Transcript Document

NUTRITION AND ENERGY
A BALANCED DIET COMBINED WITH REGULAR
EXERCISE AID IN THE OVERALL GENERAL HEALTH OF
THE BODY
• HUMANS REQUIRE ENERGY TO FUNCTION.
• THE TOTAL ENERGY USED BY AN INDIVIDUAL DEPENDS ON THE TYPE AND INTENSITY OF THE
ACTIVITY AND THE ENERGY REQUIRED FOR BASIC LIFE PROCESSES.
• THE AMOUNT OF ENERGY REQUIRED TO MAINTAIN MINIMUM ESSENTIAL LIFE FUNCTIONS IS CALLED
BASAL METABOLIC RATE, OR BMR.
• HUMANS OBTAIN THE ENERGY REQUIRED TO CARRY OUT BASIC LIFE PROCESSES FROM THE FOOD
THEY CONSUME. FOOD ENERGY IS MEASURED IN CALORIES.
• THE AMOUNT OF FOOD ENERGY (CALORIES) A PERSON REQUIRES VARIES WITH BODY WEIGHT,
AGE, SEX, ACTIVITY LEVEL, AND NATURAL BODY EFFICIENCY.
* If one consumes more calories than the body uses,
the excess is stored and weight is gained. Weight loss
occurs when fewer calories are taken in than the body
needs.*
 To burn food for the release of energy stored in it,
oxygen must be supplied to cells, and carbon
dioxide removed.
• The heart/lung system work together to deliver oxygen
rich blood to all of the organs, tissues and cells of the
body.
• Lungs take in oxygen for the combustion of food and
they eliminate the carbon dioxide produced.
• The circulatory system moves all these substances to or
from cells where they are needed or produced,
responding to changing demands.
METABOLISM AND BMR
• METABOLISM IS THE SET OF CHEMICAL REACTIONS INVOLVED IN STORING FUEL (FOOD)
MOLECULES AND CONVERTING FUEL (FOOD) MOLECULES INTO ENERGY.
• IN ORDER FOR THE BODY TO USE THE FUEL ENERGY STORED IN FOOD, THE FOOD MUST FIRST BE
DIGESTED AND COMBINED WITH OXYGEN (OXIDIZED).
• THREE FACTORS CONTRIBUTE TO THE OVERALL METABOLIC RATE OF THE BODY.
• THE BASAL METABOLIC RATE (BMR) ACCOUNTS FOR ABOUT 60% OF ALL ENERGY USED BY THE
BODY. DAILY PHYSICAL ACTIVITIES SUCH AS WALKING AND MOVING AROUND ACCOUNT FOR
ANOTHER 30% OF THE ENERGY USED BY THE BODY. FINALLY, 10% OF THE ENERGY USED BY THE
BODY IS USED TO DIGEST AND PROCESS (OXIDIZE) FOOD.
EXERCISE AND ENERGY
In order for systems to work properly, energy from the cells must
be transformed into a useable form for cells and ultimately,
organs, to perform work. These systems work together in order for
the body to function properly and maintain a balance.
Regular exercise is important to maintain a healthy heart/lung
system, good muscle tone, and bone strength.
Regular exercise and physical activity increases the heart rate
providing more oxygen for the body to use for processing food. A
healthy body requires a delicate balance between a healthy diet
and physical activity.
ENERGY IN = ENERGY OUT
• In order for energy balance to occur, Energy In = Energy Out.
• This means that caloric intake equals caloric output. Food components
(protein, fat, and carbohydrate) taken into the body have the following
fates: they can be used to fuel metabolic activities and physical
activities, they can be incorporated into growing body tissues, and they
can be stored as fat.
Calories
WHAT IS A
CALORIE?
• The energy obtained from
carbohydrates, proteins,
and fats is measured in
units called calories.
CALORIE CALCULATIONS
• CARBOHYDRATES
1G = 4 CALORIES
• PROTEIN
1G = 4 CALORIES
• FAT
1G = 9 CALORIES
• ALCOHOL
1G = 7 CALORIES
SAMPLE CALCULATION
• A SLICE OF BREAD HAS 9G OF • 9 GRAMS CARBOHYDRATES X 4 CALORIES/GRAM
CARBOHYDRATES, 2G OF
= 36 CALORIES
PROTEIN, AND 1G OF FAT.
+ 2 GRAMS PROTEIN X 4 CALORIES/GRAM
= 8 CALORIES
+ 1 GRAM FAT X 9 CALORIES/GRAM
= 9 CALORIES
_________________________
TOTAL CALORIES = 53
HOW DOES THE BODY USE ENERGY?
For the body to use food
(proteins, lipids,
carbohydrates) for energy
and building materials, the
food must first be digested
into molecules that are
absorbed and transported to
cells.
The cells then turn the food
into energy (ATP) through
cellular respiration and
metabolism.
The energy is then put out of
the body through heat, CO2,
and H20 (sweat).
• MyPlate illustrates the
five food groups that
are the building blocks
for a healthy diet using
a familiar image – a
place setting for a meal.
• Before you eat, think
about what goes on your
plate or in your cup or
bowl.
lipids
protein
carbohydrates
carbohydrates
The New Pyramid - Nutrition
WHAT ARE NUTRIENTS?
• ESSENTIAL SUBSTANCES THAT
YOUR BODY NEEDS IN ORDER TO
GROW AND STAY HEALTHY
• SIX CATEGORIES OF NUTRIENTS:
• CARBOHYDRATES
• PROTEINS
• MINERALS
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• VITAMINS
• FATS
• WATER
The New Pyramid - Nutrition
Career Development Software, Inc
© 2005
Do you know the MOST
IMPORTANT nutrient?
It’s Water!
60%-80% of the human body is WATER!
 Function: Assists with the
transport of materials in the body
by making up most of the liquid part
of blood (plasma), helps regulate
body temperature, and helps break
down food in the digestive system
 Food sources: vegetables, fruit,
milk
Carbohydrates
CARBOHYDRATES
• STRUCTURE AND FUNCTION: CARBOHYDRATES ARE
SUGARS AND STARCHES THAT THE BODY USES FOR
ENERGY!
• PLANTS ARE THE MAJOR SOURCE OF
CARBOHYDRATES IN THE FOOD WE EAT.
SIMPLE CARBOHYDRATES
• SUGARS THAT ARE QUICKLY DIGESTED AND PROVIDE
A BOOST OF ENERGY FOR THE BODY
• FOODS WITH LOTS OF SUGAR: ORANGES, MILK,
COOKIES, CANDY
The New Pyramid - Nutrition
Career Development Software, Inc
© 2005
© 2005 JupiterImages Corporation
Carbohydrates
COMPLEX CARBOHYDRATES
• STARCHES THAT ARE COMPOSED OF
MANY SUGARS LINKED TOGETHER
• THEY PROVIDE THE BODY WITH LONGTERM ENERGY SINCE THEY ARE
DIGESTED MORE SLOWLY THAN
SUGARS.
• FOODS WITH LOTS OF STARCH:
RICE, BEANS, POTATOES
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The New Pyramid - Nutrition
Career Development Software, Inc
© 2005
The digestive system breaks/ tries to break carbohydrates
down into single sugar molecules
Glucose is a small
enough molecule to
enter the blood stream.
Now its known as ‘blood
sugar’ – and is the
universal source of
energy.
As blood sugar levels
rise, special cells in
the pancreas churn
out more and more
insulin, a hormone that
signals cells to
absorb blood sugar
for energy or storage.
As cells sponge up
blood sugar, its levels
in the bloodstream
begin to fall.
liver
pancreas
That’s when other cells in
the pancreas start making
glucagon, a hormone that
tells the liver to start
releasing stored sugar.
This interplay of insulin
and glucagon ensure that
cells throughout the body,
and especially in the brain,
have a steady supply of
blood sugar.
Protein
Proteins
• Structure: Proteins are made
from many amino acids connected
together in different
arrangements.
• Function: Provide the building
materials your body needs to
grow and repair itself
• Amino acids- are used in every
cell of your body to build the
proteins you need to survive.
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• 9 of the 20 amino acids are called essential amino acids
because you must obtain them from the foods you eat
since your body cannot make them.
Fat
FUNCTIONS:
•
ENERGY SOURCE FOR THE BODY (MORE
THAN CARBS AND PROTEINS)
•
HELP PROTECT AND CUSHION VITAL
ORGANS AS WELL AS JOINTS
•
INSULATE THE BODY
STRUCTURE:
•
FATS BELONG TO A GROUP OF ORGANIC
COMPOUNDS CALLED LIPIDS WHICH
ARE SUBSTANCES THAT DO NOT
DISSOLVE IN WATER.
•
FATTY ACIDS ARE THE BUILDING
BLOCKS OF FATS.
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UNSATURATED
FATS:
•
Contain fatty acids that are
missing hydrogen atoms
•
At room temperature, they
are typically in liquid form.
•
They are less harmful to the
circulatory system than
saturated fats.
•
Foods with a lot of
unsaturated fat: canola,
safflower, and peanut oils
SATURATED
FATS:
• Contain fatty acids with the
MAXIMUM amount of
hydrogen atoms
• At room temperature, they
are typically in solid form.
• Diets with TOO MUCH
saturated fat have been
known to cause heart
disease.
• Foods with a lot of
saturated fat: beef fat, egg
yolks, dairy products
Cholesterol-
is a type of fat
found in your blood. Your liver
makes cholesterol for your body.
You also can get cholesterol from
the foods you eat.
LETS REVIEW!
• CARBOHYDRATES: THESE PROVIDE THE BODY WITH MOST OF THE ENERGY IT NEEDS. EATING
WHOLE-GRAIN BREADS AND CEREALS IS A GOOD WAY TO MAKE SURE YOUR BODY GETS
ENOUGH CARBOHYDRATES.
• PROTEINS: THESE ARE USED FOR THE GROWTH AND REPAIR OF CELLS, TISSUE (INCLUDING
MUSCLES), AND ORGANS. OUR BONES AND TEETH ALSO NEED PROTEIN, WHICH IS FOUND IN
MEATS, FISH, EGGS, BEANS, AND NUTS.
• FATS: “GOOD” FATS STORE ENERGY FOR EMERGENCY USE AND CAN IMPROVE HEART HEALTH.
SOURCES INCLUDE AVOCADO, OLIVE OIL, NUTS, AND SEEDS.
• FIBER: THIS IS THE PART OF FOOD THAT YOUR BODY DOES NOT BREAK DOWN IN DIGESTION.
AMONG OTHER THINGS, IT LOWERS THE RISK OF CERTAIN DISEASES. IT IS FOUND IN PLANT
FOODS LIKE CEREALS, BREADS, FRUITS, AND VEGETABLES.