Transcript Chapter 9: Nutrition

Chapter 9: Nutrition
By:
Victoria Barlow
And
Aishah Khan
Good nutrition is a big part
of good health.
Nutrition enables you to
meet daily situations.
Food is used in social
gatherings, supplying our
bodies with nutrients, as an
escape, etc. but many uses
of food do not contribute
to our health.
Family friends, ethnic
background, and lifestyles
affects how we eat.
Food: fuel that keeps your body going, energy
source.
Health problems
Too much food: to heavy
High cholesterol
Complexion problems
Fad diets: diets that promote weight loss but
not healthy nutritional practices
Causes health problems and illnesses
Fad diets that restrict certain foods are harmful
Building blocks of the body
Essential for building muscles
Essential for growth and repair of body tissue
Meats and animal products are main source of
protein
Made up of amino acids
Essential in digestive process
Complete proteins: animal products (meat, eggs,
milk)
Non meat protein
Protein can be obtained from beans and rice
Not as effective: health problems, lack of
muscle, stunted growth
Fuel for our bodies
Perfect source of energy
Used by body quickly and easily
Starches and sugars
Glucose= blood sugar, is a major source of energy
2 types of carbs
Starchy carbs: good source of energy, contains
nutrients
Sugary carbs: have few nutrients
Indigestible
material
Useful in moving
waste through body
Lower risk of
certain diseases
Whole grains,
fruits, and
vegetables
Fats
Stores more energy
Not easy to convert to energy
2 major groups
Animal fats: saturated fat (meat, poultry, milk, and
eggs)
Vegetable fats: unsaturated fat (margarine,
dressing, cooking oil, and olives
Both affect cholesterol levels in blood
Cholesterol
Wax-like fatty substance
Used for building cells
Transported throughout body in blood stream
Excessive amounts result in blocked arteries
HDL and LDL
HDL (high density lipoprotein): good cholesterol
Helps remove extra cholesterol
LDL (low density lipoprotein): bad cholesterol
Leads to cholesterol build up
High cholesterol leads to health problems ( blocked
arteries: heart attacks, stroke)
No more than three times the amount of LDL than
HDL
Cholesterol levels are related to diet, heredity, and
exercise
No foods contain HDL, so increase HDL levels by
exercising and eating less saturated fats
Minerals
Calcium and Phosphorus
Develop bones, teeth, and muscles
Used in work of nervous system
Iron
Combine w/ protein to form hemoglobin (essential element in
blood)
Found in meats, leafy greens, whole grains
Iodine
Essential for proper growth of thyroid
Potassium
Maintain heartbeat, water balance, nerve transmission,
breakdown of carbs and proteins
Sodium
Helps body maintain proper balance of body fluid
Nerve transmission, cardiac functions, normal metabolism
Excessive amounts lead to hypertension
Organic, chemical substances
Need only small amounts for growth and
maintenance of body
Help with use and absorption of nutrients
Fat-soluble Vitamins
Vitamins that can be stored in fat deposits
Oversupply could cause toxicity
Ex: Vitamins A, D, E, K
Water-soluble vitamins
Dissolve in water and cannot be stored
Should be regularly consumed
Best way to get vitamins is healthy diet
Water: An Essential Element
You “can live longer without food than without
water”
Water helps you keep cool (as in body
temperature)
One cup of water every 20 minutes (2 quarts
of water a day)
The New Food Label
Contains
Serving size
Calories and fat
Percent daily values
Vitamins and minerals
Suggested daily value
Health benefits
Calculation of Percent
Fat Calories
Calculation of Fat,
Carbohydrate, and
Protein Calories
America’s average
daily fat
consumptions = 37%
Less than 30% of
total calories should
come from fat
(grams of fat*9)/calories per
serving*100
The Food Guide Pyramid
Simple guideline to help you select foods for
proper nutrition
Developed by the US Department of
Agriculture
USDA’s
Seal
USDA’s
Logo
Group
Provides
Servings
Bread, Cereal ,
Rice, Pasta
Energy, fiber,
carbohydrates,
vitamins
6-11
Vegetables
Dark green deep
yellow gives a lot
of Vitamin A
3-5
Fruit
Fiber, Minerals,
Vitamins, Citrus
fruits= Vitamin C
2-4
Milk, Yogurt
Cheese
Protein, iron,
calcium, zinc
2-3
Meat, Poultry, Fish, Protein, fat, iron,
2-3
Dry Beans, Eggs,
low fat things (fish
Nuts
poultry)
Fats, Oils, Sweets
Fat, sugar
sparingly
Determining Daily Calorie
Requirements
Basal Metabolism
Amount of energy required to simply maintain
your body at rest
Formula:
Body weight/2.2=____*24(hrs)=___calories
Use the chart on page 147 to decide the proper
amount of calories for yourself. Multiply the
number of hours spent doing these performances
to your calorie number.
Daily Diet
Keep a diet log
Diet log: record of
what you have eaten
Keep for at least 1
week
Review and check to
see that you got the
proper amount of
food from each group
on the food pyramid