Chapter NineNutrition

You are what you eat.

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?

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 Food Guide Pyramid?

How should the Food Guide Pyramid be used to plan a balanced diet?

How should you determine your daily calorie requirements?

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.

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—

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—

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—

Food Guide Pyramid—

water-soluble vitamins—

fat-soluble vitamins—

Evaluate Goals

Historical Use of Food

Survival

Social / religious

Variety today nutrients energy socially escape

Acquired Experiences with Food

Family influence - strongest

Friends

Ethnicity

Lifestyle

Cost

Advertising

Religion

GeographyObjective

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

Essential Nutrients

ProteinCarbohydratesFatsMineralsVitaminsWater

Objective

1 of 8

Protein

Amino acidsAnimal proteinNon-meat protein

Vocabulary

Objective

2 of 8

Carbohydrates

Starch SugarFiber

Vocabulary

Objective

3 of 8

Glycemic Index

Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise after they are digested

Vocabulary

Fats

UnsaturatedSaturated

Vocabulary

Objective

4 of 8

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 HDLVocabulary

Cholesterol

HDL — good cholesterolLDL — bad cholesterol

Vocabulary

Objective

5 of 8

Minerals

CalciumPhosphorusIronIodine PotassiumSodium

Vocabulary

Objective

6 of 8

Vitamins

Fat soluble — A, D, E, KWater-soluble — B, CSupplied by foods you eat

Vocabulary

Objective

7 of 8

Antioxidants

A special group of vitamins that help protect the body from cell damage

Vocabulary

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

New Food Label

Objective

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

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

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

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

Food Guide Pyramid

Guide to select foods for proper nutrition & maintain ideal body weight

Foods categorized into six groups

Objective

1 of 2

Food Guide Pyramid

Vocabulary

Objective

1 of 2

Bread, Cereal, Rice, Pasta Group

Major source of energy6-11 servings per dayOne serving is equal to:

1 slice bread 1 roll, biscuit, or muffin, 1/2 cup cooked cereal 1 ounce of ready-to-eat cereal

Vegetable Group

Major source of vitamins, minerals and fiber

3-5 servings per dayOne serving is equal to:

1/2 cup cooked vegetables 1 cup raw vegetables

Fruit Group

Major source of vitamins, minerals and fiber

2-4 servings per dayOne serving is equal to:

1 medium size piece of fruit 3/4 cup juice 1/2 cup canned fruit 1/4 cup dried fruit

Milk, Yogurt, Cheese Group

Good source of calcium, protein, iron2 -3 servings dailyOne serving is equal to:

1 cup milk 1 cup yogurt 1 1/2 ounces cheese

Meat, Poultry, Fish, Dry Beans, Egg and Nut Group

Major source of protein and iron2-3 servings dailyOne serving is equal to:

2 to 3 ounces cooked lean meat, poultry, or fish

1/2 cup dry beans or peas 2T. Peanut butter 1 Egg

Fats, Oils, and Sweets

Use sparingly because of sugar and fat content

Included in this group are: butter, margarine, salad dressing, gravy, cookies, cakes, pies, soda

Food Guide Pyramid

Daily Servings

Calorie Level

Teenage Girls

2,200

Teenage Boys

2,800

Bread Group 9 11

Vegetable Group 4 5

Fruit Group 3 4

Milk Group 2-3 2-3

Meat Group 2 (total 6 oz.) 3 (total 7 oz.)Objective

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

Determining Daily Calorie Requirements

Individual needs

Basal metabolism — amount of energy needed to maintain the body at rest

Daily activity needs

Vocabulary

Objective

Daily Diet

Based on Food Guide Pyramid

Keep activity level in mind

Record Progress toward Goal

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 Food Guide Pyramid

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?

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 Food Guide Pyramid?

How should the Food Guide Pyramid be used to plan a balanced diet?

How should you determine your daily calorie requirements?

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

Answers

True or False

A person should drink at least two quarts of water each day.

The Food Guide Pyramid is a guideline to help insure that energy needs during exercise will be met by our diet.

True

False