Post on 05-Jan-2016
CH. 19 Nutrition Unit- Making Responsible Food ChoicesLesson 1 “Your Need for Food”
Health Ed.
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.*
6 Classes of Nutrients….
-Nutrients that supply energy:
Carbohydrates Lipids Proteins
-Nutrients that regulate cellular activities:
Vitamins Minerals Water
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
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
Dietitian vs. Nutritionist
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”
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
The Environment…. Advertising
Time and Money- cost, confidence, and taste all play important roles
3- Your EmotionsEating 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
.
However, in some cases strong emotions can cause a person to lose their appetite all together and eat an unbalanced diet
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?
CH.19Lesson 2: “Your Body’s Need for Nutrients”
Health Ed.
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
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
Simple vs. Complex Carbs….. Simple= 1 or 2 sugar molecules (sucrose,
fructose, lactose)
Complex= long chains of sugar molecules
-beans, potatoes
…..Role of Carbohydrates…..
Provide energy in the form of sugar
Sources of Carbohydrates:
Vegetables and pasta
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
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
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)
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
Dietary vs. Serum Cholesterol Dietary- comes
from food
Serum- cholesterol that circulates in your blood
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
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
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)
Vitamins… Needed in small amounts to regulate
body processes
2 types:
1- water soluble
2- fat soluble
Water Soluble… Dissolve in water Needed daily Are not stored in the body Pass easily into the blood during
absorption
(example: Vitamin C)
Fat- Soluble Stored in the body Excess build up could be toxic Absorbed and transported by fat
(example: A,D,E,K)
Minerals… Inorganic substances the body can
not produce that are needed to start and relate different body processes
Water60% 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
RDA
Recommended Dietary Allowance
Sets guideline for daily dietary needs
CH.19 Lesson 3 “Choosing a Healthy Diet”Health Ed.
Dietary Guidelines for Americans…. Diet- everything you eat or drink
Daily Food Guide- offers an easy way to
choose a varied, well-balanced diet
Recommended
• Eat a variety of 40 nutrients• How many servings you need
depends on your age, sex, physical condition, body composition
Food Guide Pyramid….
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
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
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
Energy Balance One pound of fat equals 3,500 calories Calorie intake > calorie output; weight gain Calorie intake < calorie output; weight loss
Metabolism- (50%-70%) of daily calories expended, calories needed for fuel cells
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)
CH.19 lesson 4 “Being a Wise Food Consumer”Health Ed
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
CH:20 “Problems with Foods” Lesson 1: Weight Control
Health Ed.
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)
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.
Overweight- being 10% over the standard weight for height
Obese- being 25% over the standard weight for height
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.
Main Classifications…..1- Underweight- below 18.5
2- Overweight- 25 to 29.9
3- Obese- 30 to 39.9
Average American is 25.5
Example….Person is 130 lbs and 60 inches tall (5 feet)
130 x 705 = 91,650Height in inches2 = 602 = 360091,650 / 3600 = 25.45BMI = 25.45
What BMI Classification is this person?(Overweight)
What is your BMI? ______ weight in pounds and height
______ inches tall _____ x 705 = _______ Height in inches2 = _______ ______ / _______ = _______ BMI = ______ What is your BMI Classification?
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 > .90 Women: WTHR > .80
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.
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
Set- Point Theory Each body had a particular weight
that it “likes” to maintain
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.
Weight gain strategies… Increase carbohydrate intake Don’t eat empty calories Perform muscle building exercises Need 700-1000 more calories per day
The Wrong way to weight loss…
Fad Dieting
Fasting
Liquid protein diets
Diet pills