Transcript NUTRITION
NUTRITION Goal of Nutrition To meet the recommended nutrient intakes within individualized energy needs. Requires _____________, ___________, ___________ Nutrient-Dense Foods Limit intake of: 1._______________ 4. ________________ 2._______________ 5. ________________ 3._______________ 6. ________________ What do foods provide us with? “Essential” Nutrients Protein Carbohydrate Fat Water Vitamins Minerals ________________ ________________ ________________ ________________ ________________ Calorie: a unit of measurement of the amount of energy we obtain from a food 1 1 1 1 gm Pro: ___ kcal gm CHO: ___ kcal gm Fat: ___ kcal gm Alcohol: ___ kcal 1 pound body fat: _______ kcal 1 Big Mac: 560 kcal 1 Lg Fries: 450 kcal 12 oz pop: 160 kcal 1 sl wbread: 65 kcal Protein Functions: Important parts of muscle, bone, blood, enzymes, some hormones, cell membranes Tissue growth & repair Major Sources: Meat, fish, poultry, eggs, dairy products, legumes, nuts Recommendations: (_______________________) Choose lean meats, eat legumes or nuts/seeds for at least one protein serving/day Protein cont… Made of amino acids (building blocks) - 9 essential Complete protein: contains all of the essential amino acids (animal sources) Incomplete protein: missing one or more of the essential amino acids (plant sources) Carbohydrates Functions - Supply energy to the CNS and blood - Primary fuel source of the body for activity Major Sources - Grains, fruits, vegetables, milk Recommendations: (__% - __% of total kcal) - Choose whole grains, a variety of fresh darker colored fruits and vegetables, limit refined sugars Carbohydrates cont… Simple carbohydrates (sugars) - Monosaccharides – 1 sugar molecule - Disaccharides – combo of 2 monosac. Natural CHO’s: Fruits, vegetables, milk Refined CHO’s: High fructose corn syrup, etc. Carbohydrates – cont. Complex Carbohydrates (starch & fiber) - Polysaccharides – long chains of saccharides Starch (whole grains, breads, cereals, pasta, potatoes) Fiber – structural component of plants that humans can’t digest Glycemic Index The measure of a person’s blood glucose response to a carbohydrate-containing food. High glycemic value: foods that raise blood glucose levels rapidly and high, resulting in a corresponding rapid increase in ________. Associated with: - ________________________ - ________________________ - ________________________ Dietary Fiber – 2 types Soluble Fiber Sources: Oat bran, barley, legumes, inside of fruits and vegetables Benefits: - Lowers _________________ - Slows absorption of _______ Dietary Fiber – cont. Insoluble Fiber Sources: Wheat and corn bran, whole grain cereals, skins of fruits and vegetables Benefits: - Protection against colon cancer - Protects against constipation, diverticulosis Fat (lipids) Functions - Supply energy, insulate and cushion organs, help absorb fat soluble vitamins Major Sources - Animals foods, nuts & seeds, fish, grains Recommendations (__-__% of total kcal) - Limit saturated and trans fats, increase poly-and-monounsaturated fats, increase omega-3 fatty acids Two Major Types of Fats Triglycerides (glycerol + 3 fatty acids) - Saturated - Monounsaturated - Polyunsaturated Cholesterol – a white, waxy substance originating only in animals Saturated Fats Solid at room temperature Primarily from animal sources Health Impact - Raises “bad” LDL-cholesterol levels increasing risk of cardiovascular disease - Increases the risk of ___________ ______________________ cancers Unsaturated Fats – 2 types Usually liquid at room temperature Primarily from plant sources Monounsaturated & Polyunsaturated Monounsaturated Fats Sources: Olive, canola, avocado, peanut, many nuts Health Impact - Lowers “bad” LDL cholesterol levels - Helps reduce blood pressure and blood triglyceride levels Polyunsaturated fats (2 subgroups) Omega-3 Fatty Acids Major Sources: Cold water fish, flaxseed, soybean Health Impact - ______________________________ - ______________________________ - ______________________________ Polyunsaturated fats (2 subgroups) cont… Omega-6 Fatty Acids Major Sources: Corn, soybean, and cottonseed Health Impact - Lowers “bad” LDL cholesterol levels Note: If consumed in excess in relation to intake of omega-3’s can lower “good” HDL cholesterol Trans Fatty Acids Produced when hydrogen atoms are added to unsaturated vegetable oils in a process called “hydrogenation”. - TFA’s Raise “bad” LDL-cholesterol levels - TFA’s Lower “good” HDL-cholesterol levels Top 10 “Trans Fat” Foods Spreads Packaged foods Soups Fast food Frozen foods Baked goods Chips & Crackers Breakfast foods Cookies & Candy Toppings & Dips “Blood” Cholesterol Cholesterol carried in the blood – the amount and types determined by: 1. Dietary cholesterol - consumed 2. Liver production of cholesterol Cholesterol is carried in blood via lipoprotein packages Lipoprotein Packages “Old” Food Guide Pyramid A Healthy Diet… Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products Includes lean meats, poultry, fish, beans, eggs, and nuts Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars Vitamins Humans need 13 vitamins - 4 fat soluble (A,D,E,K) - 9 water soluble (C, B-complex) Degradation 1. _____________ 2. _____________ 3. _____________ Nutrients and Disease “Deficiencies” Folate - ______________________ - ______________________ Calcium - ______________________ Iron - ______________________ Nutrients and Disease “Excesses” Iron - ___________________________ Vitamin A - _____________________________ - _____________________________ Preventing Osteoporosis Defined: Weakening of bones leading to postural deformities and breakage Adequate calcium intake Adequate vitamin D & K intake Exercise (weight bearing, resistance – ___%) Avoid: smoking, alcohol, caffeine, high protein intake, high vitamin A intake, phosphoric acid, amenorrhea (female) Incidence of Osteoporosis Free Radicals (oxidants) Unstable oxygen molecules due to having an unpaired electron that can react with fats, proteins, and DNA causing cell damage or mutation. Sources of Free Radicals 1. 2. 3. 4. 5. 6. 7. ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ Antioxidants Substances that have the ability to neutralize free radicals before they damage body tissues Sources: - Internal - External 1. ______________________ 2. ______________________ Oxidative Stress When exposure to free radicals exceeds the body’s supply of antioxidants causing damage to cell membranes and mutating genes. Implicated in aging, cancer, heart disease, and other degenerative diseases.