Download Chapter 3 part I, Nutrition

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Objectives for nutrition:
Describe the functions and purposes of the
essential nutrients Carbohydrates, Fats,
Proteins, vitamins, minerals and water.
Objectives, continued:
Describe the importance of a healthy diet
 Describe what needs to be in a healthy diet
 Describe the definition of an antioxidant
and why it is important.
 Describe at least one disease that is
affected by nutrition
 Describe the food pyramid
Objectives continued:
Describe two changes you can make to
improve your diet.
 Describe what sugar does to your body.
 Describe the relationship between nutrition
and stress.
 Describe two ways to improve dental
The food pyramid (on page 54 there is also a chinese
food pyramid)
Nutrition and Health:
We now have diseases of excess and
imbalance, compared to years ago when we
had diseases of deficiencies: scurvy and
 Coronary Heart Disease, stroke, and noninsulin dependent diabetes are connected to
 Cancer is connected to nutrition
30% of cancers are related to dietary factors
 Intake of fruits and vegetables can cut
cancer risk in half.
The Dietary Reference Intakes (DRI) were
developed to prevent deficiency diseases
and to guide the consumption of more than
50 nutrients
Recommended diet:
Complex carbohydrates, low in fats, high in
fiber, high in protein, low in calories
* Eliminate processed foods and sugars
* Try incorporating soy products for meat
* Eliminate saturated fats
* Use monounsaturated fats: olive oil,
canola, and peanut oil
Essential Nutritients:
Carbohydrates, Proteins and fats are
macronutrients because they are required by
the body in large amounts.
 Minerals and vitamins are micronutritients
because they are required by the body in
smaller amounts.
 Carbohydrates, Proteins and fats are energy
nutrients because they provide energy.
Is the amount of heat required to raise
the temperature of a gram of water
1o C
Calories, continued
A gram of carbohydrates provides 4 calories
 A gram of protein provides 4 calories
 A gram of fat provides 9 calories
 55%-60% of our calories, carbohydrates
 25-30% from fat
 15% from protein
Antioxidant vitamins:
are C, E, and carotenoids
 are helpful because they are protective and
help neutralize the activity of free radicals
 Free radicals are naturally produced
chemicals that arise from normal cell
activity: such as when the body uses oxygen
or is exposed to a toxin, tobacco smoke, etc.
Free radicals,
Free radicals damage cells and can lead to
cancer, high cholesterol, cataracts and
 Free radicals contribute to about 50
Nutrition and Ethnicity:
Infant mortality rates are 22 times higher for
African-Americans and 12 times higher for
Native Americans.
 Vietnamese women suffer from cervical
cancer at nearly 5 times the rate of other
 Native Americans suffer from diabetes at
nearly 3 times the average rate.
Nutrition and ethnicity, continued
African-Americans suffer 70% higher rates,
and prevalence of diabetes among Latinos is
nearly double.
 Racial and ethnic minorities make up 25%
of our population, yet they account for 54%
of all AIDS cases.
What do you think are some of the
reasons for these statistics?
Social reasons
Economic reasons
Dining out and organic foods:
Make sure to study page 259: What is good
on the menu.
 Organic foods are pesticide and chemically
free;can get them much cheaper at the
farmer’s markets.
 Organic foods have more “chi”.
Are you an emotional eater:
Do questions on page 61
How to change old eating habits:
Start small, one to two changes per day, do
not try to change your whole diet.
 Chose from groups of foods you like.
 Sit down and appreciate your food,
blessings, give thanks, enjoy how it looks,
Getting the wastes and toxins out.
 Just as important to eating a healthy diet.
 Water and exercise assists us in proper
 Eating bran, whole wheat, fruits and
vegetables helps to keep us regular
In summary:
Everything you eat affects your physical,
emotional, spiritual and financial wellbeing.
 Try to eat at least 5 fruits and vegetables
each day.
 Drink at least 6 glasses of water each day.
 Try to eat at least 3 proteins each day.
 Stay away from fast foods, and processed