FOOD AND NUTRITIONChapter 8

NUTRIENTS

Substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.

40 different nutrients are required to do these tasks.

Nutrition: the process in which the body takes in an uses the nutrients

NUTRIENTS

Six Classes: Carbohydrates Fats Proteins Vitamins Minerals Water

All are used as sources of energy

FUEL FOR YOUR BODY

When your body uses the nutrients in foods, a series of chemical reactions occurs inside your cells. As a result, energy is released.

Metabolism is the chemical process by which your body breaks down food to release this energy.

Everyone’s metabolism works at a different rate, but there are ways to increase your metabolism.

INCREASING YOUR METABOLISM Exercise: During exercise your body is working at

a higher rate, thus increasing your metabolism. Exercise also will help the body burn more calories at rest once exercise is finished.

Resistance Training: The more muscle a person has, the higher his or her metabolism will be. This does not mean you have to be huge, even small increases in muscle mass can go a long way.

Increasing meal frequency: Eating every 3 hours will help to keep the body running efficiently. Also, it will help to stop a person from binge eating. This type of eating pattern also regulates insulin levels.

CALORIES The amount of energy

released when nutrients are broken down is measured in units called calories.

The more calories a food has, the more energy it contains

The more nutrients a meal or food has the more nutrient dense it is.

OR

CARBOHYDRATES

Nutrients made of carbon, hydrogen, oxygen

Supply energy for body’s functions

Should be about 45-60% of daily caloric intake

Two types: Simple Complex

Simple: AKA sugars Naturally found in

fruits, vegetables, milk.

Also added to others foods such as cookies, candies, soda

Complex: Starches are found

in many plant foods such as potatoes and grains

FIBER

A type of complex carbohydrate that is found in plants

Passes out of your body without being digested

A high-fiber diet helps to: Prevent constipation May reduce the risk

of colon cancer May help prevent

heart disease

STAY AWAY FROM SIMPLE SUGARS!

Simple sugars digest quickly, therefore they enter the blood stream at a rapid rate.

This causes insulin levels to spike.

Insulin is a hormone produced by the pancreas that regulates the amount of sugar in the blood.

High levels of insulin encourage the body to store body fat.

By limiting insulin spikes and drops we can help manage our weight more efficiently and effectively.

Eat complex carbohydrates and stay away from simple sugars unless it is before or after exercise.

FATS

Made of carbon, hydrogen, and oxygen Supply your body with energy, form your

cells, maintain body temperature, and protect you nerves

Almost twice as many calories as carbohydrates

FATS

Unsaturated: Liquid at room temp. Vegetable oils, nuts, seeds

Monounsaturated: Olive oil, peanuts, canola oil

Polyunsaturated: Corn oil, soybean oil, seafood GREAT FOR CARDIOVASCUALR HEALTH AND CAN

PREVENT HEART DISEASE

FATS

Saturated: Solid at room temperature Animal fats, lard, dairy Too much can lead to heart disease

Daily Intake: 20-35% of calories come from fat, primarily

unsaturated fat

CHOLESTEROL

A waxy, fatlike substance that is found only in animal products.

Your body needs a certain amount of cholesterol to make cell membranes and nerve tissue, certain hormones, and substances that aid in the digestion of fat.

Your liver can make all the cholesterol your body needs. Therefore, it is not a necessary part of your diet

Too much can form plaque on the walls of blood vessels…may then block the blood flow to the heart depriving it of oxygen leading to a heart attack

TRANS FAT

Made when manufacturers add hydrogen to the fat molecules in vegetable oils.

Helps them stay fresh longer Found in margarine, chips, and commercially

baked goods

PROTEINS

Nutrients that contain nitrogen as well as carbon, hydrogen, and oxygen.

Serve as an energy source Play an important role in the growth and

repair of your body’s tissues High-protein foods include:

Meats, eggs, poultry, milk, nuts, dried beans, dried peas, and lentils

AMINO ACIDS

“Links” of protein Digestive system breaks protein down into

amino acids. ESSENTIAL AMINO ACIDS:

Proteins in your body are made up of 20 different amino acids. Your diet has to supply 9 of them (these are called essential amino acids). They are an “essential” part of your diet

PROTEINS

Complete: Contain all 9 essential amino acids: Meats, fish,

ect. Incomplete:

Lacks one or more amino acid Intake:

10-35% of your calories

VITAMINS

Nutrients made by living things – are required in small amounts and assist many chemical reactions

Two types: (see page 203-204) fat soluble(can be toxic because they are stored

in fat) A,D,E,K occur in vegetable oils, liver, eggs Can be stored in the body

water soluble (nontoxic because they are excreted) B1, B2, B3, B6, B12, Pantothenic acid, folic acid, biotin,

C. Found in fruits and vegetables

MINERALS

Naturally occur in rocks and soil 24 different minerals are good for your health You need 7 minerals – calcium, sodium,

potassium, magnesium, phosphorus, chlorine, and sulfur.

Also need trace amounts of the following: iron, fluorine, iodine, copper, zinc.

Calcium and Vitamin D: prevent osteoporosis Iron: prevent anemia

WATER

65% of your body weight is water Nearly all of the body’s chemical reactions,

including those that produce energy and build new tissues, take place in water solution

Homeostasis: process of maintaining a steady state inside your body.

Water contains dissolvable substances called Electrolytes that regulate many processes in your cells. Sodium, potassium, chloride

PREVENTING DEHYDRATION

Heavy perspiring or severe diarrhea can result in dehydration (a serious reduction in the body’s water content.)

Body loses water and electrolytes

Symptoms include: weakness, rapid breathing, cramping, and a weak heartbeat

How much? Ten (women) 14 (male)

8oz. Cups a day in the form of liquid or food

Coffee, tea, and soda have caffeine – this increases the amount of water excreted

Water vs. Sports Drinks Only necessary if you

exercise for 60 minutes or more.

Need to replace electrolytes after 5 hours or more of exercise if properly hydrated before activity

MY FOOD PLATE The food plate is a new food guide

established by the US government. Each portion is broken down by its size.

Vegetables are the biggest group followed by grains, protein, fruit, and dairy.

FOOD GUIDE PYRAMID

http://www.choosemyplate.gov/

http://www.nal.usda.gov/fnic/foodcomp/search/

http://www.nutritiondata.com/

http://www.dietfacts.com/fastfood.asp

OBESITY BMI Classification < 18.5 underweight 18.5–24.9 normal weight 25.0–29.9 overweight 30.0–34.9 class I obesity 35.0–39.9 class II obesity ≥ 40.0   class III obesity 

Formula for BMI

BMI= weight in lb * 703/height in inches squared

Why is BMI unreliable at times?

BODY FAT PERCENTAGE Body fat is measured three ways

Hydrostatic Weighing: Most accurate. A persons body weight on land is compared to their weight under water.

Bioelectrical Impedance: A device sends and electrical impulse through the body. The rate at which the charge goes through the body dictates a person’s body fat.

Skin fold: The fact of certain areas are pulled away from the skin and measured. These numbers are then calculated to find a person’s body fat.

Why is body fat percentage more reliable than BMI?

BODY FAT PERCENTAGE

WOMEN Under Fat Healthy Over Fat Obese

20-40 yrs Under 21% 21-33% 33-39% Over 39%

41-60 yrs Under 23% 23-35% 35-40% Over 40%

61-79 yrs Under 24% 24-36% 36-42% Over 42%

MEN Under Fat Healthy Over Fat Obese

20-40 yrs Under 8% 8-19% 19-25% Over 25%

41-60 yrs Under 11% 11-22% 22-27% Over 27%

61-79 yrs Under 13% 13-25% 25-30% Over 30%

OBESITY AT A YOUNG AGE

Fat cells increase in size when a person becomes over weight

When someone is still growing, the body has the ability to make more fat cells.

What do you think this leads to as an adult?

HEALTH PROBLEMS ASSOCIATED WITH OBESITY Diabetes: The body’s inability to create or use

insulin properly.

Insulin is a hormone secreted by the pancreas that “unlocks” the cell so that sugars, starches, and other food can be taken out of the blood stream and broken down.

Type 1- This is when the body fails to create insulin. Is usually hereditary.

Type 2- This is when a persons body builds up a resistance to insulin combined with relative insulin deficiency. Most Americans who are diagnosed with diabetes have type 2 diabetes.

LIVING WITH DIABETES

Increase activity level: Little to no insulin is needed to pass through cells during activity

Change diet to maintain a steady level blood glucose level(the diet is simply a healthy diet and one that everyone should adopt)

Steady levels will decrease the onset of diabetes complications (nerve, eye, kidney, and blood vessel damage.)

Safe weight loss programs It is important to remember you are not

alone.

OTHER OBESITY RISKS

Obesity is associated with increased risks of the following cancer types, and possibly others as well: Esophagus Pancreas Colon and rectum Breast (after menopause) Endometrium (lining of the uterus) Kidney Thyroid Gallbladder

http://www.cancer.gov/cancertopics/factsheet/Risk/obesity

OTHER RISKS

Heart disease and stroke High blood pressure Gallbladder disease and gallstones Osteoarthritis Gout Breathing problems, such as sleep apnea

(when a person stops breathing for a short episodes during sleep) and asthma.

MEAL PLANNING QUESTIONS http://fitnessexercisewellness.wordpress.com/nutrition-and-m

eal-planning/

1. How often should I eat? 2. What macro-nutrients contribute to caloric intake? 3. What three questions should you ask yourself before

constructing a meal? 4. When are fruits best consumed and why? 5. What are the four rules to a solid diet plan? 6. What is calorie deficit? 7. How many calories are in 1 pound of stored body fat? 8. Unless someone is obese, how much body fat can a person

lose per week? 9. Why is substituting similar food products with versions that

have less calories so important? 10. What are the two means in which we remain in a calorie

deficit?

Calories are inside of food and are used as energy for the body.

Lipids(9), proteins(4), and carbohydrates(4) all contain calories.

The body stores excess calories that are taken into the body as fat.

To lose weight, a person must consume less calories then they burn in a day.

WHAT ARE CALORIES?

3500 calories in a pound of stored body fat A person can only lose 1-2 lbs of body fat a

week healthfully. So….. If a person wanted to lose 10 lbs how

would they do that?

Three things you must consider…. 1. Analyze their diet as it stands today. 2. Know your time table. 3. Make adjustments to calorie intake accordingly.

EX: A person wants to lose 20 lbs in five months. - Find out how many weeks are in 5 months.

Answer: 20

-Figure out if the goal is realistic. Do this by figuring out how many pounds must be lost per week.

Answer: 1 lb per week and yes this is a realistic goal. - Compute how many less calories per day must be

taken in. Answer: 500. 500X7= 3500=1 lb of fat lost each

week.

Drastically dropping calorie intake will not have positive health results.

The body can only convert about 2 lbs of fat into energy a week, so when calories are dropped dramatically protein(muscle) is consumed for energy. This will drop the rate of metabolism, causing a person to burn less calories at rest.

There will be weight loss when calorie consumption is drastically dropped, but most of it will be from the body losing muscle and retaining less water.

Starvation mode will kick in with crash diets. That is when the body stores and holds onto everything it can because the body is so calorie deficient. It is a defense mechanism of the body.

THERE ARE NO QUICK FIXES!