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© Cengage Learning 2016© Cengage Learning 2016
An Invitation to Health: Building Your Future, Brief Edition, 9eDianne Hales
Nutrition
5
© Cengage Learning 2016
After reading this chapter, the student should be able to:
• Review the roles played by macronutrients and micronutrients in fulfilling the requirements of the human body
• Analyze how the key recommendations of the Dietary Guidelines for Americans might affect food choices
Objectives
© Cengage Learning 2016
• Assess the impact of eating habits on the health of many Americans
• Specify the steps you can take to ensure a balanced intake of nutrients
• Discuss the causes, effects, and prevention of foodborne infections
• Outline steps to follow in order to safeguard yourself from nutrition quackery
Objectives (cont’d.)
© Cengage Learning 2016
• Nutrition– The connection between food and the body
• Healthful eating provides energy for daily tasks
• Macronutrients– Nutrients the body needs in the greatest
amounts
– Carbohydrates, fats, and protein
The Building Blocks of Good Nutrition
© Cengage Learning 2016
© Cengage Learning 2016
© Cengage Learning 2016
• Water performs many essential functions– Carries nutrients
– Maintains body temperature
– Lubricates joints
– Helps with digestion
• Water lost through urine, sweat, exhalation, and normal bowel movements– Most people need 8-10 glasses a day
Importance of Water
© Cengage Learning 2016
• Basic framework for muscles, bones, blood, hair, and fingernails
• Amino acids make up protein
• Complete protein source contains all the amino acids– Examples: meat, eggs, milk, fish, and cheese
• Complementary proteins– Two or more incomplete proteins that together
make up a complete protein
Protein
© Cengage Learning 2016
• Provide brain and body with glucose– Basic source of fuel
• Simple carbohydrates– Sugars, both natural and added
• Complex carbohydrates– Starches and fiber
• Provide four calories per gram
• Minimum daily need: 130 grams
Carbohydrate
© Cengage Learning 2016
© Cengage Learning 2016
• Dietary fiber– Nondigestible carbohydrate occurring
naturally in plants
• Functional fiber– Isolated, nondigestible carbohydrate added to
foods
• Fiber slows emptying of the stomach
• Fiber interferes with absorption of dietary fat and cholesterol
Fiber
© Cengage Learning 2016
© Cengage Learning 2016
• Saturated fat– Considered a threat to cardiovascular health
• Trans fat– Produced by hydrogenation process
– Increases harmful LDL
– Decreases helpful HDL
• Unsaturated fat– Likely to be liquid at room temperature
Fat
© Cengage Learning 2016
• Micronutrients essential to regulating growth, maintaining tissue, and releasing food energy
• Fat soluble vitamins: A, D, E, and K– Absorbed and stored in the body
• Water soluble vitamins: C, and B vitamins– Absorbed and either used or washed out
• Antioxidants protect the body from harmful effects of oxidation (free radicals)
Vitamins
© Cengage Learning 2016
• Make up four percent of body weight
• Calcium– Most abundant mineral in the body
– Builds strong bone tissue
– Role in blood clotting
• Phytochemicals exist naturally in plants– Act as antioxidants
• No evidence that vitamin and mineral supplements are helpful
Minerals
© Cengage Learning 2016
• Foods to reduce– Sodium
– Added fats• Saturated and trans fats
– Added sugars and refined grains
• Foods to increase– Fruits and vegetables
– Whole grains
– Milk and milk products
Dietary Guidelines for Americans
© Cengage Learning 2016
© Cengage Learning 2016
© Cengage Learning 2016
• Ethnic background and family makeup– Influence childhood eating patterns
• Food insecurity– Limited or uncertain ability to acquire healthy
foods
• Time pressures influence food choices– Fast foods high in calories and fat
• Frequent use of energy drinks can result in health issues
The Way We Eat
© Cengage Learning 2016
• Nutrition Labeling and Education Act– Food manufacturers must provide information
– Some states mandating fast food restaurant nutrition information be made available
• Portion– Amount of food an individual consumes at
one time
• Serving size– Defined on the nutrition label
Taking Charge of What You Eat
© Cengage Learning 2016
• Foodborne infections– Cause 5,000 deaths in U.S. each year
• Primary organisms that cause food illness– Salmonella
– Listeria
– Toxoplasma
• Some food bacteria growth enablers– Improper cooling
– Inadequate cooking
Food Safety
© Cengage Learning 2016
Nutritional Quackery