Transcript 6 Essential Nurtrients

1
10.1 The Importance of
Nutrition
Why Nutrition Matters?
 The
food you eat affects your health
and quality of life
Nutrition-the process by which your
body takes in and uses food
(refers to the study of the way in which
the substances in food affect our health)
2
©2002 Learning Zone Express
Nutrients
 The
food you eat is a source of nutrients.
Nutrients are defined as
the substances found in food that keep your
body functioning.


3
Why do we study nutrition? Food directly
affects your health and quality of life!!
Your body needs nutrients to…
 Fuel your energy.
 Help you grow.
 Repair itself.
 Maintain basic bodily functions.
What Influences the Foods We
Eat?
Hunger



4
The body’s physical
response to the need
for food/fuel
Symptoms: hunger
pangs, tired,
weakness,
lightheaded, nausea,
and loss of
concentration
Symptoms are
relieved by eating
©2002 Learning Zone Express
Appetite



The psychological
desire to eat based on
the pleasure derived
from eating
Influenced by taste,
texture or aroma of
certain foods; previous
experiences of the
mind
Psychologicaldirected toward the mindthoughts
Other Influences on Eating
Behaviors
Environmental
Emotional
Emotional factors:
turning to food to deal
with emotional needs

5
Stress; frustrated;
lonely; boredom;
“mindless” eatingwhile absorbed in
another activity
©2002 Learning Zone Express
The sum of your
surroundings can
determine what , where,
how much you eat…

Social: friends; time,
money & advertising

Family: experiences,
traditions & cultural
heritage
Influences on
EATING BEHAVIORS
6
Household
Structure
Income Level
Level of
Education
Nutritional
Knowledge
Health/Religious
Beliefs
Cultural
Background
Location of
Residence
Physiological
Make-up
Occupation
©2002 Learning Zone Express
Health Problems Good
Nutrition can help us avoid

Short term

conditions



Fatigue
Bad moods
Depression

Long term conditions









7
©2002 Learning Zone Express

Obesity
Heart disease
Stroke
Adult-onset diabetes
High Blood pressure
Cirrhosis of the liver
Tooth Decay
Cancer
Dietary deficiency diseases
(scurvy, anemia)
Birth defects in infants
You Are What You Eat
What does this mean?
If you eat only celery,
will you become a
vegetable? Explain…
8
©2002 Learning Zone Express
6 Essential Nutrients
 Each
nutrient has and important
role(s) in keeping the body healthy.
 THE
3 GENERAL FUNCTIONS OF ALL
ARE:
9

Provide energy

Promote Growth & Development

Regulate Body Functions
©2002 Learning Zone Express
Relationship between Nutrient &
Calorie
 Calorie



A unit of measurement /it measures the
energy content found in food
1 nutrition calorie = 1 kilocalorie
3,500 calories = 1 lb.
 Only
3 out of the 6 essential nutrients
provide calories/energy
Do you know which ones they are???
Carbohydrates, fats, & proteins
10
©2002 Learning Zone Express
Balance is Key
For years, people held to the idea that there are “bad”
nutrients and “good” nutrients when, in fact, all nutrients play a
certain role in the body. Even those nutrients once considered
“bad” such as fats and carbohydrates perform vital functions in
the body and if one consumes too many “good” nutrients such as
vitamins or minerals there can be harmful results, as well.
These three are the framework of the FDA:
11

Balance - Eat foods from all groups.

Variety - Eat different foods from each food group.

Moderation – Portion Control
The 6 Essential Nutrients
 Water
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals
12
Water

Did you know?


Functions in the Body:





13
1/2 to 3/4 of the human body consists of water!
Water carries nutrients to your cells and carries waste
from your body.
Regulates body temperature.
Dissolves vitamins, minerals, amino acids and other
nutrients.
Lubricates joints.
Water versus sugary drinks!
Dehydration
A
state in which the body has lost
more water than it has taken in
 Prolonged
Dehydration= Kidney
Failure= Death
 Dr.
Travis Stork on the dangers of
dehydration and heat stroke
14
Carbohydrates
Carbohydrates are the body’s main source of energy
and provide the body’s need for dietary fiber.
 Food

Pasta, breads, cereals, grains, rice, fruits,
milk, yogurt and sweets.
 Two


15
Sources:
types of Carbohydrates:
Starches or Complex Carbohydrates
Simple Carbohydrates
Simple Carbohydrates
 Sweet-Monosaccharides:

Fructose – Fruit sugar

Glucose – Blood sugar
 Food


Fruits, juices, milk, and yogurt.
Candy, soda, and jelly.
•
16
Sources:
These simple carbohydrates have a bad reputation
because they are high in calories and low in
nutritional value.
Disaccharides: Double Bonded
Sugars
17
 Sucrose
– table sugar
 Lactose
– milk sugar
Starches or
Complex Carbohydrates
 Polysaccharides:
 Food

Sources:
Whole grain breads and cereals,
pasta, vegetables, rice, tortilla
and legumes.
 Function
18
Comes from plants
in the Body:

An excellent source of fuel (energy)
for the body.

Rich in vitamins, minerals and fiber.
Fiber

Fiber is the plant material that doesn’t
break down when you digest food. Many,
but not all, complex carbohydrates contain fiber.

Food Sources:


Function in the Body:



19
Oatmeal, fruits, vegetables, whole grains and legumes.
Aids in digestion.
May reduce the risk of developing some diseases like
heart disease, diabetes and obesity, and certain types
of cancer.
Helps promote regularity.
How much do we need???
 Carbs
should make up 60% of your
RDA which is about 300 gm per day
 We
need about 20-25 gm per day of
fiber
 Fiber
does not provide energy but
Carbs are our primary energy source
that provides about 4 calories
20
Proteins

Food Sources:


Function in the Body:



21
Meat, fish,eggs, poultry, dairy products,
legumes, nuts and seeds. (Breads, cereals and
vegetables also contain small amounts of protein.)
Provides stored energy as the last source when carbs
and fats are depleted.
Help to build, maintain, and repair body tissues.
Proteins are made up of chemical compounds
called amino acids. There are 20 amino acids.
Amino Acids
Of the 20 amino acids, the human body
is capable of producing 11 of them.
The other 9 called, “Essential Amino Acids”
must be supplied by food sources.

Two types of Protein:

Complete Proteins:
•
•

Contain all 9 essential amino acids.
They are found in animal sources.
Incomplete Proteins:
•
•
Lack one or more of the essential amino acids.
They are found in plant sources.
The best way to give the body complete proteins is to eat a wide
22
variety of foods throughout the day.
How much do we need?
 Proteins
should make up 10-15% of
your RDA or 50 grams per day
 Excess
23
protein is stored as fat.
Fat Who's Fat?
- The most concentrated form of food energy (calories).

Food Sources:

Butter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milk
or cream, and meats.


Function in the Body:



24

Provide substances needed for growth and healthy skin.
Enhance the taste and texture of food.
Required to carry “fat-soluble”
vitamins throughout the body.
Provides stored energy 9cal/gm.
Types of Fat

Saturated Fat:




Fats that are usually solid at room temperature.
Food Sources: Animal foods and tropical oils.
The type of fat most strongly linked to high cholesterol and
increased risk of heart disease.
Unsaturated Fat:


Fats that are liquid at room temperature.
Polyunsaturated Fat:
•
•

Monounsaturated Fat:
•
25
Food Sources: Vegetables and fish oils.
Provide two essential fatty acids necessary for bodily functions.
•
Food Sources: Olive oil, canola oil, nuts, seeds.
May play a role in reducing the risk of heart disease.
Cholesterol
- A fat-like substance that is part of every cell of the body.

Function in the Body:
Helps the body make necessary cells including skin,
and hormones.
 Aids in digestion.
 The human body manufactures all the cholesterol it
needs. You also get cholesterol from animal food
products you eat.
When cholesterol levels are high
there is a greater risk for heart disease.
 HDL: Good cholesterol
 LDL: Bad cholesterol


26
Fats
27

Trans Fat: Unlike other fats, trans fat — also
called trans-fatty acids — both raises your
"bad" (LDL) cholesterol and lowers your
"good" (HDL) cholesterol.

Trans fat is made by adding hydrogen to
vegetable oil through a process called
hydrogenation, which makes the oil less
likely to spoil. Using trans fats in the
manufacturing of foods helps foods stay
fresh longer, have a longer shelf life and have
a less greasy feel.
Fatty Info
 Trigylcerides:
Fats made by the body.
The heavier, less active, the more
triglycerides; which means an even
greater risk of heart disease.
 Fats
should make up about 30% of
your RDA and make sure to limit
saturated fats to only 10 gm per day.
28
Vitamins

Food Sources:



Unlike carbohydrates, fats, and proteins,
vitamins DO NOT provide energy (calories) but
are needed for good health and are needed in
small amounts.
Function in the Body:


29
Fruits, vegetables, milk, whole-grain breads,
cereals and legumes.

Help regulate the many chemical processes in the body.
There are 13 different vitamins known to be required
each day for good health.
Vitamins are separated into two types: Fat Soluble &
Water Soluble Vitamins.
Fat/Water Soluble Vitamins

Fat Soluble Vitamins




Water Soluble Vitamins



30
Vitamins A, D, E, K
Require fat for the stomach to allow them to be carried
into the blood stream for use (absorption).
Can be stored in the body for later use.
Vitamins C and B-complex
Require water for absorption.
Easily absorbed and passed through the body as
waste.
Vitamin A
 Food

Sources:
Dark green, leafy vegetables, deep yellow
and orange fruits and vegetables, liver, milk,
cheese, and eggs.
 Function



31
in the Body:
Helps keep skin and hair healthy.
Aids in night vision.
Plays a role in developing
strong bones and teeth.
Vitamin D
 Food
Sources:

Vitamin D fortified milk, egg yolk, salmon,
and liver.

Nonfood Source: the sun.
 Function
32
in the Body:

Helps the body use calcium and phosphorus.

Plays a role in building strong bones
and teeth.
Vitamin E
 Food

Sources:
Whole-grain breads and cereals; dark green,
leafy vegetables; dry beans and peas; nuts
and seeds; vegetable oils; margarine; liver.
 Function

33
in the Body:
Helps form red blood cells, muscles, and
other tissues.
Vitamin K
 Food

Sources:
Dark green and leafy vegetables (such as
spinach, lettuce, kale, collard greens), and
cabbage.
 Function

34
in the Body:
Helps blood to clot.
Vitamin B-complex (water soluble)
 Food

Sources:
Whole grain and enriched breads and
cereals; dry bean and peas; peanut butter;
nuts; meat; poultry; fish; eggs; milk.
 Function
35
in the Body:

Helps the body use the energy
from the foods we eat.

Helps brain, nerves, and
muscles function.
Vitamin C
 Food

Sources:
Citrus fruits, strawberries, kiwi,
broccoli, tomatoes, and potatoes.
 Function



36
in the Body:
Helps heal wounds.
Helps maintain healthy bones,
teeth, and blood vessels.
Helps body fight infection.
Minerals
 Food

Sources:
Meats, beans, nuts, fruits, vegetables, dairy
products, and grains.
 Functions

The body depends on minerals for practically
every process necessary for life.

Minerals actually become part of the body.
Controls body functions/chemical reactions.

37
in the Body:
Minerals



Calcium
Phosphorus
Magnesium

Sodium
Potassium
Iron

Others include:



38
Iodine, Zinc, Copper, Sulfur, Chloride, etc.
Calcium & Phosphorus
 Food

Sources:
Dairy Products: milk, cheese, ice cream,
green leafy vegetables, canned sardines and
other processed fish eaten with bones.
 Function


in the Body:
Helps build and maintain healthy bones and
teeth.
Helps heart, nerves, and muscles work
properly.
 Deficiency
39
(lack) of calcium &
phosphorus leads to osteoporosis.
Iron

Food sources


Function in the Body:



40
Liver, kidney, heart, meat, egg yolk, dried beans and
peas, spinach, dried fruit, whole-grain & enriched
breads & cereals, nuts.
Helps make hemoglobin in red blood cells.
Helps cells used oxygen.
Deficiency (lack) of iron leads to anemia.
Sodium

Food sources



41
Processed & prepared foods. Canned
vegetables, soups, pickles, lunch meats,
ham, bacon, sausage, hotdogs, and frozen
foods. Salt/sodium is used to preserve
food and improve the taste and texture of
food.
Condiments. Table salt, soy sauce,
ketchup, mustard, BBQ sauce, steak
sauce…
Natural sources. Some meats, poultry,
dairy products (esp. cheeses) and
vegetables.
The main sources
of sodium in the
average U.S. diet.
Sodium

Function in the Body:




42
Helps maintain the right balance of fluids in your body.
Helps transmit nerve impulses.
Influences the contraction and relaxation of muscles.
Excess sodium can lead to hypertension
(high blood pressure), a condition that can
lead to cardiovascular and kidney diseases.
Nutrient Deficiency


A nutritional deficiency occurs when your
body doesn’t get enough nutrients.
Symptoms:



43
At first the symptoms may not seem serious. They may
include: tiredness, difficulty sleeping or concentrating,
frequent colds, and weight loss or gains.
However, if the deficiency is not corrected the
symptoms may get more serious and effect the skin,
eyes, and bones.
The best way to avoid a nutrient deficiency is
to eat a well balanced diet.
10.3 Healthy Food Guidelines
Dietary Guidelines for Americans are a set of
recommendations about smart eating and
physical activity for all Americans.
 USDA
 HHS
US Dept. of Agriculture
Dept. of Health & Human Services
Advise:
1.
Make Smart choices from every food group
2.
Find your balance between food & exercise
3.
Get the most nutrition our of your calories
1. Making Smart Choices-choosing a
variety of foods from all the 5 food groups
MyPyramid-an interactive guide to
healthful eating and active living
~Focus on Fruits; Vary your veggies (go
colors); Calcium rich (lower fat choices);
Whole grains; Lean proteins (lean meats
& poultry…add more beans, nuts, &
seeds); Avoid ^fat, sugar, and sodium
food…eat in moderation.
http://www.choosemyplate.gov/
Old vs. New/Added Exercise
2. Balance Food and activity- teens
should get at least 60 minutes a day.
(Even eating right could put on excess wt gain
if you don’t burn the calories
ENERGY BALANCE EQUATION
Daily calories eaten should =calories burned
Lose Wt?...
3. Eat nutrient dense foods-more nutrients it
packs in to a given number of calories
Daily Reference Values (based
on a 2,000 calorie diet)
48

Total Fat… 65 g, 30% of your total energy
intake

Saturated fat… 10 g (no more than 20 g!!!!!)

Cholesterol… 300mg

Total Carbohydrate… 300g, 60% of total
energy intake

Dietary fiber… 25g

Protein… 50g, 10% of total energy intake

Sodium… 2400 mg (Try to stay below this!!!!)
Nutrition Label Basics
http://www.youtube.com/watch?v=MrdCBqFYDyo&feature=related

49
©2002 Learning Zone Express
The label tells you about the
nutritional value and
ingredients
1.
Serving Size (based on 1
serving
2.
Total Calories (1serving)
3.
Limit these nutrients
4.
%Value (5% or more ↑) (↓ 5%
low)
5.
Get Plenty of these
Nutrients
6.
RDV based on 2000 calorie
diet
Ingredient List

appear on the label in
descending order by weight.
The ingredient making up
the largest share of the
weight comes first.

Food Additives- substances
added to food to produce a
desired effect
~keep foods safe for a longer
time (preservative)
~boost nutrient content
50
~improve taste, texture, or
appearance
The American Diet
 The
U.S. has 2 primary nutritional
problems affecting teens


51
Consuming TOO MANY calories
Not getting enough exercise
©2002 Learning Zone Express
Nutritional Claims
52

Free- food contains none (fewer than 5 calories per serving)

Low- can eat regularly without exceeding Daily Limits (less
than 3 calories per serving)

Light- 1/3 fewer calories; ½ fat & sodium (some “Light” may
mean color)

High- provides at least 20% of the DV for vitamins, minerals,
protein, or fiber (“rich”)

Reduced-25% few calories or 25% nutrients

Good Source of- 10-19% of RDV (“contains, provides”)

Healthy- low in fat and saturated fats; limited amounts of
cholesterol and sodium …as well as provide 10% or more DV
of Vitamin A, C, Iron, Calcium, Fiber, or Protein

Organic – produced without the use of certain chemicals
What makes up a serving size?
53

Bread, Cereal, Rice and Pasta: 1 slice of bread, 1 oz. of
ready to eat cereal, ½ cup of cooked cereal, ½ cup of rice
or pasta

Vegetables: ½ cup of chopped vegetables, cooked or
raw; 1 cup of raw leafy vegetables, ¾ cup of fresh
vegetable juice

Fruit: 1 medium fruit; ½ cup of chopped, cooked or
canned fruit; ¾ cup of fresh fruit juice

Milk, Yogurt and cheese: 1 cup of milk or yogurt, 1 ½ oz.
of natural cheese

Meat, poultry, fish, beans, eggs and nuts: 2-3 oz. of
cooked lean meat, poultry or fish; ½ cup of cooked
beans, 1 egg, or 2 Tbs. of peanut butter counts as 1 oz of
lean meat
Sensible Eating
54

Healthy snacks can keep up 
your energy and keep you
from over eating
•
Fresh fruits
•
Cut up veggies
•
String cheese

•
Popcorn

•
Yogurt
•
Bread sticks

http://www.fitnessmagazine.co
m/recipes/healthy-eating/on
the-go/the-30-worst-fast-foodrestaurant-choices/?page=3
 Water versus sugary drinks!
Most menus have a
nutrient dense
item…tips to
remember


Watch portion size
Pay attention to how they
are prepared
Add fresh fruit & veggies
Go easy on
toppings/sauces
Don’t drink your calories
Each year in the US, about 76 million Americans become ill as a result
food borne illnesses - FOOD POISIONING
Cause–Foods
contaminated with pathogens (bacteria)
Botulism
E Coli
Salmonella
Symptoms – diarrhea, cramping, fever, nausea, headache,
vomiting, and exhaustion
*more severe for very young children and older adults
*Can be life-threatening
Treatment – seek medical attention when symptoms are
severe; milder symptoms- replace fluids lost and eat easily
digested meals
55
Clostridium botulinum:
Botulism

Found: widely distributed in nature: in soil and water,
on plants, and in intestinal tracts of animals and fish.
Grows only in little or no oxygen.

Transmission: bacteria produces a toxin that causes
illness. Improperly canned foods, garlic in oil, and
vacuum-packaged and tightly wrapped food.

Symptoms: toxin affects the nervous system.
Symptoms usually appear within 18 to 36 hours, but
can sometimes appear within as few as 4 hours or as
many as 8 days after eating; double vision, droopy
eyelids, trouble speaking and swallowing, and
difficulty breathing. Fatal in 3 to 10 days if not treated.
56
Escherichia coli O157:H7
57

Found: intestinal tracts of some mammals, raw milk,
unchlorinated water; one of several strains of E. coli
that can cause human illness.

Transmission: contaminated water, raw milk, raw or
rare ground beef, unpasteurized apple juice or cider,
uncooked fruits and vegetables; person-to-person.

Symptoms: diarrhea or bloody diarrhea, abdominal
cramps, nausea, and malaise; can begin 2 to 5 days
after food is eaten, lasting about 8 days. Some,
especially the very young, have developed Hemolytic
Uremic Syndrome (HUS) that causes acute kidney
failure. A similar illness, thrombotic thrombocytopenic
purpura (TTP), may occur in older adults.
Salmonella (over 1600 types)

Found: intestinal tract and feces of animals;
Salmonella enteritidis in raw eggs.

Transmission: raw or undercooked eggs, poultry, and
meat; raw milk and dairy products; seafood.


58
Symptoms: stomach pain, diarrhea, nausea, chills,
fever, and headache usually appear 6 to 48 hours after
eating; may last 1 to 2 days.
30% of all food borne illness result
from unsafe food handling at home
59

Prevention:

Shopping; pick up fresh and frozen foods last

Get them home quickly/Freeze or refrigerate

Watch out for bulging cans/dented

Look at expiration dates and “use by” dates

Wash fruits and veggies

Clean utensils and surface areas with hot soapy water-clean
after each separate food prep

Store leftovers in tightly seal containers in refrigerator/eat
quickly

Mayo & Ketchup should be kept in refrig

Rotate older canned or dried goods to front
Dietary Guidelines for Keeping
Food Safe
Pasteurization-treating a substance with heat to kill or
slow the growth of pathogens
1.
Clean – wash and dry your hands frequently with
warm soapy water (20 seconds); clean utensils and
surface area after each separate preparation
Cross contamination-spreading of pathogens from one
food to another
1.
Separate – meats are more likely to carry
pathogens, so separate when preparing, storing, and
even shopping
2.
60
Cook/Chill – heat food to a high enough
temperature(use food thermometer)/refrigerate or
freeze.
Temps????
61
©2002 Learning Zone Express
Food Sensitivities

Food Allergy- the body’s immune system
reacts to substances in certain foods
*milk, eggs, peanuts, tree nuts, fish, shellfish
Symptoms: skin irritations, rashes, itching, swelling,
gastrointestinal problems
Most severe- Anaphylaxis Shock

Food Intolerance- a negative reaction to food
that doesn’t involve the immune system
Example: Lactose Intolerance (body does not produce
enough enzyme to digest lactose-milk sugars
62
*more common than allergies
©2002 Learning Zone Express
WARNING!!
 One
of the worst outbreaks ever in this
country was in 1992 when 450 people
became severely sick and some died
due to contaminated hamburgers (not
cooked long enough)
 FDA
Regulations- ground meat be
cooked to 155˚
 Note:
63
Eggs, even though they have a
shell they can be contaminated!!!
Year
Event
Agent
Vehicle
Company
1963
1963 botulism case
from canned tuna
Botulism
canned tuna
A&P
1971
1971 botulism case
from Bon Vivant soup
Botulism
vichyssoise soup
Bon Vivant Company
2
1
1985
1985 California
listeriosis outbreak in
cheese
Listeria
queso fresco
Jalisco Cheese
>86
52
1985
1985 United States
salmonellosis
outbreak in milk
Salmonella
milk
Hillfarm Dairy
5,295
9
1993
1995 E. coli O157:H7
outbreak at Jack in
the Box
E. coli O157:H7
undercooked
hamburgers
Jack in the Box
>700
4
1996
1996 E. coli case
from Odwalla juice
E. coli O157:H7
unpasteurized apple
juice
Odwalla
66]
1
1998
1998 United States
listeriosis outbreak in
cold cuts
Listeria
cold cuts and hot
dogs
Bil Mar Foods
>100
21
2002
2002 United States
listeriosis outbreak in
poultry
Listeria
poultry
Pilgrim's Pride
>50
8
2003
2003 United States
hepatitis A outbreak
Hepatitis A
green onions
555
3
2005
2005 South Wales E.
coli O157 outbreak
E. coli O157
meat
local butcher
157
1
2006
2006 North American
E. coli O157:H7
outbreak in spinach
E. coli O157:H7
spinach
Dole Foods[13]
>250
3
2008
2008 Canadian
listeriosis outbreak in
cold cuts
Listeria
cold cuts
Maple Leaf Foods[8]
>50
22
2008
2008 United States
salmonellosis
outbreak in peanuts
Salmonella
peanuts
Peanut Corporation of
America
>200
9
E. coli O104:H4
fenugreek sprouts[4]
3,950
53
64
2011
2011 Germany E. coli
Infected
Deaths
2