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Chapter #5 Nutrition and Health
*You are what you ________
*Food: Physical for _________
______ for Communion
______ - Buttered Popcorn
Emotional - ___ ______ cures
Intellectual - ____________
Types of Nutrients:
Carbs, ______ and Proteins (____________)
Vitamins and __________
(Aids in __________ and food __________)
Dietary _________ to process __________
____________ (element for bathing all transactions)
CARBOHYDRATES (CHO)
*Sugar units for __________
*about ______ calories for every gram
1. Monosaccharides
Glucose (honey, _____, white ______)
Fructose
_____________ (Lactose which is broken down)
Mannose (produced by ______ for ______ effect)
2. Disaccharies (_______ monos)
___________, _______________, ___________
****Much of the sugar we consume is __________
\ie. 1800 we consumed ________ lbs per person
1998 we consumed ________ lbs per person
3. Polysaccharides
*long chain of ________ units - __________
*found in __________, _________ and grains
FATS
__________ form of energy
______ calories per gram
Give food a sense of __________ and_________
Carry fat soluble vitamins _____________
_________ the body
Diet should have _________ percent fat
i.
Saturated Fats are _________ for the body to use
and they usually form ________ at room
temperature being derived from _________
__________
ii. Monosaturated Fats
__________, _________, _______, canola oil
iii. Polyunsaturated Fats
Safflower and __________ oil
Tropical Oils:
(________, palm and palm kernel oil)
Higher in _________ fats and ________ to process so
they are “naturally” fund in _____ foods, _____ and
______
Cholesterol:
Our body produces about _______ percent cholesterol
and we should consume _______ mg. Daily
Only foods with _______ origin contain _______
Low-fat foods:
Being pushed by the ________ industry except _______
_______ people? Is this really true?
Fat-free substitutes:
Found in _______, butter, salad ________
Some lead to ________ problems (ie. ______)
PROTEINS
*MADE OF AMINO ACIDS
11 NON-ESSENTIAL AMINOS
(BODY MAKES THESE
9 ESSENTIAL AMINOS FROM FOOD
Non-essentials..Alanine, arginine, aspartic
acid, cystine, glumatic acid, glycine, taurine,
tyrosine asparagine, glutamine, histidine
Essentials…Isoleucine, leucine, lysine,
methionine, phenylalaine, threonine
typtophan, valine, proline, serine
*VEGETARIANS HAVE INCOMPLETE
AMINOS *(8) WHICH MAY BE OFFSET
BY EATING BROWN RICE, CORN, NUTS,
SEEDS AND WHOLE GRAIN IN A 24
HOUR PERIOD.
*FOR GROWTH AND MAINTENANE OF
ALL GROWING BODILY TISSUE
*.8 GM TO 1.8 GM OF PROTEIN FOR
EVERY KG OF BODY WT.
*ABOUT 4 CALORIES PER GRAM
VITAMINS – RDA’A ON PAGE 129
*ORGANIC COMPOUNDS FOUND IN
SMALL AMOUNTS
*NO CALORIES
*FACILITATE ACTION ON COENZYMES AND HORMONES
*WATER SOLUBLE “ B & C”
*FAT SOLUBLE “ADEK” – HELD IN FAT
*WHO GETS EXTRA VITAMINS
I. PREGNANT
II. LACTATING
III. SMOKING
IV. DISEASE RECOVERY
V. OTHER???
MINERALS
*MAKES UP 5% OF BODY
*REGULATION OF BODY PROCESSES
(IE. STP OF OIL PRODUCTS)
 35 BODILY MINERALS NOTED OF
WHICH 21 ARE ESSENTIAL FOR
HEALTH
1. MACRONUTRIENTS:
I. CALCIUM
II. PHOSPHOROUS
III. MAGNESIUM
IV. POTASSIUM
2. TRACE ELEMENTS
I. ZINC
II. IRON
III. COPPER
IV. SELENIUM
V. IODINE
WATER
ONE OUNCE FOR EVERY POUND OF
BODY WEIGHT
EXCESSIVE H20 INTAKE – ENCEPHIA
FIBER
*PLANT MATERIAL THAT IS NOT
DIGESTED (SCRUBBING BUBBLES OF
THE BLOOD VESSELS AND GI TRACT)
*INSOLUBLE, ABSORBS WATER
*REMOVE FATS, CHOLESTEROL FROM
SYSTEM
THE ABSORPTION OF NUTRIENTS
*BEST DESCRIBED BY DIAGRAM ON
PAGE 31
*STOMACH – 20% OF ALCOHOL
*SMALL INTESTINE – CALCIUM, IRON,
MAGNESIUM, GLUCOSE FAT AND
WATER SOLUABLE VITAMINS, AMINO
ACIDS, 80% OF ALCOHOL, FATS,
SODIUM, POTASSIUM, WATER b-12,
BILE
LARGE INTESTINE- REMAINDER OF
SODIUM AND POTASSIUM, WATER AND
MOST ACIDS/GASES
RECTUM – EXPULSION OF FECES
The Food Groups
*Food Guide Pyramid – p. 132-3
Fruits:
_______Servings per day
_________ Prevention
Vegetables:
_________ Servings per day
________ Prevention
Milk, cheese, Yogurt
_______ Servings per day
__________ and __________
____________ should consume more
Meat, Poultry, fish, eggs, dry beans and nuts
________ Servings per day
Protein, ______ and ________ Vitamins
Breads, Cereals, Pasta, Rice
_________ Servings per day
_______ Complex Vitamins
Fats, Oils and Sweets
*Limited Consumption
Contribute _________ nutrition
_________ amounts of fat/salts an additives
LESS THAN _____ MEET RDA’S
Fast Foods
*Convenience for _______ density
*Some companies switsched from _____ fats
to _________ oils while ________ menus
Phytochemicals
*Function as ______________
*Are as essential as _________
Carotenoids (Green ___________)
Polyphenols (Onions, ____________)
Indoles (Cruciferous Veggies
Allyl Sulfindes (Onions, Garlic, _____)
Functional Foods:
 Foods that _____, aid in ______ and
disease _________
 ___________________ citrate
 (ALA) _____________________
 __________ germ products
 ________ acid (spina bifida)
 Soy Products (__________)
Dietary Supplements:
*Non-prescriptive – No ____________
 Labels cannot make ________ claims
 Legally described as __________
 In tablet, __________ or soft_______
 IE. Aminos, _________, etc
Food Allergies:
*Growing nationwide
*No such thing as a “common”allergy
*Amazing growth in _____________
*____ types of allergies
How to Avoid Allergic Reaction:
1. Do a ____ week dietary study on _______
2. Submit results to ________ ________
3. Learn the sub-________ to which you
react
4. Read _________ carefully
5. When eating out – ask about ____
preparation
6. Carry ________ needed to react to
allergy
Food Labels:
 On products since __________
 Modified in __________
 May start labeling _____ foods
 Criteria
o ____ percent of active ingredient
o No _____ altered foods
o Cannot be ___________
o Not grown in _______ _________
Technological Developments in Food
Industry:
*Concern about ________ effects:
a. ____________
b. _________ modified foods
c. Preparation of _______ meats
(High in anti____________/steroids)
Guidelines for Dietary Health
(Formed by USDA, FDA, USFGW, AFT,
IRS)
1. Aim for healthy _________
2. Exercise for _______ minutes per day
3. Choices based on ________ ________
4. Eat a variety of ____________
5. Eat a variety of _____ and __________
6. Keep food __________ to eat
7. Diet low in ____, fat and ____________
8. Moderate intake of _________
9. Moderate intake of __________
10. Moderate __________ consumption
Recommended Dietary Adjustments:
*Additional _____ Female Adults
*Protein for __________ females
*Additional Vitamin ___ and ___ for
women of _________ years
*All ages – additional ______ products
*Moderate ________ consumption
especially for those watching _____
Vegetarian Diets:
*Relies on ________ sources
a. Ovolacto - ________ and ________
b. Lacto - ____________
c. Ovo - ____________
d. Vegans – No ________ products
e. Semi – Significantly reduced
consumption
High Risk Dietary Practices
*Unbalanced Fad Diets
*Lack of Variety or one source
Nutrition and the Older Adult:
*Change with ________
*Interest in eating decreases
a. Social _________
b. ___________
c. Chronic _________
d. Loss of __________
e. Transportation ________
f. Housing ___________
g. Effects of ____________