Diet and Nutrition

Nutrition

Nutrition

◦ Includes digestion, metabolism, circulation and

elimination

◦ Food is used for:

Energy

Maintenance of health

growth

Nutrition

Nutritional status

◦ State of your nutrition

Goal of nutrition

◦ Be in a state of good nutrition

◦ Maintain wellness

A state of good health with optimal body function

Nutrition

Immediate effects of good nutrition

◦ Healthy appearance

◦ Good attitude

◦ Proper sleep

◦ Proper bowel habits

◦ A high energy level

◦ Enthusiasm

◦ Freedom from anxiety

Nutrition

Long term effects of good nutrition

◦ Prevent or delay disease

Hypertension

Atherosclerosis

Osteoporosis

Malnutrition

State of poor nutrition due to poor diet or illness

Essential nutrients

Divided into six groups

◦ Carbohydrates

◦ Fats

◦ Proteins

◦ Vitamins

◦ Minerals

◦ Water

Carbohydrates

Main source of human energy

May be called starch or sugar

Made up of carbon, hydrogen and oxygen

Ex: Breads, cereals, pasta/noodles,

potatoes, corn, peas, fruits,

sugar

Carbohydrate

Cellulose

◦ Indigestible carbohydrate

◦ Causes regular bowel movements

◦ Ex:

Bran, whole-grain cereals, fibrous fruits and

vegetables

Fats

Also called Lipids

Made of carbon, hydrogen and oxygen

Provide the most concentrated form of energy

Maintain body temperature (insulation)

cushion organs and bones

aid in the absorption of vitamins

provides flavor to food

Fats

Types of fats

◦ The “Bad” Fats

Saturated fats

Solid at room temperature

Fats in meats, eggs, whole milk, cream, butter, cheeses

Causes increased levels of LDL cholesterol in the blood

Trans fatty acids (called trans fats)

Created by adding hydrogen to liquid vegetable oil to make

it more solid

Raise LDL cholesterol and lower HDL cholesterol

Found in fried foods and baked foods (pastries)

Fats

The good fats

◦ Monounsaturated fats

Liquid at room temperature, turn solid when chilled

Lower levels of cholesterol in blood

vegetable oils, avocados, peanut butter, nuts and

seeds.

◦ Polyunsaturated fats

Soft or oily at room temperature

Lower levels of cholesterol in blood

Vegetable oils, margarines, products made from

vegetable oils, fish and peanuts

Fats

Cholesterol

◦ A fat-like substance found in

body cells and in animal fats

◦ Not found in plants

◦ Found in egg yolks, fatty

meats shellfish, butter, cream,

cheeses, whole milk and liver

Cholesterol

Two types:

HDL (high density lipoprotein)

Carries cholesterol out of the bloodstream and to

the liver to be removed from the body.

Increase by exercising, reducing trans and

saturated fats, and eating a balanced diet

LDL (low density lipoprotein)

Causes clogging of the arteries (atherosclerosis)

Foods high in saturated fat, trans fats, and dietary

cholesterol

Proteins

Basic components of all body cells

Made of carbon, nitrogen, hydrogen and

oxygen

Necessary for:

◦ building and repairing tissue

◦ Regulating body functions

◦ Provides energy and heat

Proteins

Made up of twenty two amino acids

Complete proteins

◦ Contain the nine amino acids that are essential to life

Ex: meats, fish, milk, cheese, eggs

Incomplete proteins

◦ Contain any of the remaining 13 amino acids and some of the nine essential amino acids

◦ Ex: cereals, soybeans, dry beans, peas, corn, and nuts

Vitamins

Essential to life

Organic (contain carbon)

Allow the body to use energy provided

by carbs, fats and proteins

Required in small amounts

◦ A well balanced diet usually provides the

required amount of vitamins

Vitamins

Two classifications

◦ Water soluble

Dissolve in water

Not stored in the body

Ex: Vit C, Niacin, B-complex, Folic acid

◦ Fat Soluble

Dissolve in fat

Stored in the body

Difficult to destroy

Ex: : Vit A,D,E,K

Minerals

Inorganic elements found in all body tissues

Regulate body fluids

Contribute to growth

Help with building tissues

Ex: calcium, phosphorous, magnesium, sodium, potassium, iron

Water

Found in all body tissues

Essential for life

◦ Digestion of food

◦ Makes up most of blood plasma

◦ Helps tissues absorb nutrients

◦ Move waste material through the body

Should drink 6-8 eight oz glasses of water daily

Measuring Food Energy

When the body metabolizes nutrients to

produce energy, heat is released

◦ Calorie—amount of heat produced

◦ Caloric requirements vary from person to

person

◦ Dependent on age, size, physical condition,

and even climate

General Guidelines to gain or lose

weight One pound of body fat equals 3500

calories◦ To lose one pound of fat, either decrease consuming

3500 calories, or use 3500 calories through increased

exercise.

◦ To maintain weight, take you weight, multiply it by 15.

This amount will be how many calories you must

consume daily to maintain your weight.

◦ By reducing 500 calories per day, for one week, a

person would lose one pound per week or vice versa

◦ How much weight loss per week is a safe and efficient

form of weight control?

Exercise

Promotes feeling of well-being

Relieves stress and improves mental

outlook

Improves the quality of life

Helps weight control

Increases energy level

Activity to incorporate into your

life At the mall or gym, park far and walk

Use the stairs

wash your car at home rather than at a

car wash

Mow the lawn

Do housework

Find an activity you enjoy for exercise

instead of watching TV.

Importance of a healthy lifestyle

Importance of a healthy lifestyle

The human body is capable of repairing itself

and giving many years of use if cared for

properly

The top three causes of death are heart disease,

cancer and stroke in the United States, which

are influenced by personal habits

One’s state of wellness is largely under one’s

own control

Importance of a healthy lifestyle

Everybody needs adequate sleep. This allows

the body to replenish itself after the day’s

activities

Enough sleep increases ability to learn

How much sleep is “enough sleep”?

Stress

The body’s reaction when it responds to danger

It can weaken the immune system and decrease

the ability to fight diseases

Can contribute to high blood pressure, heart

disease, cancer and other diseases.

Can interfere with personal effectiveness,

relationships and enjoyment of life.