Chapter 10: Nutrition and Your Health Lesson 1: The Importance of Nutrition
Humans Live to Eat
What Influences Your Food Choices?? Hunger vs. Appetite Hunger is an unlearned, inborn response. It signals the NEED for food. Appetite is a DESIRE, rather than a need, to eat. Do you eat because of an emotion?? Factors that make a difference in your eating: 1.) Family, friends, & peers 2.) Culture & Ethnic background 3.) Convenience & Cost 4.) Advertising
Would you fill this tank with low octane fuel & expect high performance? Eat right for peak performance Eat right to feel good (tired, lethargic or energetic?) Eat right for a healthy life
Lesson 2: Nutrients - Carbohydrates - Proteins - Lipids / Fats - Vitamins - Minerals - Water
Carbohydrates Should make up 50-60% of your diet, 4 cal/g 2 Types of Carbs: Simple Sugars & Complex Carbs Simple sugars are disaccharides, which are made from monosaccharides. Examples of monosaccharides: glucose, fructose, & galactose 3 disaccharides (simple sugars) you should know: ~ sucrose = glucose + fructose (table sugar) ~ lactose = glucose + galactose (principle carb in milk) ~ maltose = glucose + glucose (produced when starch breaks down)
Complex Carbohydrates 2 Types of Complex carbs: glycogen & starch ~ glycogen - found in meats to a limited extent, does not occur in plants at all. Not a significant source of carbs but performs an important role in the body--it is the form in which the body stores much of its glucose. When hormones send message release energy, glycogen is broken down making a sure of glucose available for energy. ~ starch - plants way of storing glucose. Longer lasting energy than simple sugars.
Fiber Fiber is an indigestible complex carbohydrate that is found in tough, stringy parts of vegetables, fruits, and whole grains. Although it can t be digested and used for energy, fiber helps move waste through the digestive system and thereby helps prevent intestinal problems such as constipation. To stay healthy, eat 20-35 grams of fiber each day. Excellent sources: fruits & vegetables with edible skins and whole-grain products such as bran cereal, oatmeal, & brown rice.
Are Carbohydrates Bad?? Energy: vs. Body s preferred source of energy Too many Carbs. = excess body fat
Calculate the Sugars Use the following equivalents to calculate the amount of sugar: 4g. Sugar = 1 tsp. 5 Tbs. = 1/3 cup 3 tsp. = 1 Tbs. 8 Tbs. = ½ cup 4 Tbs. = ¼ cup 16 Tbs. = 1 cup Example: 1 12oz. Can of soda 46 g. of sugar 46 / 4g = 11.5 tsp. 11.5 / 3 = 3.83 Tbs. (almost 4 Tbs., which is almost 1/4c.)
Proteins Should make up 10-20% of your diet, 4 cal/g Proteins are made from amino acids 2 Types of Protein: ~ Complete = containing all 9 essential amino acids Ex: 1) Chicken 4) Milk 7) & many soybean 2) Fish 5) Cheese products 3) Eggs 6) Yogurt ~ Incomplete = lacks 1 or more of the essential amino acids. Ex: 1) Beans 3) Nuts 2) Peas 4) Whole Grains * Consuming a combination of incomplete proteins, such as rice & beans or peanut butter & bread, is equivalent to a complete.
What Are Proteins Used For? Proteins are the vital structural and working material of all cells, not just muscles Important for growth & repair Body uses proteins to make enzymes, hormones, & antibodies.
Recommended Protein Intake Convert lb to kg (lbs. divided by 2.2 = kg) Mult. kg x.8 to get RDA in grams per day (males under age 18, use.9) Convert grams to ounces by multiplying g x.0353 = oz. Ex: Wt = 150lb female 150 divided by 2.2 lb/kg = 68kg (rounded) 68kg x.8g/kg = 54g. protein (rounded) 54g. X.0353 = 1.9 oz. of protein
What does this mean? Eat proteins AFTER a workout or race... to rebuild damaged tissues Vegetarians MUST eat the proper combination of incomplete proteins to insure all 9 essential amino acids are consumed (see book p. 116) Protein not best source of energy --- not good pre-game meal Taking supplements or consuming large amounts??? Excessive protein gets stored as body fat!
Fats Provide concentrated (most compact) form of energy 9 cal. Energy/gram Necessary to transport vitamins A, D, E, & K Adds flavor to food Take longer to digest than carbs or proteins help satisfy hunger longer (NOT A GOOD PRE-GAME MEAL) Source of LINOLIEC ACID, an essential fatty acid needed for growth & healthy skin Most Americans consume too much fat No more than 20-30% of your diet should be fat Fat is fattening. Too much fat increases risk of heart disease & unhealthful weight gain
Saturated vs. Unsaturated Saturated Fatty Acid holds all the hydrogen atoms it can. Usually solid at room temp. Ex: 1) Palm oil or Palm kernel oil 2) Coconut oil 3) Fats in beef, pork, egg yolks, & dairy products are higher in saturated fatty acid than the fats in chicken & fish. A high intake of saturated fats is associated with an increased risk of heart disease.
Saturated vs. Unsaturated Unsaturated Fatty Acid has at least one unsaturated bond (a place where hydrogen can be added to the molecule). Usually liquids at room temp. Ex: 1) Olive oil 4) Soybean oil 2) Canola oil 5) Cottonseed oil 3) Corn oin * most vegetable fats In contrast to saturated fats, unsaturated fats have been associated with a reduces risk of heart disease.
Recommended Fat Intake @2200kcal (women) 30% = 660 kcal = 73g fat per day @3000kcal (men) 30% = 900 kcal = 100 g fat per day
Fat Math: How much fat is in your food? Problem solving: 1. Take the total grams of fat, multiply times 9 calories per gram to find # of calories from fat. 2. Take calories from fat and divide it by the total calories to find the % of fat in this food product. Example: Healthy Choice Chicken Soup 2 total grams of fat x 9 = 18 calories from fat 18 / 110 =.16 = 16% of this product is fat *Remember, if a food product is more than 25% fat, it is not recommended that you eat it on a regular basis.
Cholesterol What is it?? A waxy fat-like substance that circulates in blood. Your body uses the small amount that it manufactures to make cell membranes and nerve tissue to produce many hormones, vitamin D, and bile, which helps digest fat. Excess blood cholesterol is deposited in arteries, increasing the risk for heart disease. Dietary cholesterol is only found in animal products such as egg yolks, meats and high-fat milk products. HDL = high density lipoproteins ~ GOOD cholesterol LDL = low density lipoproteins ~ BAD cholesterol
Vitamins Vitamins = compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients. 2 Types: Fat soluble (A, D, E, & K) Water soluble (all the rest) Vitamin D is the only vitamin manufactured by the body
Minerals Minerals = substances that the body cannot manufacture but are needed for forming healthy bones & teeth and for regulating many vital body processes. Eat a variety of fruits, vegetables, & whole grains to insure that you are getting all the minerals that your body needs!
KEY MINERALS & THEIR ROLE Calcium bones & teeth; dairy products Iron rbc s (carry oxygen); meat, liver, spinach, beans, green leafy vegetables (iron-deficiency anemia tired, fatigued) Potassium prevent muscle cramps; bananas, potatoes Fluoride prevents tooth decay (added to drinking water)
KEY MINERALS & THEIR ROLE Phosphorous - cell metabolism, helps maintain proper acid-base balance of blood; milk, dairy products, peas, meat, fish, broccoli, whole grains Magnesium enzyme related to carb metabolism, bone growth, muscle contraction; whole grains, milk, dark green leafy vegetables, legumes, nuts
What shape are YOUR bones in? DID YOU KNOW??? 9-18 year olds need 1,300mg of calcium a day! One glass of milk 8 oz.has about 300mg of calcium. 9 out of 10 teen girls do NOT get enough calcium a day in their diet! 7 out of 10 boys do NOT get enough calcium a day in their diet! Birth to 20 s is when you need to deposit calcium in your bones to ensure you have enough bone density for the rest of your life!
Water Vital to every body function!!!! Carries nutrients to and transports waste from your cells Lubricates joints and mucous membranes Through perspiration, water helps maintain normal body temperature Your body uses about 10 cups of water a day..if you sweat, you use more. How much water should you drink each day? your wt. divided by 2 = # of oz. # of oz. divided by 8oz. = # of glasses of water per day
Lesson 3: Healthy Food Guidelines What 3 keys to a healthy lifestyle do the dietary guidelines promote??? Hmm let s find out!
#1 Make Smart Choices from Every Food Group Choose foods from every food group every day. Focus on a variety of fruits. Vary your veggies by eating more dark green & leafy vegetables and orange vegetables. Make half your grains whole. Eat calcium-rich foods. Go lean on meat protein and add more beans.
#2 Balancing Food & Physical Activity Aim for a healthy weight. Be physically active for 60 minutes every day. For even greater health benefits and to help control body weight, increase the intensity or the amount of time that you are physically active.
#3 Getting the Most Nutrition from Your Calories Moderation in Fats Moderation in Sugars Moderation in Salt Everything in moderation In other words, you can have a piece of cake, just don t eat the whole cake!
My Plate http://www.mypyramid.gov/
Calories The number of calories you consume each day is directly related to your activity level. Sedentary means less than 30 min. of moderate physical activity each day. Moderately Active refers to at least 30 to 60 min. a day of moderate physical activity. Active means 60 or more minutes a day of moderate physical activity.
Calories Age Females Males Sedentary Mod. Active Active Sedentary Mod. Active Active 14 1800 2000 2400 2000 2400 2800 15 1800 2000 2400 2200 2600 3000 16 1800 2000 2400 2400 2800 3200 17 1800 2000 2400 2400 2800 3200 18 1800 2000 2400 2400 2800 3200
Obesity in America http://hearteheart.com/ 1)High standard of living 2)Increased mechanization 3)More sedentary leisure activities 4)Availability of food 5)Supersize portions 6)Emotional eating 7)Creeping obesity failing to adjust eating habits as metabolism slows
Weight Loss Guidelines Nutritionally sound! Lose 1-2 pounds per week max. 3500 calories = 1 pound Increase activity by 500 cal/day = 1 lb/week Reduce diet by 500 cal/day = 1 lb/week Greater reduction than this slows metabolism!!! There are no shortcuts! Don t start a diet. Start a lifestyle. Dr. Phil To lengthen thy life, lessen thy meals. Ben Franklin
Summary of Guidelines for Find a VARIETY Eating Healthy Balance food with PHYSICAL ACTIVITY CALORIES add up no matter what Limit your SUGAR Watch your FAT intake Moderate your SALT / SODIUM intake
Lesson 4: Nutrition Labels & Nutrition Label Basics Look at: Serving Size Servings Per Container Calories Sugars Fats Ingredient List Food Safety
Name That Food: sugar, partially defatted peanuts, partially hydrogenated vegetable oil (palm kernel and soybean oil), reduced minerals whey (milk), dextrose, contains 2% or less of: corn syrup, salt, soy lecithin, artificial color (blue 1 lake, red 40 lake, yellow 5 lake, yellow 6 lake), carnuba wax, resinous glaze, and artificial flavor Answer: Reeses Pieces
Name That Food: Cranberries, sugar, sunflower oil Answer: Craisins Water, beef, beans, wheat flour, spices. Less than 2% soy flour, natural flavors, sugar, paprika, caramel color, salt, monosodium glutamate, soy lecithin, gum arabic Answer: Chili w/beans
Product Labeling Nutrient Content Claims Light or Lite Less Free More Lean High, Rich In Or excellent Source of
Food Sensitivities Food Allergies: a condition in which the body s immune system reacts to a substance in some foods. (as if they were pathogens, or foreign invaders) Food Intolerances: a negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest parts of certain foods or food components. Food Borne Illness What causes it? Bacteria and viruses How do you minimize the risk? 1. Clean wash hands thoroughly, wash all fruits & veggies 2. Separate avoid cross contamination 3. Cook to a safe temp. (160 degrees for ground beef, 170 degrees for roasts and poultry, & 145 degrees for fish) 4. Chill - cold temp. slows the multiplication of bacteria
Conclusion Start your day with a healthy breakfast!!! Watch your portions!!!! Make your plate colorful!!!! Drink plenty of water!!!! Exercise!!!!!
Questions??