Download Ch. 5 Notes

Ch. 5
Food in Your Life
Seating Chart (do in reverse
order for overhead display)
D
O
O
R
Teacher’s Desk
Front of Room
You are what YOU eat!
Click on the book to link with the
assignment calendar in health
class during the quarter.
You are, what you eat.
Why do you eat?
• Nutrients-substances in
food that your body needs
to function properly to
grow, to repair itself, and
to supply you with energy.
• Eating habits stem
from both a
physical need
(hunger) for food
and a
psychological
desire for food
(appetite).
• Recognize
the
difference
between the
two helps you
make more
healthful food
choices.
Your Body’s Physical Need
for Food.
• Hunger is a
natural
drive that
protects
you from
starvation.
• The most
basic reason
for eating is
physical.
• Stimulated
nerve ending
in the
stomach
signal hunger.
Your Mind’s Desire for
Food
• Appetite is a
desire, rather
than a need, to
eat.
• Appetite is a
learned
response to
food.
• Appetite is shaped by factors
in your environment (culture,
family, friends, advertising,
time and money) and by your
emotions.
Your eating habits
• Food choices can
reduce major risk
factors for chronic
diseases, including
obesity, high blood
pressure, and high
blood cholesterol,
heart disease,
stroke, and cancer.
Nutrition Throughout Your
Life
• Nutrition-the process by which
the body takes in and uses food.
• As you grow and develop you
may need nutrients in different
amounts.
• Nutrients help you feel and
look your best, have energy
and stay mentally alert.
• Nutrients help ward off
diseases including chronic
diseases.
6 Nutrients
• Carbohydrates= 4 cal./gm.
• Protein= 4 cal/gm.
• Fat= 9 cal/gm.
• Vitamin= 0 cal/gm.
• Minerals= 0 cal/gm.
• Water= 0 cal/gm.
• Explain the difference
between hunger and
appetite.
• What factors influence
decisions that affect food
choices?
• Why is good nutrition so
important during
adolescence?
• Give three examples of
how your culture and
family have influenced
your eating habits.
Ch. 5 Lesson 2
Carbohydrates
• Carbohydrates are the
sugars and starches found
in foods.
• 55%-65% of your diet
should be carbo.
• Your diet should be mainly
made up of complex
carbohydrates.
• Main source of
fuel.
• Extra carbo.
stored as fat.
• 4 calories per
gram.
Simple Carbohydrates
• Sugars present
naturally in fruits,
some vegetables
and milk.
• Americans eat
there own weight
in sugar every
year.
• How many cans of soda do
you drink in a day?
• Week?
• How much sugar is in a can
of soda?
Complex Carbohydrates
• Starches found in great
supply in rice and other
grains, seeds, nuts, legumes
(dried peas and beans), and
tubers (potatoes).
• Chemically a more complex
carbohydrate.
• They are
made up of
many sugars
linked
together.
• Digested,
starches
break down
into sugars.
Role of Carbohydrates
• Before your body can use
carbohydrates it must first
convert them to glucose.
• Glucose- a simple sugar.
• Glucose is the body’s chief
fuel.
• Glucose not used
is stored in the
liver and muscles
as glycogen.
• Glycogen is
converted into
glucose when the
body needs it.
Fiber
• Special form of complex
carbohydrate.
• Tough stringy part of
vegetables, fruits and
grains.
• Cannot be digested.
• Bran, roughage,
• cellulose
Fiber
• O calories per gram.
• Moves waste through
digestive system.
• May reduce the risk of
certain cancers.
–Colon
–Breast
• Soluble fiber adds moisture
to your stool to soften it.
• Insoluble fiber aids in the
transition time as it scrapes
out the digestive wall.
• Instrumental in
controlling
diabetes, blood
cholesterol,
blood sugar
levels and
obesity.
• It is recommended
that you eat
20-25
grams of fiber a
day.
• Breakfast
Cereal should
contain 5 grams
of fiber for
every 100
calories.
• Read the labels!
• Assign.
• "A healthy high-fiber
breakfast could cut your
risk for insulin resistance
by 30 to 50 percent."
• Is this a good
or poor
source of
fiber for ones
diet and
health?
How do you know if you
are getting enough fiber
in your diet?
• You are
regular.
(bowel
movement
about once a
day)
• Stool floats.
• If it takes you longer then
24 hours to pass a stool,
you are dealing with
constipation and you need
to make lifestyle changes.
Protein
• Proteins are nutrients that
help build and maintain
body tissues.
• 4 Calories per gram.
• A vital part of every body
cell.
• Extra protein converted
into fat and stored or
eliminated as waste.
Protein
• Amino acids are the
building blocks of protein.
• 20 different amino acids.
• 9 essential amino acids.
(must come from diet)
• About 12% of our diet
should be protein.
Complete Proteins
• Are foods that
contain all the
essential amino
acids. (meat,
fish, eggs, milk
products and
soybean
products)
Incomplete Proteins
• Are foods that lack
some of the essential
amino acids. (seeds,
legumes, nuts, whole
grains)
• Eating a
variety of
incomplete
protein
sources can
yields an
equivalent
of a
complete
protein.
Role of Proteins
• Amino acids build new
body tissue.
• Replace damaged cells.
• Replace warn out cells
• Proteins in enzymes,
hormones and antibodies
help regulate many body
processes.
• Bodies third fuel source.
• Enzymes are substances
that control the rate of
biochemical reactions in
your body cells.
• Hormones regulate
reactions.
• Antibodies help identify and
destroy bacteria and viruses
that cause disease in the
body.
Fats
• 9 calories per gram.
• Chemically, fats are a type
of lipid, a fatty substance
that does not dissolve in
water.
• Bodies main store-house of
fuel.
• Most concentrated form of
energy available.
• Fats are made of
fatty acids.
• Fat keeps us warm.
• Fat acts as a shock
absorber.
• Fat protects our
internal organs
from blunt force
contacts.
• Fats are a
necessary
nutrient.
• A diet void of
fat is an
unhealthy diet.
• Assign.
Types of FATS
• Saturated fats
• Unsaturated fats.
•Polyunsaturated Fats
•Monounsaturated Fats
Saturated Fats
• A fatty acid is said to be
saturated when the fatty acid
holds all the hydrogen atoms
it can.
• Foods high in saturated fats
include, animal fats and
tropical oils such as coconut
and palm oil.
• A diet high
saturated fats
is associated
with an
increased risk
of heart
disease and
certain
cancers.
• Red meats such as beef and
pork are higher in saturated
fats than most white meats
like chicken and fish.
Unsaturated Fats
• A fatty acid that is
missing one or more pairs
of hydrogen atoms.
• Vegetable fats are a good
source of this fat.
Hydrogenated Fat
• Fat products where there
are added hydrogen atoms.
• Margarine and peanut
butter usually contain
hydrogenated fat.
• May increase LDL, the bad
cholesterol.
Role of Fat
• 9 calories per gram.
• Carry fat soluble vitamins.
• Add flavor to foods.
• Help satisfy hunger since
they take longer to digest
than other nutrients.
• Second fuel source.
• Too much fat is linked to
obesity, heart disease and
other health problems.
• No more than 30% of your
calories should come from
fat. Under 25% would be
better.
• Your diet of fat
should come from
unsaturated fats
with very little
coming from
saturated fats.
• Most Americans
receive 50% of
their calories from
fat.
Cholesterol
• Found only from foods that
originate from animals.
• Produced in the livers of
animals, including humans.
• Cholesterol is an important
instrumental in the
production of sex
hormones, use of vitamin D
and in the protective
sheath around nerve fibers
HDL
• HDL- High Density Lipoprotein
• The good Cholesterol.
• Reduces cholesterol in the
blood.
• “HEALTHY”
Cholesterol.
Assign.
• Increases HDL- exercise,
females have a naturally
higher level, diet with
high ply/monounsaturated
fat to saturated fat levels
within range
LDL
• LDL- Low Density Lipoprotein
• Bad Cholesterol
• “LOUSY”
Cholesterol.
• Increases
cholesterol in the
blood stream and
arteries
• Increases LDLSmoking, high
saturated fat diet,
moderate to high
alcohol consumption
• A good diet
can reduce
blood
cholesterol.
• Optimal LDL-below
100mg/dL
• Optimal HDL-over 60 mg/dL
• Desirable total cholesterolbelow 200 mg/dL
• Normal triglyceride-below
150 mg/dL
QUIZ TOMORROW
Ch. 5 Lessons 1&2
Vitamins
• Vitamins are compounds
that help regulate many
vital body processes and
helps in the metabolism of
other nutrients.
• O calories per gram
• 13 vitamins play a key role
in good nutrition.
• Vitamin D is manufactured
in the body, the rest must
be obtained through diet.
• Two groups of vitamins.
-Fat Soluble
Vitamins
–Water
Soluble
Vitamins
Water-Soluble Vitamins
• Water-soluble
vitamins include
Vitamin C and the
eight vitamins in
the Vitamin B
complex
• Water-soluble
vitamins dissolve
in water.
• Water-soluble vitamins pass
easily into the bloodstream.
• Excess amounts are excreted
in urine.
• These vitamins are not
stored in the body.
• Need to be replenished in a
regular diet.
• Do not overcook,
overcooking leaches out
and destroys the vitamins.
• See page 108 of your text
for chart.
Fat-Soluble Vitamins
• Fat-soluble
vitamins are
absorbed and
transported by fat.
• Fat-soluble
vitamins are stored
in the body’s fatty
tissues.
• Excess buildup of these
vitamins can have a toxic
effect.
• This is more likely if one
takes large dose of
vitamin supplements.
• Beta-Carotene is a substance
found in plants that helps your
body manufacture vitamin A.
• Carrots, broccoli, spinach and
other vegetables contain BetaCarotene.
Minerals
• Minerals are inorganic
substances that the body
cannot manufacture, that act
as catalysts, regulating many
vital body processes.
• Minerals are
needed in very
small amounts
compared to
other nutrients.
Iron
• Especially important when
growth is rapid.
• It is essential for the
hemoglobin in your blood.
• Hemoglobin carries oxygen
in the blood.
• Anemia or Iron deficiencyyou may feel tired all the
time and have little
endurance.
Calcium
• Milk 300 mg/glass
• 1300 mg. each day.
• Gives structure to bones.
• Maintains bone strength.
• Aids in muscle contraction,
blood clotting and proper
functioning of the nervous
system.
• Milk and milk
products,
green leafy
vegetables
and canned
salmon are
good sources
of calcium.
• When you do not get
enough calcium in your
diet, your body draws
upon deposits of the
mineral from your bones.
• Your bones
build density
(add calcium)
until the late
twenties or
early thirties.
• Osteoporosis- is a bone
disease where the bones
are brittle and break easily
because of low calcium
levels or lost calcium.
• Calcium rich diets and
weight bearing exercise
can reduce osteoporosis.
Electrolytes
• Sodium, chloride, and
potassium make up a group of
mineral known as electrolytes.
• They are electrically charged
when in solutions, as they are
in the body fluids.
• Sodium and potassium help
maintain the balance of
fluid within body cells.
• Bananas and orange juice
are excellent sources of
potassium.
• You get sodium from table
salt.
• Most Americans
probably get
enough salt in
there daily diet.
Many get too
much salt.
Enriched
• Vitamins are added to the
food product during the
processing.
• Vitamin was originally
found in the base produce
but was reduced or
destroyed during
processing.
Fortified
• Vitamins are added to the
food product during the
processing.
• Vitamin was never in
product or was originally
there but in very small
amount.
• Vitamins and
minerals are
known as
micronutrients
because the
body needs
them in small
amounts.
Water
• O calories per gram.
• Water is a regulator and is
vital to every body
function.
• Carries nutrients.
• Transports waste.
Why is
Why is water considered the
most important nutrient by
some health professionals?
• Lubricates our
joints.
• Enables you to
swallow and
digest foods,
absorb
nutrients.
• Your body uses about 10
cups daily, maybe more
depending on your health,
outside temp., or exercise
level.*
• Water makes up about 60%
of your total body weight.
• Food is a source of water.
• Waters main function
during exercise is to cool
the body and maintain
proper body temperature.
• Thirst, or the desire to drink
fluids, determines your fluid
intake.*
• During very hot weather and
when you are exercising you
may need to increase your
fluid intake to as much as ten
large glasses or more.
Dehydration
• The loss of water from
body tissues.
• Dehydration weakens the
body and may cause
muscle cramps.
Products that stimulate
dehydration are:
–Caffeine
–Alcohol
–Exercise
–Sodium
intake
Lesson 4
Guidelines for a Healthful
Eating Style.
• Assign.
• RDA- the amounts of
nutrients that will prevent
deficiencies and excess in
most healthy people over
the age of two.
• Following the dietary
guidelines will help
decrease your risk of
getting eating related
chronic diseases now and
in the future.
Eating for a Healthful
Eating Style
• USDA- U.S. Department of
Agriculture.
• RDA- Recommended
Dietary Allowances.
• No single food provides all
of the nutrients your body
needs in the right amounts.
• Eat a variety of healthy
foods.
Food Guide Pyramid
See page 114 of your text book.
Food Guide Pyramid
• The food guide pyramid
categorizes foods into five
food groups, indicating a
range of servings for each
that a person is advised to eat
daily.
• Ranges of servings are broad,
this is because nutritional
needs vary.
• Nutritional needs will vary
depending on age, gender,
physical condition, body size
and activity level.
Balance the Foods You
Eat with Physical Activity.
• Balance the amount of energy
in food with the amount of
energy your body uses.
• Be Aware that controlling
body fat is more important to
health than controlling body
weight.
• Keep in mind that all calories
add up in the same way, no
matter what their source.
Choose…
• Plenty of grain Products,
vegetables, and fruits.
• An eating style low in fat,
saturated fat and
cholesterol.
• An eating style moderate in
sugars
• An eating style moderate in
sodium/salt.
Being a Smart Food
Consumer
Nutrition Label Basics
–Each label contains:
• Serving size
• Servings per container
• Calories per serving and calories per
serving from fat
• Grams of total fat, saturated fat, total
carbo., fiber, sugars, protein, and
milligrams of cholesterol and sodium per
serving
• Percent of the Daily Value the product
supplies of the above nutrients plus some
important vitamins and minerals in one
serving
Ingredients List
• Almost all food labels have
an ingredient list.
• Labels list ingredients by
weight in descending order.
• The
ingredient
in greatest
amount is
listed first.
Food Additives
• Are substances added to food
intentionally to produce a
desired effect.
–Add nutrients, give flavor or
color, lengthen storage life and
keep it safe to eat, maintain
texture, control food’s acidity,
help age foods, such as cheese.
Enriched Food
• A food in which
nutrients that were lost
in processing have
been added back.
• Breads, pastas, and
rice made of refined
grains are enriched
with B vitamins and
iron.
Fortification
• The addition of
nutrients that are
not naturally
present.
• Milk is fortified
with Vitamin D.
Food Product Label
Claims
• Food labeling regulations
permit labels of certain
foods to claim possible
benefits in combating a
disease or condition.
–Calcium, possible help in fighting
osteoporosis.
–Fiber, can claim they “may help” to
lessen the risk of certain cancers.
Other Terms
• Healthy- The food is low in
fat and saturated fat and
contains limited amount of
cholesterol and sodium. If it
is a single item food and
provides at least 10% of one
or more of the following:
Vitamin A or C, iron, calcium,
protein, or fiber.
• Light- The calories have
been reduced by at least a
third, or the fat or sodium
by at least half.
• Free- the product contains
no amount, or only a slight
amount of fat, cholesterol,
sodium, sugars, or calories.
• Less- The food contains
25% less of a nutrient or of
calories than a comparable
food.
• Fresh- The food is raw,
unprocessed, contains no
preservatives, and has
never been frozen or heated.
• Natural- This term is reserved
for meat and poultry only. It
means the food is minimally
processed with no artificial or
synthetic ingredients.
Opening Date
• Expiration Date- The last date
you should use the product.
• Freshness Date- The last date
a food is thought to be fresh.
• Pack Date- The date on which
the product was packaged.
• Sell Date- This date denotes
the last date the product
should be sold.
The End