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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?
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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 MyPyramid? How should MyPyramid 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
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
fad diets—
proteins—
carbohydrates—
saturated fats—
unsaturated fats—
trans fats—
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Vocabulary
Classifies carbohydrates by how strongly and quickly they cause a person’s 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
minerals—
Glycemic Index—
HDL—
LDL—
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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
basal metabolism—
MyPyramid—
water-soluble vitamins—
fat-soluble vitamins—
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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 > calories
consumed
Vocabulary
Objective
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Essential Nutrients
Protein Carbohydrates Fats Minerals Vitamins Water
Objective
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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 person’s 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
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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 - <10g fat, no more than 3g sat fat, 95mg cholesterol
Extra lean - <5g fat, 2g sat fat, 95mg cholesterol
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Legal Definitions Light / lite - 1/3 less cal., or 1/2 fat
Sugar free - < 0.5g
Cholesterol free - <2mg cholesterol, <2mg sat fat
Low cholesterol - 20mg less, 2g or less sat fat
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Calculating Calories
Fat: <30% of total calories 9 kcal/gram1. multiply grams of fat by 92. divide by calories per serving3. 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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MyPyramid
Guide to select foods for proper nutrition & maintain ideal body weight
Foods categorized into six groups
Objective
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MyPyramid
Vocabulary
Objective
2 of 2
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Physical Activity
Physical activity simply means movement of the body that uses energy.
For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.
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Grains
Consist of Bread, Cereal, Crackers, Rice, & Pasta
Major source of energy One ounce serving is equal to:
1 slice bread 1 roll, biscuit, or muffin, 1/2 cup of cooked cereal, pasta, rice 1 cup of ready-to-eat cereal
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Vegetables
Major source of vitamins, minerals and fiber
One serving is equal to: 1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens
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Oils
Use sparingly because oils are fats that are liquid at room temperature.
Included in this group are: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil & sunflower oil
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Fruits
Major source of vitamins, minerals
One serving is equal to: 1 medium size piece of fruit 1 cup of fruit 1 cup 100% fruit juice 1/2 cup dried fruit
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Milk
Good source of calcium, protein, iron
One serving is equal to: 1 cup milk 1 cup yogurt 1 1/2 ounces cheese
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Meat & Beans
Major source of protein and iron
One ounce serving is equal to:1 ounce cooked lean meat, poultry, or fish
1/4 cup dry beans or peas1 tablespoon Peanut butter1 Egg
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MyPyramid
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Daily Servings
Teenage Girls* Teenage Boys*
Calorie Level 2,000 2,800
Grains 6 ozs. 10 ozs.
Vegetables 2.5 cups 3.5 cups
Fruits 2 cups 2.5 cups
Milk 3 cups 3 cups
Meat & Beans 5.5 ozs. 7 ozs.
*Who are moderately active
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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 MyPyramid
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 MyPyramid
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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?
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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 MyPyramid?
How should the MyPyramid 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 MyPyramid is a guideline to help insure that energy needs during exercise will be met by our diet.
True
False