transport vitamins A, D, E, & K
Adds flavor to food
Take longer to digest than carbs or proteins  help
satisfy hunger longer (NOT A GOOD PRE-GAME
MEAL)
Source of LINOLIEC ACID, an essential fatty acid
needed for growth & healthy skin
Most Americans consume too much fat
No more than 20-30% of your diet should be fat
“Fat is fattening.” Too much fat increases risk of heart
disease & unhealthful weight gain
Saturated vs. Unsaturated
Saturated Fatty Acid – holds all the hydrogen atoms it can.
Usually solid at room temp.
Ex:
• 1) Palm oil or Palm kernel oil
• 2) Coconut oil
• 3) Fats in beef, pork, egg yolks, & dairy products are
higher in saturated fatty acid than the fats in chicken &
fish.
A high intake of saturated fats
is associated with an increased
risk of heart disease.
Saturated vs. Unsaturated
Unsaturated Fatty Acid – has at least one unsaturated
bond (a place where hydrogen can be added to the
molecule). Usually liquids at room temp.
Ex:
• 1) Olive oil
4) Soybean oil
• 2) Canola oil 5) Cottonseed oil
• 3) Corn oin
* most vegetable fats
In contrast to saturated fats,
unsaturated fats have been
associated with a reduces risk
of heart disease.
Recommended Fat Intake
@2200kcal (women) 30% = 660 kcal =
73g fat per day
@3000kcal (men) 30% = 900 kcal =
100 g fat per day
Fat Math:
How much fat is in your food?
1.
2.
Problem solving:
Take the total grams of fat, multiply times 9 calories per gram
to find # of calories from fat.
Take ‘calories from fat’ and divide it by the ‘total calories’ to
find the % of fat in this food product.
Example:
Healthy Choice Chicken Soup
2 total grams of fat x 9 = 18 calories from fat
18 / 110 = .16 = 16% of this product is fat
*Remember, if a food product is more than 25% fat, it is not
recommended that you eat it on a regular basis.
Cholesterol
What is it??
– A waxy fat-like substance that circulates in blood. Your body uses
the small amount that it manufactures to make cell membranes and
nerve tissue to produce many hormones, vitamin D, and bile, which
helps digest fat.
Excess blood cholesterol is deposited
in arteries, increasing the risk for heart
disease.
Dietary cholesterol is only found in animal
products such as egg yolks, meats and
high-fat milk products.
HDL = high density lipoproteins
~ GOOD cholesterol
LDL = low density lipoproteins
~ BAD cholesterol
Vitamins
Vitamins = compounds that help regulate
many vital body processes, including
digestion, absorption, and metabolism of
other nutrients.
2 Types:
– Fat soluble (A, D, E, & K)
– Water soluble (all the rest)
Vitamin D is the only vitamin
manufactured by the body
Minerals
Minerals = substances that the body cannot
manufacture but are needed for forming
healthy bones & teeth and for regulating
many vital body processes.
Eat a variety of fruits, vegetables, & whole
grains to insure that you are getting all the
minerals that your body needs!
KEY MINERALS & THEIR ROLE
Calcium – bones & teeth; dairy products
Iron – rbc’s (carry oxygen); meat, liver,
spinach, beans, green leafy vegetables
(iron-deficiency anemia tired, fatigued)
Potassium – prevent muscle cramps;
bananas, potatoes
Fluoride – prevents tooth decay (added
to drinking water)
KEY MINERALS & THEIR ROLE
Phosphorous - cell metabolism, helps
maintain proper acid-base balance of
blood; milk, dairy products, peas, meat ,
fish, broccoli, whole grains
Magnesium – enzyme related to carb
metabolism, bone growth, muscle
contraction; whole grains, milk, dark
green leafy vegetables, legumes, nuts
What shape are YOUR bones in?
DID YOU KNOW???
– 9-18 year olds need 1,300mg of calcium a day!
– One glass of milk…8 oz….has about 300mg of
calcium.
– 9 out of 10 teen girls do NOT get enough
calcium a day in their diet!
– 7 out of 10 boys do NOT get enough
calcium a day in their diet!
– Birth to 20’s is when you need to deposit calcium
in your bones to ensure you have enough bone
density for the rest of your life!
Water
Vital to every body function!!!!
Carries nutrients to and transports waste from your cells
Lubricates joints and mucous membranes
Through perspiration, water helps maintain normal body
temperature
Your body uses about 10 cups of water
a day…..if you sweat, you use more.
How much water should you drink each day?
your wt. divided by 2 = # of oz.
# of oz. divided by 8oz. = # of glasses
of water per day
Lesson 3: Healthy Food
Guidelines
What 3 keys to a healthy lifestyle do the
dietary guidelines promote???
Hmm…let’s find out!
#1 – Make Smart Choices from
Every Food Group
Choose foods from every food group every
day.
Focus on a variety of fruits.
Vary your veggies by eating more dark green
& leafy vegetables and orange vegetables.
Make half your grains whole.
Eat calcium-rich foods.
Go lean on meat protein and add more
beans.
#2 – Balancing Food & Physical
Activity
Aim for a healthy weight.
Be physically active for
60 minutes every day.
For even greater health benefits and to
help control body weight, increase the
intensity or the amount of time that you
are physically active.
#3 – Getting the Most Nutrition
from Your Calories
Moderation in Fats
Moderation in Sugars
Moderation in Salt
“Everything in moderation…”
In other words, you can have a piece of
cake, just don’t eat the whole cake!
My Plate
http://www.choosemyplate.gov/
Calories
• The number of calories you consume each day
is directly related to your activity level.
• Sedentary means less than 30 min. of
moderate physical activity each day.
• Moderately Active refers to at least 30 to 60
min. a day of moderate physical activity.
• Active means 60 or more minutes a day of
moderate physical activity.
Calories
Age
Females
Sedentary
Mod.
Active
Males
Active
Sedentary
Mod.
Active
Active
14
1800
2000 2400 2000
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
Obesity in America
(map)
1)High standard of living
2)Increased mechanization
3)More sedentary leisure activities
4)Availability of food
5)Supersize portions
6)Emotional eating
7)Creeping obesity – failing to adjust eating
habits as metabolism slows
Weight Loss Guidelines
Nutritionally sound!
Lose 1-2 pounds per week max.
3500 calories = 1 pound
–
–
–
–
Increase activity by 500 cal/day = 1 lb/week
Reduce diet by 500 cal/day = 1 lb/week
Greater reduction than this slows metabolism!!!
There are no shortcuts!
“Don’t start a diet. Start a lifestyle.” Dr. Phil
“To lengthen thy life, lessen thy meals.” Ben
Franklin
Summary of Guidelines for
Eating Healthy
Find a VARIETY
Balance food with PHYSICAL
ACTIVITY
CALORIES add up no matter what
Limit your SUGAR
Watch your FAT intake
Moderate your SALT / SODIUM intake
Lesson 4: Nutrition Labels &
Food Safety
Nutrition Label Basics
Look at:
– Serving Size
– Servings Per
Container
– Calories
– Sugars
– Fats
– Ingredient
List
Name That Food:
sugar, partially defatted peanuts, partially
hydrogenated vegetable oil (palm kernel and
soybean oil), reduced minerals whey (milk),
dextrose, contains 2% or less of: corn syrup,
salt, soy lecithin, artificial color (blue 1 lake,
red 40 lake, yellow 5 lake, yellow 6 lake),
carnuba wax, resinous glaze, and artificial
flavor
Answer: Reeses Pieces
Name That Food:
Cranberries, sugar, sunflower oil
Answer: Craisins
Water, beef, beans, wheat flour, spices.
Less than 2% soy flour, natural flavors,
sugar, paprika, caramel color, salt,
monosodium glutamate, soy lecithin,
gum arabic
Answer: Chili w/beans
Product Labeling
Nutrient Content Claims
– Light or Lite
– Less
– Free
– More
– Lean
– High, Rich In
Or excellent
Source of
Food Sensitivities
Food Allergies: a condition in which the body’s immune
system reacts to a substance in some foods. (as if they were
pathogens, or foreign invaders)
Food Intolerances: a negative reaction to a food or part of
food caused by a metabolic problem, such as the inability to
digest parts of certain foods or food components.
Food Borne Illness
–
What causes it?
•
–
Bacteria and viruses
How do you minimize the risk?
1.
2.
3.
4.
Clean – wash hands thoroughly, wash all fruits & veggies
Separate – avoid cross contamination
Cook – to a safe temp. (160 degrees for ground beef, 170 degrees
for roasts and poultry, & 145 degrees for fish)
Chill - cold temp. slows the multiplication of bacteria
Conclusion
Start your day with a healthy breakfast!!!
Watch your portions!!!!
Make your plate colorful!!!!
Drink plenty of water!!!!
Exercise!!!!!
Questions??