CH' 19 Nutrition Unit Making Responsible Food Choices Lesson 1 Your Need for Food

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CH. 19 Nutrition Unit- Making Responsible Food
ChoicesLesson 1 Your Need for Food

• Health Ed.

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Nutrients

• substances in food that the body needs in order
  to function properly
• Have 3 major functions
• 1- build, repair, and maintain body tissue
• 2- regulate body processes
• 3- provide energy for the body
• There are 6 classes of nutrients. These classes
  are divided into two groups.

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6 Classes of Nutrients.

• -Nutrients that supply energy
• Carbohydrates
• Lipids
• Proteins

• -Nutrients that regulate cellular activities
• Vitamins
• Minerals
• Water

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Nutrition

• Nutrition is
• 1- pure science- looks at how the body uses
  nutrients
• 2-social science- looks at the relationship
  between food, human behavior, the environment,
  and why people eat

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Dietitian vs. Nutritionist

• Nutritionist- no certification is required
• Dietitian- must be registered by the American
  Dietetics Association they use diet to control
  disease states in individuals they may also
  teach classes or manage food delivery systems

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Why do we eat?

• 1- Physical Need- fuel
• However, 6 out of 10 leading causes of death in
  the United States is in some way linked to food
• Heart disease
• Diabetes
• Hypertension blood pressure

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• 2- The environment
• Culture- food choices reflect ethnic backgrounds
  as well as religious beliefs
• Family and Friends- eating is a social activity,
  most children pattern their eating behavior after
  their parents

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The Environment.

• Advertising
• Time and Money- cost, confidence, and taste all
  play important roles

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• 3- Your Emotions
• Eating is closely tied to emotions (coping
  mechanism) When a person is stressed out they
  tend to eat more refined sugars and high fatty
  foods
• Why?
• -sugar reduces the amount of adrenal
  fight/flight hormones
• .

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• However, in some cases strong emotions can cause
  a person to lose their appetite all together and
  eat an unbalanced diet

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Nutrition throughout life.

• As people age their dietary needs change,
  metabolism slows down and energy level decrease
• Adolescence- second fastest period of growth
• Nutrition is essential during this time period.
  However, many teenagers skip meals or eat
  high-fat foods. Why?

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CH.19Lesson 2 Your Bodys Need for Nutrients

• Health Ed.

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Introduction

• Nutrients perform life sustaining functions in
  the body
• Digestion- process of breaking food down into
  similar forms of nutrients for the body to break
  down and absorb
• Scientist have identified over 40 different
  nutrients

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Carbohydrates

• Bodies main source of energy (42 to 44 of daily
  intake/used to be much higher)
• 3 different forms
• 1- sugars
• 2- starches
• 3- fiber

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Simple vs. Complex Carbs..

• Simple 1 or 2 sugar molecules (sucrose,
  fructose, lactose)
• Complex long chains of sugar molecules
• -beans, potatoes

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..

• Role of Carbohydrates..
• Provide energy in the form of sugar
• Sources of Carbohydrates
• Vegetables and pasta

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Fiber..

• What is it?
• Indigestible plant material
• 2 types
• 1- Soluble- slows down glucose absorption, swells
  when put in water, makes a person feel full
• 2- Insoluble- Stays the same when put in water,
  helps that digestion process

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Fats

• lipids- fatty substance that does not dissolve
  in water
• Fats are composed of carbon, hydrogen, and
  oxygen chains
• Saturated fat- found in animal products, occurs
  when a carbon chain holds all the hydrogen it can
• Polysaturated fats- oils and nuts, have two or
  more hydrogen molecules missing

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DO people need fat?

• Fat is essential for temp. control and protecting
  organs
• Fats carry fat soluble vitamins (A,D,E,K)
• Fats should be 30 of your intake (no more than
  10 from saturated fats)

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Cholesterol

• A fatlike substance used by the body to produce
  certain hormones and vitamin D
• Mostly found in animal products..
• HDL- good cholesterol
• LDL- bad cholesterol

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Dietary vs. Serum Cholesterol

• Dietary- comes from food
• Serum- cholesterol that circulates in your blood

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Proteins

• Greek origin of prime importance
• Consist of 20 amino acids (9 of the 20 are called
  essential amino acids)
• Essential amino acids- must come from foods you
  eat

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Roles of Proteins.

• 1- Building and maintaining body tissue
• 2- Help regulate body processes in enzymes,
  hormones, and antibodies
• 3-Can be used a source of energy in emergency
  situations

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Complete vs. Incomplete

• Complete proteins have all 9 essential amino
  acids (found mostly in animal products)
• Incomplete proteins lack one of the essential
  amino acids (found in plant products)

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Vitamins

• Needed in small amounts to regulate body
  processes
• 2 types
• 1- water soluble
• 2- fat soluble

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Water Soluble

• Dissolve in water
• Needed daily
• Are not stored in the body
• Pass easily into the blood during absorption
• (example Vitamin C)

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Fat- Soluble

• Stored in the body
• Excess build up could be toxic
• Absorbed and transported by fat
• (example A,D,E,K)

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Minerals

• Inorganic substances the body can not produce
  that are needed to start and relate different
  body processes

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Water

• 60 of your body is made of water
• People need 8 glasses of water each day
• Water is also found in many fruits and vegetables
• Water is used transport waste from cells,
  regulate body temp, and lubricate joints

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RDA

• Recommended Dietary Allowance
• Sets guideline for daily dietary needs

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CH.19 Lesson 3 Choosing a Healthy Diet

• Health Ed.

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Dietary Guidelines for Americans.

• Diet- everything you eat or drink
• Daily Food Guide- offers an easy way to
• choose a varied, well-balanced diet

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Recommended

• Eat a variety of 40 nutrients
• How many servings you need depends on your age,
  sex, physical condition, body composition

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Food Guide Pyramid.
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Serving Sizes

• Bread, Cereals, Rice, Pasta
• 6 to 11 servings daily
• Fruits
• 2 to 4 servings
• Vegetables
• 3 to 5 servings

• Milk, yogurt, cheese
• 2 to 3 servings
• Meat, Fish, Poultry
• 2 to 3 servings
• Fats, oils, sweets
• Use sparingly

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Maintain Healthy Weight

• Controlling body fat is more important to health
  than controlling body weight
• Calories are calories no matter where they come
  from
• Watching your diet is more important than
  watching the scale

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Limit your fat intake

• Only 30 diet should consist of fat/ limit
  cholesterol intake to 300 mg per day
• Controlling fat in foods
• Cut off excess fat of meats
• Choose chicken over red meat

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Energy Balance

• One pound of fat equals 3,500 calories
• Calorie intake gt calorie output weight gain
• Calorie intake lt calorie output weight loss
• Metabolism- (50-70) of daily calories expended,
  calories needed for fuel cells

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Other Recommendations.

• Eat fiber rich foods American need at least 20
  mg per day. The average person only consumes 10mg
• Use sugar in moderation-cut back on sodas
• Use salt in moderation-high salt intake can lead
  to hypertension (taste food before salting)

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CH.19 lesson 4 Being a Wise Food Consumer

• Health Ed

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Terms.

• Food additives- substances added to food
  intentionally to produce a desired effect
• Enriched- nutrients lost during processing are
  added back
• Fortification- adds nutrients not naturally
  present
• Unit pricing- shows the cost per unit of
  different-size packages

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CH20 Problems with Foods Lesson 1 Weight
Control

• Health Ed.

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A balancing act..

• Calorie- unit of energy
• 1 lb. of body fat 3,500 calories
• To safely lose 1 lb per wk. you must cut back 500
  calories per day (500 x 7 3,500)

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Body composition

• ENDOMORPH Body type characterized by a heavy
  rounded build, often with a marked tendency
  toward being overweight.
• ECTOMORPH Body Type Characterized by a light
  build and slight muscular development
• MESOMORPH Husky body type, with muscular build.

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• Overweight- being 10 over the standard weight
  for height
• Obese- being 25 over the standard weight for
  height

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BMI Body Mass Index

• the number, derived by using height and weight
  measurements, that gives a general indication if
  weight falls within a healthy range
• Multiply your weight in lbs x 705, then divide by
  your height in inches squared.

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Main Classifications..

• 1- Underweight- below 18.5
• 2- Overweight- 25 to 29.9
• 3- Obese- 30 to 39.9
• Average American is 25.5

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Example.

• Person is 130 lbs and 60 inches tall (5 feet)
• 130 x 705 91,650
• Height in inches2 602 3600
• 91,650 / 3600 25.45
• BMI 25.45
• What BMI Classification is this person?
• (Overweight)

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What is your BMI?

• ______ weight in pounds and height ______ inches
  tall
• _____ x 705 _______
• Height in inches2 _______
• ______ / _______ _______
• BMI ______
• What is your BMI Classification?

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Waist to Hip Ratio

• Measurement of fat distribution
• Measures your waist and hips ratio.
• Waist Top of Hip Bone
• Hip Widest portion of the buttocks
• Who is at greater risk for health problems?
• Men WTHR gt .90
• Women WTHR gt .80

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What is your WTHR?

• Find a same gender partner and record
• Your waist circumference in inches ____
• Your hip circumference in inches ____
• Divide your waist measurement by the hip
  measurement.

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Starting a weight Control Program

• Target your weight- healthy!
• Set smart goals (1 lb per wk)
• Make a personal plan
• Put that plan in writing
• Stick to the plan
• Evaluate

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Set- Point Theory

• Each body had a particular weight that it likes
  to maintain

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Weight loss strategies

• Eat at least 1,400 calories per day
• Eat slowly
• Avoid rewarding yourself with food
• Eat foods you like. If that food is high in
  calories eat tiny portions.

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Weight gain strategies

• Increase carbohydrate intake
• Dont eat empty calories
• Perform muscle building exercises
• Need 700-1000 more calories per day

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The Wrong way to weight loss

• Fad Dieting
• Fasting
• Liquid protein diets
• Diet pills

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