NutritionNutrition

NutritionNutrition

Nutrition is the study of what people eat and the effects of food on health.

Calories: units of heat

The Six NutrientsThe Six Nutrients

CarbohydratesProteinsFatsWaterVitaminsMinerals

Carbohydrates- Carbohydrates- 4 calories=1 gram4 calories=1 gram

• The main source of energy for the body

• 2 Types of Carbs:– Simple= sugars– Complex= Starch-substance made in plants

• Fiber- part of grains and plant foods that cannot be digested

ProteinsProteins- 4 calories= 1 gram- 4 calories= 1 gram

• Nutrients that are needed for growth and repair of body cells

• Make up muscles, skin, nails, hair

• Most meats and legumes

FatsFats- 9 calories=1 gram- 9 calories=1 gram• Nutrients that provide energy and help the body

store vitamins• Saturated fat- type of fat from dairy products,

solid vegetable fat, and meat and poultry• Unsaturated fat- obtained from plant products

and fish• Cholesterol- a fatlike substance produce in the

live of all animals; found only in foods of animal origin

WaterWater• Often called the “Forgotten Nutrient”• Most abundant nutrient in the body – body is

about 60-70% water• Should consume 64 oz. a day (8 – 8oz glasses)• Needed to regulate body temperature• Needed to cushion joints

VitaminsVitamins

• Nutrients that help the body use carbohydrates, proteins, and fats

• Vitamin C, Vitamin B, Vitamin A, Vitamin D (what’s special about this vitamin?), Vitamin E

• Do not provide energy but aid in digestion & other body functions

MineralsMinerals

• Nutrients that are involved in many of the body’s activities (blood, bones, fluids)

• Not produced in the body…must get from food

Nutrient-Dense FoodsNutrient-Dense Foods• Nutrient-dense foods. Foods high in nutrients relative to

their caloric content.• Too many foods that do little to meet nutrient needs may put

your health at risk. When choosing foods look for:– Low-fat varieties.

– Little to no added sugars.

High-fat/high-calorie optionsLow-fat/low-calorie options

Improving Your DietImproving Your Diet

• Eat a variety of foods• Maintain a healthy weight• American Heart Association and American

Cancer Society say: Have a diet LOW in fat & cholesterol- to do this eat more fish and chicken, trim fat, read labels

• Eat more grains, fruits and vegetables• Use sugar in moderation• Use salt in moderation

Hunger VS. AppetiteHunger VS. Appetite

• Hunger- feeling of physical discomfort that is caused by your body’s need for nutrients

• Appetite- desire for food that is based on emotion

Weight FactorsWeight Factors

• Metabolism- process by which the body burns food for energy

• Basal Metabolic Rate- the rate that your body burns food at rest.

• Factors involved: Age (younger burns more)

Gender (men burn more)

Body Type ( lean )

• Activity Level- activity burns calories

Keys to Managing WeightKeys to Managing Weight

• Balance Diet

• Exercise

• You Are What You EAT!!!!!

Ideal WeightIdeal Weight

• Over Weight- 10% over ideal weight

• Obesity- 20% above ideal weight

• Under weight- 10% below ideal weight

Positive Ways To Control Positive Ways To Control WeightWeight

1. Discover eating patterns (triggers)

2. Exercise (increase)

3. Proper Diet ( food choices)

4. Count calories and fat grams

5. Take smaller portions of food and eat slower

Negative Ways to Control WeightNegative Ways to Control Weight

• Anorexia NervosaAnorexia Nervosa- self induced starvation due to fear of being fat

• BulimiaBulimia- binging and purging• Yo-Yo DietingYo-Yo Dieting- going from one diet to

another• Fad DietingFad Dieting- “special” ingredients, low carb• FastingFasting- stop eating

People That Need Special People That Need Special DietsDiets

• Athletes- more carbs, more water, salt

• Pregnant Women- more calories, supplements, fluids, (breast feeding = 500 more calories a day)

• Hypertension- no salt

• Diabetes- no sugar

• Food Allergies

Individual NeedsIndividual Needs

• VegetarianismVegetarianism– Lacto-ovo Vegetarians: do not eat meat, poultry, or

fish; but will consume milk, eggs, and dairy products.

– Health Benefits• Take in less saturated fats so lower risk of heart disease,

hypertension, and some forms of cancer• Still need to watch fat intake though

– VegansVegans: consume foods only of plant origin• Vitamin B12 only comes from animal source so vegans

much get this from a supplement• They do not consume milk so they must also get enough

Vitamin D and Calcium

The Facts: Take It All InThe Facts: Take It All In

• Direct costs attributable to obesity have been estimated at over $100 Billion.

• Children today have a shorter life expectancy than their parents for the first time in 100 years.

• Obesity increases your risk for developing as many as 30 serious medical conditions.– Examples: diabetes, cardiovascular disease, hypertension

(high blood pressure), etc.

THE NEW DIETARY GUIDELINESTHE NEW DIETARY GUIDELINES

• Aim for a healthful weight• Be physically active each day• Choose a variety of grains daily, especially

whole grains• Choose a variety of fruits and vegetables daily• Choose a diet that is low in saturated fat and

cholesterol and moderate in total fat• Choose beverages and foods to moderate your

intake of sugars• Choose and prepare foods with less salt and

sugar

Recommended Dietary Allowances (RDA):

(Based on 2,000 calories a day for adults and children over 4 only) Food ComponentFood Component RDARDA

FatFat 65 grams65 grams saturated saturated fatty acids 20 gfatty acids 20 g

cholesterolcholesterol 300 milligrams 300 milligrams

(mg)(mg) total total carbohydrate carbohydrate

300 g300 g

fiberfiber 25 g25 g

sodiumsodium 2,400 mg2,400 mg

potassiumpotassium 3,500 mg3,500 mg protein protein 50 g50 g

• Set by the USDA

• Amounts of nutrients that will prevent deficiencies and excesses in most people

• Ensures variety, balance & moderation

Food AdditivesFood Additives

• Preservative- prevents or slows down food spoilage (canned)

• Fortified- adding vitamins and minerals to food that weren’t naturally there (milk)

• Enriched- replacing vitamins and minerals that were lost in processing (bread)

• Emulsifier- improves texture to keep it smooth (ice cream, salad dressing)

• Leavening Agent- makes bread rise (yeast, baking soda)• Natural- no additives• Organic- no man made fertilizer or pesticide used