Transcript Website Nutrition Power Point

NUTRITION
Fitness for Life
OBJECTIVE:
OBJECTIVES FOR THIS UNIT:
Students will:
Students will:
1) List the 6 nutrients.
2) Describe the caloric value of carbohydrates, proteins, and fats.
3) Describe the difference between saturated and unsaturated fats and name
some examples of each.
4) Understand the difference between complete and incomplete proteins and
name some examples of each.
5) Understand the difference between simple and complex carbohydrates and
name some examples of each.
6) Describe the needs (% of total calories) of active individuals.
7) Describe the food pyramid, the five major food groups contained within, and
the number of recommended servings in each food group.
8) Develop the skills needed to effectively read food labels.
9) Perform and evaluate a personal nutrition analysis.
Nutrition
Dietary Guidelines 2010-2015
Introduction
The heavy toll of diet-related chronic diseases
37% of Americans have cardiovascular disease
34% of Americans have hypertension
11% of Americans have diabetes
35% have pre-diabetes The majority have type 2 diabetes
41% of Americans will be diagnosed with cancer during their
lifetimes – (Almost one in two men and women)
50% of women and 25% of men ages 50 and older will have
an osteoporosis-related fracture in their lifetimes
The 2015 Dietary Guidelines put forth,
among other things, that the optimal diet is
one that limits red and processed meats,
refined sugar, sodium and saturated fat.
It includes consumption of local foods,
fruits and vegetables, whole grains,
legumes, and low fat dairy.
Scientists have identified 45-50 different nutrients (food
substances) that are required for the growth and maintenance of
your cells. These have been divided into 6 groups:
1.
2.
3.
4.
5.
6.
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Provide the body energy
Carbohydrates
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Carbohydrates provide your body with
energy that can be used during exercise.
Carbohydrates contain (4 calories per gram), so a
food with 10 grams of carbohydrate provides 40
calories of energy.
55% to 60% of your total calories should come
from carbohydrates.
15% or less should come from simple carbohydrates.
40-50% should come from complex carbohydrates.
Simple vs. Complex
Carbohydrates
Simple carbohydrates (15% or less) are found in fruit,
molasses, honey, and anything sweet like candy, cookies, or
cakes. Some simple sugars, such as those in fruit and milk,
are natural. The majority of simple sugars we consume are
added to foods (refined sugars).
Fructose-Fruit
Lactose-Milk
Maltose-Grain
Sucrose-Sugar
Complex carbohydrates (40-50%) are found in whole grain
breads, cereals, pasta, rice, and vegetables
(peas, beans, potatoes).
Fiber
Fiber is the tough stringy part of vegetables, fruits, and grains.
It is important because it helps move waste through the
digestive system.
• Prevents Constipation
• Reduces Risk of Colon Cancer
• Reduces Cholesterol Levels
Sources: (Celery, peel of fruit/vegetables, leaves, stems,
whole grain breads, nuts, and seeds).
Proteins are nutrients that help your body grow and
repair itself. Proteins contain 4 calories per gram, so a
food with 20 grams of protein provides 80 calories of
energy. Approximately 12 to 15% of your total calories
should come from protein. We get protein from animals
and some plant sources.
Complete vs. Incomplete
Proteins
Foods that contain all 8 of the essential amino acids are known
as complete proteins. Complete proteins are found mostly in meat
and dairy products. Soy protein is the only complete protein that
comes from a plant source.
Other proteins, called incomplete proteins , must be eaten in
combination with each other to make complete proteins. For
example, beans are often eaten with corn tortillas to make a
complete protein.
Processed meats - such as bacon, sausages and
ham - do cause cancer, according to the World
Health Organization (WHO).
http://www.cancer.org/cancer/news/news/world-health-organization-says-processed-meat-causes-cancer
Fats
Fats, which contain 9 calories per gram (about twice the
amount of energy in carbohydrates or proteins), provide
energy during sustained exercise. No more than 30% of your
total calorie intake should come from fat. Like proteins, fats
can be found in both animal and plant sources. Fats are
classified as either saturated or unsaturated.
Saturated & Unsaturated Fat
Saturated fats (limit) come mostly from animal
sources, are solid at room temperature.
(Bacon, Hamburger Fat, Butter, and Crisco
Shortening).
Unsaturated fats come mostly
from plants such as corn, soybean, olives,
and peanuts, are liquid at room
temperature.
(Olive Oil, Corn Oil, Vegetable Oil).
Trans Fats
Trans Fats or (trans fatty acids) are created in an
industrial process that adds hydrogen to liquid
vegetable oils to make them more solid. Another
name for trans fats is partially hydrogenated oils.
Look for this on ingredient lists or on food
packages. Trans fats are dangerous and cause
plaque to build up in arteries.
Trans fats can be found in many foods, but
especially in deep fried foods such as french-fries,
doughnuts, and baked goods that store on the
shelf for long periods of time. Foods like pie
crust, pizza dough, pastries, cookies, crackers, and
margarine all contain dangerous trans fats.
Trans Fats = Danger
The dangers of trans fats lie in the effect
they have on LDL cholesterol levels. Trans
fats increase LDL cholesterol levels while
reducing the amount of beneficial HDL
cholesterol in your body. This significantly
increases your risk of a heart attack.
Vitamins
Vitamins are classified as "fat-soluble" or "water-soluble."
Fat soluble vitamins, which include A, D, E, and K, should be
taken at recommended levels to prevent adverse side effects
that can occur with taking too much.
Water soluble vitamins include B-complex vitamins and
vitamin C. Excessive amounts B & C vitamins can be excreted
in the urine so adverse side effects are less common when
taking water soluble vitamins.
Minerals
Minerals are nutrients that help regulate cell
activities. Twenty-five minerals are needed
for proper bodily function. Two common
minerals that people often supplement are
calcium and iron.
Iron is a nutrient that the body needs to
help build red blood cells. Foods rich in iron
include meat, liver, peas, beans, spinach,
whole grains, and eggs. Too much iron in the
body (iron overload), can cause serious
problems, including liver damage.
Calcium helps you develop strong bones and teeth and
facilitates muscle contractions. Most individuals do not
consume adequate calcium. Despite recommendations for
female and male high school students of 1300 mg/day, most
students consume only 600 to 800 mg/day. Good sources of
calcium include yogurt, skim milk, low-fat cheese, and
calcium fortified orange juice, tofu, or soy milk. Green leafy
vegetables such as broccoli or spinach also provide calcium.
When taking calcium, it is important to avoid drinking
caffeinated beverages and soda pop because they can interfere
with calcium absorption.
Water
Water has many important functions including
transporting nutrients to your cells, ridding your body of
wastes, and regulating body temperature. Your body loses
2 - 3 quarts of water a day through breathing, sweating,
and eliminating waste.
If you take your body weight, divide it in half, that is how
many ounces of water you should drink in a day for optimal
health.
Example: 140 lb. person should drink 70 oz of water each day.
At least 10 (8 oz glasses) is recommended.
Fluid intake is critical
during exercise because
if you become thirsty, you
are already slightly
dehydrated.
You should consume fluids
every 15 to 20 minutes
during exercise and also
after you finish exercising.
Replenish with water if
possible.
For improved nutrition, you should also examine the
Food Plate which provides guidelines for proper
daily eating. Go to www.choosemyplate.gov/ to do a
diet analysis under “Super Tracker”.
ChooseMyPlate.gov
The website features practical information and tips to help Americans build healthier diets.
It features selected messages to help consumers focus on key behaviors. Selected messages
include:
Balancing Calories
Enjoy your food, but eat less.
Avoid oversized portions.
Foods to Increase - Make half your plate fruits and vegetables.
Make at least half your grains whole grains.
Switch to fat- free or low-fat (1%) milk.
Foods to Reduce - Compare sodium in foods like soup, bread, and frozen meals—
and choose foods with lower numbers.
Drink water instead of sugary drinks.
How many Calories?
1600 calories: primarily sedentary women.
2200 calories: most children, teenage girls, active women,
sedentary men.
2800 calories: usually teenage boys, active men, and very
active women.
Most Food Labels are based on a
2000-2500 calorie per day intake
Most experts agree that one of the main reasons why so
many Americans are over-fat is because of an increase in
portion size.
French Fries
20 Years Ago
210 Calories
2.4 ounces
Today
610 Calories
6.9 ounces
Coffee
20 Years Ago
45 calories
8 ounces
Today
330 calories
16 ounces
Turkey
Sandwich
Bagel
20 Years Ago
Today
20 Years Ago
320 calories
820 calories
140 calories
Today
350 calories
This Meal Would Almost Reach Your Calorie Per Day Amount
Double Quarter Pounder w/Cheese – 760 Calories – 380 From Fat
Super Size French Fries – 610 Calories – 261 from Fat
Super Size Coke – 410 Calories (76g sugar)= 2x daily consumption
Total =
1780 calories
Sugar
Soft drinks and other sugar-added beverages have
overtaken white bread and are now the main source of
calories in the average American’s diet.
Sugar - The average woman should have 6 teaspoons
of sugar per day, and the average man should have
only 9 teaspoons per day .
On average, American adults eat 22 teaspoons of
sugar a day; teens eat 34 teaspoons.
http://www.nbcnews.com/id/32543288/ns/health-diet_and_nutrition/t/cut-back-way-back-sugar-says-heart-group/#.VwfakU1IjDs
Soda
The average 12oz can of soda has
equivalent of 11 teaspoons of sugar
and 150 calories. It is pure sweetener
and doesn’t have any balancing
(fat/protein)… and you almost never
feel “full” drinking sodas so it’s very
hard to stop.
…Each additional sugar drink
consumed per day increases a child's
risk of obesity by 60%.
1 to 2 sodas per day increases risk of
Type II diabetes by 25%.
You should have
approximately (32g) of total
sugar a day:
12 oz (355 ml) Can
Sugars, total: 39g
Calories, total: 140
20 oz (590 ml) Bottle
Sugars, total: 65g
Calories, total: 240
1 Liter (34 oz) Bottle
Sugars, total: 108g
Calories, total: 400
Cut Back or Eliminate
Soda
Don’t Drink Yourself Fat!!!
Diet Soda
Many of us may not realize that common
artificial sweeteners like aspartame (found in
NutraSweet or Equal), saccharin (found in
Sweet’N Low) or sucralose (found in Splenda) can
actually cause weight gain. They’re also linked to
diabetes and some forms of cancers – including
cancers of the colon, kidney, and esophagus.
http://blog.doctoroz.com/you-wanted-to-know/you-wanted-to-know-sweeteners
Artificial sweeteners are used in many products we eat
and drink today. ... It's an organic molecule made from
petroleum and is 300 times sweeter than sugar.
A study done by the American Diabetes Association
showed that daily consumption of diet drinks was
associated with a 36% greater risk for metabolic
syndrome and a 67% increased risk for type 2 diabetes.
Journal of General Internal Medicine, found that older
adults who drank diet soda every day were 44 percent
more likely to suffer a heart attack.
http://care.diabetesjournals.org/content/32/4/688
Reduce Sodium (Salt)
In most people, the kidneys have trouble keeping up with excess sodium in the
bloodstream. As sodium accumulates, the body holds onto water to dilute the sodium.
This increases both the amount of fluid surrounding cells and the volume of blood in
the bloodstream. Increased blood volume means more work for the heart and more
pressure on blood vessels. Over time, the extra work and pressure can:
1. Stiffen blood vessels
2. Lead to high blood pressure
3. Cause a heart attack
4. Cause a stroke
5. Cause heart failure.
http://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/sodium-health-risks-and-disease/
Sodium Intake
Fast food and processed foods are
extremely high in sodium. The
Dietary Guidelines recommendation
for sodium for most individuals is:
Less than 2,300 mg/day
How Can I Become Healthy?
Make good choices
Eat organic foods (fruits/vegetables)
Limit Fat Intake ( 70 grams)
Limit Sugar Intake ( 40 grams)
Limit Sodium Intake ( 2300 mg.)
Eat a colorful variety of foods
Follow Food Plate
Read Food Labels
Drink at least 10 (8oz) glasses of water/day
Exercise
Why Organic???
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Pesticides sprayed on fruits and vegetables
Hormones put into soil and plants
Corn fed beef / chickens / pigs / turkeys - Antibiotics
Hormones added to animal food, or hormones given to
animals via pills or shots
These foods contain the highest
pesticides:
Growth hormones are given to animals, such as
cattle, in order to make them gain weight faster,
thus producing meat products for consumers at a
faster rate. Growth hormones also increase milk
production in animals. While dairy and meat
industries depend on the use of growth hormones
for increased productivity and profit, these
hormones may hold negative health repercussions
for humans.
Your Health is Your Choice…
Be Nutrition Smart!!!
Key Vocabulary
Calcium is a mineral we need to build strong bones and teeth and facilitates muscle
contraction.
Carbohydrates provide your body with energy that can be used during exercise.
Carbohydrates are divided into simple and complex types.
Complete Proteins are foods that contain all 8 of the essential amino acids
Complex carbohydrates are found in whole grain breads and vegetables.
Fats are either saturated (solid at room temperature, or unsaturated which are liquid at
room temperature).
Fat soluble vitamins including A, D, E, and K, can be stored in body fat so intake
should be closely regulated.
Fiber is the tough stringy part of vegetables, fruits, and grains.
Food Pyramid is the pyramid that provides guidelines for eating from the 5 basic food
groups.
Incomplete Proteins are those proteins, mostly from plant sources, that must be eaten
in combination with each other.
Key Vocabulary Cont.
Nutrients are (food substances) that are required for the growth and maintenance of
your cells.
Proteins are nutrients that help your body grow and repair itself.
Saturated fats come mostly from animal sources, are solid at room temperature.
Simple carbohydrates are found in fruit, molasses, honey, and anything sweet like
candy, cookies, or cakes.
Sodium is a mineral we need and should consume less than 2300 mg daily.
Sugar intake for the average woman should be 6 teaspoons per day, and the average
man should have only 9 teaspoons per day .
Trans Fats or (trans fatty acids) are created in an industrial process that adds hydrogen
to liquid vegetable oils to make them more solid.
Unsaturated fats come mostly from plants such as corn, soybean, olives, and peanuts,
are liquid at room temperature.
Water has many important functions including transporting nutrients to your cells,
ridding your body of wastes, and regulating body temperature.
Water soluble vitamins including B-complex vitamins and vitamin C, can be excreted
in the urine when taken to excess.