Transcript of Chapter 5- Nutrition and Your Health
Nutrition and Your Health Objectives Explain the relationship between ntrition, quality of life and disease. Evaluate various influences on food choices Describe the functions of the six basic nutrients Evaluate the concepts of balance, variety, and moderation, using the food guide pyramid The basics Calories Units of heat that measure the energy used by the body and the energy that foods supply to the body. Nutrients Substances in food that your body needs to grow to repair itself, and to supply you with energy. Influences on Food Choices Hunger vs. Appetite natural, physical drive that protects you from starvation. physical NEED to eat a desire to eat psychological DESIRE to eat Emotions Stress Frustrated Depressed Bored Positive Reinforcement Environment FFP Culture Convenience and Cost Advertising Nutrients Carbohydrates Protein Fats Vitamins Minerals Water Carbohydrates The starches and sugars present in foods Body's preferred source of energy 4 kcal/ gram 55-60 % daily caloric intake Simple Carbs Sugars fructose lactose fruit milk sucrose naturally occurring in plants (sugarcane) table sugar Complex Carbs Starches Whole grain Seeds Nuts Beans Root vegetables (potatoes) Body has to break these down into simple carbs before it can use them for energy Carbohydrates Glucose Liver/Muscles Glycogen Glucose Fat Fiber indigestible complex carbohydrates tough stringy parts of veggies, fruits, and whole grain Helps move waste through digestive tract, prevents intestinal problems Reduce heart disease Control Diabetes 20-35 g/day Proteins Nutrients that help build and maintain body cells and tissues Made up of amino acids Body can make all but 9 of 20 different amino acids that make up proteins 9 amino acids that body can't make are called essential amino acids- have to get them from food Complete vs. Incomplete Contain adequate amounts of all 9 essential amino acids Fish Meat Poultry Eggs Milk Cheese Yogurt Animal Products Lack one or more essential amino acid Sources Beans Peas Nuts Whole grains Combining incomplete proteins is equivalent to consuming a complete protein Purpose Build new cells and tissue Repair damaged cells Make enzymes, hormones, and antibodies Provide energy 4 kcal/gram 15-25 % daily caloric intake Fats Lipid fatty substance that does not dissolve in water 9 kcal/gram Essential Fatty Acids Fats the body needs, but can't produce Saturated vs Unsaturated Usually solid at room temperature Animal fats and tropical oils Palm oil Coconut oil Beef Pork Egg Yolk > Chicken Lamb Associated with increased risk of heart disease Usually liquid at room temperature Vegetable fats Olive Canola Corn Associated with reducing risk of heart disease Monounsaturated Polyunsaturated Canola oil, peanuts, avocado Decrease LDL cholesterol Increase HDL cholesterol Plant sources Nuts, seeds, vegetable oils Omega-3 Omega-6 Fish cold water, oily ocean fish Nuts, seed oils, vegetable oils Reduce inflammation Regulate heart rhythm Regulate cholesterol Salmon Halibut Walnuts http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84 Trans Fat Adding hydrogen to unsaturated fats Margarine Hydrogenated form of vegetable oil Sources Processed foods Cholesterol Donuts Low- density lipoproteins waxy lipidlike substance that circulates in blood Purpose Makes cell membranes Makes nerve tissue Produce hormones, vitamin D, and bile Vitamins compounds that help regulate many vital body processes, including digestion, asorption, and metabolism of other nutrients Pass easily into the blood stream during digestion Need to replenish regularly Transported in fat liver kidneys substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes Phosphorous Magnesium Iron Asorbed http://prezi.com/wosyq5iqvwh9/nutrition-101/ Guidelines for Healthy Eating Water-soluble Dissolve in water Fat-soluble Stored Minerals Water transports nutrients Lubricates joints Swallow and digest food absorb nutrients maintain normal body temperature B V M Balance Eat from all food groups Variety Mix it up Get nutrients from DIFFERENT types of foods Rainbow Moderation Fats < 30 percent of daily caloric intake Don't have to eliminate, just limit them Sugars learn to identify corn syrup honey molases ending in -ose Less added sugar 100% fruit juice ______________ sodas fresh fruit Sodium Season foods with herbs and spices Taste before salting foods opt for fruits and vegetables http://education.wichita.edu/caduceus/examples/servings/visual_estimates.htm Build up in arteries Increase risk of heart disease LDL= BAD High-density lipoproteins carry excess blood cholesterol to liver Prevent build up Lowers risk of heart disease HDL= GOOD C Examples B 1 B B B 2 6 12 glucose to energy/fat whole grainFull transcript
nuts Riboflavin Thiamine healthy skin milk
beef liver helps turn tryptophan into serotonin (messenger to the brain) wheat bran
vegetables production of red blood cells meat
dairy foods protect against infection helps heal wounds healthy teeth and gums elasticity and strength of blood vessels Citrus fruit Cantaloupe Tomatoes Cabbage Broccoli Potatoes Peppers Niacin maintainence of body tissues energy production utilization of carbohydrates Milk
Legumes Folic Acid production of genetic material normal red blood cells reduces risk of birth defects Nuts
Liver Examples A D E K strengthens tooth enamel promotes use of calcium and phosphorous in bone formation promotes cell growth keeps eyes moist eye adjustment to darkness may aid in cancer prevention Milk
Deep orange fruits
Liver absorption and use of calcium/ phosphorous normal bone and tooth development Milk
Skin exposed to sun's ultraviolet rays helps with oxygen transport may slow the effects of aging protect against destruction of red blood cells Vegetable oils
Wheat germ essential for blood clotting regulates blood calcium level Spinach
Tomatoes Calcium http://www.ag.ndsu.edu/pubs/yf/foods/fn595w.htm Red Orange/ Yellow Green Blue/ Purple White Don't have to eliminate, just LIMIT Serving sizes Food and Healthy Living Content Claims Light
High/Rich/ Excellent source of
Lean Calories reduced by 1/3
Fat/ sodium reduced by at least 50% Contains 25% less of a nutrient than comparable foods No amount of total fat, saturated fat, cholesterol, sodium, sugars, or calories Contains 10% more of the Daily Value for a vitamin, mineral protein or fiber Contains 20% more of the Daily Value for a vitamin, mineral, protein or fiber Meat, poultry, fish, or shellfish that has < 10 grams of total fat, <4 grams of saturated fat, and less than 95 mg of cholesterol per 3 oz. serving Healthy snacks http://www.parents.com/toddlers-preschoolers/feeding/healthy-eating/the-20-best-snacks-for-kids/?page=1 Nutrition Fun Facts 20-30 % daily caloric intake Do cheerios really help with cholesterol?
-Super Man http://www.familycorner.com/parenting/nutrition/healthy_snacks.shtml Mother Nature Tomato Walnuts A bit of trivia Kidney Beans Grapes Carrot http://vfriendz.com/blog/very-interesting-health-information-coincidental.html Mushroom Banana Ginger Cheese Avocado/ eggplant http://www.healthy-kids-snacks.com/category/snack-mix-recipes Links http://kidchefonline.com/ What NOT to eat http://www.thisiswhyyourefat.com/ What is the result of eating fast food often?
-Juice Head http://abcnews.go.com/Nightline/ What foods help your muscles repair themselves?
-The Dark Avenger What will we learn about nutrition?
-Thor What are the most unhealthiest foods?
-Joe Roman Germano Ha