Transcript Nutrition Notes

NUTRITION
NUTRITION
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Eating foods the body needs to grown, develop,
and work properly.
Diet: it’s the food and drink that we regularly
choose to consume.
Nutrients: substances in foods that your body
needs.
NUTRIENTS
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More that 50 nutrients: grouped into six main
types.
 Carbohydrates
 Proteins
 Vitamins
 Minerals
 Fats
 Water
CALORIES
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A unit of energy that measures how much energy a
food provides to the body.
When you eat you take in calories.
 When you exercise you burn off calories.
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Take in = burn = maintain weight
 Take in > burn = weight gain
 Take in < burn = weight loss
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CARBOHYDRATES
The starches and sugars that provide the body
with most of its energy.
 There are two types: simple & complex
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Simple: fruit, sugar and milk
 Complex: starchy foods like bread, cereal, beans,
potatoes, & starchy vegetables.
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Source of fiber – aids digestion
PROTEIN
Needed to build, repair & maintain body cells &
tissues – especially muscle.
 Source of energy.
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Meat, fish, poultry, eggs, milk, cheese, nuts & beans.
VITAMINS
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Substances needed in small quantities that help
regulate body functions.
Even help process other nutrients.
 Fight infections
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Two types: water soluble (C & B) & fat soluble (A
& D).
VITAMINS
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Water Soluble: Cannot be stored in the body –
therefore needs to be eaten everyday.
Fat Soluble: CAN be stored in the body until
needed – does NOT need to be eaten daily.
Vitamins CANNOT be made in the body &
therefore NEED to be provided by the diet.
VITAMINS
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Vitamin A: Promotes healthy skin, normal vision.
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Vitamin C: Helps muscles, & heart function
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Oranges, tomatoes, leafy green vegetables.
Vitamin D: Promotes strong bones.
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Carrots, eggs, liver
Cabbage, spinach, cereals.
Vitamin K: Helps blood to clot.
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Milk, oily fish, egg yolks.
MINERALS
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Elements needed in small quantities for sturdy
bones & teeth, healthy blood, and regulation of
daily elimination.
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Whole grains, fruits, peas, spinach, raisins, milk.
MINERALS
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Calcium: Needed to build bones & teeth.
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Fluoride: Promotes strong bones & teeth.
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Fluoridated water, fish
Iron: Needed for hemoglobin in red blood cells.
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Milk, cheese, shellfish, spinach.
Red meat, nuts, dried fruits.
Potassium: Helps regulate water balance in tissues.
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Oranges, bananas, beans, molasses
FATS
A source of energy & are essential for vital body
functions.
 Insulate the body from temp changes.
 Cushion body organs, carry fat-soluble vitamins.
 Promote healthy skin & normal growth.
 Butter, margarine, whole milk, egg yolks, cheese, salad
dressing.
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FATS
Two Types: Saturated and Unsaturated
 Saturated: Solid at room temp (butter).
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Found in meats & dairy products.
 Too much = high cholesterol = increase risk of heart
disease.
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Unsaturated: Remain liquid at room temp
recommended to eat unsaturated over saturated.
- Vegetable oils (olive)
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WATER
Most Common nutrient.
 Makes up about 60% of your body.
 Carries other nutrients through the body
 Helps digestion
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Increases metabolism
Removes waste
 Lubricates joints
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Like oil in a car engine
Keeps body from over heating.
BALANCED DIET
A healthy diet contains the right amount or
BALANCE of nutrients.
 If it’s Unbalanced = can cause health problems.
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Ex. Excess fat can lead to heart disease
 Ex. Too little protein can hinder growth
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MANAGING YOUR WEIGHT
Weight Control: reaching the weight that is best for
you and then staying at that weight.
 Desired Weight: the weight that is best (healthiest )
for you.
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This day & age there is a HUUUGE pressure to be
thin. Yes, the child obesity rate is increasing rapidly,
yet most young people DO NOT need to lose weight.
MANAGING YOUR WEIGHT
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Overweight: weighs more than the desired weight for
his or her gender, height, and frame size.
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NOT the same as obese.
Obesity: Having too much body fat.
More serious.
 Weight at least 20% more than their desired weight.
 Increased risk of disease & other physical problems.
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MANAGING YOUR WEIGHT
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If you need to LOSE weight  take in LESS calories
than you burn.
Eat smaller servings or lower calorie foods. Better choices
(from fried to broiled).
 Quickest way to burn more calories = exercise more.
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Several benefits of exercise:
 Helps heart & lungs work better.
 Heart is a muscle, it needs to be exercised!!
 Exercise helps tone your muscles.
 Increases the rate at which nutrients change to
energy = better weight control.
AEROBIC VS. ANAEROBIC
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Anaerobic: without oxygen.
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Aerobic: with oxygen.
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Weight lifting
Long Distance running
Main difference:
Duration
 Intensity level
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Both are essential for losing weight, & staying
physically fit.
MANAGING YOUR WEIGHT
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If you need to GAIN weight  take in MORE
calories than you burn.
Eat larger servings of carbohydrates (bread and
pasta).
 Make sure weight gained is muscle, NOT FAT.
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DIETING DO’S
Follow a diet under supervision of a Dr. – safe
 Set realistic goals
 Exercise to help burn calories
 Change poor eating habits
 Eat low calorie food from 5 food groups
 Eat slowly & wait before taking a second helping.
 Try something else besides snacking – walk
 Weigh yourself only once a week at the same time.
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DIETING DON’TS
Don’t try diets that promise fast results.
 Don’t lose more than 2 pounds per week.
 Don’t eat fewer than 1,400 calories a day.
 Don’t skip meals
 Don’t weigh yourself everyday.
 Don’t reward yourself with food.
 Don’t rely on formulas or products.
 Don’t do Fad diets.
 Don’t become discouraged if you have a setback.
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EATING DISORDERS
Eating disorders: extreme & damaging eating
behaviors that can lead to sickness & even death.
 Anorexia Nervosa
 Bulimia
 Muscle Dysmorphia
 Overeating
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ANOREXIA NERVOSA
Eating disorder characterized by self starvation,
leading to extreme weight loss.
 Related to how a person sees him/herself & ability to
cope with stresses of everyday life.
 Can develop malnutrition: body isn’t getting the
nutrients it needs to grow & function properly.
 Treatment can include a stay in the hospital,
counseling.
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Untreated can lead to serious illness & death.
BULIMIA
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People repeatedly eat large amounts of food & then try
to get rid of the food they have eaten.
Forced vomiting or use of laxatives, or starvation.
 Can damage teeth and injure the mouth or throat from
vomiting – stomach acid.
 Starvation can damage the heart.
 Laxative abuse can damage the kidneys
 Overeating can enlarge the stomach, vomiting can cause
the stomach to rupture.
 Can lead to serious dehydration = no nutrients =
malnutrition
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OVEREATING
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Overeating leads to obesity which leads to serious
health problems.
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Places an extra burden on the body.
More stress on the bones & muscles.
Heart has to work harder to make blood
circulate.
More difficult to exercise  leading to
more weight gain.
Leads to diabetes, high blood pressure, and
poor self-image.
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EATING DISORDERS
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HELPING SOMEONE WITH AN EATING
DISORDER
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1. Convince them to get help.
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May not be aware of the seriousness of condition.
2. Tell an adult
 3. Get professional help - psychological
 4. Encourage the person to join a support group.
 5. Recommend a follow-up
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