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Food & Nutrition
Unit 1—Nutrition & Weight Control
1.1—22--Terms
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Obesity
Malnutrition
Diabetes Mellitus
Calorie
Absorption
Taste Buds
Nutrition
Saliva
Digestion
Fat Soluble Vitamin
Metabolism
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Amino Acid
Fallacy
Deficiency Disease
Osteoporosis
RDA
Nutrient
Appetite
Glucose
Vitamins
Trace Elements
Water Soluble Vitamin
1.
• The passage of nutrients from the
gastrointestinal tract into either the blood
or the tissue fluid surrounding the cells--
1.
• Absorption
2.
• One of the building blocks of protein
molecules--
2.
• Amino Acid
3.
• A desire to eat--
3.
• Appetite
4.
• A measurement of the amount of energy
produced when food is burned by the
body; in science, it is the amount of energy
needed to raise the temperature of 1 gram
of water 1 degrees Celsius--
4.
• Calorie
5.
• A disease caused by the lack of a specific
necessary element in the body—examples
include pellagra, rickets, anemia, goiter,
kwashiorkor, night blindness &
osteoporosis--
5.
• Deficiency Disease
6.
• Lack of or inability to use the hormone
insulin, which results in the build up of
glucose in the bloodstream--
6.
• Diabetes Mellitus
7.
• The process by which the body breaks
down food into useable nutrients--
7.
• Digestion
8.
• A mistaken belief--
8.
• Fallacy
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• Vitamins that are absorbed & transported
by fats—includes Vitamins A, D, E & K--
10.
• Type of simple sugar; The body’s primary
energy source & the only energy source
for the brain & nervous system—the basic
sugar molecule from which all other
carbohydrates are built--
9.
• Fat Soluble Vitamins
10.
• Glucose
11.
• Poor nutrition over an extended period of
time which can be caused by an
inadequate diet or the body--
11.
• Malnutrition
12.
• Process by which living cells use nutrients
in many chemical reactions that provide
energy for vital processes & activities--
12.
• Metabolism
13.
• Chemical substances in food that help to
maintain the body--
13.
• Nutrient
14.
• Study of nutrients & how they are used by
the body--
14.
• Nutrition
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• Weighing 20 percent or more above
desirable weight for height—In an adult,
obesity is defined as a body mass index of
30 or more--
15.
• Obesity
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• Condition caused by a calcium deficiency
which results in porous, brittle bones & a
loss in bone density--
16.
Osteoporosis
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• Suggested levels of nutrient intake to meet
the needs of most healthy people--
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• RDA
• Recommended Dietary Allowances
18.
• A mucus & enzyme-containing liquid
secreted by the mouth that begins to break
down starches & makes food easier to
swallow--
18.
• Saliva
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• Sensory organs located on various parts
of the tongue--
19.
• Taste Buds
20.
• Elements or minerals needed in very small
amounts--
20.
• Trace Elements
21.
• Nutrients that don’t provide energy or build
body tissue, but help regulate these &
other body processes--
21.
• Vitamins
22.
• A vitamin, specifically Vitamin C or one of
the B complex vitamins, that dissolves in
water; are not stored by the body--
22.
• Water Soluble Vitamins
1.2
• Describe psychological, physiological &
environmental reasons for eating—
• Food satisfies certain emotional needs
• We connect food with warmth & security
• Food is associated with pleasurable
experiences
• Food is shared with times of happiness
• Emotions can cause over eating & under
eating
Reasons to Eat…
• We find comfort in foods we like
• Food often makes up for negative feelings—
anger, frustration, inadequacy
• Food appeals to the senses—taste, sight, smell
• Food appeals to our need for social contact
• We enjoy the appearance, flavors, aroma
• Preparing food well can be an uplifting &
creative outlet
1.2.1
• Analyze influences of environment, family,
culture, technology & lifestyle on food choices—
• If our families like or dislike certain foods—we
usually do also
• A family’s heritage is taught through cultural
foods
• Many families take less time today to eat
together & communicate
• Working moms may need to give someone else
the job of shopping & cooking
Food Choices…
• Busy lifestyles contribute to eating junk
foods instead of nutritious meals
• Families eat out more often than ever
• More convenient foods are available &
cost more (are full of preservatives)
• More “singles” are present in homes so
smaller portions are needed
• Many are enjoying cooking as a leisure
time activity
Food Choices…
• More ‘carry out’ foods are purchased
• Many are eating ‘lighter’ meals to stay in
shape
• Many are trying more ethnic foods
• Buffets are popular for socializing
1.3
• Describe the effects of nutrition on health
& body mass—You are what you eat!
• If the right food your body needs is not
eaten: growth, repair & regulation of
various body processes does not take
place
• Effects of nutrition can be long-lasting
• Your life span can be affected by food
choices
Effects of Nutrition
• All nutrients help build cells & tissues—
regulate body processes like breathing
• No single food supplies all the nutrients
the body needs to function
• You need over 50 nutrients for good health
• They can be divided into 6 groups
• A diet that meets the body’s needs
contains nutrients from all 6 groups in the
right proportions
1.3.1-• Describe nutritional concerns for individuals throughout
their lifecycle—
• Age, body size, physical state affect nutritional needs
• Children need more nutritional food because they are
growing rapidly
• A larger person needs more nutritional food than a
smaller one
• An injured person needs more nutrients to heal properly
• Each stage of a person’s lifecycle is affected by diet
• Each stage has different nutritional needs
Nutrition Through the Lifecycle..
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Prenatal to Old Age:
1. Prenatal (before birth)—
Mom nourishes fetus through her body
The foods mom eats must supply the nutrients needed
by the fetus—if not, nutrients will be taken from mom’s
tissues causing nutrient deficiencies
• 1st Trimester—(3 months)—Folate (Folic Acid) prevents
neural damage to the baby’s brain & spinal cord—
especially needed during this time—is obtained from
fortified foods & supplements—prenatal vitamins!
Nutrition Through Lifecycle…
• 2nd Trimester—All essential nutrients increase to
build baby’s tissues—Protein for well formed
bones & strong teeth
• Iron supports growth of the fetus
• 2.Infancy—A healthy diet is more important
during the 1st year of life than at any other time
in the lifecycle! The infant’s weight has tripled—
length is one & ½ times birth length
• Breast milk--fosters brain development, easy to
digest, contains immune substances that resist
infections, protection from developing allergies
Nutrition Through Lifecycle…
• Infant formula—provide suitable amounts of
nutrients to nourish baby
• Cow’s milk, egg white, orange juice, wheat,
peanuts should not be given—is very difficult to
digest & can cause choking
• Solid foods—should be gradual around 5
months of age:
• Iron fortified baby cereal—rice
• Single pureed vegetables & fruits
• Strained meats
• Food mixtures
Nutrition Through Lifecycle…
• Fortified—Food products to which nutrients have
been added in greater amounts than what would
naturally occur in the food
• Cup with 2 handles can be used around 6
months
• Introduce fortified juice (apple) for Vit C
• At age 1—chew breads
• Always supervise when eating to prevent
choking
Nutrition Through Lifecycle…
• 3. Preschool—plan all meals around My
Pyramid.gov—A visual plan grouping foods of
similar nutritive values into categories & giving
recommended number of daily servings for each
category
• Baby becomes taller & thinner
• Have unpredictable eating habits
• Have definite likes & dislikes
• Should not force eating
• Prefer 6 small meals instead of 3 large ones
• Like bright colors & finger foods
Nutrition Through Lifecycle…
• 4. Elementary years—Parents should not use
food as a punishment or reward
• Amount of food depends on growth rate &
physical activity
• Prefer mild flavored foods—easy to handle
• 5. School Age—Breakfast should supply ¼ of
day’s total nutrients (does not have to be
traditional breakfast foods)
• Snacks can provide missing nutrients (fresh fruit,
raw vegetables, cheese cubes, custard, raisins,
crackers, peanut butter)
Nutrition Through Lifecycle…
• Do not feed them high sugar—junk foods & koolaid
• Children do not have the decision-making skills
to make wise lifestyle choices
• Obese children become obese adults!
• 6. Teens-Undergo a growth spurt (period of
rapid growth)—girls (10-14) need 2200 calories
a day—boys (12-17) need 2800 calories a day
• Teens need as many nutrients as adults
Nutrition Through Lifecycle…
• Busy schedules, skipped meals, reducing
diets, junk foods make it difficult for teens
to meet their daily nutritional needs
• Snacks are eaten almost constantly—
should be nutritious: fresh fruit, juices,
cheese, yogurt, fresh vegetables,
sandwiches, homemade cookies (made
with raisins, nuts, oatmeal & whole wheat
flour)
Nutrition Through Lifecycle…
• 7. Adulthood—The need of Vitamins & Minerals never
decreases
• Adults have busy schedules, jobs, family responsibilities,
outside activities (do not eat properly)—fast food is often
eaten on the run
• Snack foods replace breads, fresh fruit, vegetables,
should eat sandwiches with whole grain bread
• Busy families could cook several meals in one day &
freeze for dinner during the week
• Should eat raw vegetables, fresh fruit, fat-free milk, lean
meats
• Limit salt, sugar & fat!
Nutrition Through Lifecycle..
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8. Old Age—have a limited income
Rising food prices & medication costs
Difficulty shopping
Loneliness makes eating unappealing
Skin becomes less elastic
Heart works less efficiently
Mucous lining in the stomach becomes thinner
Changes in the gastric glands cause digestive problems
Organs, tissues are less active
Dental problems are present
Often decrease in physical activity
Nutrition Through Lifecycle…
• Have a lower basal metabolism
• Require fewer calories
• Osteoporosis is present in bone (needs calcium
supplements)
• Need to increase low impact exercise—(walking,
dancing, gardening)
• Convenience products are advised because
they take less effort to prepare
• Precut frozen or canned vegetables can be
substituted for fresh
1.3.2
• Compute BMI—
• Federal guidelines define weight groups
by Body Mass Index—a calculation of
body weight & height
• Divide your weight in pounds by the
square of your height in inches—then
multiply this figue by the constant 705
BMI..
• Someone who is 5 feet 9 inches tall &
weighs 145 pounds would calculate BMI:
• (145 pounds divided by 69 (2) inches) x
705
• (145 divided by 4,761) x 705
• 0.0305 x 705=21.5 (rounded) BMI
BMI
• For adults, healthy weight is defined as a
BMI of 18.5 to 24.9
• Someone with 25 to 29.9 is said to be
overweight
• If BMI is 30 or more, person is considered
obese
• If BMI is below 18.5, person is considered
underweight
1.4
• Identify food related
health problems—
• HBP—High Blood
Pressure
• Heart Disease
• Lactose Intolerance
• Diabetes I & II
• Food Allergies
• Food Sensitivities
• Obesity
• Vitamin & Mineral
Deficiencies
• Underweight
• Malnutrition
Health Problems…
• HBP—Hypertension
• Involves an excess force on the walls of the
arteries as blood is pumped from the heart
• Normal blood pressure reading is 120/80
• 1st #--pressure on the arteries when the heart
muscle contracts
• 2nd #--pressure on the arteries when the heart is
between beats
• Affects 20-25 % of adult population in U.S.
• Is a strong indicator of heart disease
• Damages walls of arteries-accumulating plaque
Heart Disease..
• Fats in the diet & body play a major role in the
health of your heart (saturated fats—animal
sources & trans-fatty acids—bad)
• CHD—Coronary heart disease—heart & blood
vessels—leading cause of death in U.S.
• Arteries are the blood vessels that carry oxygen
& nutrients to body tissues
• Cholesterol (fatty compounds) attach to artery
walls forming a buildup of plaque
• Plaque forms early in life in everyone’s vessels
Heart Disease..
• Plaque narrows & hardens arteries—
Atheroscierosis—most common form of heart
disease
• Heart has to work harder to pump blood through
narrowed arteries—causing strain which raises
blood pressure
• Blood clots can form as plaque cuts off blood
supply to tissues fed by arteries
• Plaque buildup in the artery feeding the heart
muscle can lead to a heart attack
Heart Disease..
• Plaque buildup leading to the brain can cause a
stroke
• Most attacks occur after age 65—healthy
lifestyles when young will help prevent heart
disease later in life
• Males have more attacks than females
• African Americans are twice as likely to have
attacks & high blood pressure
• Blood relations with attacks are a risk factor
Heart Disease..
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Exercise more—handle stress better
Lose excess weight & low fat diets help
Stop smoking if you have started
Smokers have 2-4 times more risk of
attacks than nonsmokers
• Blood vessels constrict which might be
narrowed with plaque
• Heart must work harder to get needed
blood & oxygen to cells
Diabetes I & II
• Lack of an inability to use the hormone insulin
• Sugars & starches eaten are converted to
glucose entering blood stream
• Insulin regulates blood glucose level by
stimulating cells to pull glucose from
bloodstream
• When body does not make enough insulin or
use it correctly glucose builds up in bloodstream
• 2 types--
Diabetes I
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Insulin-dependent Diabetes
Pancreas not able to make insulin
Most often in children & young adults
Must take injections of insulin to maintain
normal blood glucose levels
Diabetes II
• Non-insulin--dependent Diabetes
• Body cells do not respond well to the insulin the
pancreas makes
• This type is most common
• Usually occurs in adults over age 40
• People who are overweight--eating refined
carbohydrates & low in fiber are at risk
• Early stages can be controlled with diet &
exercise
• Later stages must take insulin injections
Diabetes..
• Both types tend to run in families
• Symptoms: excessive hunger & thirst,
weakness, irritability, nausea, changes in
eyesight, slow healing cuts, drowsiness,
numbness in legs, feet, fingers
Lactose Intolerance..
• Inability to digest Lactose—main
carbohydrate in milk
• Caused by a lack of digestive enzyme
Lactace which is needed to break down
Lactose
• Many experience gas, cramping, nausea,
diarrhea when consuming dairy products
• Tends to develop as people age
Lactose Intolerance..
• Milk & milk products are the chief sources of
Calcium & Vit D in the diet (build strong bones &
teeth)—important for children & pregnant
women
• Yogurt, cheese, buttermilk—Lactose is changed
to lactic acid or broken down into glucose &
galactose during culturing process
• Add Lactose pills or Lactase drops to dairy foods
Food Sensitivities
• Reaction to foods that do not involve the
production of antibodies by the immune
system
Allergies
• The immune system is the body’s defense
system –made up of tonsils, thyroid, lymph
glands, spleen & white blood cells
• Immune system protects body against disease &
foreign materials that enter the blood
• A food allergy is a reaction of the immune
system to certain protein found in food
• The protein that stimulates the immune system
to produce antibodies is called an allergen
Allergies
• When an allergen enters the body, the
release of antibodies leads to allergy
symptoms
• Vomiting, stomach pain, intestinal distress,
skin rashes, sweating & breathing
problems are symptoms of food allergies
• Most people are allergic to 1 or 2 foods
• (Nuts, eggs, milk, soybeans, wheat)
Obesity
• BMI of 30 or more
• Consuming more calories than needed
• Build fat stores & not burning energy (no
exercise)
• As fat stores increase, the number of
blood vessels must increase to nourish
added tissue creating more work for the
heart—increasing blood pressure
Obesity
• High blood pressure causes blood vessels
to become stretched & injured
• Points of injury attract cholesterol adding
plaque buildup
• With high blood pressure, blood vessels
use their elasticity
• Overweight people usually have shorter
life spans, increase risk for diabetes, high
cholesterol & high blood pressure
Obesity
• Medical problems are sometimes the
problem
• Not enough exercise
• Overeat for social & emotional reasons
(anger, frustrations, depression, boredom,
happiness, unhappiness, comfort,
security)
• We eat out of habit
• Too many snacks with T.V. & parties
Obesity
• Eating out too often—choosing high fat
foods & sugar
• Overeating during holidays & never
loosing excess
• Ads encourage people to eat
• Food is available everywhere we go
Underweight
• Need to build up body tissue
• 1. Take part in muscle building activities
(weight lifting)—just adding body fat would
be unhealthy
• 2. Consume more calories than the body
needs—adding 700-1,000 calories to their
daily diets will provide fuel for weight lifting
& allow for a gradual weight gain
Underweight
• Not eating enough food to meet the body’s
needs can cause a person to be underweight
• Inability to use food properly
• A stressful environment
• Suffer from more infections
• Tire easily
• Feel cold when temperature is moderate
• Feel embarrassed when wearing tight clothing
Vitamins
• Essential nutrient needed in tiny amounts to regulate
body processes
• Needed for chemical reactions involved in releasing
energy from other nutrients
• Each Vitamin has a specific function
• They assist with nutrient metabolism, energy production
& release, tissue maintenance, normal digestion,
infection resistance
• Are organic compounds made of different elements
bonded together & 1 is carbon
• Deficiency disease-lack of Vitamin D-Rickets
• Lack of Vitamin C-scurvy
Minerals
• Needed in small amounts to perform various
functions
• Inorganic elements—do not contain carbon
• Examples are Calcium, Phosphorus, Iron
• 16 are important in your diet
• 2 Types: 1--Microminerals--trace--less than 100
mg a day
• 2--Macrominerals--major--more than 100 mg a
day
Minerals..
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Make up 4% of body weight
Help enzymes complete chemical reactions
Become part of body compounds
Nerve functioning & muscle contractions
Promote growth
Acid-base balance
Body-fluid balance
Osteoporosis-deficiency of Calcium for bones
Malnutrition
• Poor nutrient diet
• Results from some condition that prevents
the body from using nutrients
• Range from underweight to stunted growth
to progressive destruction of body tissue
• Most common indicator is low protein
intake—Kwashiorkor
1.5
• Name unhealthy diet practices—
• 3 common eating disorders:
• 1. Anorexia Nervosa—self-starvation, intense fear of
weight gain (psychological roots)—starvation—causes
some body processes to slow down or stop
• Blood pressure drops
• Hormone secretions become abnormal
• Body cannot absorb nutrients properly
• Body temperature drops
• Sensitivity to cold increases
• Heart cannot function properly & sometime stops
2. Bulimia Nervosa
• Consumes many calories in a short time—
then purges
• May fast or exercise to excess—use
laxatives
• Upset the body’s chemical balance
• Causes fatigue & heart abnormalities
• Harms teeth, gums, esophagus, stomach
3. Binge
• Repeated episodes
• Uncontrolled eating
• Causes overweight
1.5.2
• Create a project that exhibits the
causes/effects of being underweight &
overweight--
1.6
• Define basic nutrient groups & their
sources & functions—
• 1. Carbohydrates
• 2. Fats
• 3. Proteins
• 4. Vitamins
• 5. Minerals
• 6. Water
1. Carbohydrates
• Helps use proteins for growth &
maintenance instead of energy
• Helps digest fats efficiently
• The body’s chief source of energy
• *Includes starches, sugars, cellulose
(fibrous material found in plants—fresh
fruit, vegetables, nuts, whole grain cereals,
dried fruit—cannot be digested—moves
waste through intestines)
1. Carbohydrates..
• Glucose—simplest form of sugar molecules—
called blood sugar
• Starch—most abundant CHO in the body—
sources are roots, seeds, tubers-must be broken
down into glucose
• Adults need 20-35 grams of fiber in daily diet
• CHO reduce the time carcinogens (cancer
causing agents) in food remain in the body
• Other food sources-pasta, legumes, breads,
crackers
2. Fats
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Important energy source
Carry certain vitamins through the body
Makes food taste good
Makes baked foods tender
Makes you feel full after eating
Cushions internal organs
Provides a layer of insulation-maintaining body
temperature
• Are part of the membrane that surrounds every cell in
the body
• Can be visible & invisible
2. Fats
• *High fat foods: butter, margarine, salad dressings, oil,
vegetable shortening, egg yolks, dairy products, meats,
avocados
• Too much fat in the diet leads to weight problems
• No more than 30% of daily calories should come from fat
• 20% of the 30% fat source should come from
unsaturated fat (plants & liquid at room temperature)
• 10% of this 30% fat source should come from saturated
fat (animal & solid at room temperature)
• Cholesterol-fatlike substance found in every cell of body
3. Proteins
• Found in every body cell
• Made up of amino acids (20)
• Body needs these for growth & formation
of new tissue
• Maintenance & repair of tissue
• *Sources—lean red meat, poultry, fish,
milk products, eggs, dried beans, peas,
nuts
3. Proteins
• 3 Types:
• 1) Complete—contain all 9 essential amino
acids—found in animal foods *(meat, poultry,
fish, milk, cheese, eggs, soy beans)
• 2)Partially Complete—will maintenance body
tissues but not support growth—missing some
essential amino acids *(legumes, dried beans &
peas)
• 3)Incomplete—missing amino acids—will neither
support growth or provide for normal
maintenance—plant foods
4. Vitamins
• Complex organic substances
• Needed in small amounts for growth,
maintenance, reproduction
• Are not produced by the body
• Received through a nutritional diet
• *Sources: Liver, vegetables, fruits, fish oils,
fortified dairy products (adding nutrients that
were never there) whole grains, enriched cereal
products (adding nutrients to replace those lost
through processing)
4. Vitamins
• 1) Fat Soluble—dissolve in fats-can be
stored in fatty tissues of the body –
Vitamins A, D, E, K
• 2) Water Soluble—dissolve in water-not
stored by the body (consume daily)Vitamin C & B Complex
• B Vitamins: Thiamin, Niacin, Riboflavin
5. Minerals
• CHO, Proteins, Fats & Water make up 96% of body
weight—Inorganic substances make up the other 4%
• Become part of bones, tissues, fluids
• 21 Minerals are needed for good health
• 2 Types:
• 1) Macrominerals—found in large amounts (Calcium,
Phosphorus, Magnesium, Sodium, Potassium, Chlorine)
• 2) Microminerals—Trace elements—found in small
amounts (Iron, Iodine, Zinc, Fluorine)
• *Sources—milk products, yogurt, cheese, fish, leafy
green vegetables, broccoli, eggs, poultry
Water
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Must be present for body to function
50-75% of body weight is water
Found inside & outside all cells
Aids proper digestion, cell growth & maintenance
All chemical reactions rely on water
Lubricates the joints & body cells
Regulate body temperature
8 glasses daily should be consumed
*Sources: water, milk, clear soups, coffee, tea, fruit
juices, beverages, lettuce, watermelon
1.6.1
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Match nutrients with sources & functions—
Water
Vitamins
Proteins
Fats
Carbohydrates
Minerals…(nutrient chart)
1.7
• Explain MyPyramid including divisions,
physical activity, recommended serving
allowances
• MyPyramid—visual representation of an
eating plan designed to help people
choose nutritious diets
• Groups foods of similar nutritive values
into categories & gives a recommended
number of daily servings for each category
MyPyramid.gov
• Orange--Grains (bread, cereal, pasta)—6 oz
• Green—Vegetables (broccoli, cauliflower,
carrots)—2 ½ cups
• Red—Fruit (plums, peaches, apricots)—2 cups
• Blue—Milk (yogurt, milk, cheese)—3 cups
• Purple—Meat & Beans (dried beans & peas,
poultry, beef)—5 ½ oz
• Yellow—Fats & sweets—(candy, butter,
margarine)—use sparingly
My Pyramid.gov
1.7.1
• Analyze nutritional value of personal daily
food intake—
• Nutrient Chart--
1.7.2
• Plan menus to meet nutritional needs—
• Assignment
1.7.3
• Interpret the 6 main messages of the
anatomy of MyPyramid--
1.7.4
• Develop a personalized nutrition plan
using MyPyramid.gov—
• Assignment
1.8
• Name careers related to nutrition & weight
control—3 groups:
• 1-Foodservice Industry
• 2-Food Handling Industry
• 3-Education & Business
• *As we eat more meals away from home,
the need for eating establishments &
skilled staff increases!
Places to Work•
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Coffee shop
Snack bar
Fast-Food chains
Restaurants
Private clubs
School Cafeteria
Hotels
Hospitals
Institutions
Registered Dietitians
• Design a weight management plan suited
to individual needs
• Recommend vitamin & mineral
supplements
Careers in Food
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Chef
Baker
Salad maker
Bus person
Host
Head waiter
Waiter
Assistant cook
Cashier
Grill cook
Government Inspector
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Cook
Restaurant Manager
Dishwasher
Custodians
Restaurant owner
Caterer
Farmer
Food Broker
Stocker
Food retailer
Meat Cutter
Careers in Food
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Teacher
Extension Agent
Consumer Specialist
Food Researcher
Food Consultant
Food Author
Food communications
Food Editor
Food Stylist
• Food Photographer
1.8.1
• Research careers related to nutrition &
weight control—
• Assignment