Chapter 10: Nutrition and Your Health

Lesson 1: The Importance of Nutrition

Humans Live to Eat

What Influences Your Food Choices??

Hunger vs. AppetiteHunger is an unlearned, inborn response. It signals the NEED for food. Appetite is a DESIRE, rather than a need, to eat.

Do you eat because of an emotion??

Factors that make a difference in your eating:1.) Family, friends, & peers2.) Culture & Ethnic background3.) Convenience & Cost4.) Advertising

Would you fill this tank with low octane fuel & expect high performance?

• Eat right for peak performance• Eat right to feel good (tired, lethargic or energetic?)• Eat right for a healthy life

Lesson 2: Nutrients

- Carbohydrates

- Proteins

- Lipids / Fats

- Vitamins

- Minerals

- Water

Carbohydrates

Should make up 50-60% of your diet, 4 cal/g2 Types of Carbs: Simple Sugars & Complex CarbsSimple sugars are disaccharides, which are made from monosaccharides.Examples of monosaccharides:

glucose, fructose, & galactose 3 disaccharides (simple sugars) you should know:

~ sucrose = glucose + fructose (table sugar)~ lactose = glucose + galactose (principle carb

in milk)~ maltose = glucose + glucose (produced when

starch breaks down)

Complex Carbohydrates

2 Types of Complex carbs: glycogen & starch

~ glycogen - found in meats to a limited extent, does not occur in plants at all. Not a significant source of carbs but performs an important role in the body--it is the form in which the body stores much of its glucose. When hormones send message “release energy”, glycogen is broken down making a sure of glucose available for energy.

~ starch - plants way of storing glucose. Longer lasting energy than simple sugars.

Fiber

Fiber is an indigestible complex carbohydrate that is found in tough, stringy parts of vegetables, fruits, and whole grains.Although it can’t be digested and used for energy, fiber helps move waste through the digestive system and thereby helps prevent intestinal problems such as constipation.To stay healthy, eat 20-35 grams of fiber each day.Excellent sources: fruits & vegetables with edible skins and whole-grain products such as bran cereal, oatmeal, & brown rice.

Are Carbohydrates Bad??

Energy: vs.

Body’s preferred source of energy

Too many Carbs. = excess body fat

Calculate the Sugars

Use the following equivalents to calculate the amount of sugar:

4g. Sugar = 1 tsp. 5 Tbs. = 1/3 cup3 tsp. = 1 Tbs. 8 Tbs. = ½ cup4 Tbs. = ¼ cup 16 Tbs. = 1 cup

Example:1 – 12oz. Can of soda

46 g. of sugar46 / 4g = 11.5 tsp.11.5 / 3 = 3.83 Tbs. (almost 4 Tbs., which is almost

1/4c.)

Proteins

Should make up 10-20% of your diet, 4 cal/gProteins are made from amino acids2 Types of Protein:~ Complete = containing all 9 essential amino acidsEx: 1) Chicken 4) Milk 7) & many soybean

2) Fish 5) Cheese products3) Eggs 6) Yogurt

~ Incomplete = lacks 1 or more of the essential amino acids.Ex: 1) Beans 3) Nuts

2) Peas 4) Whole Grains

* Consuming a combination of incomplete proteins, such as rice & beans or peanut butter & bread, is equivalent to a complete.

What does this mean?

Eat proteins AFTER a workout or race . . . to rebuild damaged tissuesVegetarians MUST eat the proper combination of incomplete proteins to insure all 9 essential amino acids are consumed (see book p. 116)Protein not best source of energy --- not good pre-game mealTaking supplements or consuming large amounts??? Excessive protein gets stored as body fat!

What Are Proteins Used For?

Proteins are the vital structural and working material of all cells, not just musclesImportant for growth & repairBody uses proteins to make enzymes, hormones, & antibodies.

Recommended Protein Intake

Convert lb to kg (lbs. divided by 2.2 = kg)Mult. kg x .8 to get RDA in grams per day

(males under age 18, use .9)Convert grams to ounces by multiplying

g x .0353 = oz.

Ex: Wt = 150lb female150 divided by 2.2 lb/kg = 68kg (rounded)68kg x .8g/kg = 54g. protein (rounded)54g. X .0353 = 1.9 oz. of protein

Fats

Provide concentrated (most compact) form of energy9 cal. Energy/gramNecessary to transport vitamins A, D, E, & KAdds flavor to foodTake longer to digest than carbs or proteins help satisfy hunger longer (NOT A GOOD PRE-GAME MEAL)Source of LINOLIEC ACID, an essential fatty acid needed for growth & healthy skinMost Americans consume too much fatNo more than 20-30% of your diet should be fat“Fat is fattening.” Too much fat increases risk of heart disease & unhealthful weight gain

Saturated vs. Unsaturated

Saturated Fatty Acid – holds all the hydrogen atoms it can. Usually solid at room temp.Ex:

• 1) Palm oil or Palm kernel oil• 2) Coconut oil• 3) Fats in beef, pork, egg yolks, & dairy products are

higher in saturated fatty acid than the fats in chicken & fish.

A high intake of saturated fatsis associated with an increasedrisk of heart disease.

Saturated vs. Unsaturated

Unsaturated Fatty Acid – has at least one unsaturated bond (a place where hydrogen can be added to the molecule). Usually liquids at room temp.Ex:

• 1) Olive oil 4) Soybean oil• 2) Canola oil 5) Cottonseed oil• 3) Corn oin * most vegetable fats

In contrast to saturated fats,unsaturated fats have beenassociated with a reduces riskof heart disease.

Recommended Fat Intake

@2200kcal (women) 30% = 660 kcal = 73g fat per day

@3000kcal (men) 30% = 900 kcal = 100 g fat per day

Fat Math: How much fat is in your food?

Problem solving:1. Take the total grams of fat, multiply times 9 calories per gram

to find # of calories from fat.2. Take ‘calories from fat’ and divide it by the ‘total calories’ to

find the % of fat in this food product.

Example:Healthy Choice Chicken Soup

2 total grams of fat x 9 = 18 calories from fat18 / 110 = .16 = 16% of this product is fat

*Remember, if a food product is more than 25% fat, it is not recommended that you eat it on a regular basis.

Cholesterol

What is it??– A waxy fat-like substance that circulates in blood. Your body uses

the small amount that it manufactures to make cell membranes and nerve tissue to produce many hormones, vitamin D, and bile, which helps digest fat.

Excess blood cholesterol is deposited in arteries, increasing the risk for heart disease.Dietary cholesterol is only found in animal products such as egg yolks, meats and high-fat milk products.HDL = high density lipoproteins ~ GOOD cholesterolLDL = low density lipoproteins~ BAD cholesterol

Vitamins

Vitamins = compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients.

2 Types:– Fat soluble (A, D, E, & K)– Water soluble (all the rest)

Vitamin D is the only vitamin

manufactured by the body

Minerals

Minerals = substances that the body cannot manufacture but are needed for forming healthy bones & teeth and for regulating many vital body processes.

Eat a variety of fruits, vegetables, & whole

grains to insure that you are getting all the

minerals that your body needs!

KEY MINERALS & THEIR ROLE

Calcium – bones & teeth; dairy productsIron – rbc’s (carry oxygen); meat, liver, spinach, beans, green leafy vegetables(iron-deficiency anemia tired, fatigued)

Potassium – prevent muscle cramps; bananas, potatoesFluoride – prevents tooth decay (added

to drinking water)

KEY MINERALS & THEIR ROLE

Phosphorous - cell metabolism, helps maintain proper acid-base balance of blood; milk, dairy products, peas, meat , fish, broccoli, whole grains

Magnesium – enzyme related to carb metabolism, bone growth, muscle contraction; whole grains, milk, dark green leafy vegetables, legumes, nuts

What shape are YOUR bones in?

DID YOU KNOW???– 9-18 year olds need 1,300mg of calcium a day!– One glass of milk…8 oz….has about 300mg of

calcium.– 9 out of 10 teen girls do NOT get enough

calcium a day in their diet!– 7 out of 10 boys do NOT get enough

calcium a day in their diet!– Birth to 20’s is when you need to deposit calcium

in your bones to ensure you have enough bone density for the rest of your life!

Water

Vital to every body function!!!!Carries nutrients to and transports waste from your cellsLubricates joints and mucous membranesThrough perspiration, water helps maintain normal body temperatureYour body uses about 10 cups of water a day…..if you sweat, you use more.How much water should you drink each day?

your wt. divided by 2 = # of oz.# of oz. divided by 8oz. = # of glasses

of water per day

Lesson 3: Healthy Food Guidelines

What 3 keys to a healthy lifestyle do the dietary guidelines promote???

Hmm…let’s find out!

#1 – Make Smart Choices from Every Food Group

Choose foods from every food group every day.Focus on a variety of fruits.Vary your veggies by eating more dark green & leafy vegetables and orange vegetables.Make half your grains whole.Eat calcium-rich foods.Go lean on meat protein and add more beans.

#2 – Balancing Food & Physical Activity

Aim for a healthy weight.

Be physically active for

60 minutes every day.

For even greater health benefits and to help control body weight, increase the intensity or the amount of time that you are physically active.

#3 – Getting the Most Nutrition from Your Calories

Moderation in Fats

Moderation in Sugars

Moderation in Salt

“Everything in moderation…”

In other words, you can have a piece of cake, just don’t eat the whole cake!

My Plate

http://www.choosemyplate.gov/

Calories

• The number of calories you consume each day is directly related to your activity level.

• Sedentary means less than 30 min. of moderate physical activity each day.• Moderately Active refers to at least 30 to 60 min. a day of moderate physical activity.• Active means 60 or more minutes a day of moderate physical activity.

Calories

Age Females Males

Sedentary Mod. Active

Active Sedentary Mod. Active

Active

14 1800 2000 2400 2000 2400 2800

15 1800 2000 2400 2200 2600 3000

16 1800 2000 2400 2400 2800 3200

17 1800 2000 2400 2400 2800 3200

18 1800 2000 2400 2400 2800 3200

Obesity in America(map)

1)High standard of living

2)Increased mechanization

3)More sedentary leisure activities

4)Availability of food

5)Supersize portions

6)Emotional eating

7)Creeping obesity – failing to adjust eating habits as metabolism slows

Weight Loss Guidelines

Nutritionally sound!Lose 1-2 pounds per week max.3500 calories = 1 pound– Increase activity by 500 cal/day = 1 lb/week– Reduce diet by 500 cal/day = 1 lb/week– Greater reduction than this slows metabolism!!!– There are no shortcuts!

“Don’t start a diet. Start a lifestyle.” Dr. Phil“To lengthen thy life, lessen thy meals.” Ben

Franklin

Summary of Guidelines for Eating Healthy

Find a VARIETY

Balance food with PHYSICAL ACTIVITY

CALORIES add up no matter what

Limit your SUGAR

Watch your FAT intake

Moderate your SALT / SODIUM intake

Lesson 4: Nutrition Labels & Food Safety

Nutrition Label BasicsLook at:– Serving Size– Servings Per

Container– Calories– Sugars– Fats– Ingredient

List

Name That Food:

sugar, partially defatted peanuts, partially hydrogenated vegetable oil (palm kernel and soybean oil), reduced minerals whey (milk), dextrose, contains 2% or less of: corn syrup, salt, soy lecithin, artificial color (blue 1 lake, red 40 lake, yellow 5 lake, yellow 6 lake), carnuba wax, resinous glaze, and artificial flavor

Answer: Reeses Pieces

Name That Food:

Cranberries, sugar, sunflower oilAnswer: Craisins

Water, beef, beans, wheat flour, spices. Less than 2% soy flour, natural flavors, sugar, paprika, caramel color, salt, monosodium glutamate, soy lecithin, gum arabic

Answer: Chili w/beans

Product Labeling

Nutrient Content Claims– Light or Lite– Less– Free– More– Lean– High, Rich In

Or excellent

Source of

Food Sensitivities

Food Allergies: a condition in which the body’s immune system reacts to a substance in some foods. (as if they were pathogens, or foreign invaders)Food Intolerances: a negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest parts of certain foods or food components.Food Borne Illness

– What causes it?• Bacteria and viruses

– How do you minimize the risk?1. Clean – wash hands thoroughly, wash all fruits & veggies 2. Separate – avoid cross contamination3. Cook – to a safe temp. (160 degrees for ground beef, 170 degrees

for roasts and poultry, & 145 degrees for fish)4. Chill - cold temp. slows the multiplication of bacteria

Conclusion

Start your day with a healthy breakfast!!!

Watch your portions!!!!

Make your plate colorful!!!!

Drink plenty of water!!!!

Exercise!!!!!

Questions??