Ch. 7, NutritionCh. 7, Nutrition

What does food supply?What does food supply?

EnergyEnergy

NutritionNutrition

PleasurePleasure

What is What is hunger/appetite?hunger/appetite?

Hunger – Physical Hunger – Physical need to eat – Pangs, need to eat – Pangs, weakness, dizziness, weakness, dizziness, nausea.nausea.

Appetite – Desire to Appetite – Desire to eat - WANNITeat - WANNIT

What stimulates appetite?What stimulates appetite?

HolidaysHolidays

People (i.e. People (i.e. “Gramma”)“Gramma”)

Places – Movies, Places – Movies, mall, etc.mall, etc.

What technological changes and societal What technological changes and societal changes have taken place since 1900 that changes have taken place since 1900 that affect our diets?affect our diets?

1900 – Lots of grain, some fruit//veg, little 1900 – Lots of grain, some fruit//veg, little meat or sweets.meat or sweets.

2000 – Lots of meat & sweets, some 2000 – Lots of meat & sweets, some fruits/veg, less grain.fruits/veg, less grain.

Changes since 1900.Changes since 1900.Working mothersWorking mothersConvenience – fast foodConvenience – fast foodFrozen foodsFrozen foodsTransportationTransportationCanning industryCanning industryLeisure time spent away from Leisure time spent away from homehomeCultural differencesCultural differences

Key Terms:Key Terms:Nutrition – the science of the way a body uses Nutrition – the science of the way a body uses food.food.Nutrients – substances that provide energy or Nutrients – substances that provide energy or build tissues.build tissues.Metabolism – the chemical process that your Metabolism – the chemical process that your body uses to keep you alive and active.body uses to keep you alive and active.Calorie – unit of energyCalorie – unit of energySix Essential Nutrients – Carbohydrates, Fats, Six Essential Nutrients – Carbohydrates, Fats, Proteins, Vitamins, Minerals, WaterProteins, Vitamins, Minerals, Water

Carbohydrates – 4 calories per Carbohydrates – 4 calories per gram. 50% of dietgram. 50% of diet

Simple – Sugar, easily changed to Simple – Sugar, easily changed to glucose.glucose.Complex – Starch, also changed to Complex – Starch, also changed to glucoseglucoseGlycogen – Carbohydrates that are stored Glycogen – Carbohydrates that are stored by the body for quick energy. Excess is by the body for quick energy. Excess is converted to fat.converted to fat.Fiber – Indigestible fibers necessary for Fiber – Indigestible fibers necessary for the digestive tract (makes you poo).the digestive tract (makes you poo).

Fat – 9 calories per gram. 30% or Fat – 9 calories per gram. 30% or less of dietless of diet

Uses for fat – stored energy, padding, Uses for fat – stored energy, padding, insulation, ingredient in hormones, storage insulation, ingredient in hormones, storage of vitamins/minerals.of vitamins/minerals.

Lipids or Triglycerides – another name for Lipids or Triglycerides – another name for fats. Fats are a carbon chain with fats. Fats are a carbon chain with hydrogen molecules attached.hydrogen molecules attached.

Saturated Fat – As many hydrogen atoms Saturated Fat – As many hydrogen atoms are bonded to the chain as possible. Solid are bonded to the chain as possible. Solid at room temp. Found in animal meats.at room temp. Found in animal meats.

Unsaturated Fat – Less hydrogen atoms. Unsaturated Fat – Less hydrogen atoms. Mainly found in plant foods. Liquid at Mainly found in plant foods. Liquid at room temp.room temp.

Cholesterol – Another type of Lipid found Cholesterol – Another type of Lipid found in animal tissue used to make vitamin D, in animal tissue used to make vitamin D, cell membranes and coverings on nerve cell membranes and coverings on nerve fibers. Your body makes all you need.fibers. Your body makes all you need.

LDL Cholesterol (Low Density LDL Cholesterol (Low Density Lipid) – Bad. Mixes with fat to Lipid) – Bad. Mixes with fat to create plaque in the blood vessels. create plaque in the blood vessels. Increases risk of heart attack and Increases risk of heart attack and stroke. Found in red meat.stroke. Found in red meat.

HDL Cholesterol (High Density HDL Cholesterol (High Density Lipid) – Good. Carries cholesterol Lipid) – Good. Carries cholesterol back to the liver to be removed back to the liver to be removed from the blood. from the blood.

Protein – 4 calories per gram. 15% Protein – 4 calories per gram. 15% of diet.of diet.

Protein is used to build tissues, hormones Protein is used to build tissues, hormones and antibodies.and antibodies.Amino Acids – 20 different amino acids Amino Acids – 20 different amino acids make one protein. 9 of them cannot be make one protein. 9 of them cannot be made by our body.made by our body.Complete Protein – A food containing all 9 Complete Protein – A food containing all 9 amino acids. Meat.amino acids. Meat.Incomplete Protein – A food containing Incomplete Protein – A food containing less than 9 amino acids. Plants.less than 9 amino acids. Plants.

Vegetarian Diets – This is a healthy way to Vegetarian Diets – This is a healthy way to eat if you plan meals to combine plant eat if you plan meals to combine plant foods to create complete proteins. foods to create complete proteins. (Vegetarian is an Indian word that means “Lousy (Vegetarian is an Indian word that means “Lousy Hunter”.)Hunter”.)

Example: nuts and seeds with grains create Example: nuts and seeds with grains create a complete protein.a complete protein.

A peanut butter sandwich on whole grain A peanut butter sandwich on whole grain bread is a good example.bread is a good example.

Vitamins – Regulate chemical Vitamins – Regulate chemical reactionsreactions

Fat Soluble – dissolve in fat. Vitamin D is Fat Soluble – dissolve in fat. Vitamin D is an example. It promotes absorption of an example. It promotes absorption of Calcium.Calcium.

Water Soluble – dissolves in water. Water Soluble – dissolves in water. Vitamin C is a good example. Vitamin C is Vitamin C is a good example. Vitamin C is an antioxidant.an antioxidant.

More examples are on pages 161 and 162.More examples are on pages 161 and 162.

Minerals – Contribute to normal Minerals – Contribute to normal function of body and bone function of body and bone

formation.formation.

Examples:Examples:

Calcium – building blocks for bone.Calcium – building blocks for bone.

Iron – Hemoglobin (red blood cells)Iron – Hemoglobin (red blood cells)

Sodium (salt) – Electrolytes Sodium (salt) – Electrolytes

More examples on page 163.More examples on page 163.

WaterWater

Water is about 60% - 70% of your body Water is about 60% - 70% of your body weight.weight.Functions of waterFunctions of water

Medium for chemical reactionsMedium for chemical reactionsTransport nutrients, gasses and wasteTransport nutrients, gasses and wasteRegulate body temperatureRegulate body temperature

Dehydration – loss of too much water. May Dehydration – loss of too much water. May cause headache, nausea, disorientation cause headache, nausea, disorientation and death.and death.

RDARDA

Recommended Daily Allowance as set by Recommended Daily Allowance as set by the Food and Drug Administration. This is the Food and Drug Administration. This is only a guideline for nutrition. Personal only a guideline for nutrition. Personal body chemistry may vary and require a body chemistry may vary and require a different diet.different diet.

Food LabelsFood Labels

Serving Size – There may be more than Serving Size – There may be more than one serving in a package. Everything else one serving in a package. Everything else on the label will pertain to just one serving on the label will pertain to just one serving relative to a 2000 calorie per day diet.relative to a 2000 calorie per day diet.

Ingredient List – Largest amount listed Ingredient List – Largest amount listed first.first.

ABC’s of good healthABC’s of good health

Dietary Guidelines by the American Heart Dietary Guidelines by the American Heart Association.Association.Aim for FitnessAim for Fitness

Weight and exerciseWeight and exerciseBuild a healthy baseBuild a healthy base

Use the food pyramidUse the food pyramidChoose sensibly Choose sensibly

Foods low in saturated fat and cholesterolFoods low in saturated fat and cholesterolDrinks and foods low in processed sugarDrinks and foods low in processed sugarLow salt foodsLow salt foodsAvoid alcohol or limit the intakeAvoid alcohol or limit the intake

Simple steps to healthful dietsSimple steps to healthful dietsChoose foods based on “nutrient density”. A Choose foods based on “nutrient density”. A candy bar, for example, may fill you up and have candy bar, for example, may fill you up and have over 200 calories, but they are not useable over 200 calories, but they are not useable energy calories.energy calories.Choose beverages based on nutritional value. Choose beverages based on nutritional value. Soda pop is a liquid candy bar. Diet pop is high Soda pop is a liquid candy bar. Diet pop is high in sodium. Alcohol causes dehydration. Sports in sodium. Alcohol causes dehydration. Sports drinks, milk and water are better choices for drinks, milk and water are better choices for hydration and nutrient intakehydration and nutrient intakeSnacking – Occasional treats are OK, but Snacking – Occasional treats are OK, but moderation is the key.moderation is the key.

Special Dietary NeedsSpecial Dietary Needs

Athletes – Eat and drink to win 24/7. Athletes – Eat and drink to win 24/7. Carbohydrates give you the energy to perform in Carbohydrates give you the energy to perform in a game or at practice. Protein builds muscle. a game or at practice. Protein builds muscle. Iron builds red blood cells to carry oxygen. Iron builds red blood cells to carry oxygen. Vitamins and minerals keep away cramps and Vitamins and minerals keep away cramps and enhance the immune system. Water is needed to enhance the immune system. Water is needed to transport it all.transport it all.

Pregnancy – Eat and drink to build a healthy Pregnancy – Eat and drink to build a healthy baby. Increase caloric intake. Protein is baby. Increase caloric intake. Protein is especially important for building the tissues of especially important for building the tissues of the fetus. Vitamins B6 and B12 with zinc and the fetus. Vitamins B6 and B12 with zinc and iron help avoid birth defects. Alcohol intake iron help avoid birth defects. Alcohol intake goes to the fetus in mass amounts and may goes to the fetus in mass amounts and may cause birth defects.cause birth defects.

Illness – Force yourself to eat and drink so that Illness – Force yourself to eat and drink so that the soldiers in your immune system have the soldiers in your immune system have enough energy to fight.enough energy to fight.

Pop QuizPop Quiz

1.1. Carbohydrates provide Carbohydrates provide a.a. 4 calories per gram4 calories per gramb.b. 9 calories per gram9 calories per gram

2.2. Fat providesFat providesa.a. 4 calories per gram4 calories per gramb.b. 9 calories per gram9 calories per gram

3.3. Protein providesProtein providesa. 4 calories per grama. 4 calories per gramb. 9 calories per gramb. 9 calories per gram

4. A change of 500 calories per day will make a 4. A change of 500 calories per day will make a difference of _____ pound(s) at the end of the difference of _____ pound(s) at the end of the week.week.

5.5. Complex carbohydrates areComplex carbohydrates area. Sugara. Sugarb. Starchb. Starch

6.6. Protein calories are used forProtein calories are used fora. Immediate energya. Immediate energyb. Building tissuesb. Building tissuesc. Insulation/paddingc. Insulation/padding

7.7. Fat isFat isa. Used to make hormonesa. Used to make hormonesb. Used for storage of caloriesb. Used for storage of caloriesc. Used for paddingc. Used for paddingd. All of the aboved. All of the above

8.8. Saturated fat isSaturated fat isa. Associated with heart diseasea. Associated with heart diseaseb. Comes from plant foodsb. Comes from plant foods

9.9. The good type of cholesterol is The good type of cholesterol is a. LDLa. LDLb. HDLb. HDL

10.10. Protein is made of Amino Acids. Vegetarian diets can Protein is made of Amino Acids. Vegetarian diets can provide all the Amino Acids to make a complete provide all the Amino Acids to make a complete protein.protein.a. Truea. Trueb. Falseb. False

11.11. Iron is a mineral that is needed in sufficient amounts toIron is a mineral that is needed in sufficient amounts toa. Prevent Osteoporosisa. Prevent Osteoporosisb. Build red blood cellsb. Build red blood cellsc. Make electrolytesc. Make electrolytes

12.12. Water is over 50% of your body weight and needed to Water is over 50% of your body weight and needed to transport nutrients and waste.transport nutrients and waste.a. Truea. Trueb. Falseb. False

13.13. Food labels must show all of the following exceptFood labels must show all of the following excepta. Serving sizea. Serving sizeb. Calories per servingb. Calories per servingc. Calories per ingredientc. Calories per ingredientd. RDA percentagesd. RDA percentages

14.14. Ingredient lists show what is least in the package first.Ingredient lists show what is least in the package first.a. Truea. Trueb. Falseb. False

15.15. From bottom to top, the food pyramid showsFrom bottom to top, the food pyramid showsa. Bread, fruits/vegetables, sweets, meatsa. Bread, fruits/vegetables, sweets, meatsb. Bread, meats, fruits/vegetables, sweetsb. Bread, meats, fruits/vegetables, sweetsc. Meats, sweets, bread, fruits/vegetablesc. Meats, sweets, bread, fruits/vegetablesd. Bread, fruits/vegetables, meats, sweetsd. Bread, fruits/vegetables, meats, sweets

AnswersAnswers1.1. AA

2.2. BB

3.3. AA

4.4. OneOne

5.5. BB

6.6. BB

7.7. DD

8.8. AA

9.9. BB

10.10. AA

11.11. BB

12.12. AA

13.13. CC

14.14. BB

15.15. DD