Download Nutrition powerpoint

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NUTRITION INFLUENCES 4
SPECIFIC AREAS
Health
Appearance
Behavior
Mood
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THE ROLE OF NUTRIENTS IN DIET
Growth and
development
Provide energy
Regulate metabolism
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NUTRIENT CLASSES
• Carbohydrates
• Fats
• Proteins
• Minerals
• Vitamins
• Water
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THE “BIG” THREE NUTRIENTS
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CALORIC CONTENT IN FOOD
Carbohydrates
4 cal/g
Protein
4 cal/g
Fats
9 cal/g
Alcohol
7 cal/g
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CARBOHYDRATES
• Simple (Soda, candy, sweets, fruit)
– Increase blood sugar
– Promotes fat deposition
• Complex (Pasta, rice, breads, potatoes)
– Contribute nutrients and fiber
• Eat at least 3 ounces of whole-grain every day
• Eat more dark green and orange vegetables and beans
• Eat a variety of fruits
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FATS
• Saturated
(Animal sources)
– Solid at room temperature
• Unsaturated
(Vegetable sources)
– Liquid at room temperature
• Less than 10% of calories in diet from saturated fat
– Total dietary fat between 20-35% of calories
• Substitute lean meat, fish, poultry, nonfat milk and
other low-fat dairy products for high-fat foods
– Reduce fried foods & foods high in cholesterol
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PROTEIN
• Sources of Protein
– Animal (complete)
• meats, dairy
– Vegetable (incomplete)
• beans, nuts, legumes, grains
• Consume at least 2 servings/day
• Dietary supplements of protein (tablets &
powders) are NOT recommended
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MINERALS
• Inorganic elements found in food that are
essential to life processes
• A diet containing recommended servings of
carbohydrates, fats and proteins will meet the
RDA standards
• Extra servings of green and yellow vegetables
may be beneficial
• Salt should be limited in the diet
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VITAMINS
• Organic substances that regulate numerous and diverse
physiological processes in the body
• Do not contain calories
• Two types
– Fat soluble
– Water soluble
• A balanced diet containing recommended servings of
carbohydrates, fats and proteins will meet the RDA standards
• If you eat a balanced diet, you do not need to take supplements
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WATER
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•
Vital to life (60% of body weight)
Life Processes/functions
•
Drink at least 8 – 8oz glasses a day
•
Limit daily servings of beverages containing caffeine to no more
than three
•
Limit sugared soft drinks; they contain empty calories
•
If you choose to drink alcohol, do so in moderation
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Chief component of blood plasma
Aids in temperature regulation
Lubricates joints
Shock absorber in eyes, spinal cord and amniotic sac
Active participant in many chemical reactions
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http://www.my
pyramid.gov/
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Guidelines for Healthy Eating
•
Make half your grains whole
•
Vary your veggies & Fruits
•
Know your fats/reduce intake
•
Get your calcium-rich foods
•
Go lean with protein
•
Minimize reliance on fast foods/processed
foods
•
Limit artificial sweeteners
•
Restrict “empty” calories/ Healthy Snacks
•
Learn the difference between a craving and
hunger
•
Eat smaller, more frequent meals/avoid
binging
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READING LABELS
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Portion Distortion
• http://hp2010.nhlbihin.
net/oei_ss/PD1/downl
oad/ppt/PD1.ppt
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BODY FAT/BMI INDEX CHARTS
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State Obesity Trends
• http://www.cdc.gov/nc
cdphp/dnpa/obesity/tr
end/maps/index.htm
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Health Risks Associated with
Being Overweight
• Coronary heart disease (Ex. Stroke, Heart Attack)
• Hypertension (High Blood Pressure)
• High Cholesterolemia (High Cholesterol)
• Diabetes
• Premature death
• Physical fitness provides protection from the health
risks of obesity
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REGIONAL FAT DEPOSTION
• Abdominal body fat poses greater health
risks than fat stored in other areas
• Males store more fat
centrally and have
increased health
risks associated
with body fatness
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Male (apple)
Higher health risk
Female (pear)
Lower health risk
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OBESITY CLIPS
YouTube - The Obesity Epidemic (Obesity
#1)
YouTube - Consequences of Obesity
(Obesity #2)
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Disorders Associated with
Being Underweight
• Anorexia Nervosa (not consuming enough calories)
• Bulimia Nervosa (binging and purging, eat and throwing up)
• Anorexia Athletica (no longer enjoys exercising, but feels
obligated to do so, overexercising)
• Female Athlete Triad (emphasizes leanness and low body
weight)
• Muscle Dysmorphia (males) (too low body fat)
• Fear of Obesity
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WARNING SIGNS FOR
EATING DISORDERS
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Drastic change in weight
Pre-occupied with calorie counting
Weighing themselves several times a day/week
Excessive exercise
Binge eating or purging
Odd food rituals (small bites, pushing food around plate)
Eating alone or skipping meals
Using laxatives
Using drugs to curb appetite (smoking)
Warped view of themselves
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Health Risks Associated with
Underweight Eating Disorders
• Hair Loss
• Drastic weight loss
• Loss of menstrual
period
• Blood thickens
• Sleeping Issues
• Loss of muscle tissue
• Heart attack
• Muscle/joint issues
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EATING DISORDER CLIPS
YouTube - Anorexia's Living Face (CBS
News)
YouTube - 'Man-orexia' On The Rise
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FACTORS THAT INFLUENCE
WEIGHT & FAT CONTROL
• Heredity / Genetics
• Lifestyles
– Consumption of excess calories
– Lack of regular physical activity
• Environment
– Easy access to high calorie food makes it harder
to eat properly
– Modern “conveniences” make activity less likely
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Prevalence of Dieting
• 40% of all women
• 25% of all men
Diet products are a
33 billion dollar
industry
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Almost All Diets are
Unsuccessful
• 50% regain all weight
within 2 years
• 5-10% keep weight off
permanently
Why do diets fail?
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Problems with Fad Diets
• Weight loss is often water loss
• Supplements may be dangerous
• Diet may lack essential nutrients
• Metabolism may slow down if caloric intake is very low
• Most (if not all) simply do not work for people long
term!
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Formula for Losing Body Fat
Need to create a caloric deficit
(2 ways to do it!)
– Eat less!
– Exercise more!
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Weight Loss Calculations
1 pound of fat = 3500 calories
Maximum weight loss should be
no more than
1-2 pounds per week
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BENEFITS OF EXERCISE FOR
WEIGHT CONTROL
• Burns calories
• Maintains lean body mass (LBM)
• Increases metabolism
• Promotes greater fat loss
• Suppresses appetite
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SUMMARY TOPICS
• Dieting
• Eating Disorders
• Healthy Eating
• Nutrients
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