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Chapter 7
Nutrition, Health,
and Fitness
Do you understand
how to fuel your body?
Why is Nutrition Important?
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Nutrition – the study of food and the way the body uses
it.
Consume too much or too little of any of the essential
nutrients and it will eventually lead to health problems.
In the past more peoples problems were from dietary
deficiencies (scurvy, Vit C) (anemia, Iron). This was a
result of malnourishment. This problem still exists but not
from a lack of availability to most people..
Today the problem has become over-nourishment,
especially of the wrong food sources. Diets high in
calories, sugar (simple carbs), fats (saturated fats),
sodium. Example: Poor ratio of Omega 6 and Omega 3
fatty acids.
These diets are linked to CVD, Cancer, Obesity,
Diabetes.
What are Nutrients?
Nutrients are basic substances in foods
that your body uses to maintain health.
Macronutrients – carbs, fats, proteins
 Needed in greater amounts
 Used to build and maintain body
tissue
 Also provide energy for daily activity
(kilocalories – better known as
calories)
Carbohydrates
Whole grains, pasta, fruits, and vegetables.
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4 cals per gram, should be 50-60% of your cals (80-90% should come from
complex carbs) primary source of energy during physical activity.
Simple Carbs (baked goods, sodas, candy, cookies)
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A sugar that can be used directly by the body. Glycogen is the storage form of
glucose in the liver and muscles. Glucose that is not immediately used for energy
or stored as glycogen will be stored as body fat.
Complex Carbs (fruits and vegetables)
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Must be converted to glucose before it can be used by the body for fuel. This
should be the main source of your carb intake very important for physical activity.
Fiber is not an energy source and helps with the elimination of food waste reducing the
risk of colon cancer.
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Fiber is very important in the removal of cholesterol lowering the risk of coronary
heart disease.
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Minimum 25 grams of fiber a day. Fiber is present in complex carb foods.
Fats and Lipids
Fat is a type of lipid.
 Stored for energy usage, 9 calories
per gram, the body stores excessive
fat in fat cells in the body
 Dietary fat is essential for normal
growth and healthy skin, also
necessary for protection of internal
organs.
 Assists in absorbing, transporting,
storing fat-soluble vitamins.
Unsaturated Fats – mono and
polyunsaturated
 Found in plants (highest levels in nuts
and sunflower seeds). Liquid at room
temperature. Thought to be the most
heart healthy.
Saturated Fats
 Solid at room temperature. Comes
mostly from animal sources.
Trans Fats (has been banned in some
states)
 Found in fried and baked foods.
 Tend to raise cholesterol.
Cholesterol
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Produced by the body and found in
animal foods
LDL “bad” cholesterol – promotes
fatty plaque buildup in the arteries.
HDL “good” cholesterol – cuts down
on the plaque buildup.
Found in many foods but your body
produces all that it needs naturally.
(Some peoples bodies produce
excessive amounts for various
reasons)
Diets high in saturated and trans fats
will cause the body to produce more
than normal levels.
Good fats are mostly found in:
 Fish
 Seeds/nuts
 Vegetable oils
Unhealthy fats are mostly found in:
 Fatty meats (especially those higher
in Omega 6 than Omega 3)
 Butter and lard
 Fried foods
Digging Deeper into Fat and the
Western Diet.
 Why is Omega 6 vs 3 ratio important?
 Grass Feed vs Grain Feed Beef
 What is the recommended ratio of 6
vs 3?
 What foods are best to keep this ratio
in balance.
Proteins
The primary role of proteins is to serve as the structural unit to
build and repair cells and body tissues. Also plays an important
role in the synthesis of enzymes, hormones, and antibodies.
 Should not be used as a major fuel source.
Good Sources of Protein:
 Turkey or chicken with the skin removed, or bison (also called
buffalo meat)
 Lean cuts of beef or pork, such as round, top sirloin, or
tenderloin (trim away any visible fat)
 Fish and shellfish
Other good sources of protein include:
 Pinto beans, black beans, kidney beans, lentils, split peas, or
garbanzo beans
 Nuts and seeds, including almonds, hazelnuts, mixed nuts,
peanuts, peanut butter, sunflower seeds, or walnuts (just watch
how much you eat, because nuts are high in fat)
 Low-fat dairy products
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Micronutrients
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Need in smaller amounts
Essential for numerous process such
as regulating cell function
Vitamins
Play an important role in many bodily
functions such as regulation of growth
and metabolism.
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Water soluble
Fat soluble
See table 2 (pg. 191)
Be able to identify which are water or
fat soluble.
Minerals
Chemical elements required by the
body for normal function.
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Serve many body functions such as a
structural function for teeth and
bones. As well functions such as
nerve impulses and muscular
contraction.
See table 3 (pg. 192) for list.
Water
Makes up 60-70% of our bodies.
 Temp regulation
 Digestion
 Waste elimination
 Blood formation
 The great debate! How much water?
Antioxidants
Vitamins and micronutrients that protect
cells by preventing oxidation.
 They neutralize free radicals before
they can damage cells.
 Found in fruits and vegetables
Phytochemicals “A Closer
Look” pg. 207
Substances found in plant foods.
 Appear to protect against cancers,
heart disease, and other chronic
conditions.
Simple Dietary Must!!!
Eat more fruits, vegetables, and
whole grains.
 Limit your intake of calories, sugar,
alcohol, fat, sodium
This will provide your body with the
appropriate calories, vitamins, and
minerals.
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Dietary Supplements
Not regulated by a governing body.
 Consume these with great caution.
 Don’t assume your Dr. has done his
research regarding these. Just like
medicines they are given “gifts” to
push these items on patients.
 Do your own research. How much
should be done.
Topics in Food Safety and
Technology
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Foodborne Illness
Food Additives
Antibiotics, Hormones, and
Organically Grown Foods
Irradiated and Bioengineered Foods
See Videos on Class Webpage;
1. Polyface Farms
2. The Truth About Organic Food
3. Genetic Roulette