Guidelines for Guidelines for Good NutritionGood Nutrition

Obesity Trends

http://www.cdc.gov/obesity/data/trends.html

Food EnergyFood Energy

True Calorie=the True Calorie=the amount of heat energy amount of heat energy required to raise the required to raise the temperature of 1 g of temperature of 1 g of water 1 degree Cwater 1 degree C

1. CALORIES IN = 1. CALORIES IN = CALORIES OUTCALORIES OUT

1 GRAM OF FAT = 9 CALORIES1 GRAM OF FAT = 9 CALORIES 1 GRAM OF PROTEIN = 4 1 GRAM OF PROTEIN = 4

CALORIESCALORIES 1 GRAM OF CARBOHYDRATES= 4 1 GRAM OF CARBOHYDRATES= 4

CALORIESCALORIES 1 GRAM OF ALCOHOL = 7 1 GRAM OF ALCOHOL = 7

CALORIESCALORIES

VARIABLES IN CALORIC VARIABLES IN CALORIC INTAKEINTAKE

RESTING METABOLIC RATERESTING METABOLIC RATE ACTIVITYACTIVITY DIETARY THERMOGENESISDIETARY THERMOGENESIS

RESTING METABOLIC RESTING METABOLIC RATERATE

FACTORS: GENES, AGE, GENDER, FACTORS: GENES, AGE, GENDER, MUSCLE MASS, WEIGHTMUSCLE MASS, WEIGHT

DEFINITION: THE NUMBER OF DEFINITION: THE NUMBER OF CALORIES NEEDED TO MAINTAIN CALORIES NEEDED TO MAINTAIN NORMAL BODILY FUNCTIONS NORMAL BODILY FUNCTIONS WHILE AT RESTWHILE AT REST

Activity Activity

How much physical activity do you How much physical activity do you do in a day?do in a day? NoneNone Very littleVery little ModerateModerate A lot A lot Super athleteSuper athlete

DIETARY DIETARY THERMOGENESISTHERMOGENESIS

The number of calories that is The number of calories that is needed for consumption, digestion needed for consumption, digestion and transportation of a meal.and transportation of a meal.

2. DECREASE DIETARY 2. DECREASE DIETARY FATFAT

Less than 30% of total caloric intakeLess than 30% of total caloric intake Essential fatty acids 2-4% of daily Essential fatty acids 2-4% of daily

calories calories Body needs these fatty acids but is not Body needs these fatty acids but is not

capable of makingcapable of making Fat related cancers occur with an Fat related cancers occur with an

average intake of 20-25% fat intake average intake of 20-25% fat intake threshold.threshold.

TYPES OF FATTYPES OF FAT

Saturated- No double bond- animalsSaturated- No double bond- animals Poly- Unsaturated – 2 or more double Poly- Unsaturated – 2 or more double

bondsbonds Mono- unsaturated- 1 double bondMono- unsaturated- 1 double bond

Increased Saturated fat = Increased Increased Saturated fat = Increased Heart diseaseHeart disease

Keys: Less that 1/3 of total fat should Keys: Less that 1/3 of total fat should be from saturate fatbe from saturate fat

2. DECREASE SATURATED 2. DECREASE SATURATED FATFAT

No more that 30% of total fat intakeNo more that 30% of total fat intake Solid at room temperatureSolid at room temperature

Butter, lard, margarine. ShorteningButter, lard, margarine. Shortening The more solid at room temperature the The more solid at room temperature the

more saturated the fat is.more saturated the fat is.

AMOUNTS OF FATAMOUNTS OF FAT Red Meat - ½ Red Meat - ½

saturatedsaturated Chicken and Turkey- Chicken and Turkey-

1/3 saturated1/3 saturated

Fish- ¼ saturatedFish- ¼ saturated Whole milk-Dairy Whole milk-Dairy Products- up to 2/3 Products- up to 2/3 saturatedsaturated

4. PROTEIN4. PROTEIN

10-15% of daily intake10-15% of daily intake Anything from an animalAnything from an animal Beans, seedsBeans, seeds

5. INCREASE COMPLEX 5. INCREASE COMPLEX CARBOHYDRATESCARBOHYDRATES

+/- 60% Whatever is left after Fats +/- 60% Whatever is left after Fats and Proteinand Protein Pasta, rice, breads, fruits, vegetablesPasta, rice, breads, fruits, vegetables Anything not fat or proteinAnything not fat or protein

6. DECREASE SIMPLE 6. DECREASE SIMPLE SUGARSSUGARS

NO MORE THAN 2% OF YOUR NO MORE THAN 2% OF YOUR DAILY INTAKEDAILY INTAKE Soda, candy, junk foodsSoda, candy, junk foods

7. DIETARY 7. DIETARY CHOLESTEROLCHOLESTEROL

Less than 300mg per dayLess than 300mg per day Body does not need cholesterol from Body does not need cholesterol from

outside- it makes it ownoutside- it makes it own Anything from animal will have Anything from animal will have

cholesterolcholesterol

CHOLESTEROL LEVELSCHOLESTEROL LEVELS

240 and Above = High Risk240 and Above = High Risk 200-239 = Moderate Risk200-239 = Moderate Risk Below 200 = Ideal LevelsBelow 200 = Ideal Levels

These numbers have steadily These numbers have steadily decreased over the years showing decreased over the years showing lower and lower safe levels.lower and lower safe levels.

Total Cholesterol- Total Cholesterol- WebMDWebMD

Total cholesterolTotal cholesterol Desirable: Desirable: Less than 200 milligrams per deciliter Less than 200 milligrams per deciliter

(mg/dL) (mg/dL) Less than 5.17 millimoles per liter (mmol/L) Less than 5.17 millimoles per liter (mmol/L)

Borderline high:Borderline high: 200–239 mg/dL 200–239 mg/dL 5.17–6.18 mmol/L 5.17–6.18 mmol/L

High:High: 240 mg/dL and greater 240 mg/dL and greater 6.21 mmol/L and greater 6.21 mmol/L and greater

LDL’S AND HDL’SLDL’S AND HDL’S

LDL’S (low density lipoproteins)LDL’S (low density lipoproteins) Bad cholesterol- adheres to artery Bad cholesterol- adheres to artery

walls and creates blockagewalls and creates blockage HDL’S (high density lipoproteins)HDL’S (high density lipoproteins)

Good Cholesterol- carry’s bad Good Cholesterol- carry’s bad cholesterol to the liver to be disposed. cholesterol to the liver to be disposed. Healthy diet and exercise will increase Healthy diet and exercise will increase these.these.

8. DIETARY SODIUM8. DIETARY SODIUM

No more than 2400 mg per dayNo more than 2400 mg per day Check chicken noodle soup labelCheck chicken noodle soup label

9. CALCIUM9. CALCIUM

1000-1500 Mg per day1000-1500 Mg per day 8oz glass of milk – 300mg8oz glass of milk – 300mg 8oz yogurt- 400mg8oz yogurt- 400mg

Vitamin D is essential to absorption of Vitamin D is essential to absorption of CalciumCalcium

Caffeine will decrease absorptionCaffeine will decrease absorption

10. DIETARY FIBER10. DIETARY FIBER

25 Grams per day25 Grams per day Legumes (comes from a plant) Legumes (comes from a plant)

BeansBeans Bran cerealBran cereal FruitsFruits Most vegetablesMost vegetables Whole grainsWhole grains

FIBER CONTINUED…FIBER CONTINUED…

Insoluble- protects against cancerInsoluble- protects against cancer Wheat Wheat RoughageRoughage

Soluble- protects against heart Soluble- protects against heart diseasedisease OatsOats

AssignmentAssignment Keep a Nutrition Journal for 3 days (at Keep a Nutrition Journal for 3 days (at

least 1 weekday and 2 weekend days) least 1 weekday and 2 weekend days) = 30 points= 30 points

Due MondayDue Monday Record EVERYTHING you consume as you eat Record EVERYTHING you consume as you eat

and drink it (do NOT rely on memory)…be and drink it (do NOT rely on memory)…be honest!honest!

15 Extra points if you go to MyPyramid Plan at

http://www.mypyramid.gov/pyramid/index.html; answer the questions; and print off your information. Then, type/write 1 page on how this plan compares to your actual nutrition practices.

DigestionDigestion

Food travels 26 ft through the Food travels 26 ft through the digestive systemdigestive system

Mouth, pharynx, esophagus, Mouth, pharynx, esophagus, stomach, small intestine, large stomach, small intestine, large intestine, and rectumintestine, and rectum

Digestion ProcessDigestion Process

Chewing—saliva (amylases)Chewing—saliva (amylases) Pharynx—triggers swallowing reflexPharynx—triggers swallowing reflex Epiglottis moves—covers tracheaEpiglottis moves—covers trachea Esophagus—peristalsis moves it Esophagus—peristalsis moves it

down to stomach (5-10 s)down to stomach (5-10 s) Sphincter opens to let food into Sphincter opens to let food into

stomachstomach

Digestion Process, Digestion Process, continuedcontinued

Stomach—gastric juices secretedStomach—gastric juices secreted

(Hydrochloric acid and Pepsin)(Hydrochloric acid and Pepsin) Food stays here for 2-6 hoursFood stays here for 2-6 hours Moves to small intestine (19.8 ft)Moves to small intestine (19.8 ft) Stays here for 3-6 hoursStays here for 3-6 hours Enzymes released to help break food Enzymes released to help break food

down more (ex: lipases, bile)down more (ex: lipases, bile)

Digestion Process, Digestion Process, continued 2continued 2

Small intestineSmall intestine Most absorption of nutrients occurs Most absorption of nutrients occurs

herehere Villi—fingerlike projections increase Villi—fingerlike projections increase

surface area for absorptionsurface area for absorption Wastes moved into large Wastes moved into large

intestine/colonintestine/colon(dead cells, mucus, digestive (dead cells, mucus, digestive

secretions, bacteria, and yeast)secretions, bacteria, and yeast)

Digestion Process, Digestion Process, continued 3continued 3

Large intestine/colonLarge intestine/colon Water balance is key to consistency Water balance is key to consistency

of waste productsof waste products

The LiverThe Liver

Secretes bile (emulsifies fat)Secretes bile (emulsifies fat) Maintains blood glucose levelsMaintains blood glucose levels Monitors production of cholesterolMonitors production of cholesterol Detoxifies poisonsDetoxifies poisons

HepatitisHepatitis CirrhosisCirrhosis

Lactose IntoleranceLactose Intolerance

Stomach and intestinal pain, Stomach and intestinal pain, vomiting, diarrhea result from eating vomiting, diarrhea result from eating milk productsmilk products

Inability to digest lactose Inability to digest lactose

(sugar found in milk)(sugar found in milk) Why? They don’t produce the Why? They don’t produce the

enzyme lactaseenzyme lactase

ExcretionExcretion

Process that rids the body of toxic Process that rids the body of toxic chemicals, excess water, salts, and chemicals, excess water, salts, and COCO22

Maintains osmotic and pH balanceMaintains osmotic and pH balance

3 organs: lungs, kidneys, and skin3 organs: lungs, kidneys, and skin

Excretion organsExcretion organs

Lungs: excrete COLungs: excrete CO22 and water vapor and water vapor in exhaled airin exhaled air

Kidneys: excrete nitrogen wastes, Kidneys: excrete nitrogen wastes, salts, water, etc in urinesalts, water, etc in urine

Skin: excretes water, salts, nitrogen Skin: excretes water, salts, nitrogen wastes, etc in sweatwastes, etc in sweat

KidneysKidneys

Regulate the amount of water and Regulate the amount of water and salts in blood plasmasalts in blood plasma

Each kidney contains 1 million Each kidney contains 1 million nephronsnephrons

Nephron=tiny tubes that filter Nephron=tiny tubes that filter wastes from blood, retain useful wastes from blood, retain useful molecules, and produce urinemolecules, and produce urine

Urine EliminationUrine Elimination

Urinary bladder—hollow, muscular Urinary bladder—hollow, muscular sac that stores urinesac that stores urine

Urethra—tube that urine leaves the Urethra—tube that urine leaves the bladder through bladder through

Kidney DamageKidney Damage

Kidney failure: infection, diabetes, Kidney failure: infection, diabetes, high blood pressure, and high blood pressure, and autoimmune disordersautoimmune disorders

DialysisDialysis TransplantationTransplantation