Transcript An Invitation to Health Chapter 4 The Joy of Fitness

Personal Nutrition
Mrs. Kebba
Health and Nutrition
Defining ‘Nutrition’
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Part 1: The science of foods, nutrients &
other substances they contain.
Part 2: The actions of foods & nutrients
in the body.
Part 3: The influence of foods and
nutrients on health and disease.
Essential Nutrients
Definition
 The chemical substances
found in foods and used in
the body to provide:
 Energy
 Structural materials
 Regulating materials
 Essential nutrients also
support growth,
maintenance, and repair of
the body’s tissues.
Accessory Organs That Aid Digestion
The Six Classes of Nutrients
Macronutrients
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4.
Carbohydrates
Lipids-Fats
Proteins
Water
Micronutrients
5.
6.
Vitamins
Minerals
Calorie Values of Common Nutrients
 Carbohydrates
 4 calories per gram
 Fats (lipids)
 9 calories per gram
 Proteins
 4 calories per gram
 Alcohols
 7 calories per gram
 Vitamins, Minerals &
Water
 0 calories per gram
Acceptable Macronutrient Distribution
Ranges (AMDR)
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Carbohydrates
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Fats (lipids)
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Adults: 45-65% of total daily
calories
Children: 25-40% of total calories
20-35% of total daily calories
Proteins
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10-35% of total daily calories
Nutrient Density
Definition
A measure of the nutrients a
food provides relative to the
energy it provides.
The more nutrients and the
fewer calories, the higher the
nutrient density.
Water
Functions
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Essential for body temperature
regulation.
Transportation of nutrients and
wastes in the body.
All chemical reactions.
Maintenance of blood volume.
Yields no energy
Goal
½ of your body weight in fluid ounces
Functions
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Proteins
Critical for growth, maintenance and repair of
muscles, bones, blood, hair and fingernails.
Key to synthesis of enzymes, hormones, antibodies
and provide essential amino acids.
Characteristics
4 calories per gram.
 20 amino acids total; 9 essential amino acids.
 Complete vs. incomplete proteins.
 Our protein needs depend on our age, size, and
activity level
Goal:10% -35 % of daily calories
Your weight in pounds by .37. This is the number of
grams of protein that should be the daily minimum.
A person weighing 150 lbs. should eat 55 grams of
protein per day,
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Carbohydrates
Functions
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Provides our brains and body with glucose.
The primary role of carbohydrates is to provide energy for the body
Characteristics
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4 calories per gram.
Simple vs. complex carbohydrates.
Grains contain the highest amount of carbohydrates per serving, with
varying amounts of fiber. Whole grain and bran products have higher
fiber then white and refined grains. Choose more complex
carbohydrates, such as those found in vegetables, whole grains and
legumes, more often than simple carbohydrates.
Goal
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At least 130 grams/day to support brain function.
Limit added sugars to no more than 25% of total daily calories.
At least 3 servings of whole grain/day.
Men: 38 grams of fiber/day; 50+ years: 30 grams.
Women: 25 grams of fiber/day; 50+ years: 21 grams.
Functions
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Fats
Carry and help with absorption of the fat-soluble vitamins A, D,
E and K.
Protect organs from injury.
Regulate body temperature.
Play an important role in growth and development.
Characteristics
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9 calories per gram.
Saturated vs. unsaturated fats vs. trans fats.
Margarine vs. butter.
Goal
The human body needs both saturated fats and unsaturated fats to remain healthy. a
higher proportion should be from unsaturated fats, as they are thought to promote
good cholesterol and help prevent cardiovascular disease, whereas an overabundance
of saturated fats is thought to promote bad cholesterol
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20-35% of total daily calories.
Vitamins
Functions
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Help put proteins, fats, and carbohydrates to use.
Essential to regulating growth, maintaining tissue, and
releasing energy from food.
Involved in the manufacture of blood cells, hormones, and
other compounds.
Characteristics
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Fat-soluble: Vitamins A, D, E and K.
Water-soluble: B vitamins (8 total) and vitamin C
Goal
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Dietary reference intakes
Minerals
Functions
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Help build bones and teeth.
Aid in muscle function.
Help our nervous system transmit messages.
Characteristics
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16 minerals
 Major: Sodium, potassium, chloride, calcium,
phosphorus, magnesium and sulfur.
 Trace: Iron, zinc, selenium, molybdenum, iodine,
copper, manganese, fluoride and chromium.
Antioxidants
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Vitamin C, E and beta-carotene, carotenoids and
flavonoids.
Free radicals:
 Result of Normal metabolism, pollution,
smoking, radiation and stress.
 Antioxidants are substances or nutrients in our
foods which can prevent or slow the oxidative
damage to our body. Antioxidants may also
enhance immune defense and therefore lower the
risk of cancer and infection.
Most Commonly Known Antioxidants
Vitamin A and Carotenoids
Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards,
cantaloupe, peaches and apricots (bright-colored fruits and vegetables!)
Vitamin C
Citrus fruits like oranges and lime etc, green peppers, broccoli, green
leafy vegetables, strawberries and tomatoes
Vitamin E
Nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver
oil
Selenium
Fish & shellfish, red meat, grains, eggs, chicken and garlic
Osteoporosis
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Bone-weakening disease.
Strikes 1 in 4 women over age 60.
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Peak Bone Mass
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25-35 years
Bone loss begins at age 40.
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Menopause
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Bone loss increases to a rate of
3-5
Prevention
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Adequate calcium intake and
exercise.
Threats to Bone Health
Iron-deficiency Anemia
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Related to too little iron –
and thus too little
hemoglobin in the blood.
5% of women of
childbearing age.
Symptoms:
 Sensitivity to cold.,
chronic fatigue, edginess,
depression, sleeplessness,
and susceptibility to colds
and infection.
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Prevention:
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To enhance iron
absorption consume
foods high in vitamin C.
Choose more beans, peas,
green leafy vegetables,
enriched grain products,
egg yolk, fish, and lean
meats.
Don’t drink tea with your
meals.
Eating for Good Health
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Eat five servings of fruits and vegetables per day.
Include three servings of whole-grain foods every day.
Consume a calcium-rich food at each meal.
Eat less meat.
Avoid high-fat fast foods.
Think small.
Read labels carefully.
Switch to low-fat and no-fat dairy products.
When choosing fruits and vegetables, the brighter the
better.
FOLLOW MY PLATE
The Food Guide Pyramid
GRAIN GROUP
Breads, Cereal, Rice & Pasta Group
6-11 servings
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Complex carbs
Fiber
Protein
B vitamins
(riboflavin, thiamin,
niacin)
• Iron, magnesium
Vegetable Group
3-5 servings
• Fiber
• Vitamins A, C and
folate
• Potassium
• Magnesium
• Iron and zinc
• Calcium
• Phytochemicals
Fruit Group
2-4 servings
• Fiber
• Vitamins A &
C
• Potassium
• Iron
• Phytochemical
s
DAIRY GROUP- Milk, Cheese & Yogurt
Group
2-3 servings
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Protein
Calcium
Riboflavin
Vitamin B12
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Fortified Foods:
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Vitamin A & D
Meat, Poultry, Fish, Dry Beans,
Eggs & Nuts Group
2-3 servings
Meat, Poultry & Fish
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Protein
Phosphorus
Vitamins B6 & B12
Iron & zinc
Niacin & thiamin
Legumes
• Protein
• Fiber
• Thiamin, folate &
vitamin E
• Potassium
magnesium, iron &
zinc
Fats, Oils & Sweets
Use Sparingly
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Sugar
Fat
Alcohol
Calories
Quick and Easy
Estimates of Portion Sizes
The “Healthy Eating” Pyramid
New York Medical College
Vegetarian Pyramid
Food Safety
Pesticides
Genetically
Engineered
Foods
Irradiation
Organic
Additives
Protecting Yourself From
Food Poisoning
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Clean food thoroughly.
Drink only pasteurized milk.
Don’t eat raw eggs.
Cook chicken and pork thoroughly.
Know how to store foods.
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Danger Zone: Between 40°F and 140°F.
Stored food doesn’t last forever.
ANYTHING ELSE?
Dietary Guidelines for Americans
2014-2015
The ABC’s For Your Health
1.
2.
Aim For Fitness
Build A Healthy Base
3.
Choose Sensibly