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Nutrition and Your Health
Nutrition• Nutrition – process by
which the body takes in and uses food
• Calories – units of heat that measure energy used by body and energy that foods supply for the body
• Nutrients – substances in food that your body needs to grow, repair itself and to supply you with energy
Hunger vs. Appetite
• Hunger – natural physical drive that protects you from starvation
• Appetite – desire, rather than a need, to eat
What Influences Your Food Choices?
• Emotions• Environment– Friends, family, peers– Cultural and ethnic
background– Convenience and cost– Advertising
• NOT affected by HUNGER
Nutrients
Nutrients
• Carbohydrates• Proteins• Fats• Vitamins• Minerals• Water
Carbohydrates
• Role: Body’s main energy source
• Simple (sugars) vs. Complex (starches)
• Recommended 55-60% daily calories (mainly complex)
Fiber
• Indigestible complex carbohydrate found in vegetables, fruits and whole grains
• Help prevent intestinal problems
• Reduce risk of heart disease and diabetes
• Eat 20-35 grams daily
Proteins• Help build and maintain
body cells• Used to make enzymes,
hormones, and antibodies
• Provide four calories per gram and excess is converted to body fat
Complete vs. Incomplete Proteins
• Complete: all nine essential amino acids
• Incomplete: lack one or more essential amino acids
Fats• A type of lipid, fatty
substance that does not dissolve in water
• Provide 2x the energy of carbs/protein = 9 calories per gram
• Building blocks called fatty acids
Saturated Fatty Acids
• Usually solid at room temperature
• Associated with increased risk of heart disease
• Animal fats and tropical oils (palm, coconut)
• Higher in beef, pork, egg yorks and dairy than chicken and fish
Unsaturated Fatty Acids
• Usually liquids at room temperature
• Associated with reduced risk of heart disease
• Vegetable fats– Olive, canola, soybean,
corn and cottonseed oils
Role of Fats
• Concentrated form of energy• Help transport vitamins• Encourage growth and healthy skin• Add flavor and texture to food• DISCLAIMER: High in calories and excess
amounts can lead to weight gain and obesity (and even DEATH)
• No more than 20-30% of daily calories
Cholesterol
• Waxy lipid-like substance
• Body manufactures some to make cell membranes and nerve tissues; produce hormones
• Excess is deposited in arteries = risk of heart disease
Vitamins• Compounds that help
regulate many vital body processes– Digestion, absorption,
and metabolism
• Water-soluble: Does not store in body; constantly replenished through food
• Fat-soluble: absorbed, stored and transported in fat
Minerals
• Substances that body cannot manufacture but need for forming healthy bones and teeth and for regulating body processes
• Calcium, Phosphorous, Magnesium, Iron
Water
• Makes up the greatest percentage of the body
• Vital to all body functions– Transport nutrients– Lubricates joints– Digestion, absorption and
elimination– Perspiration
Healthful Eating
Managing Weight and Body Composition
Body Image
• The way you see your body is your body image.
• Affected by:– Media– Friends– Family
• Often tied to perception of weight
Weight-Calorie Connection
• To maintain weight: calories consumed = calories burned
• Both carbs and proteins = 4 calories per gram
• Fats = 9 calories per gram
Your Weight
• Body Mass Index (BMI): ratio that allows assessment body size based on height and weight
• Body Composition: ratio of body fat to lean body tissue
Body Weight vs. Body Fat
• Overweight: heavier than standard weight range for height
• Obesity: excess amount of body fat
• Underweight: lighter than the standard weight range for height
Weight-Related Health Risks
• Overweight– High blood pressure and
cholesterol– Diabetes– Asthma
• Underweight– Fatigue– Decreased ability to fight
illness
Fad Diets
• Weight-loss plans that are popular for a short period of time
• Promise QUICK and EASY weight loss
• Do NOT promote HEALTHY, gradual weight loss
Types of Fad Diets
• Fasting• Liquid Diets• Diet Pills• Severe Food
Restrictions
Eating Disorders
Anorexia Nervosa
• Disorder in which irrational fear of becoming obese results in severe weight loss from self-imposed starvation
• Develops most often in teenage girls and young women
Bulimia Nervosa
• Disorder in which purging or clearing of digestive tract follows cycles of overeating/binging
• Strict diet => binges of food => purging food from body
Effects of Bulimia Nervosa
• Dehydration• Kidney damage• Irregular heartbeat• Tooth decay• Damage to stomach
tissue, esophagus and mouth
• Nutrient deficiencies
Binge Eating Disorder
• Characterized by compulsive overeating– No attempt to purge
• Food may be used as coping mechanism for depression or stress