Download Chapter 5 Notes Nutrition and Your Health Lesson #1 Nutrition – the

Chapter 5 Notes Nutrition and Your Health
Lesson #1
Nutrition – the process by which the body takes in and uses food
Calories – (kilocalories) – units of heat that measure the energy used the body and the energy that foods supply to
the body)
Calories in Foods
A gram of carbohydrates has 4 calories
A gram of protein has 4 calories
A gram of fat has 9 calories.
Basal Metabolic Rate
Your basal metabolic rate (BMR) is the amount of energy your body needs to function at rest. This accounts for
about 60 to 70 percent of calories burned in a day and includes the energy required to keep the heart beating, the
lungs breathing, the kidneys functioning and the body temperature stabilized. In general, men have a higher BMR
than women.
Nutrients
Nutrients – substances in food that your body needs to grow, repair itself, and supply your body with energy
Why We Eat
Hunger – a natural physical drive that protects you from starvation, when stomach empty walls
contract, stimulating nerve endings, that signal your brain to eat.
Appetite – a desire rather than a need to eat (Social eating, response to familiar situation
Food and Emotions
Used to meet emotional needs (eating when depressed)
Snack because you are bored
Not eating
Food and your Environment
Family, friends, peers
Early on eating habits were developed by your parents, you like certain foods because you grew up
eating them
Culture and Ethnic background
Both good and bad depending on what your ethnic background might be
Convenience and Cost
Busy families may rely on foods that can be prepared quickly
Advertising
Spend Millions of $$$ each year to influence your decisions about what foods you eat
You must be able to analyze messages and make
CHAPTER 5 LESSON 2 Nutrients
6 Groups of Nutrients
– Carbohydrates
– Proteins
– Fats
– Vitamins
– Minerals
– Water
Carbohydrates
Starches and sugars present in foods.
Body’s main source of energy
Two Types
• Simple (sugars)
• Complex (starches)
Simple Carbohydrates sugars such as fructose (fruit) and lactose (milk) also sucrose (simple sugar) found in
sugarcane, sugar beets / refined to make table sugar.
– If you have a lollipop, you're eating simple carbohydrates.
– It's better to get your simple sugars from food like fruit and milk.
Complex Carbohydrates Starches found in whole grains (seeds, nuts, legumes (dries beans and peas) and tubers
(root vegetables such a potatoes)
– Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber
– Unrefined grains also are rich in fiber, which helps your digestive system work well.
– Your body must first break down complex carbohydrates into simple carbohydrates to use for energy.
The Role of Carbohydrates
• Body converts all carbohydrates to glucose, (simple sugar that is body’s main source of energy
• Glucose that does not get used right away is stored in the liver and muscles as glycogen.
• When more energy is needed body converts glycogen back to glucose
• When your body takes in more carbohydrates than you can use for energy or store as glycogen your body converts
and stores the excess carbohydrates as body fat.
How Carbohydrates Work
• When you eat carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the
bloodstream.
• As the sugar level rises in your body, the pancreas releases a hormone called insulin.
•
Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.
• How Carbohydrates Work
• When this process goes fast - as with simple sugars - you're more likely to feel hungry again soon.
• When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex
carbohydrates give you energy over a longer period of time.
• That explains why a bowl of oatmeal fills you up better than sugary candy that has the same amount of calories as
the oatmeal.
• The carbohydrates in some foods (mostly those that contain a lot of simple sugars) cause the blood sugar level to
rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood
sugar may be related to health problems like diabetes and heart disease.
Diabetes
• Each year approximately 1 million new cases are diagnosed
• Sixth leading cause of death
• Only way to diagnose is through blood test
• Main cause of kidney failure, limb amputations and blindness in adults, as well as heart disease and stroke
• People with diabetes have problems with insulin that can cause blood sugar levels to rise.
• Lifelong disease for which there is not yet a cure.
Two Types
– Type 1 diabetes, the pancreas does not make enough or any insulin,
– Type 2 diabetes, the body can't respond normally to the insulin that is made
Type 1 Diabetes
• Accounts for 5% - 10% of all cases
• Often called juvenile or insulin-dependent diabetes
• Occurs when the person's own immune system attacks and destroys the cells of the pancreas that produce insulin.
• Children with type 1 diabetes need insulin to help keep their blood sugar levels within a normal range.
• Without adequate insulin, glucose builds up in the bloodstream instead of going into the cells. The body is unable to
use this glucose for energy despite high levels in the bloodstream.
•
•
•
•
In addition, the high levels of glucose in the blood causes the patient to urinate more, which in turn causes excessive
thirst.
Within 5 to 10 years after diagnosis, the insulin-producing beta cells of the pancreas are completely destroyed, and
no more insulin is produced.
Can occur at any age, but it usually starts in people younger than 30. Symptoms are usually severe and occur rapidly.
The exact cause of type 1 diabetes is not known.
Type 2 Diabetes
• Most common form of diabetes. 90% - 95% of all cases
• This type of diabetes called adult-onset diabetes
• Person still produces insulin. But the body doesn't respond to the insulin normally.
• Glucose is less able to enter the cells and do its job of supplying energy. This causes the blood sugar level to rise,
• Since the cells are not getting the insulin they need, the pancreas produces more and more.
• Over time, abnormally high levels of sugar build up in the blood. This is called hyperglycemia.
• Eventually, the pancreas can wear out from working overtime to produce extra insulin.
• Then, the pancreas may no longer be able to produce enough insulin to keep a person's blood sugar levels within a
normal range.
• Repeatedly high blood sugar levels are a sign that a person has developed diabetes.
• Type 2 diabetes usually occurs gradually. Most people with the disease are overweight at the time of diagnosis.
Who Gets Type 2 Diabetes
• People who are overweight have a higher risk of insulin resistance, because fat interferes with the body's ability to
use insulin.
• Being inactive also affects the ability to respond to insulin
• Today, more kids and teens are being diagnosed with type 2 diabetes, probably because more kids and teens are
overweight.
• Heredity: It's estimated that 45% to 80% of people with type 2 diabetes have at least one parent with diabetes and
may have a significant family history of the disease.
• Low activity level, poor diet, and excess body weight (especially around the waist) significantly increase your risk
• Race/ethnicity (African-Americans, Hispanic-Americans, and Native Americans all have high rates of diabetes)
• Age greater than 45 years
Signs and Symptoms of Type 2 Diabetes
• Urinate frequently. The kidneys respond to high levels of glucose in the blood by flushing out the extra glucose in
urine.
• Because the child is peeing so frequently and losing so much fluid, he or she can become very thirsty. He or she
drinks a lot in an attempt to keep the levels of body water normal.
• Feel tired often because the body can't use glucose for energy properly
• Weight loss despite increased appetite
• Signs and Symptoms of Type 2 Diabetes
• Blurred Vision
• Tingling or numbness in hands or feet
• Sores that won’t heal / More infections
Treatment
• Insulin (Type I)
• Diet and Exercise, Maintain Healthy Weight, Medication (Type II)
Fiber
• Indigestible complex carbohydrate that is found in stringy parts of vegetables, fruits, and whole grains
• Helps move waste through the digestive system
• Helps prevent constipation
• May help reduce risk of heart disease
•
Helps reduce blood glucose levels (control diabetes)
Proteins
• Nutrients that help build and maintain body cells and tissue.
• Made up of long chains of substances called amino acids
– Body can produce 11 of the 20 different amino acids that make up proteins
– 9 amino acids that your body cannot produce are called essential amino acids
Two types of Proteins
– Complete - contain adequate amounts of all nine essential amino acids. (found in animal products such as
fish, meat, poultry, eggs, milk, cheese, and yogurt
– Incomplete - lack one or more of the essential amino acids. (found in beans, peas, nuts, and whole grains,
peanut butter)
• Eating a combination of Incomplete Proteins will allow you to get all of the essential amino acids that you need.
Role of Proteins
• Build new cells
• Replace damaged cells
• Makes hemoglobin, (carries oxygen to body)
FATS
• A type of lipid (fatty substance that does not dissolve in water
• Building blocks of fats are called fatty acids
• Fatty acids that the body cannot produce are called essential fatty acids
• Three types
– Unsaturated fatty acids (GOOD)
– Saturated fatty acids (BAD)
– Trans fat (UGLY)
Role of Fats
• Transport Vitamins (A, D, E, & K) in your blood
• Provide energy for body
• Building blocks for hormones
• Helps satisfy hunger
• Foods high in fat also high in Calories
Fat How Much?
• Children below 2 years old fat should not be restricted
• Ages 4-18 recommendations are about 25%-35% of calories should come from fat
• Adults less than 30% of diet
Unsaturated Fat “Good Fat”
• Found in plant foods, fish, vegetable oils such as olive, canola, soybean, corn, and cottonseed oils
• Usually liquid at room temperature
• Associated with a reduced risk of heart disease
• Three Types
– Monounsaturated
– Polyunsaturated
– Omega-3 fatty acids
Saturated Fats “Bad Fat”
• Found in meat and other animal products, tropical oils (palm coconut often used in commercial baked goods) Fats in
beef pork, egg yolks, and dairy foods higher in saturated fats than chicken and fish
• Eating to much saturated fat can raise blood cholesterol levels and increase risk of heart disease.
Trans Fats “Ugly Fat”
• Small amounts occur naturally in beef and dairy foods.
• Averages American eats 4.7 lbs a year (US FDA)
• Manufactures started including trans fat in products about 20 years ago to prolong their products self life.
• About 80 percent of trans fat in American diet comes from factory induced
• Unlike other fats, trans fats are neither required nor beneficial for health
• Eating trans fat increases the risk of coronary heart disease
Sources of Trans Fats
– Fast food (fried chicken, biscuits, french fries, apple pies)
– Donuts, muffins
– Crackers
– Cookies
– Cake, icing
– Microwave popcorn
– Canned Biscuits
Cholesterol
• A waxy substance produced by the liver and found in certain foods
• eggs, meats, and whole-fat dairy products including milk, cheese, and ice cream are loaded with cholesterol
• vegetables, fruits, and grains contain none.
• Needed to make Vitamin D, some hormones, and build cell walls
• Your body produces all of the cholesterol you need
• To much Cholesterol can lead to heart disease
Role of Lipoproteins
• Cholesterol cannot travel along bloodstream alone, needs to combine with proteins which act like trucks, picking up
and transporting it to different parts of the body. When this happens, the cholesterol and protein form a lipoprotein
together.
• Cholesterol + Protein = Lipoproteins
• Cholesterol
• Two types of lipoproteins
– High-density lipoproteins (HDL) - Good
– Low-density lipoproteins (LDL) - Bad
High-Density Lipoproteins (HDL) “Good” Cholesterol
• About 1/3 to 1/4 of all cholesterol is HDL.
• Carries cholesterol to liver where it can be processed and sent out of body
Low-Density Lipoproteins (LDL) “Bad” Cholesterol
• Most cholesterol is LDL and most likely to clog the blood vessels
• With high levels of LDL, Cholesterol gets deposited on walls of arteries and forms plaque
• Causes atherosclerosis (hardening of arteries)
• Leads to coronary heart disease
• Cholesterol
• To much cholesterol can be dangerous to your health.
• High LDL cholesterol levels causes cholesterol to be deposited on the walls of arteries and form a hard substance
called plaque.
•
•
•
•
Over time the arteries narrow decreasing blood flow and causing a condition called atherosclerosis or hardening of
the arteries
Atherosclerosis
Sources of Cholesterol
Found in foods from animal sources
– eggs
– meats
– milk
– cheese
– ice cream
What Causes High LDL Cholesterol Levels?
• Overweight
• Heredity
• Diet - Avoid foods that are high in cholesterol, saturated fat, and trans fat, all of which increase cholesterol levels
and your risk of developing heart disease.
• Lack of Physical activity - Exercise increases HDL levels,
• Age
How to Lower Cholesterol
• Eat a diet that contains many low-cholesterol foods
• Eat a diet that is low in saturated and trans fat.
• Try using lean meat like skinless poultry. Make sure you trim off all noticeable fat before cooking and drain the fat
from the pan after browning meats.
• Instead of frying, try boiling, broiling, baking, roasting, poaching, steaming, or sautéing.
• Instead of whole milk, use low-fat or nonfat milk,
• Use trans-fat-free margarine.
Vitamins / Minerals / Water
Vitamins
• Compounds that help regulate many vital body processes including digestion, absorption, and metabolism of other
nutrients
• Two Types
– Water Soluble
– Fat Soluble
Water Soluble Vitamins
• Dissolve in water and pass easily into the blood during digestion
• Body does not store these vitamins
• You need to replenish them regularly through foods you eat
• Vitamin C (ascorbic acid)
– Helps: protect against infection, helps heal wounds, promotes healthy teeth and gums
– Found: citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, peppers
• Vitamin B1(Thiamine)
– Helps: Convert glucose into energy or fat, contributes to good appetite
– Found: Whole grains, liver, nuts
• Vitamin B2 (Riboflavin)
– Helps: Essential for producing energy from carbohydrates
– Found: Milk, cheese, spinach, eggs, beef
• Niacin
– Helps: Maintain all body tissues, energy production, utilize carbohydrates
– Found: Milk, eggs, poultry, beef, peanut butter, whole grains
•
•
•
Vitamin B6
– Helps: Essential for Amino Acid and Carbohydrate metabolism
– Found: Wheat bran, meat, whole grains, fish, vegetables
Folic Acid
– Helps: necessary for production of normal red blood cells
– Found: Nuts, and other legumes, orange juice, green vegetables
Vitamin B12
– Helps: necessary for production of red blood cells and for normal growth
– Found: meat, fish, poultry, eggs, milk
Fat Soluble Vitamins
• Absorbed, stored, and transported in fat
• Body stores in fatty tissues, liver, and kidneys
• Excess buildup of these can be toxic
•
•
•
•
•
•
•
•
•
•
Vitamin A
– Helps: Maintain skin tissue, strengthen tooth enamel, strong bones, may aid in cancer prevention
– Found: Milk, dairy products, green veg, carrots, liver
Vitamin D
– Helps: Absorption and use of calcium, essential for normal bone and tooth development
– Found: Milk, eggs, fortified breakfast cereals, salmon, beef, skin produces it when exposed to sun
Vitamin E
– Helps: In Oxygen transport, may slow effects of aging
– Found: Vegetable oils, apples, peaches, nectarines, legumes, nuts, seeds
Vitamin K
– Helps: Essential for blood clotting
– Found: Spinach, Broccoli, eggs, liver, cabbage, tomatoes
Minerals
Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth, and
regulating many vital body processes.
Calcium
– Helps: building material for bones and teeth, Skeleton contains about 99% of body’s calcium, heart muscle
contraction, blood clotting
– Found: leafy vegetables, fish
Phosphorous
– Helps: with calcium gives rigidity to bones and teeth, essential in cell metabolism
– Found: milk, most dairy foods, peas, beans, liver, meat, fish, poultry, eggs, broccoli, whole grains
Magnesium
– Helps: helps metabolize carbohydrates, aids in bone growth
– Found: whole grains, milk, dark green veg. legumes, nuts
Iron
– Helps: Part of Red Blood Cells, oxygen and carbon dioxide transport system, resistance to infection
– Found: meat, poultry, legumes, peanuts, dries fruits, egg yolks, liver
Water Drink at least 8 cups a day
• Comprises about 55%- 60% of body
• Vital to every body function
• Transports nutrients
•
•
•
Carries waste
lubricates joints
enables you to swallow and digest foods
hapter #5 Lesson 4
• Substances intentionally added to food to produce a desired effect
– Artificial coloring
– High fructose corn syrup (in many kinds of processed foods)
– Aspartame (artificial sweetener Equal and NutraSweet)
– Monosodium glutamate (enhances other flavors)
– Sodium benzoate (used as a preservative)
– Sodium nitrite (used for curing meat)
– Trans fat (deep-frying food, and in baked goods)
LIGHT / LITE
• Calories have been reduced by at least 1/3
• Or Fat or sodium has been reduced by at least 50%
LESS
• Contains 25% Less of Nutrients or calories
FREE
• The food contains no amount or an insignificant amount of total fat, saturated fat, trans fat, cholesterol, sodium,
sugars or calories
MORE
• The Food Contains 10 % more of the Daily Value for a vitamin a mineral or fiber
HIGH / RICH / EXCELLENT SOURCE OF
• The food contains 20% or more of the Daily Value for a Vitamin, mineral, protein or fiber
LEAN
• The food is a meat, poultry, fish or shellfish product that has less than 10 grams of total fat, less than 4 grams of
saturated fat and less than 95 mg of cholesterol
ORGANIC
• Only foods in the categories 100% organic and Organic may display the USDA Organic Seal.
• Other foods with varying levels of organic ingredients may be labeled as follows:
• 100% organic - single ingredient such as a fruit, vegetable, meat, milk and cheese (excludes water and salt)
• Organic - multiple ingredient foods which are 95 to 100% organic.
• Made with organic ingredients - 70% of the ingredients are organic. Can appear on the front of package, naming the
specific ingredients
• Contains organic ingredients - contains less than 70% organic ingredients.
Open Dating
Expiration Date - Last date you should use product
Freshness Date - Last date food is considered fresh
Pack Date - Date food was packaged
Sell By Date (pull date) - The Last day the product should be sold
Food Allergy
• A condition in which the body’s immune system reacts to substances in foods
– Common Food Allergies
– Milk
– Eggs
– peanuts (groundnuts)
– nuts from trees (including Brazil nuts, hazelnuts, almonds and walnuts)
– Fish
– shellfish (including mussels, crab and shrimps)
– wheat
Food Intolerance
• A negative reaction to a food or part of a food caused by a metabolic problem
Foodbourn Illness (food poisoning)
• Salmonellae: Salmonellae are bacteria that may cause food poisoning; can be found in soil, water, raw food, and
the poop of some animals, often found in foods such as eggs, milk, chicken, turkey, and meat
• E. coli is a common type of bacteria that can get into food, like beef and vegetables
Minimizing Risk of Foodborne Illness
•
•
•
•
Clean - Avoid Cross Contamination
Separate - Separate raw meat, seafood and poultry from other foods
Cook
– 160 degrees for ground beef
– 170 degrees for poultry
– 145 degrees for fish
Chill