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Foods and Nutrition
Unit 1
Nutrition
and
Weight Control
Tonja Bolding
Lakeside High School
Revised 2008
1.1 Match terms related to nutrition and weight control
1. absorption-the passage of nutrients from the gastrointestinal
tract into either the blood or the tissue fluid surrounding the cell
2. amino acids -one of the building blocks of protein
3. appetite-a desire to eat
4. calorie- 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 1.0 g of water
1.0 degrees Celsius.
5. deficiency disease- a disease caused by the lack of a specific
necessary element in the body
6. diabetes mellitus- lack of or inability to use the hormone
insulin, which results in the build up of glucose in the
bloodstream
7. digestion- the process by which the body breaks down food
into useable nutrients
8. fallacy- a mistaken belief
9. fat soluble vitamin-vitamins that are absorbed and
transported by fat; includes vitamins A, D, E. and K
10. glucose-type of simple sugar; the body’s primary energy
source and the only energy source of the brain and
nervous system; the basic sugar molecule from which all
other carbohydrates are built
11. malnutrition- poor nutrition over an extended period of time
which can be caused by an inadequate diet, or the body’s
inability to use the nutrients it takes in
12. metabolism- the process by which living cells use nutrients
in many chemical reactions that provide energy for vital
processes and activities
13. nutrient- chemical substances in food that help to maintain
the body
14. nutrition- the study of nutrients and how they are used by
the body
15. obesity- weighing twenty percent or more above desirable
weight for height, in a adult, defined as a BMI of 30 or more
16. osteoporosis- a condition caused by a calcium deficiency
which results in porous brittle bones and a loss in bone
density
17. Recommended Dietary Allowance (RDA)- suggested levels
of nutrient intake to meet the needs of most healthy people
18. saliva- a mucus and enzyme-containing liquid secreted by
the mouth that begins to break down starches and makes
food easier to swallow
19. taste buds- sensory organs located on various parts of the
tongue
20. trace elements- elements or minerals needed in very small
amounts
21. vitamin- nutrients that don’t provide energy or build body
tissue, but help regulate these and other body processes
22. water soluble vitamins- a vitamin, specifically vitamin C or
one of the B complex vitamins that dissolve in water
1.2 Describe psychological, physiological and environmental
reasons for eating
Psychological
• Food can satisfy emotional needs
– Babies learn to connect food with
warmth and security
– Children associate foods with
pleasurable experiences
– Adults associate food with times of happiness
and security
• Children may eat a certain way because of
examples set by their parents
• Emotions may cause under eating and
overeating
• Food appeals to the senses of sight, taste, and
smell.
– our tastebuds (sensory organs located on various arts of the tongue)
detect sweet, bitter, sour and salty
• Preparing food can be as satisfying as eating it.
Physical
• Food is one of the most basic physical
needs
• Your body needs food to provide energy
for vital process
– walking and climbing
– building and repairing tissue
Food meets 2 basic needs:
- hunger
- health
Environmental
• Food brings people together.
• Preparing and eating food are social activities.
• Family culture has a great impact on the foods
people eat and how they eat them.
• Friends have an affect on the foods you choose.
• The media can affect your food choices.
1.3 Describe effect of nutrition (the study of nutrients and how they are
used by the body) on health and body mass
• Body Mass Index
-A calculation involving a person’s weight and height
measurements.
Healthy Weight
Overweight
Obese
Underweight
BMI 18.5-24.9
BMI 25-29.9
BMI 30+
BMI under 18.5
For more information go to the Centers for Disease Control
and Prevention website:
http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.htm
• The use of BMI is assessing weight has
limitations because it does not take body
composition into account.
• One way to evaluate whether excess body
weight is due to fat or muscle is though a
skinfold test with the use of a caliper.
• A pinch test can be used by grasping a fold of
skin at the back of your upper arm between
your thumb and forefinger. A fold that
measures more than an inch thick is a often a
sign of excess fat.
1.4 Identify food related health problems
• High blood pressure
– often referred to as hypertension
• Heart disease
– smoking and obesity are causes
• Obesity (weighing twenty percent or more above desirable weight for
height, in adult, defined as a BMI of 30 or more)
– one of the major causes of many
health problems
• Underweight
– often suffer from chronic infections, they tire
easily and feel cold in a moderate temperature.
• Malnutrition
– (caused by poor nutrition over an extended
period of time resulting from an inadequate
diet, or the body’s inability to use the nutrients
it takes in)
• Food allergies/food sensitivities
– lactose intolerance
• inability to digest lactose which is milk sugar
– peanuts and peanut butter
– shellfish
• shrimp, crab, clams, oysters
– nuts
• walnuts, pine nuts, cashews
– wheat
• celiac disease is a permanent adverse reaction to
gluten which is a mixture of proteins in the grain
• Vitamin and/or mineral deficiency diseases
(a disease caused by the lack of a specific necessary element in the body)
– anemia: iron
– night blindness: vitamin A
kwashiorkor: protein
scurvy: vitamin c
pellagra: niacin
goiter: iodine
beriberi: thiamin
osteoporosis: calcium
rickets: vitamin D
• Diabetes mellitus (lack of or inability to use the hormone
insulin, which results in the build up of glucose in the bloodstream) is a
health problem that affected 235,000
Arkansans in 2003
– Type I or insulin dependent occurs most
often in children and young adults.
– Type II or non-insulin dependent occurs in adults
over 40 that are overweight and eat diets high in
refined carbohydrates
1.5 Name unhealthy diet practices
• Eating disorder are abnormal eating
behaviors that risks physical and
mental health.
– doctors do not know what causes them
– believed to be triggered by some type of stress
– most often affects young women and teen girls
Common Eating Disorders
Anorexia Nervosa
•
•
•
•
•
•
•
characterized by self starvation
intense fear of weigh gain
distorted body image
blood pressure drops/respiration slows
abnormal hormone secretion/periods stop
body temp drops/sensitive to cold
heart may stop in extreme cases
Allegra Versace, 20 year old daughter
of designer Donatella Versace is
currently undergoing treatment for
anorexia.
Super thin celebrities such as
Mary-Kate and Ashley Olsen have
been accused of having anorexia.
Bulimia
•
•
characterized by binging and purging
thousands of calories (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 1.0 g of water 1.0 degrees Celsius)
•
•
•
are
consumed in a short period of time
food is eliminated by vomiting and/or laxatives
bulimics feel a lack control over their eating
feel guilty and unlike anorexics know their
behavior is abnormal
2006 American Idol runner-up
Katharine McPhee admits to have
battled bulimia for 5 years .
Singer Amy Winehouse
struggles with bulimia
(among other things)
Binge eating disorder
• repeated episodes of uncontrolled eating
• do not take part in an opposing behavior
to prevent weight gain
• most are overweight or obese
Signs of Eating Disorders
•
•
•
•
•
•
•
abnormal weight loss
binge eating
self-induced vomiting
abuse of laxatives and/or diuretics
excessive exercise
absent or irregular menstrual periods
depression
If you suspect that a friend has an eating disorder seek help for them.
• Weight Loss Aids are also considered
unhealthy diet practices.
– special exercise equipment (gimmicks)
– diet pills
– fad diets
Ab Roller
“If it sounds too good to be true,
it probably is.”
• The problem with most aids that promise
quick weight loss is they do not help
people develop new lifestyle behaviors.
• As soon as people stop using these
products they go back to their old eating
and activity patterns.
• These quick fix products are a fallacy (a
mistaken belief) and should be avoided.
1.6 Define basic nutrient (a chemical substance in food that help to maintain
the body) groups, their sources and functions
Nutrients are divided into the following 6 groups:
• carbohydrates
• fats
• proteins
• vitamins
• minerals
• water
CARBOHYDRATES
the body’s main source of energy
Function:
• the body’s main energy source
• help digest fats efficiently
• provide bulk in the diet
3 main types: sugars (simple carbohydrates),
starches and fiber (complex carbohydrates)
Simple Sugars
• Glucose (type of simple sugar; the body’s primary energy source and
the only energy source of the brain and nervous system; the basic sugar
molecule from which all other carbohydrates are built)
is sometimes
called blood sugar
• Fructose (fruit sugar)
• Lactose (milk sugar)
• Maltose (malt sugar from grains)
• Sucrose (table sugar)
Starch
• the most abundant carbohydrate in the diet
• the storage form of energy in plants
Fiber
• plant source that humans cannot digest
• does not provide energy like other carbs
• provides bulk and promotes normal bowel
function
•
•
•
•
•
•
Sources of Simple Carbohydrates
sugar
syrups/honey/molasses
soft drinks
candies
sweets
jams/jellies
Sources of Starch
•
•
•
•
•
•
•
bread
cereal
pasta
rice
corn
potatoes
dry beans and peas
Sources of Fiber
• whole grains and cereals
• fresh fruits
• fresh vegetables
FATS
provides a concentrated source of energy and
helps protect the body from sudden changes
in outside temperature
Functions:
•
•
•
•
provide energy
carry certain vitamins
make food taste good
helps you feel full after eating
Types:
• saturated fatty acids: meat and dairy
• unsaturated fatty acids:
– monounsaturated: canola oil, olive oil, peanut oil
– polyunsaturated: corn oil, safflower oil, sunflower oil
• trans fatty acids: shortening, margarine
Sources of Fat
Visible:
• margarine
• butter
• fat/skin on meat
Invisible
• eggs
• baked products
►saturated fats are solid at room temperature
►unsaturated fats are liquid at room temperature
PROTEIN
composed of carbon, hydrogen, oxygen and nitrogen,
body uses it for growth and maintenance
Functions:
• growth maintenance and repair of tissues
• provide energy
Made up of 20 amino acids (one of the building blocks of protein)
2 types of amino acids:
• essential
–
•
9 that the body cannot make, must get from food
nonessential
–
11 that the body makes
Types of Protein
Complete Protein
• contain all 9 essential amino acids
• sources: animal foods and soybean
• supports growth and maintenance of body tissue
Types of Protein
Incomplete Protein
• missing one or more essential amino acids
• will not support growth and maintenance of body
tissues
• sources: plant foods
Sources of Protein
•
•
•
•
•
•
•
•
•
lean meats
poultry
fish
milk
cheese
eggs
dry beans/peas
nuts
grains
VITAMINS
nutrients that don’t provide energy or build body tissue,
but help regulate these and other body processes
Types of Vitamins
Fat Soluble (A, D, E, K)
• dissolve in fat
• can build up in the body and be dangerous
Water Soluble (C and Bs)
• dissolve in water
• body does not store
• extra carried out in urine
Vitamin A
Function:
• used to make a chemical compound in the eyes need
to adapt to darkness
• promotes normal growth especially in bones and teeth
• Sources:
–
–
–
–
–
–
liver
egg yolks
whole milk
fortified dairy products
butter
fish oil
Vitamin D
Functions:
• to produce the growth of bones and teeth
• helps the body use calcium and phosphorus
Sources:
• eggs
• liver
• fatty fish
• added to milk, cereal, butter
and margarine
“The Sunshine Vitamin”
• The body can make vitamin D with exposure to
the sun.
• Sunlight converts a substance in the skin
• Sun exposure is linked to 30% of all cancers.
• Limit exposure and protect the skin.
Vitamin E
Function:
• dietary antioxidant that significantly reduces the
harmful effects of oxygen on normal body
functions
Sources:
• fats and oils
• liver
• eggs
• whole milk
• dairy foods
• leafy green vegetables
• whole grain breads and cereals
Vitamin K
Function:
• the “blood clotting” vitamin
Sources:
• leafy green vegetables
• cauliflower
• liver
• egg yolks
Vitamin C
Function:
• formation and maintenance of collagen, a protein that
is part of connective tissue
• helps wounds heal and broken bones mend
Sources:
• broccoli
• cabbage
• cantaloupe
• citrus fruits
• green peppers
• leafy green vegetables
• strawberries
Thiamin (B1)
Function:
• helps the body release energy from food
• promotes normal appetite (a desire to eat) and digestion
• keeps the nervous system healthy and prevent irritability
Sources:
• nearly all foods except fats, oils and refined sugars contain
some thiamin.
• no single food is high in thiamin
• wheat germ
• pork products
• legumes
• whole grains
• enriched cereals
Riboflavin (B2)
Function:
• helps cells use oxygen
• help keep skin, tongue and lips normal
Source:
• organ meats: heart and liver
• milk and milk products
• eggs
• oysters
• leafy green vegetables
• whole grain and enriched cereal products
Niacin (B3)
Function:
• keeps the nervous system, mouth, skin,
tongue, and digestive tract healthy
Sources:
• muscle meats
• poultry
• peanuts/peanut butter
Pantothenic Acid (B5)
Function:
• promotes growth and helps the body make cholesterol
Sources:
• organ meats: heart and liver
• yeast
• egg yolks
• brand
• wheat germ
• dry beans
• milk
B6 (Pyridoxine)
Function:
• helps nerve tissue function normally
• plays a role in the regeneration of red blood
cells
Sources:
• muscle meats
• liver
• vegetables
• whole grain cereals
Biotin (B7)
Function:
• needed for the breakdown of fats, carbohydrates
and proteins
Sources:
• kidney and liver
• chicken
• eggs
• milk
Folate/Folic Acid (B9)
Function:
• especially important in the diets of pregnant women
Sources:
• asparagus
• broccoli
• dry beans and peas
• liver
• yogurt
• bananas
• oranges
• strawberries
• whole grain cereals
B12 (Cobalamin)
Function:
• helps in functioning of cells in the bone marrow,
nervous system and intestine
Sources:
• animal protein foods: meat, fish, milk, eggs, cheese
• fortified cereals and breakfast foods
Plant foods do not contain B12, strict
vegetarians should take a supplement.
Anatomy of a Grain
MINERALS
regulate body processes, or become part
of the body tissue
Macrominerals
• Needed in the diet in amounts of 100 or
more milligrams each day
– calcium
– phosphorus
– magnesium
– sodium
– chlorine
– potassium
Calcium
Function:
• combines with phosphorus to build and
strengthen bones and teeth
Sources:
• milk and milk products
Consume foods high in
calcium to prevent
osteoporosis (a condition
caused by a calcium deficiency which
results in porous brittle bones and a
loss in bone density) as
you age.
Phosphorus
Function:
• works with calcium to strengthen bones and teeth
Sources:
• milk and milk products
• meat
• poultry
• fish
• eggs
Magnesium
Function:
• helps cells use proteins, fats, and carbs to
produce energy
• regulate the body’s temperature
Sources:
• whole grains
• nuts
• beans
• meat
• dark green leafy vegetables
Sodium, Chlorine and Potassium
Function:
• maintain the acid-alkali balance in the body
Sources:
• bananas (potassium)
• table salt (sodium and chlorine)
– the RDA for sodium is a maximum of 2,400 mg per day
– this equates to 1 teaspoon of table salt per day
= 2,400mg
Microminerals
• also called trace elements (elements or needed in
very small amounts)
• these minerals have not been shown to
pose a great concern in the diets of most
people in the US
– fluorine
– iron
– zinc
– iodine
Fluorine/Fluoride
Function:
• the development and protection of teeth
Sources:
• drinking water
– where available
• toothpaste
Captain Fluoride
Iron
Function:
• combines with protein to form hemoglobin, which is
the protein pigment in red blood cells that
takes oxygen from the lungs and carries
it to cells throughout the body
Sources:
• liver
• spinach
• salmon
Deficiencies:
• anemia
– common in women and children
Zinc
Function:
• helps wounds heal and aids the functioning of the immune
system
Sources:
• meat
• poultry
• seafood
• whole grains
Iodine
Function:
• the essential part of the thyroxine,
a hormone produced by the thyroid
gland that regulates metabolism (the process
by which living cells use nutrients in many chemical reactions that provide
energy for vital processes and activities)
Sources:
• iodized salt
• seafood
• seaweed
– nori is dried seaweed used to wrap sushi
WATER
regulates all the body processes and is essential to life
• People can live more than a month without
food, but only a few days without water.
• Between 50 and 75 percent of your body
weight is water.
• It is found both inside and outside all your
cells.
Function:
• aids in digestion and cell growth and
maintenance
• lubricates joints
• regulates body temperature
Sources:
• about 54% comes from the liquid you drink
such as coffee, tea, juice, soda, etc.
• about 37% from water intake
• the rest from various foods containing water
such as lettuce and when the body releases
energy for carbs, fats and proteins
Water Requirements
• Some nutrition experts suggest and easy way
to figure your daily water needs:
body weight divided by two=oz of daily fluid intake
Ex. 160 lb person should drink 80 oz of fluid/daily
More water is need by those suffering from fever,
diarrhea, high-protein diets and
living in hot climates.
Digestion
(the process by which the body breaks down food into useable nutrients)
•
The digestive process begins in the mouth when chewed
food mixes with saliva (a mucus and enzyme containing liquid secreted by
the mouth that begins to break down starches and makes food easier to swallow)
•
The swallowed food enters the esophagus, which runs from
the mouth to the stomach.
• The stomach churns the food and mixes it with gastric acid.
• In the small intestine, absorption(the passage of nutrients from the
gastrointestinal tract into either the blood or the tissue fluid surrounding the cell)
takes place
• In the large intestine, some of the water and electrolytes are
removed from the food, then it travels to the colon.
• Solid waste is then stored in the rectum until it is excreted via
the anus.
1.7 Explain MyPyramid including divisions, physical activity
and recommended serving allowances
• The food guide pyramid was revised
April 19,2005
• The following website will be used to study
this revision
• www.mypyramid.gov
*See separate “MyPyramid” Powerpoint
1.8 Name careers related to nutrition and weight control
• Dietician
– food service
– hospital
– education
– research
• Personal Trainer
• Fitness Instructor
– aerobics
– pilates
– yoga
• Sports medicine