Download Ch. 7, Nutrition

Miss Zabilka
My email is [email protected]
My responsibilities
Participation
Pretests
Bellringer
Late work
Extra Credit
Bellringer February 13
What is the biggest
problem you face with
food? How can you
improve this problem?
Objectives
Identify the 6 essential nutrients.
Explain the difference between
(carbohydrates, protein, and fats)
and (Water, vitamins, and
minerals).
Ch. 7, Nutrition
Nutrition: study/science of food and the way the
body uses it
Nutrients: substances in food which provide
energy and help form body tissues which are
necessary for life and growth. There are 6 of
them.
Nutrients
1) Carbohydrates
2) Proteins
3) Fats
4) Vitamins
5) Minerals
6) Water
Metabolism
Metabolism: the chemical processes which take
place in your body to keep you alive and active
-Requires energy from carbs, protein, and fat
-Energy in food is measured in calories
What does food supply?
Energy
Nutrition
Pleasure
What is hunger/appetite?
Hunger – Physical need to eat – weakness,
dizziness, nausea.
Appetite – Desire to eat
What stimulates appetite?
*Holidays
*People (i.e. “Gramma”)
*Places – Movies, mall,
etc.
*Emotions
What technological changes and societal changes
have taken place since 1900 that affect our
diets?
1900’s – Lots of grain,
some fruit//veg, little
meat or sweets.
2000’s – Lots of meat &
sweets, some fruits/veg,
less grain.
Changes since 1900
-Working mothers
-Convenience – fast food
-Frozen foods
-Transportation
-Canning industry
-Leisure time spent away from
home
-Cultural differences
Bellringer February 14
Explain the phrase “you are
what you eat” and what that
means to you?
Objectives
Identify functions and food
sources of carbohydrates,
proteins, and fats.
Describe how diet can
influence health.
Carbohydrates
energy-giving nutrients that include
sugars, starches, and fiber
4 calories/gram and 45-65% of diet
Sugars are the simplest
form of carbs
 Starches: complex carbs which can be
broken down into sugars
 Glycogen: your body uses for short term
energy storage
 Fiber: complex carb; provides little energy,
cannot be digested. Important to
add bulk to diet, keeps
digestive system healthy (25
g/day)
Fats
 The body’s main form of
long-term storage
 Provide 9 calories/gram and 20-35% of diet
 Fatty acids are long chains of carbon
atoms attached to hydrogen
 Fats are classified by the types of fatty acids
they contain
• Saturated fats contain
saturated fatty acids.
• Usually solid at room temperature. They
come from animal products, meat
• Eating too many saturated fats can lead to
obesity, high cholesterol
levels, and increased
risk of heart disease.
• Unsaturated fats contain unsaturated fatty
acids.
• Unsaturated fats are usually liquid at room
temperature. They come from foods such
as oils and fish.
• Cholesterol is another type of lipid found in
all human and animal tissues (waxy-like
substance)
• You produce enough on your own
• Too much of certain types of cholesterol in
your diet can cause deposits on blood
vessel walls, increasing the risk of heart
attack.
LDL Cholesterol (Low Density Lipid) – Bad. Mixes
with fat to create plaque in the blood vessels.
Increases risk of heart attack and stroke.
HDL Cholesterol (High Density Lipid) – Good.
Carries cholesterol back to the liver to be
removed from the blood.
Proteins
• Made up of amino acids, which are used in
building and repairing structures in the
body.
• Provide 4 calories/gram and
10-35% of diet
• Essential amino acids are nine amino acids
your body cannot produce
• Complete proteins are dietary proteins that
contain all the essential amino acids (meat,
fish, poultry, milk, cheese, and eggs)
• Incomplete proteins do not contain all the
essential amino acids.
(grains, legumes, nuts, seeds, and other
vegetables)
Vegetarian Diets – This is a healthy way to
eat if you plan meals to combine plant
foods to create complete proteins.
Bellringer February 15
Do you feel that you eat enough
foods with a variety of vitamins
and minerals? Or do you take
any vitamin/mineral
supplements? Explain.
Objectives
Identify the fat and water
soluble vitamins and why they
are essential for the body.
Explain the importance of
water for the body.
Vitamins
• Fat-soluble vitamins dissolve in fat.
They can be stored in fat tissue
and remain in the body for a long time.
• Water-soluble vitamins dissolve in water.
They are not stored in the body very well.
Minerals
• Minerals are chemical elements that are
essential in small amounts to maintain
good health.
• Nutrient deficiency is the state of not
having enough of a nutrient to maintain
good health.
• Most of us eat more sodium (table salt)
than is healthy.
• Most teens do not eat enough calcium.
Calcium is found in green, leafy vegetables
and in calcium-fortified foods.
• Iron-deficiency is a
worldwide problem that causes
anemia. Red meats are rich in iron.
Water
• About 60-70 percent of your body is water.
• You should take in about
8 glasses This makes up for
water lost through excretion
and evaporation.
Functions of Water
Your Body Needs More Water
When You are…
In Hot Climates
More Physically Active
Running a Fever
Having Diarrhea or Constipation
• Mild dehydration can interfere with mental
and physical performance.
• Severe dehydration can have
very serious consequences,
including death.
Bellringer February 16
What is important to remember
when reading a food label?
How often do you look at food
labels?
Objectives
Analyze the nutritional value of a
food by using the information on
the food label.
Summarize the Dietary
Guidelines for Americans.
RDA
• Recommended Dietary Allowances (RDAs)
The recommended nutrient intakes
which will meet the needs of most
healthy people.
• RDAs are guidelines,
not exact requirements.
Food Labels
• Serving Size: Nutrition labels show the
size of a single serving. All other values on
the label are in reference to this serving
size.
Portion Sizes
3 oz of cooked meat/ 4 oz raw meat= deck
of cards
1 cup of cooked rice, pasta or ice cream=
tennis ball
1 oz of cheese= 4 dice or 1 domino
Medium piece of fruit= baseball
1 tsp of butter or margarine= one die
1 small baked potato= a computer mouse
2 tbsp peanut butter, jam, salad dressing=
golf ball
1 oz of chocolate= a pack of dental floss
ABC’s of good health
Dietary Guidelines by the American Heart
Association.
Aim for Fitness
Weight and exercise
Build a healthy base
Use the myplate guidelines
Choose sensibly
Foods low in saturated fat and cholesterol
Drinks and foods low in processed sugar
Low salt foods
Avoid alcohol or limit the intake
Bellringer February 17
List some junk food items that
you enjoy eating. Now
recommend healthier snack
foods that you can substitute for
the junk foods.
Objectives
Describe examples of special
dietary needs.
Identify why certain foods are
called junk foods.
Simple steps to healthful diets
• Nutrient density is a measure of the nutrients in a
food compared with the energy the food
provides.
• Food with low nutrient density is sometimes
called junk food.
• Eating junk food occasionally is OK, but you
should always aim for balance and moderation.
• You can make up for the nutrients missing in junk
food by eating healthier foods at other times of
the day.
Special Dietary Needs
• Athletes must drink lots of fluids to avoid
dehydration & need a diet high in carbohydrates
for extra energy.
• Pregnant women need up to an additional 450
Calories per day.
• They also need additional protein, B vitamins, folate,
iron, and zinc.
• If you have a cold, flu, or other mild illness, drink
plenty of fluids.
Vegetarian Deficiencies
Especially for teens, they need to make
sure they get enough protein and calcium
for growth.
Key nutrients that may be lacking in a
vegetarian diet are iron, calcium, protein,
vitamin D, vitamin B12, and zinc.
Teens need to make sure they are
eating enough fat, calories, and fiber.
–Diets are high in fiber, low in fat and
calories.
–Lack Omega 3 fatty acids (Fish and
Eggs)…good for heart