Transcript Nutrition powerpoint

Nutrition and Your Health
Lesson #1
Calories
• Nutrition – the process by
which the body takes in and
uses food
• Calories – (kilocalories) – units
of heat that measure the
energy used the body and the
energy that foods supply to the
body)
Calories in Foods
• A gram of carbohydrates has 4
calories
• A gram of protein has 4
calories
• A gram of fat has 9 calories.
Basal Metabolic Rate
• Your basal metabolic rate (BMR) is
the amount of energy your body
needs to function at rest. This
accounts for about 60 to 70 percent
of calories burned in a day and
includes the energy required to keep
the heart beating, the lungs
breathing, the kidneys functioning
and the body temperature
stabilized. In general, men have a
higher BMR than women.
Nutrients
• Nutrients – substances in food
that your body needs to grow,
repair itself, and supply your body
with energy
Why We Eat
• Hunger – a natural physical drive
that protects you from starvation,
when stomach empty walls
contract, stimulating nerve
endings, that signal your brain to
eat.
• Appetite – a desire rather than a
need to eat (Social eating,
response to familiar situation
EAT TO LIVE
LIVE TO EAT
WHICH DO YOU DO?
Why We Eat
– Food and Emotions
• Used to meet emotional needs (eating
when depressed)
– Snack because you are bored
– Not eating
Why We Eat
• Food and your Environment
– Family, friends, peers
• Early on eating habits were developed by
your parents, you like certain foods
because you grew up eating them
• Culture and Ethnic background
– Both good and bad depending on
what your ethnic background might
be
Why We Eat
• Convenience and Cost
– Busy families may rely on foods
that can be prepared quickly
• Advertising
– Spend Millions of $$$ each year
to influence your decisions about
what foods you eat
– You must be able to analyze
messages and make
CHAPTER 5 LESSON 2
•Nutrients
6 Groups of Nutrients
– Carbohydrates
– Proteins
– Fats
– Vitamins
– Minerals
– Water
Carbohydrates
Carbohydrates
• Starches and sugars present in
foods.
• Body’s main source of energy
• Two Types
– Simple (sugars)
– Complex (starches)
Simple Carbohydrates
• sugars such as fructose (fruit)
and lactose (milk) also sucrose
(simple sugar) found in
sugarcane, sugar beets / refined
to make table sugar.
• If you have a lollipop, you're
eating simple carbohydrates.
• It's better to get your simple
sugars from food like fruit and
milk.
Complex Carbohydrates
• Starches found in whole grains (seeds,
nuts, legumes (dries beans and peas) and
tubers (root vegetables such a potatoes)
– Refined grains, such as white flour and
white rice, have been processed, which
removes nutrients and fiber
• Unrefined grains also are rich in fiber,
which helps your digestive system work
well.
• Your body must first break down complex
carbohydrates into simple carbohydrates
to use for energy.
The Role of Carbohydrates
• Body converts all carbohydrates to
glucose, (simple sugar that is body’s
main source of energy
• Glucose that does not get used right
away is stored in the liver and muscles as
glycogen.
• When more energy is needed body
converts glycogen back to glucose
• When your body takes in more
carbohydrates than you can use for
energy or store as glycogen your body
converts and stores the excess
carbohydrates as body fat.
How Carbohydrates Work
• When you eat carbohydrates, the
body breaks them down into simple
sugars. These sugars are absorbed
into the bloodstream.
• As the sugar level rises in your body,
the pancreas releases a hormone
called insulin.
• Insulin is needed to move sugar
from the blood into the cells, where
the sugar can be used as a source of
energy.
How Carbohydrates Work
• When this process goes fast - as with
simple sugars - you're more likely to
feel hungry again soon.
• When it occurs more slowly, as with
a whole-grain food, you'll be
satisfied longer. These types of
complex carbohydrates give you
energy over a longer period of time.
• That explains why a bowl of oatmeal
fills you up better than sugary candy
that has the same amount of
calories as the oatmeal.
How Carbohydrates Work
• The carbohydrates in some
foods (mostly those that contain
a lot of simple sugars) cause the
blood sugar level to rise more
quickly than others. Scientists
have been studying whether
eating foods that cause big
jumps in blood sugar may be
related to health problems like
diabetes and heart disease.
Glycemic Index
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A scale that ranks carbohydrate-rich foods by how much they
raise blood glucose levels compared to glucose or white bread.
After you eat food that contains carbohydrates, your blood
glucose level rises; the speed at which the food is able to
increase your blood glucose level is called the “glycemic
response.” This glycemic response is influenced by many factors,
including how much food you eat, how much the food is
processed or even how the food is prepared (for example, pasta
that is cooked al dente – or firm – has a lower glycemic
response than pasta that is overcooked)
Choosing foods with a low GI rating more often than choosing
those with a high GI may help you to:
Control your blood glucose levels
Control your cholesterol levels
Lower your risk of getting heart disease
Lower your risk of getting type 2 diabetes
Diabetes
Diabetes
• Each year approximately 1
million new cases are diagnosed
• Sixth leading cause of death
• Only way to diagnose is through
blood test
• Main cause of kidney failure,
limb amputations and blindness
in adults, as well as heart
disease and stroke
Diabetes
• People with diabetes have
problems with insulin that can
cause blood sugar levels to rise.
• Lifelong disease for which there is
not yet a cure.
• Two Types
– Type 1 diabetes, the pancreas does
not make enough or any insulin,
– Type 2 diabetes, the body can't
respond normally to the insulin that
is made
Type 1 Diabetes
• Accounts for 5% - 10% of all cases
• Often called juvenile or insulin-dependent
diabetes
• Occurs when the person's own immune
system attacks and destroys the cells of the
pancreas that produce insulin.
• Children with type 1 diabetes need insulin
to help keep their blood sugar levels within
a normal range.
• Without adequate insulin, glucose builds up
in the bloodstream instead of going into the
cells. The body is unable to use this glucose
for energy despite high levels in the
bloodstream.
Type 1 Diabetes
• In addition, the high levels of glucose in the
blood causes the patient to urinate more,
which in turn causes excessive thirst.
• Within 5 to 10 years after diagnosis, the
insulin-producing beta cells of the pancreas
are completely destroyed, and no more
insulin is produced.
• Can occur at any age, but it usually starts in
people younger than 30. Symptoms are
usually severe and occur rapidly.
• The exact cause of type 1 diabetes is not
known.
Type 2 Diabetes
• Most common form of diabetes. 90% - 95% of
all cases
• This type of diabetes called adult-onset
diabetes
• Person still produces insulin. But the body
doesn't respond to the insulin normally.
• Glucose is less able to enter the cells and do its
job of supplying energy. This causes the blood
sugar level to rise,
• Since the cells are not getting the insulin they
need, the pancreas produces more and more.
• Over time, abnormally high levels of sugar build
up in the blood. This is called hyperglycemia.
Type 2 Diabetes
• Eventually, the pancreas can wear out from
working overtime to produce extra insulin.
• Then, the pancreas may no longer be able to
produce enough insulin to keep a person's
blood sugar levels within a normal range.
• Repeatedly high blood sugar levels are a sign
that a person has developed diabetes.
• Type 2 diabetes usually occurs gradually. Most
people with the disease are overweight at the
time of diagnosis.
Who Gets Type 2 Diabetes
• People who are overweight have a higher risk of insulin
resistance, because fat interferes with the body's ability
to use insulin.
• Being inactive also affects the ability to respond to
insulin
• Today, more kids and teens are being diagnosed with
type 2 diabetes, probably because more kids and teens
are overweight.
– 1990 - 4% of childhood diabetes cases were type 2,
– 2004 approximately 20% of cases were type 2
diabetes
– Of the children diagnosed with type 2 diabetes, 85
percent are obese.
Who Gets Type 2 Diabetes
• Heredity: It's estimated that 45% to 80% of
people with type 2 diabetes have at least
one parent with diabetes and may have a
significant family history of the disease.
• Low activity level, poor diet, and excess body
weight (especially around the waist)
significantly increase your risk
• Race/ethnicity (African-Americans, HispanicAmericans, and Native Americans all have
high rates of diabetes)
• Age greater than 45 years
Signs and Symptoms of Type 2 Diabetes
• Urinate frequently. The kidneys respond to high
levels of glucose in the blood by flushing out the
extra glucose in urine.
• Because the child is peeing so frequently and
losing so much fluid, he or she can become very
thirsty. He or she drinks a lot in an attempt to
keep the levels of body water normal.
• Feel tired often because the body can't use
glucose for energy properly
• Weight loss despite increased appetite
Signs and Symptoms of Type 2 Diabetes
• Blurred Vision
• Tingling or numbness in hands or feet
• Sores that won’t heal / More infections
Treatment
• Insulin (Type I)
• Diet and Exercise, Maintain
Healthy Weight, Medication
(Type II)
Fiber
• Indigestible complex carbohydrate that is
found in stringy parts of vegetables, fruits, and
whole grains
• Helps move waste through the digestive
system
• Helps prevent constipation
• May help reduce risk of heart disease
• Helps reduce blood glucose levels (control
diabetes)
Proteins
Proteins
• Nutrients that help build and
maintain body cells and tissue.
• Made up of long chains of
substances called amino acids
– Body can produce 11 of the 20 different
amino acids that make up proteins
– 9 amino acids that your body cannot
produce are called essential amino acids
Types of Proteins
• Two types of Proteins
– Complete - contain adequate amounts of
all nine essential amino acids. (found in
animal products such as fish, meat,
poultry, eggs, milk, cheese, and yogurt
– Incomplete - lack one or more of the
essential amino acids. (found in beans,
peas, nuts, and whole grains, peanut
butter)
Types of Proteins
• Eating a combination of
Incomplete Proteins will allow
you to get all of the essential
amino acids that you need.
Role of Proteins
• Build new cells
• Replace damaged cells
• Makes hemoglobin, (carries oxygen to body)
Vegetarian Diets
Good Sources of Protein
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Chick peas
Brown rice
Baked beans
Broccoli
Tofu
Lentils
Soya milk
Peanuts
FATS
Fats
• A type of lipid (fatty substance that does
not dissolve in water
• Building blocks of fats are called fatty
acids
• Fatty acids that the body cannot produce
are called essential fatty acids
• Three types
– Unsaturated fatty acids (GOOD)
– Saturated fatty acids (BAD)
– Trans fat (UGLY)
Role of Fats
• Transport Vitamins (A, D, E, & K) in
your blood
• Provide energy for body
• Building blocks for hormones
• Helps satisfy hunger
• Foods high in fat also high in Calories
Fat How Much?
• Children below 2 years old fat should
not be restricted
• Ages 4-18 recommendations are
about 25%-35% of calories should
come from fat
• Adults less than 30% of diet
Unsaturated Fat
“Good Fat”
• Found in plant foods, fish, vegetable oils such as
olive, canola, soybean, corn, and cottonseed oils
• Usually liquid at room temperature
• Associated with a reduced risk of heart disease
• Three Types
– Monounsaturated
– Polyunsaturated
– Omega-3 fatty acids
Saturated Fats
“Bad Fat”
• Found in meat and other animal products,
tropical oils (palm coconut often used in
commercial baked goods) Fats in beef pork,
egg yolks, and dairy foods higher in
saturated fats than chicken and fish
• Eating to much saturated fat can raise blood
cholesterol levels and increase risk of heart
disease.
Trans Fats
• Small amounts occur naturally in beef and dairy
foods.
• Averages American eats 4.7 lbs a year (US FDA)
• Manufactures started including trans fat in
products about 20 years ago to prolong their
products self life.
• About 80 percent of trans fat in American diet
comes from factory induced
• Unlike other fats, trans fats are neither required
nor beneficial for health
• Eating trans fat increases the risk of coronary
heart disease
Sources of Trans Fats
– Fast food (fried chicken, biscuits, french
fries, apple pies)
– Donuts, muffins
– Crackers
– Cookies
– Cake, icing
– Microwave popcorn
– Canned Biscuits
Cholesterol
• A waxy substance produced by the liver and
found in certain foods
• eggs, meats, and whole-fat dairy products
including milk, cheese, and ice cream are loaded
with cholesterol
• vegetables, fruits, and grains contain none.
• Needed to make Vitamin D, some hormones, and
build cell walls
• Your body produces all of the cholesterol you
need
• To much Cholesterol can lead to heart disease
Role of Lipoproteins
• Cholesterol cannot travel along
bloodstream alone, needs to combine with
proteins which act like trucks, picking up
and transporting it to different parts of the
body. When this happens, the cholesterol
and protein form a lipoprotein together.
• Cholesterol + Protein = Lipoproteins
Cholesterol
• Two types of lipoproteins
– High-density lipoproteins (HDL) - Good
– Low-density lipoproteins (LDL) - Bad
High-Density Lipoproteins (HDL)
• “Good” Cholesterol
• About 1/3 to 1/4 of all cholesterol is
HDL.
• Carries cholesterol to liver where it
can be processed and sent out of body
Low-Density Lipoproteins (LDL)
• “Bad” Cholesterol
• Most cholesterol is LDL and most likely to
clog the blood vessels
• With high levels of LDL, Cholesterol gets
deposited on walls of arteries and forms
plaque
• Causes atherosclerosis (hardening of
arteries)
• Leads to coronary heart disease
Cholesterol
• To much cholesterol can be dangerous to
your health.
• High LDL cholesterol levels causes
cholesterol to be deposited on the walls
of arteries and form a hard substance
called plaque.
• Over time the arteries narrow decreasing
blood flow and causing a condition called
atherosclerosis or hardening of the
arteries
Atherosclerosis
Sources of Cholesterol
• Found in foods from animal
sources
– eggs
– meats
– milk
– cheese
– ice cream
What Causes High LDL
Cholesterol Levels?
• Overweight
• Heredity
• Diet - Avoid foods that are high in
cholesterol, saturated fat, and trans fat, all
of which increase cholesterol levels and
your risk of developing heart disease.
• Lack of Physical activity - Exercise
increases HDL levels,
• Age
How to Lower Cholesterol
• Eat a diet that contains many low-cholesterol
foods
• Eat a diet that is low in saturated and trans fat.
• Try using lean meat like skinless poultry. Make
sure you trim off all noticeable fat before cooking
and drain the fat from the pan after browning
meats.
• Instead of frying, try boiling, broiling, baking,
roasting, poaching, steaming, or sautéing.
• Instead of whole milk, use low-fat or nonfat milk,
• Use trans-fat-free margarine.
Vitamins / Minerals / Water
Vitamins
• Compounds that help regulate many
vital body processes including
digestion, absorption, and
metabolism of other nutrients
• Two Types
– Water Soluble
– Fat Soluble
Water Soluble Vitamins
• Dissolve in water and pass easily into
the blood during digestion
• Body does not store these vitamins
• You need to replenish them regularly
through foods you eat
Water Soluble Vitamins
• Vitamin C (ascorbic acid)
– Helps: protect against infection, helps heal
wounds, promotes healthy teeth and gums
– Found: citrus fruits, cantaloupe, tomatoes,
cabbage, broccoli, potatoes, peppers
Water Soluble Vitamins
• Vitamin B1(Thiamine)
– Helps: Convert glucose into energy or
fat, contributes to good appetite
– Found: Whole grains, liver, nuts
Water Soluble Vitamins
• Vitamin B2 (Riboflavin)
– Helps: Essential for producing energy
from carbohydrates
– Found: Milk, cheese, spinach, eggs, beef
Water Soluble Vitamins
• Niacin
– Helps: Maintain all body tissues, energy
production, utilize carbohydrates
– Found: Milk, eggs, poultry, beef, peanut
butter, whole grains
Water Soluble Vitamins
• Vitamin B6
– Helps: Essential for Amino Acid and
Carbohydrate metabolism
– Found: Wheat bran, meat, whole grains,
fish, vegetables
Water Soluble Vitamins
• Folic Acid
– Helps: necessary for production of
normal red blood cells
– Found: Nuts, and other legumes, orange
juice, green vegetables
Water Soluble Vitamins
• Vitamin B12
– Helps: necessary for production of red
blood cells and for normal growth
– Found: meat, fish, poultry, eggs, milk
Fat Soluble Vitamins
• Absorbed, stored, and transported in
fat
• Body stores in fatty tissues, liver, and
kidneys
• Excess buildup of these can be toxic
Fat Soluble Vitamins
• Vitamin A
– Helps: Maintain skin tissue, strengthen
tooth enamel, strong bones, may aid in
cancer prevention
– Found: Milk, dairy products, green veg,
carrots, liver
Fat Soluble Vitamins
• Vitamin D
– Helps: Absorption and use of calcium,
essential for normal bone and tooth
development
– Found: Milk, eggs, fortified breakfast
cereals, salmon, beef, skin produces it
when exposed to sun
Fat Soluble Vitamins
• Vitamin E
– Helps: In Oxygen transport, may slow
effects of aging
– Found: Vegetable oils, apples, peaches,
nectarines, legumes, nuts, seeds
Fat Soluble Vitamins
• Vitamin K
– Helps: Essential for blood clotting
– Found: Spinach, Broccoli, eggs, liver,
cabbage, tomatoes
Minerals
• Substances that the body cannot
manufacture but that are needed for
forming healthy bones and teeth,
and regulating many vital body
processes.
Minerals
• Calcium
– Helps: building material for bones and
teeth, Skeleton contains about 99% of
body’s calcium, heart muscle contraction,
blood clotting
– Found: leafy vegetables, fish
Minerals
• Phosphorous
– Helps: with calcium gives rigidity to
bones and teeth, essential in cell
metabolism
– Found: milk, most dairy foods, peas,
beans, liver, meat, fish, poultry, eggs,
broccoli, whole grains
Minerals
• Magnesium
– Helps: helps metabolize carbohydrates,
aids in bone growth
– Found: whole grains, milk, dark green
veg. legumes, nuts
Minerals
• Iron
– Helps: Part of Red Blood Cells, oxygen
and carbon dioxide transport system,
resistance to infection
– Found: meat, poultry, legumes, peanuts,
dries fruits, egg yolks, liver
Water
• Comprises about 55%- 60% of
body
• Vital to every body function
• Transports nutrients
• Carries waste
• lubricates joints
• enables you to swallow and digest
foods
• Drink at least 8 cups a day
Chapter #5
Lesson 4
Food Additives
• Substances intentionally added to food to produce a
desired effect
– Artificial coloring
– High fructose corn syrup (in many kinds of processed foods)
– Aspartame (artificial sweetener Equal and NutraSweet)
– Monosodium glutamate (enhances other flavors)
– Sodium benzoate (used as a preservative)
– Sodium nitrite (used for curing meat)
– Trans fat (deep-frying food, and in baked goods)
LIGHT / LITE
• Calories have been
reduced by at least 1/3
• Or Fat or sodium has
been reduced by at
least 50%
LESS
• Contains 25% Less of Nutrients or calories
FREE
• The food contains no amount or an insignificant
amount of total fat, saturated fat, trans fat,
cholesterol, sodium, sugars or calories
MORE
• The Food Contains 10 % more of the Daily
Value for a vitamin a mineral or fiber
HIGH / RICH / EXCELLENT
SOURCE OF
• The food contains 20% or more of the Daily
Value for a Vitamin, mineral, protein or fiber
LEAN
• The food is a meat,
poultry, fish or shellfish
product that has less
than 10 grams of total
fat, less than 4 grams of
saturated fat and less
than 95 mg of
cholesterol
ORGANIC
• Only foods in the categories 100% organic and Organic may display
the USDA Organic Seal.
• Other foods with varying levels of organic ingredients may be
labeled as follows:
• 100% organic - single ingredient such as a fruit, vegetable, meat,
milk and cheese (excludes water and salt)
• Organic - multiple ingredient foods which are 95 to 100% organic.
• Made with organic ingredients - 70% of the ingredients are organic.
Can appear on the front of package, naming the specific ingredients
• Contains organic ingredients - contains less than 70% organic
ingredients.
Open Dating
Expiration Date
Last date you should use product
Freshness Date
Last date food is considered fresh
Pack Date
Date food was packaged
Sell By Date (pull date)
The Last day the product should be sold
Food Allergy
• A condition in which the body’s immune system reacts to
substances in foods
– Common Food Allergies
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Milk
Eggs
peanuts (groundnuts)
nuts from trees (including Brazil nuts, hazelnuts, almonds and
walnuts)
– Fish
– shellfish (including mussels, crab and shrimps)
– wheat
Food Intolerance
• A negative reaction to a food or part of a food caused by a metabolic
problem
Foodbourn Illness (food poisoning)
• Salmonellae: Salmonellae are bacteria that
may cause food poisoning; can be found in
soil, water, raw food, and the poop of some
animals, often found in foods such as eggs,
milk, chicken, turkey, and meat
• E. coli is a common type of bacteria that can
get into food, like beef and vegetables
Minimizing Risk of Foodborne Illness
• Clean
– Avoid Cross Contamination
• Separate
– Separate raw meat, seafood and poultry from other foods
• Cook
– 160 degrees for ground beef
– 170 degrees for poultry
– 145 degrees for fish
• Chill