Transcript nutrition
CHAPTER 7
FOR LIFE
THE OLD FOOD GUIDE PYRAMID
THE NEW FOOD GUIDE PYRAMID
One Size Does Not Fit All!
USDA created 12 pyramids for 12
calorie levels, from 1,000 to
3,200.
Calorie levels are based on:
– Gender
– Age
– Activity
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Anatomy of MyPyramid
ACTIVITY
Represented by the
steps and the
person climbing
them.
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SIX CLASSES OF NUTRIENTS
CARBOHYDRATES
FATS
PROTEINS
VITAMINS
MINERALS
WATER
CHAPTER 7.1 KEY TERMS
NUTRITION- THE SCIENCE OF FOOD AND THE WAYS
IN WHICH THE BODY USES IT
NUTRIENTS- A SUBSTANCE IN FOOD THAT PROVIDES
ENERGY OR HELPS FORM BODY TISSUES AND THAT IS
NECESSARY FOR LIFE AND GROWTH
CARBOHYDRATES- A CLASS OF ENERGY-GIVING
NUTRIENTS THAT INCLUDES SUGARS, STARCHES, AND
FIBER
FATS- A CLASS OF ENERGY-GIVING NUTRIENTS; ALSO
THE MAIN SOURCE OF ENERGY STORAGE IN THE BODY
PROTEINS- A CLASS OF NUTRIENTS THAT ARE MADE
UP OF AMINO ACIDS, WHICH ARE NEEDED TO BUILD
AND REPAIR BODY STRUCTURES AND TO REGULATE
PROCESSES IN THE BODY
CHAPTER 7.2 KEY TERMS
VITAMIN- CLASS OF NUTRIENTS THAT
CONTAIN CARBON & ARE NEEDED IN SMALL
AMOUNTS TO MAINTAIN HEALTH & ALLOW
GROWTH
MINERAL- CLASS OF NUTRIENT THAT ARE
CHEMICAL ELEMENTS THAT ARE NEEDED FOR
CERTAIN BODY PROCESSES, SUCH AS ENZYME
ACTIVITY & BONE FORMATION
NUTRIENT DEFICIENCY- STATE OF NOT
HAVING ENOUGH OF A NUTRIENT TO
MAINTAIN GOOD HEALTH
FIBER
KEEPS INTESTINES
HEALTHY, PREVENTS
CONSTIPATION, &
MAY HELP PREVENT
COLON CANCER &
HEART DISEASE
FATS
SATURATED
– ANIMAL
MEAT, MILK, BUTTER, &
ICE CREAM
UNSATURATED”GOOD FAT”
– PLANT
OLIVE, CANOLA,
PEANUT, CORN,
SUNFLOWER, &
SOYBEAN OIL
CHOLESTEROL
IN HUMAN & ANIMAL TISSUES
– MEAT, FISH, POULTRY, EGGS, & DAIRY
PRODUCTS
PROTEIN
COMPLETE
– ANIMAL
MEAT, EGGS & DAIRY
PRODUCTS
INCOMPLETE
– PLANT
GRAINS, VEGETABLES
*AMINO ACIDS
SODIUM
¼ TEASPOON PER DAY
PROCESSED FOODSBAKED GOODS, SNACK
FOODS, CANNED GOODS,
& LUNCHMEATS
INCREASES BLOOD
PRESSURE
– HEART DISEASE, STROKE,
KIDNEY FAILURE
CALCIUM
3 CUPS
NONDAIRY SOURCES
OF CALCIUM
– GREEN LEAFY
VEGETABLESSPINACH, BROCCOLI
– CALCIUM-FORTIFIED
FOODS-BREAD,
CEREAL, OJ
IRON
ANEMIA- FEEL TIRED & WEAK BECAUSE
THERE ARE NOT ENOUGH RED BLOOD
CELLS OR HEMOGLOBIN TO CARRY
OXYGEN AROUND THE BODY
RED MEAT- GOOD SOURCE OF IRON
WATER
ONLY LIVE FOR A FEW DAYS
WITHOUT WATER
60% OF YOUR BODY IS
WATER
8 GLASSES A DAY
80-90% OF THE WEIGHT OF
MOST FRUITS & VEGETABLES
IS WATER
HELPS GET RID OF WASTES
FROM THE BODY
REGULATES BODY
TEMPERATURE
CARBOHYDRATES
COMPLEX CARBOHYDRATES (STARCHES)
– POTATOES, BEANS, PEAS, GRAINS (RICE,
CORN, & WHEAT), PASTA, CEREALS
digestion of complex carbohydrates
takes longer. The slow absorption of
sugars provides us with a steady
supply of energy and limits the
amount of sugar converted into fat
and stored!
SIMPLE CARBOHYDRATES (SUGARS)
- CANDY, CAKES, DESSERTS, MILK, HONEY,
JUICES, AND FRUIT
Their rapid absorption increases the
chances of sugar converting to fat
Whole Grains
Whole-wheat flour
Bulgur (cracked wheat)
Oatmeal
Whole cornmeal
Brown rice
Popcorn
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For a 2000-calorie diet:
Grains: 6 ounces
(½ whole-grain)
1 oz =
1 slice bread
½ cup cooked rice,
pasta, or cereal
1 cup ready to eat
cereal
GLYCOGEN
EXCESS CARB
STORAGE
HITTING THE
WALL
Vary Your Veggies
Includes weekly recommendations for:
– Dark green vegetables
– Orange vegetables
– Legumes
– Starchy vegetables
– Other vegetables
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For a 2000-calorie diet:
Vegetables: 2½ cups
(choose more dark
green and orange)
½ cup =
½ cup raw or cooked
vegetables
½ cup cooked legumes
½ cup vegetable juice
1 cup raw leafy
vegetables
For a 2000-calorie diet:
Fruit: 2 cups
(eat
a variety)
½ cup =
½ cup fresh, frozen,
or canned fruit
1 small fruit
¼ cup dried fruit
½ cup fruit juice
For a 2000-calorie diet:
Milk: 3 cups (choose
fat-free or low-fat)
1 cup =
1 cup fat-free milk or
yogurt
1½ oz fat-free natural
cheese
2 oz processed cheese
For a 2000-calorie diet:
Meat and Bean: 5½
ounces
1 ounce =
1 oz cooked lean meat,
poultry, or fish
1 egg
1 cup cooked legumes
1 tbsp peanut butter
½ ounce nuts or seeds
For a 2000-calorie diet:
Oils: 6 teaspoons
1 tsp =
1 tbsp low-fat
mayonnaise
2 tbsp light salad
dressing
1 tsp vegetable oil
1 tsp soft margarine
Limit Discretionary (Extra)
Calories
Solid fats
Candy
Soda
Syrup
Jams/jellies
CHAPTER 7.3 KEY TERMS
RECOMMENDED DIETARY ALLOWANCES (RDA’S)RECOMMENDED NUTRIENT INTAKES THAT WILL MEET
THE NEEDS OF ALMOST ALL HEALTHY PEOPLE
DAILY VALUE (DV)- RECOMMENDED DAILY AMOUNT
OF A NUTRIENT; USED ON FOOD LABELS TO HELP
PEOPLE SEE HOW A FOOD FITS INTO THEIR DIET
FOOD GUIDE PYRAMID- TOOL FOR CHOOSING A
HEALTHY DIET BY SELECTING A RECOMMENDED
NUMBER OF SERVINGS FROM EACH OF FIVE FOOD
GROUPS
DIETARY GUIDELINES FOR AMERICANS- SET OF
DIET AND LIFESTYLE RECOMMENDATIONS DEVELOPED
TO IMPROVE HEALTH AND REDUCE NUTRITIONRELATED DISEASE RISK IN THE U.S. POPULATION
NUTRITION LABELS
INGREDIENT LIST- LISTED IN ORDER OF
AMOUNTS STARTING WITH THE LARGEST
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APPROXIMATE CALORIE INTAKES
15 YEAR OLD MALES:
ABOUT 3,000
15 YEAR OLD FEMALES:
ABOUT 2,300
CHAPTER 7.4 KEY TERMS
NUTRIENT DENSITY- MEASURE OF THE
NUTRIENTS IN A FOOD COMPARED WITH
THE ENERGY THE FOOD PROVIDES
– EMPTY CALORIES
VEGETARIAN- DIETARY PATTERN THAT
INCLUDES FEW OR NO ANIMAL
PRODUCTS
NUTRITION STARTING YOUNG
4-6 MONTHS- SOFT
FOODS SUCH AS
CEREALS, PUREED
FRUITS & VEGETABLES
2 YEARS- FOLLOW THE
RECOMMENDATIONS OF
THE FOOD GUIDE
PYRAMID BUT CHOOSE
SMALLER SERVINGS
Physical Activity Recommendations
for Middle and High Schoolers
60 minutes/day
– Most activities
should be
moderate- or
vigorous-intensity
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Moderate physical activities
Walking briskly
(about 3½ mph)
Hiking
Dancing
Bicycling (less than
10 mph)
Weight training
(general light
workout)
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Vigorous physical activities
Running/jogging (5 mph)
Bicycling (more than 10 mph)
Swimming (freestyle laps)
Aerobics
Walking very fast (4½ mph)
Basketball (competitive)
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ATHLETES SPECIAL DIETARY
NEEDS
HIGH IN CARBOHYDRATES
PLENTY OF FLUIDS
RECOMMENDED FLUID
INTAKE FOR ATHLETES
2 HOURS BEFORE
ACTIVITY- 2 CUPS
IMMEDIATELY BEFORE
ACTIVITY- 2 CUPS
EVERY 15 MINUTES
DURING ACTIVITY- 1 CUP
***AFTER ACTIVITY- 2-3
CUPS FOR EVERY POUND
OF BODY WEIGHT LOST
EATING WELL DURING
PREGNANCY
300- 450
ADDITIONAL
CALORIES EACH
DAY
HOW MUCH SUGAR IS IN A CAN
OF SODA???
VEGANS
DO NOT EAT ANY
ANIMAL PRODUCTS
LOWER RISK OF
OBESITY, HEART
DISEASE, DIABETES,
HIGH BLOOD
PRESSURE, &
CERTAIN TYPES OF
CANCER
MAY BE LACKING IN
PROTEIN & CALCIUM
CHAPTER 8.1 KEY TERMS
HUNGER- BODY’S PHYSICAL RESPONSE TO THE NEED
FOR FOOD
APPETITE- DESIRE, RATHER THAN THE NEED, TO EAT
CERTAIN FOODS
BASAL METABOLIC RATE (BMR)- MINIMUM AMOUNT OF
ENERGY REQUIRED TO KEEP THE BODY ALIVE WHEN
IN A RESTED & FASTING STATE
OVERWEIGHT- BEING HEAVY FOR ONE’S HEIGHT
OBESITY- HAVING EXCESS BODY FAT FOR ONE’S
WEIGHT; THE STATE OF WEIGHING MORE THAN 20
PERCENT ABOVE YOUR RECOMMENDED BODY WEIGHT
WHAT INFLUENCES YOUR FOOD
CHOICES???
ADS
EXCESS
CARBS
GLYCOGEN
EXCESS
FAT
BODY FAT
EXCESS
PROTEIN
ENERGY BALANCE
AMOUNT OF FOOD
ENERGY TAKEN IN
IS EQUAL TO THE
AMOUNT OF
ENERGY YOU USE.
BEING OVERWEIGHT CAN CAUSE
MANY HEALTH PROBLEMS
HEART DISEASE & HIGH
BLOOD PRESSURE
CERTAIN FORMS OF
CANCER, INCLUDING
PROSTATE, COLON, &
BREAST CANCER
TYPE 2 DIABETES
SLEEPING PROBLEMS
SUCH AS SLEEP APNEA
OVERWEIGHT AMERICA
http://www.ronjones.org/Weblinks/childobes
ity.html
CHAPTER 8.2 KEY TERMS
HEREDITY- PASSING DOWN OF TRAITS FROM PARENTS
TO THEIR BIOLOGICAL CHILDREN
BODY COMPOSITION- PROPORTION OF BODY WEIGHT
THAT IS MADE UP OF FAT TISSUE COMPARED TO LEAN
TISSUE
BODY MASS INDEX (BMI)- INDEX OF WEIGHT IN
RELATION TO HEIGHT THAT IS USED TO ASSESS
HEALTHY BODY WEIGHT
WEIGHT MANAGEMENT- PROGRAM OF SENSIBLE
EATING AND EXERCISE HABITS THAT KEEP WEIGHT AT
A HEALTHY LEVEL
FAD DIET- DIET THAT REQUIRES A MAJOR CHANGE IN
EATING HABITS AND PROMISES QUICK WEIGHT LOSS
BODY MASS INDEX (BMI)
BMI= WEIGHT (LB) /
HEIGHT (IN.) /
HEIGHT (IN.) X 703
200 / 72 / 72 X 703 =
27.12
Healthy Weight: Assessing Your Weight: Body
Mass Index (BMI) | DNPAO | CDC
DANGEROUS WEIGHT LOSS
PRACTICES
FAD DIETS
DIET PILLS
SURGERY
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atch?v=G0g5mZ7q8A0
TYPES OF DIETS & DIET
PRODUCTS
VERY LOW CARBOHYDRATE DIETS
LIQUID FORMULAS
STIMULANTS
FASTING
DIURETICS (WATER PILLS)
Eating
Disorders
8.3 KEY TERMS
BODY IMAGE- HOW YOU SEE AND FEEL ABOUT YOUR APPEARANCE
AND HOW COMFORTABLE YOU ARE WITH YOUR BODY
ANOREXIA NERVOSA- EATING DISORDER THAT INVOLVES SELFSTARVATION, A DISTORTED BODY IMAGE AND LOW BODY WEIGHT
BULIMIA NERVOSA- EATING DISORDER IN WHICH THE
INDIVIDUAL REPEATEDLY EATS LARGE AMOUNTS OF FOOD &
THEN USES BEHAVIORS SUCH AS VOMITING OR USING LAXATIVES
TO RID THE BODY OF FOOD
BINGE EATING/ BINGEING- EATING A LARGE AMOUNT OF FOOD IN
ONE SITTING USUALLY ACCOMPANIED BY A FEELING OF BEING
OUT OF CONTROL
PURGING- ENGAGING IN BEHAVIORS SUCH AS VOMITING OR
MISUSING LAXATIVES TO RID THE BODY OF FOOD
What are eating disorders?
Conditions that
involve an unhealthy
degree of concern
about body weight &
shape & that may
lead to efforts to
control weight by
unhealthy means.
3 types of eating disorders
Bulimia nervosa
Anorexia nervosa
Binge eating disorder
Bulimia nervosa: the dietbinge-purge disorder
Person binge eats.
Feels out of control while eating.
Vomits, misuses laxatives, exercises, or
fasts to get rid of the calories.
Diets when not bingeing. Becomes hungry and
binges again.
Preoccupation with body weight.
Blood shot eyes & sore throat
Dental problems
Depression & mood swings
Weight may be normal or near normal unless
anorexia is also present.
Anorexia nervosa: the
relentless pursuit of thinness
Intense fear of weight gain
Self starvation
Over-exercising
Preferring to eat alone
Preoccupied with calories
Extreme weight loss
Loss of menstrual periods for at least 3
months
Hair loss on head
Depression & anxiety
Weakness & exhaustion
Binge eating disorder:
Above normal body weight
Bingeing episodes accompanied by
feelings of guilt, shame, & loss of control
Treatments for eating disorders
Psychological counseling
Nutritional counseling
Medical counseling
Family counseling
Dangers of eating disorders
Hair loss
Dental problems
Broken blood vessels in the face & eyes
Dry, scaly skin
Severe dehydration
Loss of menstrual period in females
Low bone density
Heart irregularity
Organ failure
Death
What sports are eating disorders
most common in???
Athletes and Eating Disorders
Athletes tend to be highly competitive, highachieving, and self-disciplined, which can
lead to the development of an eating disorder
when these qualities are taken to the
extreme
Athletes in sports emphasizing appearance
and a lean body are at higher risk than those
in sports requiring muscle mass and bulk
Female athletes at a higher risk due to social
pressures and naturally higher percentages of
body fat than men
Transition from wanting to lose weight and
get fit to a loss of control: binging, purging,
starvation, frantic compulsive exercise
Reasons people develop eating
disorders
Influences from society and culture
Pressure due to sports, dance, etc.
Family environment
– Those with disorders often come from families preoccupied with
image, dieting
– Over 25% of those with anorexia have a relative with an eating
disorder
Severe trauma or stress
Biological factors:
– Inheriting tendency to be more likely to overreact to stress
– Serotonin in brain altered by disease and may contribute to
persistence of disorder
Athletes and Eating Disorders
Risks of injury are greater among athletes who
have an eating disorder—for example, stress
fractures
“Female athlete triad”
– Disordered eating
– Amenorrhea—stopping of menstrual periods
– Osteopenia—mild bone loss that can lead to
osteoporosis
Celebrities with eating disorders