Download PRINCIPALS OF NUTRITION

NUTRITIION
CHAPTERS
4&5
YOU ARE WHAT YOU EAT!
Write a brief paragraph about
what this statement means to
you.
What is Nutrition?
Study of the way the
substances in food affect
our health and also why
we make the food
choices we make.
Your Thoughts about Nutrition
• Nutrition is not so important to me, I just
want to be able to eat lots of food.
• I eat whatever I want, but I sometimes
worry about the types of food I eat.
• I feel best when I eat nutritious foods.
• I like to make my own decisions about
what I eat, but often I eat what everyone
else is eating.
Thoughts on Nutrition
• If I take a vitamin pill in the morning, I do
not have to worry about what I eat.
• My health will suffer if I don’t eat well.
• The food I eat has nothing to do with the
way I feel.
• I would really like to change my eating
habits.
I would rather eat….
• Eat what taste good
• Eat a nutritional balanced
meal.
• Eat what my friends eat.
• Eat what looks good!
• Eat what tastes good!
• Eat what smells good!
• Eat what I like and nobody else likes
• Eat what my friends eat
• Eat what my family eats.
• Eat what my friends eat
• Eat a nutritionally balanced
meal
• Eat whatever I like
• Bring lunch from home
• Eat in school cafeteria
• Eat lunch in a fast-food
restaurant
Compare nutrition to the game
of baseball.
Good nutritional choice = hit
What would your nutritional
choice average be for today?
KEY FACT
HUNGER is the
PHYSICAL NEED for
food;
Everyone is born with
feelings for hunger.
Symptoms of hunger include:
• Weakness
• Dizziness
• Nausea
• Loss of concentration
How do we get rid
of hunger?
By eating
The question is –
Just how much do
we eat?
As a society what messages are
we sending about how we feel
about our food selection?
More is better
&
Is the meal a good meal or a
good deal
APPETITE is the
desire for food
Appetite can be
influenced by:
• Taste
• Texture
• Aroma
• Health
• Weather
• Culture
• Religion
• Advertising
Advertising and Food Groups
• Candy and gum
• Cookies and crackers
• Noncarbonated soft
drinks
• Meats and poultry
• Vegetables
• Citrus fruits
•
•
•
•
Cereals
Shortenings and Oil
Desserts
Carbonated soft
drinks
• Macaroni and
spaghetti
• Cheese
ORDER OF ADVERTISING
•
•
•
•
•
•
Cereals
Candy and gum
Shortenings and Oil
Cookies and Crackers
Desserts
Noncarbonated soft
drinks
• Carbonated soft
drinks
• Meats and poultry
• macaroni and
spaghetti
• vegetables
• cheese and citrus
fruits
Hunger
Appetite
When hunger &
Appetite work
together they are
balanced.
Hunger & Appetite become
unbalanced when one:
1.Eats when not hungry
2.Eats when depressed
3.Eats from habit
To have the right
balance between
hunger & appetite –
You need to
understand when
and why you eat.
Food selection should
be based on sound
nutritional practices
Energy Balance
•INPUT = OUTPUT
•INPUT > OUTPUT
•INPUT < OUTPUT
How has our diet
Changed over the last
100 years?
Foods I eat
Foods that have emotional meaning to me:
Foods my ancestors ate and that my family still eats:
Foods I eat because they are plentiful where I live:
Foods I eat because of my lifestyle:
Foods I eat that originated in another country:
Foods I eat with friends:
Foods I eat because of social traditions:
Occupation
Household
structure
Income
Knowledge
personality
Eating behavior
Health
beliefs
Location of
residence
Cultural
background
Religious
beliefs
Why should eating
patterns be important
to us?
Why is being
overweight
such a problem for
young
People?
Young people that are
overweight are more
likely to become
OBESE adults
Diet is related to six(6)
of the ten(10) leading
causes of death in the
United States.
Adequate nutrition requires
adequate intake of 6 essential
nutrients
• Carbohydrates
• Fats
• Proteins
That provide energy in the form
of calories.
•Vitamins
•Minerals
•Water
That allows the body to
use the other nutrients
What is a calorie?
1 calorie is the amount
of heat necessary to
increase the temperature
of 1 gram of water by 1
degree centigrade.
Food is measured in
Kilocalories (1000)
120 Calories = 120,000
Typical portions often contain multiple
“servings”
How Does Your Diet Compare?
List the servings
of food you ate
during one day in
the appropriate
categories under
My Selections.

Compare your
eating habits to
those suggested
by the Food
Pyramid

Portion Sizes
Have students bring a glass from
home and estimate whether it
contains one serving size.
Serving of juice = 4 ounces.
Most glasses used by students =
10-16 ounces.
Average super-sized meal contains
1500–2000 Calories.
Estimating Portion Sizes
• Palm of hand or a deck of cards is same
size as one serving.
• One serving size of rice or pasta = size of
a tennis ball or about the size of fist.
• One serving of cheese is about the size of
one domino or two fingers.
• Large portion sizes and sedentary
lifestyles are linked to overweight and
obesity.
Portion Sizes
• Have students bring a glass from
home and estimate whether it
contains one serving size.
– Serving of juice = 4 ounces.
– Most glasses used by students = 10-16
ounces.
• Average super-sized meal contains
1500–2000 Calories.
• Lack of exercise exacerbates
problems caused by large portion
sizes.
Soft drinks are a major
source of hidden Calories.
Importance of Reading Food Labels
• Different categories of nutrients are described
on labels.
– Grams protein
– Grams total carbohydrate
– Grams sugar
• Not all sugar in food is added
• Substances ending in “ose” are sugars
• Important to notice
– How many serving sizes are within a package?
– How many grams of fats are reported as
saturated fat?
• Saturated fat contributes to heart disease.
• Less than 30% of total Calories consumed
should come from fat.
• Fats provide fewer than 30% of the total
Calories in true low-fat foods.
Estimating Serving Sizes
tennis ball
domino
pancake = CD disc
baseball
deck of
cards
1 teaspoon = 16 oz bottle cap
postage
stamp
Portions and the American sizes
7 – Eleven drinks
1973 – 12-ounce and 20-ounce
1976 – 16-oz gulp
1978 – 32-oz Big Gulp
1983 – 44-oz Super Big Gulp
1988 – 64-oz Double Gulp – ½ ga
2003 – No more 16-oz. Replaced with 20-oz
Current drink sizes:
20 oz, 32 oz, 44 oz, and 64oz
Junk Food
• Fallacy: if allowed to make their own choices,
students will make healthy food selections.
• Junk food = food with minimal nutritional value.
• Portion sizes of junk food have increased
dramatically.
• Students consume junk food frequently.
• Soft drinks and other high sugar drinks
contribute high numbers of calories to students’
diets.
Is “JUNK” Food Really “JUNK”
Food?
Most of the food we think of as “Junk”
food contains lots of calories, and
large amounts of fat, sugar, and salt,
but contain few of the other essential
nutrients.
Low in nutrient density – a measure of
the nutrients compared to energy
provided.
How much sugar should we
consume each day?
For a 2,000 calorie diet, a person
should eat no more than 10 t of
added sugar a day.
The average American consumes
about 20 t each day.
12 oz of soda contains about 9 t
To make up for eating the food lacking
in nutrients, try to eat healthier foods
at other times during the day.
Keywords to remember are:
MODERATION
&
BALANCE
How can a slice of pizza and
tacos be healthy foods?
vegetable = tomato sauce
grain = crust
dairy product = cheese
fruit = ?
TACO
meat = ?
Lack of Variety in Adolescent
Diets
• In some situations, students must try to make a
better “bad choice,” based on knowledge.
– Drink water instead of sweetened drinks.
– Reduce portion sizes.
– Avoid fried foods.
• Eating habits often are linked to convenience.
• Use a dinner plate to estimate how much of your
diet should come from fruits and vegetables.
– 1/2 of plate should contain fruits and vegetables.
– Other 1/2 should contain a protein and a starch.
• Include variety: try a new fruit or vegetable each
week.
Food and Fitness
Virtual Workshop
Activity Three:
Your
Energy
Needs
How many calories do you
need each day?
Calories In Versus Calories
Expended
Compare your daily Calorie intake to recommendations,
based on Basal Metabolic Rate (BMR) and activity levels.

If Calories eaten > Calories used, excess energy is stored
as fat.

If Calories eaten = Calories used, a constant body
weight is maintained.

If Calories eaten < Calories used, fat is burned to make
up the difference.

Females take your
body weight and multiply
by 10
Males take your body
weight and multiply by 11
This gives you the amount
of calories needed for
you to breath, heart beat,
and cell functioning.
Activity Calories
Depending on your activity level
take the # you got for your BMR
and multiply it by:
.30 if inactive
.50 if average activity
.75 very active or some
strenuous activity
Digestive calories
Add the # of calories for BMI to
# of calories for activity and
multiply by 0.1
TOTAL CALORIE NEED
BMR + ACTIVITY CALORIES +
DIGESTION CALORIES =
TOTAL CALORIE NEED PER
DAY.

Fats and oils are concentrated energy sources.

Fats have nine Calories (kcal) per gram.
Proteins and carbohydrates have four Calories
(kcal) per gram.


Some fats are important for health.
Omega-3 fats from fish and flaxseed oils may
help protect against cardiovascular disease.

Unsaturated fats, such as olive, peanut, canola,
or corn oil can help raise levels of HDL (“good”)
cholesterol.

As a general rule, liquid vegetable oils are the
healthiest choices

Basal Metabolic Rate (BMR)
Changes with Age
Daily Baseline Calorie Needs of a Female, by Age
(weight = 127pounds, height = 64 inches
Daily Baseline
Calorie (kcal)
Needs
1500
1450
1400
1350
1300
1250
1200
1150
1100
1050
BMR
15
25
Age in Years
35
45
55
65
Six Nutrients
needed by
the body
Carbohydrates
Main source of food
Energy – 4 Cal/g
3 classes of Carbohydrates
• Simple sugars - glucose
• Short-chained sugarsfruits, vegetables, honey,
table sugar
• Long-chained sugars –
starches and fiber –
vegetables, grains,
potatoes
Why is dietary fiber
Important?
Roughage and the
lowering of blood
cholesterol.
Carbohydrates should
make up 45 to 65%
of our daily calorie
intake.
10% from sugars
25 – 35 grams of fiber.
When you eat more
carbohydrates
than the body needs, it is stored
as glycogen. Glycogen is the
body’s quick energy source.
Fat
Most concentrated form
of energy food
9 Calories/gram – 252
Calories/ oz.
Fat is harder to digest
than carbs and proteins
and stored in the body
in the fatty tissue.
Fat intake for teens should be
25 to 35% of total calorie
intake.
Uses of Fat
• Body heat
• Organ protection
• Sense of fullness
• Needed for vitamin use
2 Types of Fat
•Saturated – animal,
palm and coconut oil
(Solid at room temp)
•Unsaturated –
vegetable, fish oils
Two types of unsaturated
oil
• Monounsaturated
• Polyunsaturated
Both help reduce cancer and
cardiovascular disease.
What is Trans fats?
Trans fats are formed when
vegetable oils are made into
hard margarines.
Trans fats increase the risk
of heart disease.
CHOLESTEROL
Fat like substance found
in foods of animal origins
also produced by liver.
Is cholesterol a type of
fat?
Cholesterol is a type of steroid
testosterone and estrogen
Steroids are types of lipids
Lipid is a compound made of
carbon and hydrogen.
Two types of cholesterol
• HDL – “good”
• LDL – “bad” – it can build up
on the blood vessel walls –
restricts or blocks blood
flow.
How do you figure cholesterol
level?
Divide total cholesterol level by
the HDL level.
Ratio between 5 and 9 is normal
PROTEINS
Made of chains of
Carbon, Hydrogen,
Oxygen, and
Nitrogen
Proteins are used for
growth and repair
Eating extra protein is important
if I want to build bigger muscles?
TRUE or FALSE
Muscles grow in response to
weight training.
What is PEM?
Protein-energy malnutrition
Most prevalent in children of
developing countries because of
their high energy needs
Child with PEM
Proteins are made of
20 amino acids, 11 of
which are made in the
body -----
The other 9 – the
Essential amino acids –
Must be gotten from the
food eaten
Complete proteins come
from foods that contain
all 9 of the EAA
Animal sources
Incomplete Proteins –
contain only some of the
9 EAA
Plant sources
The incomplete proteins
must be mixed in order
to get the amino acids
needed.
+
Choosing a Vegetarian Diet
•A vegetarian diet is one in which few or no
animal products are eaten.
•Vegans are vegetarians that eat no animal
products in any form.
•Most vegetarians get all the proteins they need
from the small amounts of animal products they
eat.
•Vegans must eat from a variety of plant
sources to get all the essential amino acids and
other important nutrients.
Proteins should make
up 10 to 35% of the daily
calorie intake
Vitamins
Compounds that help
regulate certain
chemical reactions
in the body
Body makes D and K
Two types of Vitamins
• Fat-soluble – A,D,E,& K
stored in fat
• Water-soluble – B & C
not stored in body
Vitamin Deficiencies
Vitamin A
night blindness, death,
dryness of eye
Vitamin B1
Poor memory, beriberi
Vitamin B2
skin cracking in corners
of mouth
Vitamin B6
Nerve damage and
convulsions
Folate
Diarrhea, wt loss, birth
defects
Vitamin D
Rickets – skeletal
deformities in children
Vitamin E
anemia, destruction of
nerve cells, loss of
reflexes
Minerals
Natural occurring
substances that contribute
to the normal functioning
of the body.
20 minerals needed
Types of Minerals
Macro minerals –
calcium, chlorine,
magnesium, phosphorus,
potassium, sodium, and
sulphur.
Trace minerals
Copper, Fluorine, Iodine
Iron, Zinc
Importance of Minerals
Minerals combine to form
salts. When in solution
they dissolve and form
charged particles called
Electrolytes.
Sodium & chlorine is
Important for fluid
balance
Too much Sodium causes
high blood pressure
Mineral Deficiencies
Calcium – muscle cramps, retarded growth in children
Copper – anemia
Iodine – goiter, retardation of brain development
Iron – anemia, weakness
Magnesium – nervous system disturbances
Phosphorus – weakness
Sodium – muscle cramps, loss of appetite
Zinc – under development of sex glands, slow wound
healing.
1 teaspoon of salt =
2000 mg
Daily intake should be
no more than 3000 mg
Water
The body’s most essential
nutrient – vital in every
body function.
Uses of Water
• Carries nutrients
• Lubricates joints
• Enables swallowing and
digestion
• Cools body
How do we obtain
water?
How much water do
we need?
What is a good way to
check for dehydration?
Urine color –
Clear – ok
Colored – add water
What is the Food
Pyramid and its use?
Fad Diets
Diets that promise quick
and unrealistic results
Fad Diets are the ones that
promise quick result in a short
amount of time.
Weight loss and weight gain
should be done at a slow rate
by cutting or adding calories
and exercise over a period of
time.
What are some popular
Fad Diets?
Grapefruit diet
3 day diet
7-day diet
Sugar Busters
Eating Disorders
Anorexia Nervosa–dieting
to an extreme –emotional
problems
Bulimia – binging on food –
Eating large amounts of
food in a short period of
time.
Nutrition Throughout Life
•Infants who are fed breast milk or formula get the
right mix of nutrients, Calories, and other
substances necessary for growth and protection
from infection.
•An infant’s diet is high in fat to provide energy for
rapid growth and brain development.
•The nutritional needs of children over 2 can be met
by following the Food Guide Pyramid, but with
smaller serving sizes.
•An infant’s diet is high in fat to provide energy for
rapid growth and brain development.
•The nutritional needs of children over 2 can be met
by following the Food Guide Pyramid, but with
smaller serving sizes.
Nutrition Throughout Life
•During the teen years, the body grows
and changes rapidly.
•Adolescent boys should use the high end
of the serving ranges on the Food Guide
Pyramid.
•Adolescent girls should use the middle of
the ranges.
• girls should use the middle of the ranges
Nutrition Throughout Life
•Teens should make sure to meet nutrient
needs without exceeding energy needs.
•Because adults grow less and are less
active than teens, they need fewer Calories
per day. Adults must still make sure their
nutrient needs are met.
Special Dietary Needs
•Athletes must drink lots of fluids and avoid
dehydration.
•Athletes need a diet high in carbohydrates for
extra energy.
•Most athletes do not need extra protein in their
diets.
•Athletes need a diet high in carbohydrates for
extra energy.
•Most athletes do not need extra protein in their
diets.
Special Dietary Needs
•Athletes do not need dietary supplements
to improve performance. In fact, these
supplements can be dangerous.
•If you take a dietary supplement, do not
exceed the Tolerable Upper Intake Limit for
any nutrient
Special Dietary Needs
•Pregnant women need up to an additional 450
Calories per day.
•Pregnant women also need additional protein, B
vitamins, folate, iron, and zinc.
•If you have a cold, flu, or other mild illness, drink
plenty of fluids.
•If you have a chronic or long-term illness, you
must make sure your diet gives you enough
energy and the proper nutrients to fight the illness.
Food Safety
Food-Borne Illness
•A food-borne illness is an
illness caused by eating or
drinking a food that contains a
toxin or disease-causing
organism.
Food-borne Illness
Affect the stomach and
intestines
Food-borne illness can
cause diarrhea, cramping,fever,
headache, vomiting, and
exhaustion
Symptoms may appear
30 minutes to several
days later, may last
a couple of days or less
or 7 to 10 days
Especially dangerous
for young people and
older people, as well
as people already sick
with another infection.
30% of food-borne Illness
comes from unsafe food
handling.
Most food born illnesses can be
prevented by proper selection,
storage, handling, and cooking of
food.
•Replace and wash dishcloths frequently
•Keep your refrigerator at 41 F
•Wash hands, utensils, and surfaces with
warm, soapy water between each step
•Cook food to recommended
temperatures
What are some good practices
to develop about the handling
of food?
Do not leave food standing at room temp too long
Cook at a high enough temp to kill bacteria
Thaw frozen foods in refrigerator or microwave.
Eat leftovers quickly or discard them
Review “use by” dates, and other label warnings.
Don’t overcrowd the refrigerator.