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Nutrition

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Title: Nutrition


1
Nutrition You (Part 1)


2
What is Nutrition?
  • The science or study that deals with food and
    nourishment, especially in humans


3
What are Nutrients?
  •  
  • Nutrients are chemical substances in food that
    the body requires for proper growth, maintenance,
    and functioning.

4
How many classes of nutrients are there?
  • There are six classes of nutrients
  • Carbohydrates (carbs)
  • Fats (lipids)
  • Proteins
  • Vitamins
  • Minerals
  • Water

5
Energy From Foods
  • Its very important to know that we get our
    energy from the food we eat. ThinkGasoline is
    to your car as food is to your body. Without
    gasoline your car will not function properly
    without food your body will not function
    properly.

6
Energy From Foods cont
  • You get energy from food, and the energy value of
    food is measured in units of heat called
    calories. Your body requires a minimum number of
    calories each day in order to maintain itself.
    Additional calories must be used, or they will be
    stored in the body as fat.
  • The amount of energy a food provides depends on
    how much carbohydrate, fat, /or protein it
    contains once completely broken down
    (metabolized) in the body.
  • For example
  • 1 gram of carbohydrate equals to 4 energy
    calories
  • 1 gram of protein equals to 4 energy calories
  • 1 gram of fat equals to 9 energy calories

7
Energy From Foods cont
  • Sowhat nutrient do we get most of our energy
    from?
  •  We get most of our immediate energy from
    carbohydrates and we get our long-term energy
    from FAT.
  •  Case Scenario
  • Jimmy and Natasha go out to lunch. Natasha
    orders a salad and a bowl of white rice w/peas.
    Jimmy orders a steak. Who will have the most
    energy? Who will be hungry the soonest?
  •  Answer
  • Jimmy will have the most energy because of his
    fatty steak and Natasha will be hungrier sooner
    than Jimmy because of her light-carbohydrate
    salad w/rice and peas.

8
Six Nutrients (The Energy Nutrients)
  • 1. Carbohydrates
  •     Main FuelGlucose
  •     Brain Nervous System rely on glucose for
    energy.
  •  Two types of carbohydrates
  • a. Simple CarbsSugars
  • -Candy products
  •    - Soda
  • -More examples?
  • b. Complex CarbsStarches
  • o     Potatoes and Rice
  • o     Floury Breads
  • More examples?

9
Fiber (The unique Complex Carbohydrate)
  • Vegetables, Whole wheat, Grainy foods
  • Not an energy source
  • Not digestible
  • Provides zero calories
  • So, what is fiber good for?

10
Benefits of Fiber
  •  Benefits of fiber
  • Increase bulk in feces
  • Prevents constipation diverticulosis (small
    pouches in the colon that bulge outward through
    weak spots. When the pouches become infected or
    inflamed, the condition is called diverticulitis.
    About 10 percent of Americans over the age of 40
    have diverticulosis. The condition becomes more
    common as people age. About half of all people
    over the age of 60 have diverticulosis.)
  • May prevent diabetes
  • May reduce the risk of heart disease
  • Lowers Bad Cholesterol


11
Six Nutrients (The Energy Nutrients)
  • 2. Fats (lipids)
  • Essential source of long-term energy
  • Also add flavor and texture to food and because
    they take longer to digest than carbohydrates or
    proteins, they satisfy hunger longer than other
    nutrients do.
  • Saturated fats are solid at room temperature and
    unsaturated fats are liquid atroom temperature.
  • Examples of saturated fat are butter, animal fat
    (found in meats poultry), coconut oil, palm
    oil, lard
  • Examples of unsaturated fats are vegetable oils
    (corn, canola, olive, soy bean, peanut oil)
  •   

12
Six Nutrients (The Energy Nutrients)
  • 3. Proteins
  • Main fuel Amino acids (twenty in all)
  • Needed for growth, maintenance, replacement of
    body cells
  • Especially needed for building body tissues
    (muscle)

13
Proteins Continued
  • Proteins have many responsibilities
  • Build and repair tissues, fight off infections,
    and transport oxygen.
  • Our bodies usually consider proteins the
    back-up energy providers because they are used
    for energy only if we exclude both carbohydrates
    and fats from our diet.

14
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15
Nutrients (Vitamins)
  • 4. Vitaminscompounds that help regulate many
    vital body processes, including the digestion,
    absorption, and metabolism of other nutrients.
  • Two Types of Vitamins
  • Water Solubledissolve in water and pass easily
    into the blood during digestion (vitamin C,
    thiamin, riboflavin, niacin, B6, folic acid,
    B12).
  • Fat Solubleabsorbed, stored, and transported in
    fat (vitamin A, vitamin D, vitamin E, vitamin
    K)

16
Nutrients (Minerals)
  • 5. Mineralssubstances that the body cannot
    manufacture but are needed for forming healthy
    bones and teeth and for regulating many vital
    body processes. 
  •   16 minerals known to be essential
  •  Some Important minerals
  • Calciumhealthy bones teethfound in dairy
    products, sardines, spinach.
  • Ironoxygen transport. Important for use of
    energy in cells and resistance to infection.
    Found in red meat, poultry, peanuts, egg yolks,
    liver.
  •  

17
The Essential Nutrient
  • 6. Water
  • The often forgotten, but essential substance that
    helps in
  • Digestion
  • Transporting nutrients,
  • Elimination of waste
  • Cushioning the eyes, brain, and spinal cord
  • Lubricating the joints
  • Maintenance of bodily fluids
  • Maintenance of body temperature.

18
Nutrients and Our Bodies
  • SoHow DO NUTRIENTS REACH THE IMPORTANT
    STRUCTURES OF OUR BODIES???
  •  Via the process of digestion (absorption)
  • All the organs of the digestive system contribute
    to breaking down or metabolizing foods into
    smaller molecules capable of being absorbed into
    the bodys cells.

19
Part 1 Review
  • Name all 6 nutrient classes.
  • Name the mineral thats essential for bone
    tooth formation.
  • Name the nutrients that apply (disregard water,
    vitamins minerals).
  • Tuna saladtuna, eggs, spinach, mayonnaise
  • Grilled chicken sandwichchicken, white bread,
    lettuce, tomato
  • Orange Juice
  • Which nutrient is needed for muscle growth?
  • Which nutrient aids in the maintenance of bodily
    fluids?
  • Name three simple carbohydrates. Name 3 complex.
  • How many energy calories are there in one gram of
    fat?
  • How many energy calories are there in one gram of
    protein?

20
Nutrition, Eating Right, You (Part 2)
21
Why is Nutrition so Important?
  • Back in 400 B.C., Hippocrates said, "Let food be
    your medicine and medicine be your food." Today,
    good nutrition is more important than ever. At
    least four of the 10 leading causes of death in
    the U.S.--heart disease, cancer, stroke and
    diabetes--are directly related to the way we eat.
    But while the wrong diet can be deadly, eating
    right is among the key cornerstones of health.

22
Why Nutrition is Important cont
  • Food alone isn't the key to a longer and
    healthier life. Good nutrition should be part of
    an overall healthy lifestyle, which also includes
    regular exercise, not smoking or drinking alcohol
    excessively, stress management and limiting
    exposure to environmental hazards.

23
The Keys to Good Nutrition
  • The keys to good nutrition are balance, variety
    and moderation. To stay healthy, your body needs
    the right balance of carbohydrates, fats, and
    proteinthe three main components of nutrition.
  • You also need vitamins, minerals and other
    substances from many different foods, and while
    some foods are better than others, no single food
    or food group has it all--so eating a variety of
    different foods is essential.

24
Keys to Good Nutrition cont
  • MODERATION, MODERATION, MODERATION!
  • Moderation means eating neither too much or too
    little of any food or nutrient (not too much, not
    too little). Too much food can result in excess
    weight and even too much of certain nutrients can
    lead to numerous nutrient deficiencies and low
    body mass.

25
Part 2 Review
  • What are the three keys to good nutrition?
  • What does moderation mean and why is moderation
    so important?
  • What did Hippocrates, the father of medicine
    mean when he said, let food be your medicine and
    medicine be your food?

26
Nutrition, Eating Right, You (Part 3)Two
Fad Diets
27
Two Fad Dieting Philosophies
  • The South Beach Diet
  • The Atkins Diet

28
The South Beach Diet Philosophy
  • The South Beach Diet is not low-carbohydrate diet
    or a low-fat diet. The South Beach Diet teaches
    you to rely on the right carbohydrates and the
    right fats and enables you to live without the
    bad carbohydrates and bad fats.

29
Good Carbs Vs. Bad Carbs (South Beach Diet)
  • Much of our excess weight comes from the
    carbohydrates we eat, especially the highly
    processed ones found in baked goods, breads,
    snacks, soft drinks, and other convenient
    favorites (bad carbs).
  • Modern industrial processing removes the fiber
    (Good Carbohydrate) from these foods, and once
    that's gone, their very nature--and how we
    metabolize them--changes significantly, and for
    the worse.

30
The Right Fat (The South Beach Diet)
  • The South Beach Diet allows plenty of healthy
    monounsaturated fats such as olive and canola
    oils. These are considered the good fats. In
    addition to actually reducing the risk of heart
    attack and stroke, they taste good (my opinion)
    and make food enjoyable.
  • Consuming foods high in monounsaturated fat, such
    as olive oil, and polyunsaturated, as found in
    nuts and most vegetable oil, is linked to a
    decreased risk of heart attack and stroke.
  • Studies have also revealed that margarine (trans
    fat) consumption increased the incidence of heart
    attack. Other studies report a direct
    association between frequent consumption of meat
    and butter, and heart attack occurrence.

31
The Atkins Nutritional Approach
  • The cornerstone of the Atkins philosophy is a
    four-phase eating plan in conjunction with
    vitamin and mineral supplementation and regular
    exercise.
  • The Atkins approach gradually eliminates the
    consumption bad carbohydrates while increasing
    the intake of protein and fat.
  • Grilled salmon with spinach is an ideal dinner on
    the Atkins diet plan.

32
Part 3 Review
  • According to the South Beach Diet name two good
    carbs and two bad carbs.
  • High protein fat with the gradual elimination
    of bad carbohydrates. Name the diet.
  • This diet focuses on good fats and bad fats?

33
Nutrition, Eating Right, You (Part
4)What Food You Should choose to avoid
34
TRY NOT TO EAT FOODS CONTAINING
  • Trans Fats or Partially Hydrogenated Oil
  • Why?

35
Partially Hydrogenated Oil
  • HydrogenateTo combine with or subject to the
    action of hydrogen, especially to combine (an
    unsaturated oil) with hydrogen to produce a solid
    fat.
  • Hydrogenated oil is unnatural and does not break
    down in the bodythis isnt good.

36
Four Types of Fat
  • There are four kinds of fats
  • (1) monounsaturated fat, (2) polyunsaturated fat
    (olive oil, canola oil, other vegetable oils),
    (3) saturated fat (butter, lard, palm oil,
    coconut oil and other animal fat), and (4) trans
    fat (margarine, shortening, and partially
    hydrogenated oil).  
  • Monounsaturated fat and polyunsaturated fat are
    the "good" fats because they arent responsible
    for clogging arteries. 
  • Consumption of saturated fat should be kept low
    (20 grams or less per day). 
  • Trans fat from partially hydrogenated vegetable
    oils is very unhealthy and much worse than
    saturated fat because

37
Hydrogenated Oil cont
  • Trans fatty acids are formed when vegetable oils
    are processed into margarine or shortening.
    Sources of trans fats in the diet include snack
    foods and baked goods made with partially
    hydrogenated vegetable oil or vegetable
    shortening
  • Trans fats cause significant and serious lowering
    of HDL (good) cholesterol and a significant and
    serious increase in LDL (bad) cholesterol make
    the arteries more rigid cause major clogging of
    arteries cause or contribute to type 2 diabetes
    and cause or contribute to other serious health
    problems.  Trans fats are placed into food to
    increase shelf life, but they decrease human
    life.

38
What the Heck is Cholesterol?
  • Cholesterol is a waxy, fat-like substance made in
    the liver and found in certain foods, such as
    from animals, like dairy products (whole milk),
    eggs and meat.
  • The body needs some cholesterol in order to
    function properly (essential for nerve cell
    function, transporting food, and removes waste
    from cells). However, too much cholesterol can
    increase a person's risk of developing heart
    disease.

39
2 Types of Cholesterol LDL HDL
  • Explanation of terms
  • LDL (bad) cholesterol--the main source of
    cholesterol buildup and blockage in the arteries.
  • HDL (good) cholesterol--carries bad cholesterol
    from the blood back to the liver, which processes
    the cholesterol for elimination from the body. 
    HDL makes it less likely that excess cholesterol
    in the blood will be deposited in the coronary
    arteries.

40
There are several factors that contribute to high
cholesterol some are controllable while others
are not.
41
Uncontrollable Cholesterol Risk Factors
  • Gender After menopause, a woman's
    LDL-cholesterol level ("bad" cholesterol) goes
    up, as does her risk for heart disease.
  • Age Your risk increases as you get older. Men
    aged 45 years or older and women aged 55 years or
    older are at increased risk of high cholesterol.
  • Family history Your risk increases if a father
    or brother was affected by early heart disease
    (before age 55) or a mother or sister was
    affected by early heart disease (before age 65).

42
Controllable Cholesterol Risk Factors
  • Diet The saturated fat and cholesterol in the
    food you eat raise total and LDL-cholesterol
    levels.
  • Weight Being overweight can make your
    LDL-cholesterol level go up and your HDL level go
    down.
  • Physical activity/exercise Increased physical
    activity helps to lower LDL- cholesterol and
    raise HDL-cholesterol (the "good" cholesterol)
    levels. It also helps you lose weight.

43
Part 4 Review
  • Name all four kinds of fat.
  • Name the two good fats and the two bad fats.
  • Name the two types of cholesterol.
  • Name two foods that are high in cholesterol.
  • Why is HDL considered good cholesterol?
  • Why is LDL considered bad cholesterol?
  • Why is trans fat so bad for you?
  • What is the difference between saturated fat and
    unsaturated fat?

44
What are the Three Most Meaningful Words in The
Dictionary?
  • 1 Choice
  • 2 Choice
  • 3 Choice
  • You have the power to choose. Making the wrong
    dietary choices could negatively affect your
    life. Remember You ARE what you eat!
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