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Chapter 9
Nutrition
1
© 2007 McGraw-Hill Higher Education. All rights reserved.
Health Goal #31: I Will Select Foods That
Contain Nutrients
Nutrients are substances that help with body processes,
growth, repair of cells, and provides energy
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Protein
Fat
Carbohydrates
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Water
Vitamins
Minerals
A Calorie is a unit of energy produced by food and used by the body
© 2007 McGraw-Hill Higher Education. All rights reserved.
2
Protein
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A protein is a nutrient needed for growth and repair
Proteins form part of every cell in the body and make up
more than 50% of total body weight
The following are additional information on protein:
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Kcal value – 4 Kcal/gram
Types – complete/incomplete
Basic breakdown – amino acids
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3
Carbohydrates
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Carbohydrates are the main source of energy
for the body
 They include sugars, starches, and fiber
 The following is additional information on
carbohydrates:
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Kcal value – 4 Kcal/gram
Types – single/complex
Basic breakdown – glucose
Fiber is part of grains and plants that cannot be digested
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4
Fats
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A fat is a nutrient that provides energy and helps the
body store and use vitamins
The following is additional information on fats:
 Kcal value – 9 Kcal/gram
 Types – saturated/unsaturated
 Basic breakdown – fatty acids
Cholesterol is a fat-like substance made by the body and found in certain foods
© 2007 McGraw-Hill Higher Education. All rights reserved.
5
Vitamins
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A vitamin is a nutrient that helps the body use
carbohydrates, proteins, and fats
The following is additional information on vitamins:
 Function – assists with body processes
 Kcal value – 0 (does not supply energy)
 Types – water (BC) and fat soluble (ADEK)
© 2007 McGraw-Hill Higher Education. All rights reserved.
6
Minerals
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A mineral is a nutrient that chemical reactions in body
The following is additional information on minerals:
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Kcal value – 0 (does not supply the body with energy)
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Types
• Macro minerals (required in larger amounts)
• Trace minerals (needed in small amounts)
Iron, Calcium, and Sodium are considered 3 important minerals
© 2007 McGraw-Hill Higher Education. All rights reserved.
7
Water
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Water is a nutrient that is involved with all body
processes, such as: waste removal, blood formation,
body regulation
Dehydration is a condition in which the water content of
the body has fallen to a low level
It is recommended that a person consume 6-8 glasses
per day
Water can make up more than 60% of body mass
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8
Health Goal #32: I Will Evaluate Food
Labels
Food labels provides nutritional information on all processes foods
Regulated by the U.S. Food and Drug Administration (FDA)
© 2007 McGraw-Hill Higher Education. All rights reserved.
9
Health Goal #33: I Will Eat the Recommended
Daily Amounts of Food from MyPyramid
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MyPyramid is a new educational tool designed to help
individuals make healthful food and physical activity
choices based upon the 2005 Dietary Guidelines for
Americans
MyPyramid provides individuals with daily food intake
patterns
Daily food intake patterns are recommendations on what
and how much to eat for good health
Figure 9-2 describes how the MyPyramid symbol and
slogan encourages important messages of overall health
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10
Vegetarian Diet
 Vegetables
are the foundation in a
vegetarian diet
 There are four kinds of vegetarian diets
•
•
•
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Vegan
Lacto vegetarian
Ovo-lacto vegetarian
Semi vegetarian
Strict vegans can meet protein requirements by
Eating complimentary combinations of plant foods
© 2007 McGraw-Hill Higher Education. All rights reserved.
11
Health Goal #34: I Will Follow the Dietary
Guidelines (Figure 9-4)
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The Dietary Guidelines are recommendations for diet choices for
healthy Americans who are two years of age or more
Unlike previous versions of the Dietary Guidelines, the 2005
Guidelines are oriented towards policymakers, health and
nutrition educators, nutritionists, and healthcare providers
The purpose is to summarize and synthesize knowledge
regarding individual nutrients and food components into
recommendations for a pattern of eating that can be adopted by
the public
Click on the picture below to receive additional information
available online
© 2007 McGraw-Hill Higher Education. All rights reserved.
12
Health Goal #35: I Will Follow a Healthful Diet
That Reduces the Risk of Disease
The risk of developing cancer can be reduced by:
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Limit fat intake,
Limit consumption of
foods that are
processed
Avoid drinking alcohol
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Avoid obesity
Eat a variety of foods
Eat several servings
and a variety of
fruits/vegetables
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Diets and Cardiovascular Diseases
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Cardiovascular disease affects the heart and blood
vessels
The risk can be reduced by practicing the following:
• Achieve and maintain a healthy eating pattern from each of
the major food groups
• Achieve and maintain a healthy body weight
• Achieve and maintain a desirable blood cholesterol and
lipoprotein profile
• Achieve and maintain a normal blood pressure
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Other Disease or Conditions
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Be watchful for the following with regard to your food
intake
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Diabetes (metabolic disorder regarding little or no insulin
production)
Hypoglycemia (body produces low blood sugar based on too much
insulin from the pancreas)
Osteoporosis (decrease in bone density)
© 2007 McGraw-Hill Higher Education. All rights reserved.
15
Food Allergies and Intolerances
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Food allergy is an abnormal response of the
immune system to food and could result in a
medical emergency
Infants are more likely than adults to have a
food allergy (4-6%)
Many infants will outgrow their food allergies
Food additives can also cause allergic
reactions e.g. MSG
Anaphylaxis is a severe reaction that needs medical attention
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Intolerances
OA TS
P S A
AA
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Intolerance is an abnormal response to food that is
not caused by the immune system
Lactase Deficiency is a condition in which lactase,
an enzyme that is needed to break down milk sugar
is missing
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TT
This is considered the most common form of fool
intolerance
Celiac Disease is intolerance to gluten (wheat
product) due to an unknown genetic defect
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17
Health Goal #36: I Will Develop Healthful
Eating Habits
•Hunger is the physiological need for food
•Appetite is the desire to eat that comes from factors other than hunger
•People need to eat when they are hungry in order to obtain the nutrients
that are necessary for good health
•To develop healthful eating habits, people must
•understand why they eat and when they should eat
•Careful planning of breakfast, lunch, dinner, and snacks require proper
knowledge of your body needs
Snacks also require planning to be healthful
© 2007 McGraw-Hill Higher Education. All rights reserved.
18
Nutrition and Sports
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Many young people are physically active, enjoy sports,
or are members of athletic teams
Young people need to carefully evaluate advertising
claims that specific foods and beverages enhance
performance
Food labels should be examined to learn nutrition
information
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Caution with the following Products and Practices
used to affect Sport Performance
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Vitamin Supplements
Salt Tablets
Sport Drinks
Energy Bars
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Carbohydrate Loading
 Protein Supplements
 Creatine
 ‘Making Weight’
 Pre-competition Meals
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Health Goal #37: I Will Follow the Dietary
Guidelines When I Go Out to Eat
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Consider the following concepts when making
decisions about your food consumption
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Proper Ordering from a Restaurant Menu
Ordering Fast Foods
New Food Options for Healthy Eating When Eating
Out
Proper Ordering at Ethnic Restaurants
© 2007 McGraw-Hill Higher Education. All rights reserved.
21
Health Goal #38: I Will Protect Myself from
Food-borne Illnesses
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Food borne Illnesses are caused by consuming food or
beverages contaminated with pathogens
According to the CDC (2000), 76 million cases of food-borne
illnesses occur annually in the United States
Common serious food-borne pathogens are:
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E. coli 0157:H7
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Campylobactor
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Salmonella
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Calicivirus/Norwalk
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Others: shigella, cryptosporidia, botulism
Other toxins and poisonous chemicals can cause food-borne illnesses
© 2007 McGraw-Hill Higher Education. All rights reserved.
22
Food Safety
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Recognize possible
hazards or potential risks
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At the Store
In the Refrigerator
In the Kitchen
On the Table
Leftovers
At a Restaurant
Report Food-Borne Illness as well as Food Safety Offenders to the local health department
© 2007 McGraw-Hill Higher Education. All rights reserved.
23
Health Goal #39: I Will Maintain a Desirable
Weight and Body Composition
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Desirable weight is the weight that is healthful for a
person
Body frame is the approximate weight and density of the
bone structure
The Basal Metabolic Rate (BMR) is the number of
calories the body uses at rest
Essential body fat is the amount of body fat needed for
optimal health
Body Mass Index (BMI) is an evaluation of one’s weight
to height
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24
Weight Gain Strategies
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Have a physical exam
Have the physician/dietician
determine the number of lbs.
you need to gain
Have a physician/dietician
design the plan
Increase the daily amounts
from each food group in the
MyPyramid except for fats,
oils, and sweet group
Follow the Dietary Guidelines
and do not develop harmful
eating habits
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Eat healthful snacks between
meals
Exercise to increase your muscle
mass
Drink plenty of fluids
Ask your family and friends to
support your efforts to gain wt
Keep a journal of your food and
beverages intake and your weight
gain
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Weight Loss Strategies
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The following are considered potential weight loss strategies
but should require more insight into each strategy before
pursuing this direction
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Fad diets (quick weight loss strategy that is popular for a short
time)
Liquid diets (diet that consists of beverages substituted for
meals)
Prescription Medications (anorectic drugs that decrease
appetite)
OTC Diet Pills (can suppress appetite)
Diuretics and Laxatives (helps a person have a bowel
movement)
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26
Obesity Epidemic
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The World Health Organization (2003) describes obesity as an
‘escalating global epidemic’ in many parts of the world
According to the Centers for Disease Control (CDC), each year
an estimated 400,000 Americans die of causes related to obesity
There are many reasons for obesity
• Food is plentiful
• Junk food is widely available
• People are not physically active as they should be
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This trend decreases the quality of life and increases the risk of
mortality
© 2007 McGraw-Hill Higher Education. All rights reserved.
27
Health Goal #40: I Will Develop Skills to
Prevent Eating Disorders
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An eating disorder is a mental disorder in which a person
has a compelling need to starve, binge, or binge and purge
Young people with eating disorders feel compelled to
starve, eat to excess, vomit, use laxatives and diuretics, or
exercise to control weight
Anyone, including males can suffer from an eating disorder
© 2007 McGraw-Hill Higher Education. All rights reserved.
28
Risks for Developing an
Eating Disorder
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Too Much Emphasis on
Appearance
Discomfort with Sexual
maturity
Perfectionism
Need for Control
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Inability to Express
Emotions
Social Pressure from
Media and Peers
Pressure Felt by Athletes
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Types of Eating Disorders
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Anorexia nervosa is an eating disorder involving
self-starvation and being 15% or more below
desirable weight
 Bulimia is an eating disorder which a person
binges and purges
 Binge-eating disorder is an eating disorder in
which a person cannot control eating and eats
excessive amounts
© 2007 McGraw-Hill Higher Education. All rights reserved.
30
Chapter 9
Nutrition
31
© 2007 McGraw-Hill Higher Education. All rights reserved.