Download health ch 4 - Harrison High School

Nutrition 101
The process by which the body uses
food for maintenance of life, growth,
normal functioning of every organ and
tissue and the production of energy.
Food is Fuel
• Countries other than the United States view food
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as medicine or fuel for their bodies.
We need to view food as a source of energy, fuel
as well as medicine
Each of our bodies are different and use food
differently. We are all not the same.
Hypoglycemics: 12 grams of protein in the
morning
Breakfast IS THE MOST IMPORTANT MEAL
TOO MUCH CAFFEINE IS BAD FOR YOU.
Six Essential Nutrients
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Carbohydrates
Proteins
Fats
Minerals
Vitamins
Water
What food provides to the body
• Fuel (energy) in the form of calories for
your physical activity
• The stamina and vigor needed to enjoy
daily activities
• The basis for sound, healthy skin, teeth,
hair , muscles and bones
What is a calorie?
• Each of the foods you eat contain calories.
• 9 calories per gram of fat
• 4 calories per gram of protein
• 4 calories per gram of carbohydrate
• You can eat twice the amount of protein
and carbohydrates as compared to fat.
That is why we encourage you to eat less
fat and more protein and carbohydrates
Carbohydrates are not BAD!
• Carbohydrates supply energy to the body
in the form of sugar.
• 3 groups of carbs based on the number of
sugars they contain:
• Single Sugar: fruit sugar,glucose
• Two Sugars: Sucrose, lactose, maltose
• Multiple Sugars (polysaccharides): Starch
– plant sugars
Note on carbohydrates
• Limit your intake of refined carbohydrates
such as table sugar, sweets, pastries and
soft drinks.
• INCREASE you intake of complex
carbohydrates such as grains, cereals and
vegetables.
• Stay away from prepacked food…read the
label
How to read a food label
• Check out what the serving size is?
• Ice cream example
• Take total calories and divide them by
calories from fat and you will get the
percentage of fat for that item. DO NOT
BELIEVE the outside packaging.
• Total Cereal contains partially
hydrogenated oil yet lists only 1g of fat.
What is a serving size?
• Three ounces of cooked meat, fish or poultry is the size
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of a deck of cards
Two tablespoons of peanut butter is the size of a golf
ball
A medium piece of fruit looks like a baseball
A medium bagel is the size of a hockey puck
One ounce of cheese is the size of four dice
A small baked potato is the size of a computer mouse
The serving size for raw vegetables, yogurt and fruit is
one cup – which will fit into an average woman’s hand.
Fiber
• Water-soluble fiber
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helps lower
cholesterol levels. It
is found in citrus fruits
and apples.
Insoluble fiber
protects against colon
cancer.
• Found in whole grain
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products, especially
bran.
Recommended intake:
25-50 grams per day.
Boost your fiber
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Berries
Beans
Romaine lettuce or spinach
Whole wheat or whole grain
Brown Rice
Skins of potatoes, fruits and other vegetables
Hummus
Oranges and grapefruit
Foods high in fiber also contain nutrients that
may help reduce the risk of chronic disease.
Proteins
• Importance for growth, maintenance, repair of
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tissue
Food Sources: Chicken, Fish meat and low fat
diary products, eggs, dried peas, beans
Recommended Percentage in Diet 10-12%
BEWARE of enriched products: this means that
the nutrients were destroyed during its
processing and then added back to the product.
Fats are not EVIL
• Function: source of stored energy: provide
and carry the fat soluble vitamins :A,D,E,K
• Monounsaturated: olive oil, canola oil
• Polyunsaturated: Safflower oil, corn oil,
margarines
• Saturated Fat: meat, butter, milk, solid
shortenings
• Recommended Percentages: 20-30%
• Most people eat too MUCH fat.
Minerals
• Helps in activating numerous reactions in
the body: building and regulating
• Variety of food helps you obtain these
minerals
• Special note: the balance between
minerals is important. If you take too
much of one mineral you may offset the
functioning of another.
Where are minerals found?
• Food and water
• DID you know? Absorption of iron is
tripled if it is consumed with vitamin C.
• Minerals originate from the soil. The
minerals in the soil are taken up by plants
and then are passed on to humans and
other animals who eat these plants. They
cannot be made by people.
Vitamins
• Aid in absorbing and using the nutrients.
Each vitamin helps one or more specific
functions in the body.
• Vitamins are organic substances from a
living thing which are essential for the
body to utilize and absorb nutrients.
Vitamins and Superfoods
• Garlic: one clove may contain more than 15 antioxidants
• Onions: contain phosphorous and potassium: may help
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control high cholesterol
Spinach: contains vitamin c, Vitamin E, folic acid,
protein, calcium and beta carotene
Strawberries: high in vitamin c, potassium and dietary
fiber
Carrots: full of beta carotene and fiber
Fat free milk: loaded with calcium, protein and riboflavin
Beans: contain protein, folic acid and fiber
Broccoli: high in fiber, calcium, folic acid and vitamin C
Vitamins and Mineral Superfoods
• Sweet potatoes: rich in vitamin C, vitamin E, Beta
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carotene, fiber, potassium and iron
Citrus fruits loaded with vitamin C
Soy: contains iron, calcium, magnesium and fiber
Tomatoes: contain fiber and vitamin C
Cantaloupes: one cup provides 125% of the Daily value
for vitamin C and more than 50% for vitamin A.
Oatmeal: full of fiber, iron, copper, folic acid vitamin E
and zinc.
Brown Rice: one cup contains more than 20% of the
Daily value for magnesium and selenium, plus fiber
Free Radicals and Antioxidants
• Free radical: a chemical that causes damage to the
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cells. Cigarette smoke, exhaust fumes, radiation,
excessive sunlight, certain drugs and stress can all
increase the number of free radicals.
Antioxidants: help prevent and possibly repair damage
done to the body by the free radicals. Antioxidants are
your body’s natural defense mechanism against free
radicals. Antioxidants prevent the free radicals from
causing the LDL cholesterol (bad) to damage the lining
of the arteries and from allowing the buildup of plaque in
the walls of the arteries.
How do I read my cholesterol
numbers?
What are HDL,LDL and
triglycerides?
Stay away from partially
hydrogenated oils
• These are trans fatty acids which are bad
for your system. These are shown to
contribute to heart disease.
• They help to slow down and even stop
your metabolism
• Ask my personal fitness class they know
all about this.
• Eat butter instead or use olive oil as
substitutes.
Foods rich in antioxidants
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Mangoes
Cantaloupes
Tangerines
Carrots
Squash
Green leafy vegetables
Spinach
Broccoli
Green peppers
Sweet potatoes
Vitamin C is an antioxidant but getting it from foods is
the best source.
Water
• Two to three quarts daily:
• It is important to drink more than just to
satisfy thirst. Those involved in strenuous
exercise programs must drink enough
water to programs must drink enough
water to replace what is lost through
perspiration. Drink water before, during
and after exercise.
Total Cholesterol
• Total cholesterol HDL cholesterol is the "good"
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cholesterol carried on high-density lipoproteins. Having
more of it means you're more likely to have a lower risk
of coronary heart disease (CHD).
LDL cholesterol is the "bad" cholesterol carried on lowdensity lipoproteins. You're better off with lower levels of
LDL cholesterol, because it's associated with a higher
risk of heart disease.
Note that total cholesterol doesn't equal HDL cholesterol
plus LDL cholesterol. This is because there are still more
types of cholesterol, which we won't talk about here.
What does the total number mean?
• If your total cholesterol is: 200 mg/dl or
less it is considered Normal
• If your cholesterol level is between 200
and 239 it means you are borderline.
• If your cholesterol is 240 or more then it is
too high.
What is my HDL number mean?
• Less than 40mg/dl is too low.
• More than 40mg/dl is beneficial
• If above 60mg/dl then you are doing well
• HDL is the good cholesterol.
LDL the bad cholesterol
• If you do not have any heart disease then
these are the numbers to look at:
• Less than 100 mg/dl is desirable
• 100mg/dl -129mg/dl is near optimal/above
optimal
• 130-159mg/dl – borderline
• 160-189mg/dl – high
• 190mg/dl and above- very high
Trigylcerides
• are another fatty substance in the blood that
affects your risk for heart disease. Most fat in
food, as well as in your body, is present in the
form of triglycerides. High levels of
triglycerides are a matter of concern and are
linked to the risk of heart disease, just as with
cholesterol.
Triglyceride numbers
• Less than 150mg/dl is normal.
• 150mg/dl-190mg/dl is borderline
• 200mg/dl-400mg/dl is high
• More than 500mg/dl is very high
Cholesterol Ratio what your doctor
doesn’t tell you.
• Sometimes you'll be given your cholesterol results as a ratio of total
cholesterol to HDL cholesterol. (This is the same thing as saying
total cholesterol divided by HDL cholesterol.) According to the
American Heart Association (AHA), the ratio should be below 5:1,
with the optimal amount being 3.5:1 (3.5 to 1).
• It's also possible to divide LDL cholesterol by HDL cholesterol to
obtain a ratio. (This is the same thing as saying the ratio of LDL
cholesterol to HDL cholesterol.) In this case, the ratio should be
below 3.5.
• However, the AHA recommends using absolute numbers for
cholesterol (as discussed above) rather than ratios. The reason is
that the absolute numbers give physicians a better idea of what
type of treatment is needed by the patient, than do ratios.
Resources
• Textbook: Personal Fitness for You,
Second Edition, by Roberta Stokes and
Sandra L. Schultz: Copyright 2002: Hunter
Textbooks, Inc.: Winston Salem, NC.