Nutrition

Look and Feel Better Skin, Hair and Weight may all improve Stronger and think more clearly May perform better (sports/school) Less likely to get depressed or stressed

3 Reasons to Eat Breakfast

Energy Breakfast gives our bodies nutrition and substance which is where

energy comes from

Concentration Studies have found people who do not eat breakfast often have a

hard time concentrating and have difficulty learning because they are scatterbrained

Mood Hunger can cause mood swings and irritability.

Assessing Eating Behaviors

Hunger – lack or shortage of basic foods needed to provide the energy and nutrients that supports health

Appetite – a learned desire to eat that may or may not have anything to do with feeling hungry

Nutrition – the science that investigates the relationship between physiological function and the essential elements of the foods we eat

Eating Influences

Convenience Habit or custom Advertising Availability Economy

Emotional comfortWeight/body imageSocial interactionNutritional value

Eating For Health

Nutrient Calorie

Proteins Fats Carbohydrates

Vitamins Minerals Water

Estimated Daily Calorie Needs, by Age

Table 8.1

Obtaining Essential Nutrients

Water Dehydration Bathes cells Aids in fluid and electrolyte balance Major component of blood

Proteins Carbohydrates Fats

Proteins Proteins are broken down into amino acids

Amino acids are used in every cell of your body to build the proteins you need to survive

Complete protein foods contain the 9 essential amino acids. Typically animal products contain complete protein

Food from plant sources are typically incomplete; however is it possible to use a combination of plant sources to obtain all 9 essential proteins

Carbohydrates

Your body uses carbohydrates to make glucose which is the fuel that gives you energy to keep everything going

Foods that provide dietary fiber and whole grains without added sugars are healthier sources of carbs

Foods higher in carbs that contain added sugars will contain less nutrients

You can find carbs in: Fruits Vegetables Breads,cereals, and other grains Milk and milk products Foods containing added sugars (cakes,cookies, and

beverages)

Fiber

Fiber – the indigestible portion of plant foods that help move foods through the digestive system

Insoluble fiber – found in bran, whole-grain breads and cereal, and most fruits and vegetables

Soluble fiber – oat bran, dried beans, and some fruits and vegetables

14 grams of fiber for every 1,000 calories you consume

Fiber Benefits

Protection against colon and rectal cancer Protection against breast cancer Protection against constipation Protection against diverticulosis Protection against heart disease Protection against diabetes Protection against obesity

Fats

Fats (lipids) – vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function

Unsaturated fats: Found in plant foods and fish, these fats are seen as neutral or even beneficial to heart health (peanut, olive, canola oil)

Saturated fats: Found in meat and other animal products. Eating too much saturated fat can raise blood cholesterol levels and increase risk of heart disease(butter,shortening,lard,cheese,and whole milk)

Trans fats: Found in margarine, commercial snack foods,fried foods and baked goods. These foods can raise cholesterol and increase risk of heart disease.

How much fat can I eat?

Total Daily Calories Recommended Max Grams of Fat

1,600 44-62

1,800 50-70

2,000 56-78

2,200 61-86

2,400 67-93

Reducing Total Fat In Your Diet

Read food labels Choose fat-free or low-fat Use olive oil, peanut oil, canola oil Choose lean meats Add walnuts Select nonfat dairy products Limit processed and convenience foods

The Science Behind Calories and Nutrition Facts

http://www.youtube.com/watch?v=G0O87gWv-Xk

Vitamins and Minerals

Vitamins and minerals boost the immune system, support normal growth and development and help cells and organs do their jobs.

Minerals

Macrominerals Trace minerals Sodium Calcium Iron

Anemia Pica Hemochromatosis

Reading a Food Label

Figure 8.6

ABC News: Nutrition

PlayVideoPlay

Video| Nutrition

ABC News: Nutrition

Discussion Questions: Discuss whether you think manufacturers are

intentionally misleading consumers regarding serving size listings on their products. Why or why not?

What kinds of standards for food labeling would you recommend to manufacturers?

The MyPyramid Plan

Figure 8.7

Making MyPyramid Work For You

Personalization Gradual improvement Physical activity Variety Moderation Proportionality