Chapter%20Nine%20Nutrition

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Chapter NineNutrition

• You are what you eat.

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Objectives

• How did you develop your current nutritional
  habits?
• What is the relationship of food to health?
• What are the essential nutrients and why does the
  body need them?
• What are the health problems that might occur
  from bad diet decisions about essential nutrients?

3
Objectives

• Why is water such an important element of our
  diet?
• What is the new Food Label, and how can it help
  you plan a nutritionally balanced diet?
• What is the Food Guide Pyramid?
• How should the Food Guide Pyramid be used to plan
  a balanced diet?
• How should you determine your daily calorie
  requirements?

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Chapter 9 Value

• Knowledge about proper nutrition has many
  benefits. Everything that a person wants to do
  or wants to be is affected by nutrition.
• Proper nutrition will provide you energy to be
  physically active, study hard, and do well with
  mental tasks.
• Nutrition also aids with the appearance of your
  skin and hair and contributes to both short term
  and long term health.
• Nutrition has a direct relationship to many of
  the major health concerns, such as cardiovascular
  diseases, cancer, and diabetes.

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Vocabulary
fad diets

• diets that promote weight loss without sound
  nutritional practices
• essential nutrients needed for growth and repair
  of body tissues
• essential nutrients that are the body's primary
  source of energy
• fats contained in animal products
• fats found in plant sources
• Unsaturated vegetable oils which have had
  hydrogen added to them, producing a fat that
  worsens blood cholesterol, since it increases
  blood LDL and lowers blood HDL

proteins
carbohydrates
saturated fats
unsaturated fats
trans fats
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Vocabulary

• Classifies carbohydrates by how strongly and
  quickly they cause a persons blood glucose level
  to rise
• high density lipoprotein which helps remove
  excess cholesterol
• low density lipoprotein which leads to a buildup
  of cholesterol on artery walls
• essential nutrients needed in small amounts to
  prevent deficiencies and diseases in the body

Glycemic Index
HDL
LDL
minerals
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Vocabulary

• vitamins that can be stored in fat deposits in
  the body vitamins A, D, E, and K
• vitamins that dissolve in water and cannot be
  stored in body tissues
• a visual guideline established by U.S. Department
  of Agriculture to ensure that all of the
  essential nutrients are included in the daily
  diet.
• amount of energy required to maintain one's body
  at rest

fat-soluble vitamins
water-soluble vitamins
Food Guide Pyramid
basal metabolism
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Evaluate Goals
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Historical Use of Food

• Survival
• Social / religious
• Variety today
• nutrients
• energy
• socially
• escape

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Acquired Experiences with Food

• Family influence - strongest
• Friends
• Ethnicity
• Lifestyle
• Cost
• Advertising
• Religion
• Geography

Objective
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Food and Its Relation to Health

• Energy source for the body
• Affects appearance
• Fad diet - promotes weight loss without
  establishing sound nutritional practices
• Weight loss calories spent gt calories
• consumed

Vocabulary
Objective
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Essential Nutrients

• Protein
• Carbohydrates
• Fats
• Minerals
• Vitamins
• Water

Objective
1 of 8
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Protein

• Amino acids
• Animal protein
• Non-meat protein

Vocabulary
Objective
2 of 8
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Carbohydrates

• Starch
• Sugar
• Fiber

Vocabulary
Objective
3 of 8
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Glycemic Index

• Classifies carbohydrates by how strongly and
  quickly they cause a persons blood glucose level
  to rise after they are digested

Vocabulary
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Fats

• Unsaturated
• Saturated

Vocabulary
Objective
4 of 8
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Trans Fats

• Unsaturated vegetable oils which have had
  hydrogen added to them, producing a fat that
  worsens blood cholesterol, since it increases
  blood LDL and lowers blood HDL

Vocabulary
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Cholesterol

• HDL good cholesterol
• LDL bad cholesterol

Vocabulary
Objective
5 of 8
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Minerals

• Calcium
• Phosphorus
• Iron
• Iodine
• Potassium
• Sodium

Vocabulary
Objective
6 of 8
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Vitamins

• Fat soluble A, D, E, K
• Water-soluble B, C
• Supplied by foods you eat

Vocabulary
Objective
7 of 8
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Antioxidants

• A special group of vitamins that help protect the
  body from cell damage

Vocabulary
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Water

• Requirements
• 8 glasses or 2 quarts per day
• 1 cup every 20 min. when exercising
• Functions
• dissolves wastes
• digests food
• carries nutrients
• temperature control

Objective
8 of 8
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New Food Label
Objective
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Health Claims

• Low fat diet may reduce risk for cancer
• High fiber foods may reduce risk for cancer
• Fruits and veggies may reduce risk for cancer

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Legal Definitions

• High - 20 daily value
• Reduced, less, fewer - 25 less
• Fat free - less than 0.5g
• Low fat - no more than 3g
• Lean - lt10g fat, no more than 3g sat fat, 95mg
  cholesterol
• Extra lean - lt5g fat, 2g sat fat, 95mg cholesterol

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Legal Definitions

• Light / lite - 1/3 less cal., or 1/2 fat
• Sugar free - lt 0.5g
• Cholesterol free - lt2mg cholesterol, lt2mg sat fat
• Low cholesterol - 20mg less, 2g or less sat fat

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Calculating Calories

• Fat lt30 of total calories
• 9 kcal/gram
• 1. multiply grams of fat by 9
• 2. divide by calories per serving
• 3. multiply by 100 to get
• Carbohydrates 60 of total calories
• 4 kcal/gram
• Protein 15 of total calories
• 4 kcal/gram

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Food Guide Pyramid

• Guide to select foods for proper nutrition
  maintain ideal body weight
• Foods categorized into six groups

Objective
1 of 2
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Food Guide Pyramid
Vocabulary
Objective
1 of 2
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Bread, Cereal, Rice, Pasta Group

• Major source of energy
• 6-11 servings per day
• One serving is equal to
• 1 slice bread
• 1 roll, biscuit, or muffin,
• 1/2 cup cooked cereal
• 1 ounce of ready-to-eat cereal

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Vegetable Group

• Major source of vitamins, minerals and fiber
• 3-5 servings per day
• One serving is equal to
• 1/2 cup cooked vegetables
• 1 cup raw vegetables

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Fruit Group

• Major source of vitamins, minerals and fiber
• 2-4 servings per day
• One serving is equal to
• 1 medium size piece of fruit
• 3/4 cup juice
• 1/2 cup canned fruit
• 1/4 cup dried fruit

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Milk, Yogurt, Cheese Group

• Good source of calcium, protein, iron
• 2 -3 servings daily
• One serving is equal to
• 1 cup milk
• 1 cup yogurt
• 1 1/2 ounces cheese

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Meat, Poultry, Fish, Dry Beans, Egg and Nut Group

• Major source of protein and iron
• 2-3 servings daily
• One serving is equal to
• 2 to 3 ounces cooked lean meat, poultry, or fish
• 1/2 cup dry beans or peas
• 2T. Peanut butter
• 1 Egg

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Fats, Oils, and Sweets

• Use sparingly because of sugar and fat content
• Included in this group are butter, margarine,
  salad dressing, gravy, cookies, cakes, pies, soda

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Food Guide Pyramid
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Daily Servings
Objective
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Healthy Eating Pyramid

• An alternative food pyramid which differentiates
  between the more and less healthy nutritional
  food sources
• White rice, white bread, potatoes, pasta, sweets
  (use sparingly)
• Red meat (use sparingly)
• Dairy or calcium supplement (1 to 2 servings)
• Fish, Poultry, Eggs (0 to 2 servings)
• Vegetable(in abundance) and Fruit (2 to 3
  servings)
• Plant oils (olive, soy, corn, sunflower)
• Whole grain foods (at most meals)
• Daily exercise and weight control

Vocabulary
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Determining Daily Calorie Requirements

• Individual needs
• Basal metabolism amount of energy needed to
  maintain the body at rest
• Daily activity needs

Vocabulary
Objective
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Daily Diet

• Based on Food Guide Pyramid
• Keep activity level in mind

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Record Progress toward Goal
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Summary

• Experience with food
• Food impacts your health
• Essential nutrients
• New food label
• Health claims and legal definitions
• Calculating calorie needs
• Choose a daily diet using the Food Guide Pyramid

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Objectives

• How did you develop your current nutritional
  habits?
• What is the relationship of food to health?
• What are the essential nutrients and why does the
  body need them?
• What are the health problems that might occur
  from bad diet decisions about essential nutrients?

44
Objectives

• Why is water such an important element of our
  diet?
• What is the new Food Label, and how can it help
  you plan a nutritionally balanced diet?
• What is the Food Guide Pyramid?
• How should the Food Guide Pyramid be used to plan
  a balanced diet?
• How should you determine your daily calorie
  requirements?

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Study Question

• True or False
• Eating habits are closely related to such health
  problems as poor complexion, overweight, and high
  cholesterol levels.
• Proteins are a better source of energy than
  carbohydrates.
• Cholesterol is contained in saturated fats.

True
False
True
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Answers

• True or False
• A person should drink at least two quarts of
  water each day.
• The Food Guide Pyramid is a guideline to help
  insure that energy needs during exercise will be
  met by our diet.

True
False