Transcript PPT File - Phoenix Union High School District

IB Biology
Option A: Nutrition
Why nutrition is so
important to learn
today!
• Health Concerns
• Inactivity
• Diabetes
• Obesity
Teach your children
about food!
Diet & Obesity
related
Obesity data
Closure
Is nutrition a
relevant issue in 2013?
Why?
Is it relevant To
you personally?
Some words!
• Nutrition – The sum total of all the food
we eat and the impact (benefits and
detriments) it has on our bodies.
• Nutrient – a chemical substance found in
food that is used in the human body.
• NUTRIENT COMPARISONS
2 Types of nutrients
Essential
Non-Essential
•Nutrients our bodies need that
cannot be made in our bodies. They
must come from our food.
• Nutrients that can be made in our
bodies from other materials.
•Examples:
• Amino acids (threonine and valine,
phenylalanine)
• Fatty acids (omega-3 and omega-6)
• Minerals (iodine and calcium)
• Vitamins (A and C)
• Water
• Examples:
• Amino acids (alanine and
proline, tyrosine)
• Sugars
• Vitamins (D)
Your body needs nutrients
found in foods.
1.
Nutrients provide energy and materials for cell
development, growth, and repair.
2. You need energy for every activity and to maintain a
steady internal temperature.
Balanced nutrition
Plus :
Vitamins & Fiber
Components of the
human diet
• Protein
• Carbohydrates
• Fiber
• Fats
• Vitamins & Minerals
• Water
Ideal body weight
• The Hamwi equation:
• For women: allocate 100 lb. for the first
5 ft. and add 5 lb. for each inch over 5 ft.
• For men: allocate 106 lb. for the first 5 f.
and add 6 lb. for each inch over 5 ft.
calories
• The amount of energy needed to
raise the temperature of 1 g of water
1 degree Celsius.
• 1 calorie = 4.184 joules
• Calorie Calculator
proteins
a. Used for: replacement and repair of
body cells, growth, enzymes, muscles
b. Made up of amino acids
c. Found in beans, soy, eggs, milk,
cheese, and meat
d. Essential amino acids must be
supplied by food.
proteins
• There are 10,000 different proteins in your body!
• We cannot store them; we must consume them.
• How much do we need?
• Adults need 0.8 grams per kg of ideal body weight.
• Adolescents need 1.0 grams per kg of weight.
• (To convert pounds to kg: divide by 2.2)
• OR about 2-3 servings a day.
• Ms. Calloway needs about 45 grams of protein a day.
My protein rqmts
Carbohydrates
a. The main source of energy for your body
b. Sugars are simple carbohydrates; starch
and fiber are complex carbohydrates.
c. Sugars are found in fruits, honey, and
milk.
d. Starches are found in potatoes, bread and
pasta.
e. Fiber is found in whole-grain breads,
beans, and vegetables.
carbohydrates
• These should make up about ½ of
your diet.
• Whole grain are better choices.
• Soda/candy aren’t good options.
• Fruit juice is “so-so”. The maximum
should be one small glass of 100%
juice a day.
• How much do you need:
• 6-11 servings.
How many grams do
I need a day?
• Take your estimated calorie needs
and divide by 2.
• Take that number and divide by 4
(the amount of calories in each
gram of carbohydrate).
Fiber
• Fiber is necessary, but
technically not a
nutrient.
• Why do we need fiber?
• What are some sources
of fiber?
• Recommended daily
amount is 18 grams.
fiber
• Dietary fiber includes the parts of foods which cannot
be digested by the human body. This is mainly
cellulose, a structural component of the plant cell
wall.
•
•
•
•
•
•
Provides bulk in food, allowing you to feel full when eating
Helps regulate blood sugar
Reduces blood cholesterol
Strengthens action of peristalsis in the intestine
Reduces constipation
Dietary fiber is sourced from vegetables, nuts, whole grains
and some fruits.
fats
a. Also called lipids
b. Provide energy, help your body absorb
vitamins, insulation, brain development, etc.
c. Because fat is a good storage unit for
energy, any excess energy is converted to fat.
d. Classified as unsaturated or saturated
based on their chemical structure
e. Saturated fats are associated with high
cholesterol.
Saturated &
unsaturated
SATURATED FATS
•They have NO carbon-carbon
double bonds in a chain.
UNSATURATED FATS
•They have one or more carboncarbon double bonds in a chain.
•They can “stack” on top of each •They can NOT “stack” on top of
other, creating solid fat.
each other, so stay liquid.
Unsaturated fatty
acids
• They have one or more carboncarbon double bonds in a chain.
• Cis fatty acid: the carbon atoms
that are attached to the carbons
of the double bond are on the
same side.
• Trans fatty acid: the carbon atoms
that are attached to the carbons
of the double bond are on
opposite sides.
Cis & trans fats
• The trans molecule is relatively straight, but the cis
molecule has a kink in it.
• The trans fat structure makes it ore like a saturated fat
so is more unhealthy than cis fats.
Trans fats?????
2 types of
unsaturated fats
• Mono unsaturated fatty acids – have one
double bond
• Poly unsaturated fatty acids – have
more than one double bond.
vitamins
a. Needed for growth, regulating body
functions, and preventing disease
b. A well-balanced diet usually gives
your body all the vitamins it needs.
c. Two groups: water-soluble and fatsoluble
d. They are organic!
e. They are found in plants and
animals.
Vitamin c
• Vitamin C is water-soluble and
acts as a coenzyme to combine
with larger molecules to form
active enzymes.
• It has been found to help
respiratory tract infections,
prevent cancer, and many other
metabolic reactions.
• The most common food sources
are: citrus fruit, vitamin C tablets
and orange juice.
• Ideas about the “ideal” amount of Vitamin C we need
has changed significantly over the years.
1968
1974
1980
1989
2010
60 mg
45 mg
60 mg
60 mg
90 mg
• It still varies among different countries.
Methods to
determine rdi
• The recommended daily intake (RDI) of vitamin C is
the amount required to meet the needs of almost all
healthy individuals for a given age group and gender.
• The older method determined the amount necessary to
prevent deficiency diseases (scurvy).
• The recent method determines how much is needed
for general protection, without excreting it in the urine.
Megavitamin therapy
• This involves taking vitamin doses larger than the
RDI in order to achieve a beneficial effect.
• With Vitamin C, 2 (controversial) reasons to do this:
• To stop upper respiratory infections (the common cold)
• To prevent cancer
• The research varies:
• There is some data that says if is somewhat helpful.
• There is some data that says 1-3 g. does NOTHING helpful.
• There is some data that says in dosages above 100 grams, it
may help.
• WATCH “FOOD MATTERS” and research Linus
Pauling.
Rebound
malnutrition
• When someone takes a large
amount of vitamins and their body
is used to excreting a large amount
of it.
• Should they stop taking the
vitamin, the body may continue to
excrete at high amounts, creating a
deficiency.
Vitamin d
• Vitamin D is a fat-soluble vitamin whose primary role
is as a regulator.
• It can prevent diabetes, heart disease, cancer, and
mental illnesses.
• It regulates the levels of calcium in our blood.
• It can be made in the skin when exposed to UV light.
Vitamin d
• To prevent vitamin deficiency disorders, doctors
recommend getting enough vitamin D (as a
supplement or in sunlight).
• But be careful! Too much exposure to the sun puts you
at risk for skin cancers such as malignant melanoma.
Vitamin B
• Vitamin B is actually a group
of 8 water soluble vitamins.
• They help with metabolism,
the immune system, the
nervous system, cell growth,
skin health and muscles.
Vitamin b complex
• B1
thiamin
RDA 1.5 mg
• B2
riboflavin
RDA 1.3 mg
• B3
niacin
RDA 15 mg
• B5
Pantothenic acid
RDA 10 mg
• B6
Pyridoxine
RDA 2 mg
• B7
Biotin
RDA 30 ug
• B9
Folic Acid
RDA 500 mg
• B12
Cobalamin
RDA 2.5 ug
minerals
a. Are inorganic nutrients (mainly ions)
b. Regulate many chemical reactions in
your body
c. Calcium and phosphorous are used
most by the body.
d. Can be found in water, soil, and some
types of food.
minerals
• Some of the important minerals are:
• Calcium – helps build our bones; regulates enzyme
activity
• Magnesium – important in bones, muscles and nerves
• Iron – part of hemoglobin; important to the nervous
system and the immune system
• Sodium – help in nerves, muscles, all cells
• Potassium - help in nerves, muscles, all cells
sodium
potassium
RDI: 4,800 mg
water
a. Required for survival.
b. Cells need water to carry out their work.
c. Most nutrients your body needs must be
dissolved in water.
d. The human body is about 70 percent
water.
e. You lose water each day when you
perspire, exhale, and get rid of wastes.
Calculating your
water neeeds
• Take your body weight in pounds.
• Divide by 2.
• This is how many ounces you
need a day.
cholesterol
• Cholesterol is a waxy substance produced by the body and found in foods that come
from animals. Cholesterol is needed by your body to make hormones, skin oils
digestive juices and vitamin D. You could not live without some cholesterol in your
body.
• However, too much cholesterol is a major risk factor for heart disease, particularly
LDL (low density lipoprotein) cholesterol. LDL causes the build-up of fatty deposits
within your arteries, reducing or blocking the flow of blood and oxygen to your heart.
• Dietary Cholesterol RDI – less than 200 milligrams each day
• Why? What does this mean?: Excesses in dietary cholesterol have been linked to
increases in coronary heart disease. Consuming less than 200 milligrams per day is a
prudent attempt at lowering your risk.
• Examples: Cholesterol comes from two sources – that which your body creates and
that which is found in animal products (meat, poultry, fish, egg yolks and dairy contain
dietary cholesterol). Choose reduced fat or lean sources of animal products to help
reduce your dietary cholesterol intake.
Taken from the Cleveland Clinic website
BMI
• The body mass index (BMI) can tell whether someone is
underweight, normal weight, overweight or obese.
• Pounds to kilograms (take pounds divided by 2.2)
• Inches to meters (take inches times .0254)
bmi
• A general classification:
• It is important to recognize
that people vary. It is a
mistake to conclude that any
person is the wrong weight
based on this calculation.
Food Groups
1. Because no food has every nutrient, you should eat a variety of foods.
2. The food pyramid helps people select foods that supply all the nutrients
they need.
3. Foods that contain the same nutrients belong to a food group.
4. Five food groups:
a. Bread and cereal
b. Vegetable
c. Fruit
d. Milk
e. Meat
Eat Whole, Organic
Foods
Consuming whole foods (unprocessed foods) is key. Organic foods are recommended--foods lacking commercial pesticides, fungicides, antibiotics, and
preservatives. This includes food (proteins, carbohydrates, and fats) in its most natural and whole organic state.
Proteins
•
Include healthy proteins--the building blocks of organs, muscles, nerves, enzymes and hormones. Only animal proteins – meat, eggs and dairy, which contain all
eight of the essential amino acids--are complete protein sources. Recommended animal proteins are properly raised beef, lamb, buffalo, venison, elk, and other
clean red meats; fish with fins and scales from oceans and rivers; chicken, turkey, and other poultry raised in a free-range setting.
Carbohydrates
•
Carbohydrates provide energy needed to drive bodily chemical processes. The simple sugars eaten in Biblical times were highly nutritious fruits and vegetables,
raw honey, and sprouted/germinated grains. (Sprouting and germination allows grains to come alive, making nutrition within the seed available.)
Fats
•
Healthy fats are necessary. Here’s why:
•
Fats are building blocks for cell membranes, hormones, enzymes and neurotransmitters (messages from your brain to your body that make you think, feel and
move).
•
Fats slow down food absorption so you can go longer without feeling hungry.
•
Fats are needed to absorb and use vitamins A, D, E & K.
•
Fats help to keep us warm and cushion organs.
•
The brain is 60% fat, and needs fat for connecting brain cells and making sure signals get through.
•
It is important to get healthy fats, so include foods such as ocean-caught fish, cod liver oil, and omega-3 eggs. Recommended are ocean-caught fish with fins and
scales such as salmon, tuna and sardines, ‘fatty’ fish with high omega-3 levels. Choose grass-fed, free range or organic meats; when animals graze on their natural
diet of greens, their diet is automatically rich in these essential fats.
Eat Food in a Form that
is Healthy for the Body
Eat Foods in a Form that is Healthy for the Body
The second rule of eating a healthy diet is to eat foods in a form that is healthy, useable, and health-promoting for the body—natural,
organic, unprocessed, and properly prepared—thus, receiving food that is high in nutrients, easily digestible, and free of chemicals and
additives. Our bodies were not designed to thrive on anything less.
The Perils of Modern Processing, Additives, etc.
Since the early 1900s whole grains have been routinely processed, removing most of their nutritional content, and the average diet has been
comprised of processed foods rather than fresh foods. The past two generations have literally grown up on highly-processed fast foods,
leading to diets of:
Increased sugar, refined grains and flour
Pasteurized, homogenized, skimmed dairy products from antibiotic and hormone-laden cows
Unhealthy fats (such as trans-fatty-acid laden hydrogenated oils)
Soda (America’s most popular beverage)
Junk foods—with little or no complex carbohydrates, fiber, essential vitamins and minerals, and never meant for human consumption.
Whole Foods and Organic Foods
Remember, consuming whole foods (unprocessed) is key to eating the healthiest way, and organic foods—foods lacking commercial
pesticides, fungicides, antibiotics, hormones, preservatives—are recommended. Whole foods contain all the essential nutrients and
other important natural compounds, and have not been highly processed or loaded with man-made chemicals. Unfortunately, our
modern way of growing, harvesting, and preparing food (all designed for convenience and long shelf life) has stripped food of its
nutritional value.
The “dirty dozen.”
These are some of the most popular and widespread food products and are the least healthy items you can put into your mouth. Try to avoid them.
•
Pork products
•
Shellfish and fish without fins and scales (catfish, shark, eel)
•
Hydrogenated oils (margarine, shortening, etc.)
•
Artificial sweeteners (aspartame, saccharin, sucralose)
•
White flour
•
White sugar
•
Soft drinks
•
Pasteurized, homogenized skim milk
•
High-fructose corn syrup
•
Hydrolyzed soy protein (imitation meat products)
•
Artificial flavors and colors
•
Excessive alcohol
Great Quotes
• “To eat is a necessity, but to eat intelligently is an art.”
~ La Rochefoucauld
• “A man too busy to take care of his health is like a mechanic
too busy to take care of his tools.”
~ Spanish Proverb
• “Our food should be our medicine and our medicine should
be our food.”
~ Hippocrates
• “Those who think they have no time for healthy eating, will
sooner or later have to find time for illness.”
~ Edward Stanley
• The doctor of the future will no longer treat the
human frame with drugs, but rather will cure and
prevent disease with nutrition.”
~ Thomas Edison
• “He that takes medicine and neglects diet wastes the
skills of the physician.”
~ Chinese proverb
• “Today, more than 95% of all chronic disease is
caused by food choice, toxic food ingredients,
nutritional deficiencies and lack of physical exercise.
~ Mike Adams
• What are some of the biggest nutrition- related health
threats the world faces today?
• In what ways can we help people make sensible,
sustainable choices with food?
• What do you want to learn more about with regard to
human nutrition and health? How will you find
information?