Download Nutrition PP - St. Clair Schools

Nutrition—Eating Habits
and Essential Nutrients
UNIT 3
Eating Habits
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A difference between hunger and appetite
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Hunger the physiological need to eat
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Few of us have experienced the type of hunger that
threatens survival
Appetite psychological; the desire to eat
Why do we eat?
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Physiological need (hunger)
To obtain the energy and nutrients required for
daily living
Eating Habits
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Why do we eat?
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Appetite
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Personal preferences taste, texture, color, etc.
Habit familiarity, comfort
Ethnicity or tradition
Social interaction eating can be a very social experience
Availability, convenience, economy
Emotional comfort
Values religious, spiritual, political, environmental
Body image
Nutrition
Eating Habits—Definitions
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Nutrition the science that investigates the
relationship between physiological function and
the essential elements of foods eaten
Nutrients the constituents of food that sustain
physiologically: proteins, carbohydrates, fats,
vitamins, minerals, and water
Calorie a unit of measure that indicates the
amount of energy obtained from a particular food
Eating Habits
Most diet-related diseases result from
excessive calorie and fat consumption
 Serving sizes vs. portion sizes
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Serving = amount recommended (USDA)
Portion = amount chosen by individual
Eat a variety
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Nutrient-dense foods
Get the most from the food you eat
Nutrients
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Water the most essential nutrient (5060% of body weight)
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Bathes cells
Aids fluid and electrolyte balance
Maintains pH balance
Transports molecules and cells
Major component of blood
Nutrients
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How much water is enough?
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6-8 glasses = 64 oz.
Water in food, too
Urine should be clear, light or bright yellow
Dark yellow urine is a sign of dehydration
Nutrients
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Protein the second-most abundant substance in
the human body
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Necessary for development and repair of:
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Bone
Muscle
Skin
Blood
Aid antibody production & hormone formation
Aid transport of iron, oxygen and nutrients
Supply energy after body has used carbohydrate and fat
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4 calories per gram
Nutrients
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Protein continued…
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Made of amino acids
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9 essential amino acids
 Must come from diet
 Complete proteins contain all 9 essential aminos
 Meat sources
 Soy bean products
 Incomplete proteins (plant sources) can be combined
to provide all essential amino acids
Nutrients
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Carbohydrates basic nutrients that supply
energy
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Easily converted to energy (glucose)
4 calories per gram
Complex carbohydrates
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Provide sustained energy source
Starches stored as glycogen for sudden energy needs
Polysaccharides
Found in grains, green leafy and yellow fruits and
vegetables, beans and potatoes
Nutrients
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Carbohydrates continued…
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Simple carbohydrates
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Disaccharides and monosaccharides
 Glucose, fructose, sucrose, lactose, galactose
 Found in fruits, honey, milk
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Fiber (Polysaccharide)
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Two forms: soluble and insoluble
 Soluble fiber
 Found in oat bran, dried beans, fruits/vegetables
 Lowers blood cholesterol levels
 Insoluble fiber
 Found in bran, whole-grains, fruits/vegetables
 Aids digestion
Nutrients
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Fiber continued…
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Benefits of fiber
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Protection
Protection
Protection
Protection
Protection
Protection
Protection
against
against
against
against
against
against
against
colon and rectal cancer
breast cancer
constipation
diverticulosis
heart disease
diabetes
obesity
Nutrients
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Fats basic nutrient composed of carbon
& hydrogen
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9 calories per gram
Excess calories are stored as triglycerides
(95% of total body fat)
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Other 5% is cholesterol
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Plaque accumulation causes artherosclerosis
HDL transports cholesterol to liver for elimination
LDL transports cholesterol to cells
Regular aerobic exercise raises levels of HDL
ARTICLE 9:
“The trouble with Trans fat”
Trans fat (trans unsaturated fatty acids)
are naturally found in small amounts in
meat and dairy products.)
 Hydrogenation: Converts healthy
vegetable oil into unhealthy trans fat.
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HOW? Heat and bubble hydrogen though it
WHY? Longer Shelf life, cheaper, stays solid at
room temperature.
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“Trans fat both raises LDL and lowers HDL- the
worst possible combination.”
“Harvard School of Public Health researchers
estimate that hydrogenated fat is responsible for at
least 30,000 premature heart disease deaths
annually in the US.”
“…increased waist size in men- another risk factor
for heart disease.”
“There’s also evidence that trans fat contributes to
insulin resistance, raising the risk of type 2
diabetes.”
“One of the most important things people can do to
improve their health is to avoid trans fat.”
ARTICLE 11: The trouble with Trans fat”
Website Searching
Wendy’s:
http://www.wendys.com/w-1-0.shtml
Arby’s:
http://www.arbys.com/
KFC:
http://www.kfc.ca/
Subway:
http://www.subway.com/subwayroot/index.aspx
McDonalds:
http://www.mcdonalds.ca/en/index.aspx
http://www.kentuckyfriedcruelty.com/anderson-vid.asp\
Group Project
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What is a usual meal you might purchase at this
restaurant?
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What is the best meal you can order?
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What are the calories?
What is the fat content? What is the trans fat? What
is the total sodium? How much fiber is in your meal?
What are the calories?
What is the fat content? What is the trans fat? What
is the total sodium? How much fiber is in your meal?
What is the worst meal you can order in your
restaurant?
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What are the calories?
What is the fat content? What is the trans fat? What
is the total sodium? How much fiber is in your meal?
Nutrition—
Vitamins/Minerals and Food
Guidelines
Essential Nutrients—Vitamins
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Vitamins are essential organic compounds
that promote growth and reproduction and
help maintain life and health
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Help maintain nerves and skin
Produce blood cells
Build bones and teeth
Heal wounds
Convert food energy to body energy
Do not contain calories
Vitamins
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Fat soluble
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Are absorbed through intestinal tract with help
of fats
Vitamins A, D, E, K
Overuse can lead to hypervitaminosis
Water soluble
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Easily dissolved in water
B vitamins and vitamin C
Essential Nutrients—Minerals
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Minerals are inorganic, indestructible
elements that aid physiological processes
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Aid absorption of vitamins
Are readily excreted
Not usually toxic
Macrominerals are needed in large amounts
Trace minerals are required in small doses
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Possible harm if deficient or overused
Minerals—Macrominerals
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Sodium
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Regulates blood and body fluids
Regulates transmission of nerve impulses
Regulates heart activity
Regulates certain metabolic functions
Only 500-1000 mg needed per day
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Average American consumes 6000-12000 mg
Many packaged foods contain 100% or more of
recommended daily allowance per serving
Excessive amounts may lead to hypertension and may
increase loss of calcium in urine
Macrominerals
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Calcium
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Most Americans do not consume enough calcium per day
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Plays a vital role in
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1200 mg recommended
Building strong bones and teeth
Muscle contraction
Regulating heartbeat and fluid balance within cells
Sources include dairy products, fortified orange juice, broccoli,
cauliflower, peas and beans
Phosphoric acid in soft drinks lowers calcium levels
Stress can lower calcium levels
Aid calcium absorption by getting sun (increasing vitamin D in
body) and consuming foods containing vitamin C
Macrominerals
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Other macrominerals:
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Phosphorus—animal sources
Magnesium—nuts, legumes, whole grains,
seafood, chocolate
Potassium—meats, milk, fruits, vegetables
Chloride—salt, soy sauce
Trace Minerals
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Iron
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Iron deficiency is the most common nutrient
deficiency
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Anemia results
 Inability to produce oxygen-carrying hemoglobin
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10 mg/day for men, 18 mg/day for women
Sources are beef, fish, poultry, eggs, peas and
nuts
Trace Minerals
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Others
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Zinc—meats, fish, poultry, grains, vegetables
Manganese—most foods
Copper—meats, drinking water
Iodine—iodized salt, seafood
Food Guide Pyramid
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The new pyramid = MyPyramid
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http://www.usda.gov/cnpp/pyramid.html
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http://www.mypyramid.gov/
Dietary Guidelines
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Alcohol in moderation
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Limit hydrogenated polyunsaturated fats
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1-2 drinks per day
Linked to higher levels of HDL
More than 1-2 drinks increases risk of serious health
problems
Margarine and shortening
Supplements are no substitute for food variety
Use sugar and salt sparingly
Weight should not increase with age
Determining Nutritional Needs
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Recommended Daily Allowances (RDAs)
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Average daily intakes of energy and nutrients considered
adequate to meet the needs of most healthy people
% Daily Values represent nutrient needs of the typical
consumer
 2 reference values
 Reference Daily Intake reflects average daily
allowances for proteins, vitamins, and minerals
 Daily Reference Values reflect nutrients with no
established RDA, such as fiber and fat, but correlate
with health
Article 10: 10 Myths That Won’t
Quit
Article 11: “What Does Science Say
You Should Eat?” Brad Lemley
“…44 million people are clinically obese
compared with 30 million a decade ago.”
 Walter Willett, chairman of the
department of nutrition at the Harvard
School of Public Health
 Eating Plan: Featuring abundant fruits,
vegetables, whole grains, fish, chicken,
and vegetable oils.
 Evidence: 121,700 participants over 2
decades of research
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“I call it “the Snack well revolution”.
 “The problem with overeating refined carbohydrates such
as white flour and sucrose (table sugar) is that amylase, an
enzyme, quickly converts them into the simple sugar called
glucose. That goads up the pancreas to overproduce
insulin, the substance that conducts glucose into the cells.”
Problems?
 Syndrome X (Coined by Gerald Reaven) and involves the
health problems associated with insulin resistance.
 Type 2 diabetes, coronary heart disease, hypertension,
non-alcoholic-type liver disease, polycystic ovary
syndrome, cancer
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Article 13: “What Does Science Say You Should Eat?” Brad Lemley
Willett’s Plan
“Good carb, good fat.”
 “…eating vegetables in abundance,
consuming alcohol in moderation, and
taking a daily multivitamin to coyer
nutritional gaps.”
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Problems with the food guide pyramid?
 Eat Eggs- Eat fish
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Article 13: “What Does Science Say You Should Eat?” Brad Lemley
Three Day Food Log
Starting today and due Tuesday, October 3rd .
Typed food log. Write down everything that you consume during the next three days.
Need to include everything consumed!
1. Type of food (and brand if available)
2. Amount of Food consumed (oz, large apple, cups..)
3. What time of day you consumed the food
4. Water and drinks need to be included
5. What exercise (if any) was performed on each day