Nutrition

Health

Mr. Gross

Food Affects

• How we– Look– Feel– Act– Grow– Function

Food is necessary for survival

The way we eat is dictated by

• Custom

• Religion

• Family

• Pleasure

• Lifestyle

• Traditions

• Health

Eating the correct kind and amount of food is important for

energy and stamina

Food causes a chemical reaction

Increases the state of well-being

Provides energy

Food is used for

• Energy

• Growth

• Repair

The FDA established the RDA and the RDA is reviewed every

five years

RDA: Recommended Daily Allowance

• Meets the needs of most people

• Based on a 2000 cal diet

Smokers Daily RDA

• Additional 100 mg of Vitamin C

Good Nutrition is not torture DO NOT

• Deprive yourself of food

• Force yourself to eat certain foods– Spinich– tuna

• Buy expensive supplements– Wt Gain– slimfast

Good nutrition is often associated with rigidity, guilt and denial

The key to good nutrition is:

• More plant food

• Fewer animal foods

• More exercise

Adequate diet should consist of:

• 65% Carbohydrates

• 20% Fat with <10% saturated fat

• 15% Protein

• 20-30 g Fiber

Essential Nutrients

• Nutrients not made in the body or in insufficient amounts

Carbohydrates

• Primary source of energy

• 4 cal/gram

• Starches and sugars from plant food

Complex carbohydrates

• Cereals

• Potatoes

• Rice

• Breads

• pastas

• Nuts

• Seeds

• Grains

• Legumes

If an over abundance of carbo’s are consumed

• Carbohydrates are converted to fat

• The fat is stored in the body as reserve energy

The body needs sugar from carbohydrates found in

• Fruits

• Vegetables

• Breads

Why consume carbohydrates rather than fats

• Energy required to convert fat to stored fat 75%

• Energy required to convert carbohydrates to fat 97%

Refined/Processed Sugar used to make food taste betterIt has no nutritional value and leads to obesity

Sugar is hidden in prepared foods

• 1 can of pop contains 9 tsp of sugar

Fats

• Provide insulation and protection

• Stored energy 9cal/gram

• Healthy cell walls

• Cholesterol metabolism

• Healthy hair and nails

Fats also provide

• Cholesterol metabolism

• Circulate fate soluble vitamins– A,D,E & K

• 1lb of fat=3500 cal

Fatty acids are necessary for growth and maintenance

• Corn oil

• Soybean oil

• Peanut oil

Cholesterol

• 300 mg max

• Fatty wax like substance

• Production of sex hormones

• Oil for skin and hair

• Production of bile acid

• Sheath around the nerve fibers

High Density Lipoproteins (HDL)

• Good cholesterol

• Carries cholesterol from cells to liver

• Smoothes damaged areas repaired by LDL

Low Density Lipoproteins (LDL)

• Bad Cholesterol

• Can not carry as much cholesterol

• Some cholesterol is dropped along the way

• Hardening of the arteries because of the build-up

LDL Products

• Eggs

• Fish

• Milk

• Meat

• Cheese

• Poultry

Protein

• 1/5 of a persons body weight

• Instrumental for muscles, bones, cartilage, skin, body tissue and fluid

Protein

• Builds and repairs broken down muscles and tissues

• Essential for growth and enzyme production

• Enzymes promote or initiate chemical reactions

• Protein in the less efficient source of energy

Protein

• Last source of energy

• Consumed in great quantities converted to fat and used as stored energy

• Lack of protein affects alertness and mood

• Animal protein more complete than plant protein

The body only stores a small amount of protein. Therefore,

protein should be consumed on a daily basis

Americans eat 2-4 times the required amount of protein

• Excess consumption of protein causes kidneys to overwork

• Excess consumption of protein can lead to heart attack

A person should consume .8 grams of protein per kg of body

weight

• 130/2.2=59 kg 59 kg X 0.8=47 gr

• 47 gr X 4 cal/gr = 188 cal

• 3 oz of lean meat =179 calories

• Active recreational people– 1.2-1.8 g/kg per day

High protein diets

• More than 30% of total caloric intake form protein

• Reported side effects– Calcium depletion

– Fluid imbalance

– Eventual hunger

– Slower metabolism

– Weight rebound

– Energy loss

Vitamins

• Substance containing compound

• Used for growth and maintenance

• Chemical reaction in the body

Water Soluble Vitamins

• Vitamins that dissolve in water

• Body not able to store these vitamins

• Must be consumed daily

• Source is vegetables

Vegetables should not be boiledvitamins are lost in the water if

boiled

Fat soluble vitamins

• Dissolved in fat

• Can be stored in the body

• Contained in meats and oils

• A, D, E, & K

• A&D are toxic to the body if consumed in large amounts

Vitamins are an important component for chemical

reactions to convert food and energy

Minerals

• Potassium: carries away heat produced by muscular exercise

• Calcium: hard strong bones

• Magnesium: change carbohydrates to energy

• Iron: needed to carry oxygen (Anemia)

Water

• Brain, muscle and body are 75% water

• No nutrients and no calories

• Aids in the removal of waste

• Lubricates joints

• Digestion and absorption of food

• Protection of the fetus

Water Function

• Carries nutrients to the cells

• Increases the % of fat used for energy purposes

• Decreases appetite

• Maintains blood volume

• Carries Hormones to the cells

• Carries Antibodies throughout the body

• Removal of waste product

Dehydration

• Water is needed to cool itself

• Adults should consume and excrete 3 qts of water per day

• Strenuous work requires more water consumption

• Average adult should consume 10 8oz glasses of water per day

Thirst is regulated by salt content in the blood

diuretics increase urine excretion

• Coffee

• Tea

• Pop

Improper Diet

• Stroke High BP & Cholesterol

• Heart Disease High Cholesterol

• Cancer Low fiber high fat diet

• Diabetes High sugar

• Arteriosclerosis High cholesterol

Adequate diet should consist of:

• 65% Carbohydrates

• 20% Fat

• 15% Protein

• 10% Saturated fat

• 20-30 gr Fiber

• <300 mg Cholesterol

• 10% Sugar

• 5 gr Salt

Diet

• Excessive sodium intake draws water from the cells into the stomach

• Hypertension increases blood flow

Goals of good nutrition

• Decrease heart rate

• Increase oxygen consumption

• Increase flexibility

• Increase strength

Label Reading

• Free– No saturated fat, sugar, sodium or cholesterol

• Low– Consumed regularly w/o exceeding dietary

guidelines

• Light– Nutritionally altered containing 50%< of a

nutrient

Label Reading

• Choice: Fattiest cut of meat

• Select: Leaner cut of meat

• Lean: <10g fat, <4gr sat fat, <95mg cholesterol

• Extralean:<5g fat, <2g sat fat, <95mg cholesterol