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Chapter Nine Nutrition You are what you eat. Objectives How did you develop your current nutritional habits? What is the relationship of food to health? What are the essential nutrients and why does the body need them? What are the health problems that might occur from bad diet decisions about essential nutrients? Objectives Why is water such an important element of our diet? What is the new Food Label, and how can it help you plan a nutritionally balanced diet? What is the Food Guide Pyramid? How should the Food Guide Pyramid be used to plan a balanced diet? How should you determine your daily calorie requirements? Chapter 9 Value Knowledge about proper nutrition has many benefits. Everything that a person wants to do or wants to be is affected by nutrition. Proper nutrition will provide you energy to be physically active, study hard, and do well with mental tasks. Nutrition also aids with the appearance of your skin and hair and contributes to both short term and long term health. Nutrition has a direct relationship to many of the major health concerns, such as cardiovascular diseases, cancer, and diabetes. Vocabulary fad diets— diets that promote weight loss without sound nutritional practices proteins— essential nutrients needed for growth and repair of body tissues carbohydrates— essential nutrients that are the body's primary source of energy saturated fats— fats contained in animal products unsaturated fats— fats found in plant sources trans fats— Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL Vocabulary Glycemic Index— Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise HDL— high density lipoprotein which helps remove excess cholesterol LDL— low density lipoprotein which leads to a buildup of cholesterol on artery walls minerals— essential nutrients needed in small amounts to prevent deficiencies and diseases in the body Vocabulary fat-soluble vitamins— vitamins that can be stored in fat deposits in the body; vitamins A, D, E, and K water-soluble vitamins— vitamins that dissolve in water and cannot be stored in body tissues Food Guide Pyramid— a visual guideline established by U.S. Department of Agriculture to ensure that all of the essential nutrients are included in the daily diet. basal metabolism— amount of energy required to maintain one's body at rest Evaluate Goals Historical Use of Food Survival Social / religious Variety today nutrients energy socially escape Acquired Experiences with Food Family influence - strongest Friends Ethnicity Lifestyle Cost Advertising Objective Religion Geography Food and Its Relation to Health Energy source for the body Affects appearance Vocabulary Objective Fad diet - promotes weight loss without establishing sound nutritional practices Weight loss = calories spent > calories consumed Essential Nutrients Protein Carbohydrates Fats Minerals Vitamins Water Objective 1 of 8 Protein Amino acids Animal protein Non-meat protein Vocabulary Objective 2 of 8 Carbohydrates Starch Sugar Fiber Vocabulary Objective 3 of 8 Glycemic Index Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise after they are digested Vocabulary Fats Unsaturated Saturated Vocabulary Objective 4 of 8 Trans Fats Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL Vocabulary Cholesterol HDL — good cholesterol LDL — bad cholesterol Vocabulary Objective 5 of 8 Minerals Vocabulary Objective 6 of 8 Calcium Phosphorus Iron Iodine Potassium Sodium Vitamins Fat soluble — A, D, E, K Water-soluble — B, C Supplied by foods you eat Vocabulary Objective 7 of 8 Antioxidants A special group of vitamins that help protect the body from cell damage Vocabulary Water Requirements 8 glasses or 2 quarts per day 1 cup every 20 min. when exercising Functions Objective 8 of 8 dissolves wastes digests food carries nutrients temperature control New Food Label Objective Health Claims Low fat diet may reduce risk for cancer High fiber foods may reduce risk for cancer Fruits and veggies may reduce risk for cancer Legal Definitions High - 20% + daily value Reduced, less, fewer - 25% less Fat free - less than 0.5g Low fat - no more than 3g Lean - <10g fat, no more than 3g sat fat, 95mg cholesterol Extra lean - <5g fat, 2g sat fat, 95mg cholesterol Legal Definitions Light / lite - 1/3 less cal., or 1/2 fat Sugar free - < 0.5g Cholesterol free - <2mg cholesterol, <2mg sat fat Low cholesterol - 20mg less, 2g or less sat fat Calculating Calories Fat: <30% of total calories 9 kcal/gram 1. multiply grams of fat by 9 2. divide by calories per serving 3. multiply by 100 to get % Carbohydrates: 60% of total calories 4 kcal/gram Protein: 15% of total calories 4 kcal/gram Food Guide Pyramid Guide to select foods for proper nutrition & maintain ideal body weight Foods categorized into six groups Objective 1 of 2 Food Guide Pyramid Vocabulary Objective 1 of 2 Bread, Cereal, Rice, Pasta Group Major source of energy 6-11 servings per day One serving is equal to: 1 slice bread 1 roll, biscuit, or muffin, 1/2 cup cooked cereal 1 ounce of ready-to-eat cereal Vegetable Group Major source of vitamins, minerals and fiber 3-5 servings per day One serving is equal to: 1/2 cup cooked vegetables 1 cup raw vegetables Fruit Group Major source of vitamins, minerals and fiber 2-4 servings per day One serving is equal to: 1 medium size piece of fruit 3/4 cup juice 1/2 cup canned fruit 1/4 cup dried fruit Milk, Yogurt, Cheese Group Good source of calcium, protein, iron 2 -3 servings daily One serving is equal to: 1 cup milk 1 cup yogurt 1 1/2 ounces cheese Meat, Poultry, Fish, Dry Beans, Egg and Nut Group Major source of protein and iron 2-3 servings daily One serving is equal to: 2 to 3 ounces cooked lean meat, poultry, or fish 1/2 cup dry beans or peas 2T. Peanut butter 1 Egg Fats, Oils, and Sweets Use sparingly because of sugar and fat content Included in this group are: butter, margarine, salad dressing, gravy, cookies, cakes, pies, soda Food Guide Pyramid Daily Servings Teenage Girls Objective Teenage Boys Calorie Level 2,200 2,800 Bread Group 9 11 Vegetable Group 4 5 Fruit Group 3 4 Milk Group 2-3 2-3 Meat Group 2 (total 6 oz.) 3 (total 7 oz.) Healthy Eating Pyramid An alternative food pyramid which differentiates between the more and less healthy nutritional food sources Vocabulary White rice, white bread, potatoes, pasta, sweets (use sparingly) Red meat (use sparingly) Dairy or calcium supplement (1 to 2 servings) Fish, Poultry, Eggs (0 to 2 servings) Vegetable(in abundance) and Fruit (2 to 3 servings) Plant oils (olive, soy, corn, sunflower) Whole grain foods (at most meals) Daily exercise and weight control Determining Daily Calorie Requirements Individual needs Basal metabolism — amount of energy needed to maintain the body at rest Vocabulary Daily activity needs Objective Daily Diet Based on Food Guide Pyramid Keep activity level in mind Record Progress toward Goal Summary Experience with food Food impacts your health Essential nutrients New food label Health claims and legal definitions Calculating calorie needs Choose a daily diet using the Food Guide Pyramid Objectives How did you develop your current nutritional habits? What is the relationship of food to health? What are the essential nutrients and why does the body need them? What are the health problems that might occur from bad diet decisions about essential nutrients? Objectives Why is water such an important element of our diet? What is the new Food Label, and how can it help you plan a nutritionally balanced diet? What is the Food Guide Pyramid? How should the Food Guide Pyramid be used to plan a balanced diet? How should you determine your daily calorie requirements? Study Question True or False Eating habits are closely related to such health problems as poor complexion, overweight, and high cholesterol levels. True Proteins are a better source of energy than carbohydrates. False Cholesterol is contained in saturated fats. True Answers True or False A person should drink at least two quarts of water each day. True The Food Guide Pyramid is a guideline to help insure that energy needs during exercise will be met by our diet. False