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NUTRITIION

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Title: NUTRITIION


1
NUTRITIION
  • CHAPTERS
  • 4 5

2
YOU ARE WHAT YOU EAT!
Write a brief paragraph about what this statement
means to you.
3
What is Nutrition?
  • Study of the way the substances in food affect
    our health and also why we make the food choices
    we make.

4
Your Thoughts about Nutrition
  • Nutrition is not so important to me, I just want
    to be able to eat lots of food.
  • I eat whatever I want, but I sometimes worry
    about the types of food I eat.
  • I feel best when I eat nutritious foods.
  • I like to make my own decisions about what I eat,
    but often I eat what everyone else is eating.

5
Thoughts on Nutrition
  • If I take a vitamin pill in the morning, I do not
    have to worry about what I eat.
  • My health will suffer if I dont eat well.
  • The food I eat has nothing to do with the way I
    feel.
  • I would really like to change my eating habits.

6
I would rather eat.
  • Eat what taste good
  • Eat a nutritional balanced meal.
  • Eat what my friends eat.
  • Eat what looks good!
  • Eat what tastes good!
  • Eat what smells good!
  • Eat what I like and nobody else likes
  • Eat what my friends eat
  • Eat what my family eats.
  • Eat what my friends eat
  • Eat a nutritionally balanced
  • meal
  • Eat whatever I like
  • Bring lunch from home
  • Eat in school cafeteria
  • Eat lunch in a fast-food
  • restaurant

7
Compare nutrition to the game of baseball.
Good nutritional choice hit
What would your nutritional choice average be
for today?
8
KEY FACT
HUNGER is the PHYSICAL NEED for food
9
Everyone is born with feelings for hunger.
10
Symptoms of hunger include
  • Weakness
  • Dizziness
  • Nausea
  • Loss of concentration

11
How do we get rid of hunger?
By eating
12
The question is Just how much do we eat?
13
As a society what messages are we sending about
how we feel about our food selection?
More is better

Is the meal a good meal or a good deal
14
APPETITE is the desire for food
15
Appetite can be influenced by
  • Weather
  • Culture
  • Religion
  • Advertising
  • Taste
  • Texture
  • Aroma
  • Health

16
Advertising and Food Groups
  • Candy and gum
  • Cookies and crackers
  • Noncarbonated soft drinks
  • Meats and poultry
  • Vegetables
  • Citrus fruits
  • Cereals
  • Shortenings and Oil
  • Desserts
  • Carbonated soft drinks
  • Macaroni and spaghetti
  • Cheese

17
ORDER OF ADVERTISING
  • Cereals
  • Candy and gum
  • Shortenings and Oil
  • Cookies and Crackers
  • Desserts
  • Noncarbonated soft drinks
  • Carbonated soft drinks
  • Meats and poultry
  • macaroni and spaghetti
  • vegetables
  • cheese and citrus fruits

18
Hunger
Appetite
When hunger Appetite work together they
are balanced.
19
Hunger Appetite become unbalanced when one
  1. Eats when not hungry
  2. Eats when depressed
  3. Eats from habit

20
To have the right balance between hunger
appetite You need to understand when and why
you eat.
21
Food selection should be based on
sound nutritional practices
22
Energy Balance
  • INPUT OUTPUT
  • INPUT gt OUTPUT
  • INPUT lt OUTPUT

23
How has our diet Changed over the last 100 years?
24
Foods I eat
Foods that have emotional meaning to me
Foods my ancestors ate and that my family still
eats
Foods I eat because they are plentiful where I
live
Foods I eat because of my lifestyle
Foods I eat that originated in another country
Foods I eat with friends
Foods I eat because of social traditions
25
Household structure
Income
Occupation
Eating behavior
Knowledge
personality
Health beliefs
Location of residence
Cultural background
Religious beliefs
26
Why should eating patterns be important to us?
27
Why is being overweight such a problem for young
People?
28
Young people that are overweight are more likely
to become OBESE adults
29
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30
Diet is related to six(6) of the ten(10)
leading causes of death in the United States.
31
Adequate nutrition requires adequate intake of 6
essential nutrients
  • Carbohydrates
  • Fats
  • Proteins

That provide energy in the form of calories.
32
  • Vitamins
  • Minerals
  • Water

That allows the body to use the other nutrients
33
What is a calorie?
1 calorie is the amount of heat necessary to
increase the temperature of 1 gram of water by
1 degree centigrade.
34
Food is measured in Kilocalories (1000) 120
Calories 120,000
35
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36
Typical portions often contain multiple servings
37
How Does Your Diet Compare?
  • List the servings of food you ate during one day
    in the appropriate categories under My
    Selections.
  • Compare your eating habits to those suggested by
    the Food Pyramid

38
Portion Sizes
Have students bring a glass from home and
estimate whether it contains one serving
size. Serving of juice 4 ounces. Most glasses
used by students 10-16 ounces. Average
super-sized meal contains 15002000 Calories.
39
Estimating Portion Sizes
  • Palm of hand or a deck of cards is same size as
    one serving.
  • One serving size of rice or pasta size of a
    tennis ball or about the size of fist.
  • One serving of cheese is about the size of one
    domino or two fingers.
  • Large portion sizes and sedentary lifestyles are
    linked to overweight and obesity.

40
Portion Sizes
  • Have students bring a glass from home and
    estimate whether it contains one serving size.
  • Serving of juice 4 ounces.
  • Most glasses used by students 10-16 ounces.
  • Average super-sized meal contains 15002000
    Calories.
  • Lack of exercise exacerbates problems caused by
    large portion sizes.

Soft drinks are a major source of hidden
Calories.
41
Importance of Reading Food Labels
  • Different categories of nutrients are described
    on labels.
  • Grams protein
  • Grams total carbohydrate
  • Grams sugar
  • Not all sugar in food is added
  • Substances ending in ose are sugars
  • Important to notice
  • How many serving sizes are within a package?
  • How many grams of fats are reported as saturated
    fat?
  • Saturated fat contributes to heart disease.
  • Less than 30 of total Calories consumed should
    come from fat.
  • Fats provide fewer than 30 of the total Calories
    in true low-fat foods.

42
Estimating Serving Sizes
deck of cards
postage stamp
tennis ball
domino
baseball
pancake CD disc
1 teaspoon 16 oz bottle cap
43
Portions and the American sizes
7 Eleven drinks 1973 12-ounce and
20-ounce 1976 16-oz gulp 1978 32-oz Big
Gulp 1983 44-oz Super Big Gulp 1988 64-oz
Double Gulp ½ ga 2003 No more 16-oz.
Replaced with 20-oz Current drink sizes 20 oz,
32 oz, 44 oz, and 64oz
44
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45
Junk Food
  • Fallacy if allowed to make their own choices,
    students will make healthy food selections.
  • Junk food food with minimal nutritional value.
  • Portion sizes of junk food have increased
    dramatically.
  • Students consume junk food frequently.
  • Soft drinks and other high sugar drinks
    contribute high numbers of calories to students
    diets.

46
Is JUNK Food Really JUNK Food?
Most of the food we think of as Junk food
contains lots of calories, and large amounts of
fat, sugar, and salt, but contain few of the
other essential nutrients. Low in nutrient
density a measure of the nutrients compared to
energy provided.
47
How much sugar should we consume each day?
For a 2,000 calorie diet, a person should eat no
more than 10 t of added sugar a day.
The average American consumes about 20 t each
day.
12 oz of soda contains about 9 t
48
To make up for eating the food lacking in
nutrients, try to eat healthier foods at other
times during the day.
Keywords to remember are

MODERATION
BALANCE
49
How can a slice of pizza and tacos be healthy
foods?
vegetable tomato sauce
grain crust
dairy product cheese
fruit ?
meat ?
TACO
50
Lack of Variety in Adolescent Diets
  • In some situations, students must try to make a
    better bad choice, based on knowledge.
  • Drink water instead of sweetened drinks.
  • Reduce portion sizes.
  • Avoid fried foods.
  • Eating habits often are linked to convenience.
  • Use a dinner plate to estimate how much of your
    diet should come from fruits and vegetables.
  • 1/2 of plate should contain fruits and
    vegetables.
  • Other 1/2 should contain a protein and a starch.
  • Include variety try a new fruit or vegetable
    each week.

51
Food and Fitness Virtual WorkshopActivity
Three Your Energy Needs
52
How many calories do you need each day?
53
Calories In Versus Calories Expended
  • Compare your daily Calorie intake to
    recommendations, based on Basal Metabolic Rate
    (BMR) and activity levels.
  • If Calories eaten gt Calories used, excess energy
    is stored as fat.
  • If Calories eaten Calories used, a constant
    body weight is maintained.
  • If Calories eaten lt Calories used, fat is burned
    to make up the difference.

54
Females take your body weight and multiply by 10
Males take your body weight and multiply by 11
55
This gives you the amount of calories needed for
you to breath, heart beat, and cell functioning.
56
Activity Calories
Depending on your activity level take the you
got for your BMR and multiply it by .30
if inactive .50 if average activity
.75 very active or some strenuous
activity
57
Digestive calories
Add the of calories for BMI to of calories
for activity and multiply by 0.1
58
TOTAL CALORIE NEED
BMR ACTIVITY CALORIES DIGESTION CALORIES
TOTAL CALORIE NEED PER DAY.
59
  • Fats and oils are concentrated energy sources.
  • Fats have nine Calories (kcal) per gram.
  • Proteins and carbohydrates have four Calories
    (kcal) per gram.
  • Some fats are important for health.
  • Omega-3 fats from fish and flaxseed oils may
    help protect against cardiovascular disease.
  • Unsaturated fats, such as olive, peanut, canola,
    or corn oil can help raise levels of HDL
    (good) cholesterol.
  • As a general rule, liquid vegetable oils are the
    healthiest choices

60
Basal Metabolic Rate (BMR) Changes with Age
Daily Baseline Calorie Needs of a Female, by Age
(weight 127pounds, height 64 inches
Daily Baseline Calorie (kcal) Needs
Age in Years
61
Six Nutrients needed bythe body
62
Carbohydrates
Main source of food Energy 4 Cal/g
63
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64
3 classes of Carbohydrates
  • Simple sugars - glucose
  • Short-chained sugars- fruits, vegetables, honey,
    table sugar
  • Long-chained sugars starches and fiber
    vegetables, grains, potatoes

65
Why is dietary fiber Important?
Roughage and the lowering of blood cholesterol.
66
Carbohydrates should make up 45 to 65 of our
daily calorie intake. 10 from sugars 25 35
grams of fiber.
67
When you eat more carbohydrates than the body
needs, it is stored as glycogen. Glycogen is the
bodys quick energy source.
68
Fat
Most concentrated form of energy food 9
Calories/gram 252 Calories/ oz.
69
Fat is harder to digest than carbs and
proteins and stored in the body in the fatty
tissue.
70
Fat intake for teens should be 25 to 35 of total
calorie intake.
71
Uses of Fat
  • Body heat
  • Organ protection
  • Sense of fullness
  • Needed for vitamin use

72
2 Types of Fat
  • Saturated animal, palm and coconut oil (Solid
    at room temp)
  • Unsaturated vegetable, fish oils

73
Two types of unsaturated oil
  • Monounsaturated
  • Polyunsaturated
  • Both help reduce cancer and cardiovascular
    disease.

74
What is Trans fats?
Trans fats are formed when vegetable oils are
made into hard margarines.
Trans fats increase the risk of heart disease.
75
CHOLESTEROL
Fat like substance found in foods of animal
origins also produced by liver.
76
Is cholesterol a type of fat?
Cholesterol is a type of steroid
testosterone and estrogen
Steroids are types of lipids
Lipid is a compound made of carbon and hydrogen.
77
Two types of cholesterol
  • HDL good
  • LDL bad it can build up on the blood vessel
    walls restricts or blocks blood flow.

78
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79
How do you figure cholesterol level?
Divide total cholesterol level by the HDL level.

Ratio between 5 and 9 is normal
80
PROTEINS
Made of chains of Carbon, Hydrogen, Oxygen,
and Nitrogen
81
Proteins are used for growth and repair
Eating extra protein is important if I want to
build bigger muscles? TRUE or FALSE
Muscles grow in response to weight training.
82
What is PEM?
Protein-energy malnutrition
Most prevalent in children of developing
countries because of their high energy needs
83
Child with PEM
84
Proteins are made of 20 amino acids, 11 of
which are made in the body -----
85
The other 9 the Essential amino acids Must
be gotten from the food eaten
86
Complete proteins come from foods that contain
all 9 of the EAA
Animal sources
87
Incomplete Proteins contain only some of the 9
EAA
Plant sources
88
The incomplete proteins must be mixed in order to
get the amino acids needed.

89
Choosing a Vegetarian Diet
  • A vegetarian diet is one in which few or no
    animal products are eaten.
  • Vegans are vegetarians that eat no animal
    products in any form.
  • Most vegetarians get all the proteins they need
    from the small amounts of animal products they
    eat.
  • Vegans must eat from a variety of plant sources
    to get all the essential amino acids and other
    important nutrients.

90
Proteins should make up 10 to 35 of the
daily calorie intake
91
Vitamins
Compounds that help regulate certain chemical
reactions in the body
92
Body makes D and K
93
Two types of Vitamins
  • Fat-soluble A,D,E, K stored in fat
  • Water-soluble B C not stored in body

94
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96
Vitamin Deficiencies
Vitamin A night blindness, death, dryness of eye
Vitamin B1 Poor memory, beriberi
Vitamin B2 skin cracking in corners of mouth
Vitamin B6 Nerve damage and convulsions
Folate Diarrhea, wt loss, birth defects
Vitamin D Rickets skeletal deformities in children
Vitamin E anemia, destruction of nerve cells, loss of reflexes
97
Minerals
Natural occurring substances that contribute to
the normal functioning of the body. 20 minerals
needed
98
Types of Minerals
  • Macro minerals calcium, chlorine, magnesium,
    phosphorus, potassium, sodium, and sulphur.

99
Trace minerals Copper, Fluorine, Iodine Iron,
Zinc
100
Importance of Minerals
Minerals combine to form salts. When in solution
they dissolve and form charged particles
called Electrolytes.
101
Sodium chlorine is Important for fluid balance
Too much Sodium causes high blood pressure
102
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103
Mineral Deficiencies
Calcium muscle cramps, retarded growth in
children Copper anemia Iodine goiter,
retardation of brain development Iron anemia,
weakness Magnesium nervous system disturbances
Phosphorus weakness Sodium muscle cramps,
loss of appetite Zinc under development of sex
glands, slow wound healing.
104
1 teaspoon of salt 2000 mg
Daily intake should be no more than 3000 mg
105
Water
The bodys most essential nutrient vital in
every body function.
106
Uses of Water
  • Carries nutrients
  • Lubricates joints
  • Enables swallowing and digestion
  • Cools body

107
How do we obtain water?
How much water do we need?
108
What is a good way to check for dehydration?
Urine color Clear ok Colored add
water
109
What is the Food Pyramid and its use?
110
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111
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112
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113
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114
Fad Diets
Diets that promise quick and unrealistic results
115
Fad Diets are the ones that promise quick result
in a short amount of time.
116
Weight loss and weight gain should be done at a
slow rate by cutting or adding calories and
exercise over a period of time.
117
What are some popularFad Diets?
Grapefruit diet
3 day diet
7-day diet
Sugar Busters
118
Eating Disorders
Anorexia Nervosadieting to an extreme
emotional problems
119
Bulimia binging on food Eating large amounts
of food in a short period of time.
120
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122
Nutrition Throughout Life
  • Infants who are fed breast milk or formula get
    the right mix of nutrients, Calories, and other
    substances necessary for growth and protection
    from infection.
  • An infants diet is high in fat to provide energy
    for rapid growth and brain development.
  • The nutritional needs of children over 2 can be
    met by following the Food Guide Pyramid, but with
    smaller serving sizes.
  • An infants diet is high in fat to provide energy
    for rapid growth and brain development.
  • The nutritional needs of children over 2 can be
    met by following the Food Guide Pyramid, but with
    smaller serving sizes.

123
Nutrition Throughout Life
  • During the teen years, the body grows and changes
    rapidly.
  • Adolescent boys should use the high end of the
    serving ranges on the Food Guide Pyramid.
  • Adolescent girls should use the middle of the
    ranges.
  • girls should use the middle of the ranges

124
Nutrition Throughout Life
  • Teens should make sure to meet nutrient needs
    without exceeding energy needs.
  • Because adults grow less and are less active than
    teens, they need fewer Calories per day. Adults
    must still make sure their nutrient needs are met.

125
Special Dietary Needs
  • Athletes must drink lots of fluids and avoid
    dehydration.
  • Athletes need a diet high in carbohydrates for
    extra energy.
  • Most athletes do not need extra protein in their
    diets.
  • Athletes need a diet high in carbohydrates for
    extra energy.
  • Most athletes do not need extra protein in their
    diets.

126
Special Dietary Needs
  • Athletes do not need dietary supplements to
    improve performance. In fact, these supplements
    can be dangerous.
  • If you take a dietary supplement, do not exceed
    the Tolerable Upper Intake Limit for any nutrient

127
Special Dietary Needs
  • Pregnant women need up to an additional 450
    Calories per day.
  • Pregnant women also need additional protein, B
    vitamins, folate, iron, and zinc.
  • If you have a cold, flu, or other mild illness,
    drink plenty of fluids.
  • If you have a chronic or long-term illness, you
    must make sure your diet gives you enough energy
    and the proper nutrients to fight the illness.

128
Food Safety
129
Food-Borne Illness
  • A food-borne illness is an illness caused by
    eating or drinking a food that contains a toxin
    or disease-causing organism.

130
Food-borne Illness
Affect the stomach and intestines Food-borne
illness can cause diarrhea, cramping,fever,
headache, vomiting, and exhaustion
131
Symptoms may appear 30 minutes to several days
later, may last a couple of days or less or 7 to
10 days
132
Especially dangerous for young people and older
people, as well as people already sick with
another infection.
133
30 of food-borne Illness comes from unsafe
food handling.
134
Most food born illnesses can be prevented by
proper selection, storage, handling, and cooking
of food.
  • Replace and wash dishcloths frequently
  • Keep your refrigerator at 41? F
  • Wash hands, utensils, and surfaces with warm,
    soapy water between each step
  • Cook food to recommended temperatures

135
What are some good practices to develop about the
handling of food?
Do not leave food standing at room temp too long
Cook at a high enough temp to kill bacteria
Thaw frozen foods in refrigerator or microwave.
Eat leftovers quickly or discard them
Review use by dates, and other label warnings.
Dont overcrowd the refrigerator.
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