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CH. 19 Nutrition Unit- Making Responsible Food Choices Lesson 1 “Your Need for Food” Health Ed. Nutrients…… substances in food that the body needs in order to function properly Have 3 major functions: 1- build, repair, and maintain body tissue 2- regulate body processes 3- provide energy for the body *There are 6 classes of nutrients. These classes are divided into two groups.* 6 Classes of Nutrients…. -Nutrients that supply energy: Carbohydrates Lipids Proteins -Nutrients that regulate cellular activities: Vitamins Minerals Water Nutrition Nutrition is: 1- pure science- looks at how the body uses nutrients 2-social science- looks at the relationship between food, human behavior, the environment, and why people eat Dietitian vs. Nutritionist Nutritionist- no certification is required Dietitian- must be registered by the American Dietetics Association; they use diet to control disease states in individuals; they may also teach classes or manage food delivery systems Why do we eat? 1- Physical Need- fuel However, 6 out of 10 leading causes of death in the United States is in some way linked to food Heart disease Diabetes Hypertension “blood pressure” 2- The environment: Culture- food choices reflect ethnic backgrounds as well as religious beliefs Family and Friends- eating is a social activity, most children pattern their eating behavior after their parents The Environment…. Advertising Time and Money- cost, confidence, and taste all play important roles 3- Your Emotions Eating is closely tied to emotions (coping mechanism) When a person is stressed out they tend to eat more refined sugars and high fatty foods Why? -sugar reduces the amount of adrenal “fight/flight” hormones . However, in some cases strong emotions can cause a person to lose their appetite all together and eat an unbalanced diet Nutrition throughout life…. As people age their dietary needs change, metabolism slows down and energy level decrease Adolescence- second fastest period of growth Nutrition is essential during this time period. However, many teenagers skip meals or eat high-fat foods. Why? CH.19 Lesson 2: “Your Body’s Need for Nutrients” Health Ed. Introduction………………… Nutrients perform life sustaining functions in the body Digestion- process of breaking food down into similar forms of nutrients for the body to break down and absorb Scientist have identified over 40 different nutrients Carbohydrates Bodies main source of energy (42% to 44% of daily intake/used to be much higher) 3 different forms: 1- sugars 2- starches 3- fiber Simple vs. Complex Carbs….. Simple= 1 or 2 sugar molecules (sucrose, fructose, lactose) Complex= long chains of sugar molecules -beans, potatoes ….. Role of Carbohydrates….. Provide energy in the form of sugar Sources of Carbohydrates: Vegetables and pasta Fiber….. What is it? Indigestible plant material 2 types: 1- Soluble- slows down glucose absorption, swells when put in water, makes a person feel full 2- Insoluble- Stays the same when put in water, helps that digestion process Fats…… “lipids”- fatty substance that does not dissolve in water Fats are composed of: carbon, hydrogen, and oxygen chains Saturated fat- found in animal products, occurs when a carbon chain holds all the hydrogen it can Polysaturated fats- oils and nuts, have two or more hydrogen molecules missing DO people need fat? Fat is essential for temp. control and protecting organs Fats carry fat soluble vitamins (A,D,E,K) Fats should be 30% of your intake (no more than 10% from saturated fats) Cholesterol… A fatlike substance used by the body to produce certain hormones and vitamin D Mostly found in animal products….. HDL- good cholesterol LDL- bad cholesterol Dietary vs. Serum Cholesterol Dietary- comes from food Serumcholesterol that circulates in your blood Proteins Greek origin “of prime importance” Consist of 20 amino acids (9 of the 20 are called “essential amino acids”) Essential amino acids- must come from foods you eat Roles of Proteins…. 1- Building and maintaining body tissue 2- Help regulate body processes in enzymes, hormones, and antibodies 3-Can be used a source of energy in emergency situations Complete vs. Incomplete Complete proteins= have all 9 essential amino acids (found mostly in animal products) Incomplete proteins= lack one of the essential amino acids (found in plant products) Vitamins… Needed in small amounts to regulate body processes 2 types: 1- water soluble 2- fat soluble Water Soluble… Dissolve in water Needed daily Are not stored in the body Pass easily into the blood during absorption (example: Vitamin C) Fat- Soluble Stored in the body Excess build up could be toxic Absorbed and transported by fat (example: A,D,E,K) Minerals… Inorganic substances the body can not produce that are needed to start and relate different body processes Water 60% of your body is made of water People need 8 glasses of water each day Water is also found in many fruits and vegetables Water is used transport waste from cells, regulate body temp, and lubricate joints RDA Recommended Dietary Allowance Sets guideline for daily dietary needs CH.19 Lesson 3 “Choosing a Healthy Diet” Health Ed. Dietary Guidelines for Americans…. Diet- everything you eat or drink Daily Food Guide- offers an easy way to choose a varied, well-balanced diet Recommended • • Eat a variety of 40 nutrients How many servings you need depends on your age, sex, physical condition, body composition Food Guide Pyramid…. Serving Sizes…… Bread, Cereals, Rice, Pasta 2 to 4 servings Vegetables Milk, yogurt, cheese 2 to 3 servings 6 to 11 servings daily Fruits 3 to 5 servings Meat, Fish, Poultry 2 to 3 servings Fats, oils, sweets Use sparingly Maintain Healthy Weight Controlling body fat is more important to health than controlling body weight Calories are calories no matter where they come from Watching your diet is more important than watching the scale Limit your fat intake……… Only 30% diet should consist of fat/ limit cholesterol intake to 300 mg per day Controlling fat in foods: Cut off excess fat of meats Choose chicken over red meat Energy Balance One pound of fat equals 3,500 calories Calorie intake > calorie output; weight gain Calorie intake < calorie output; weight loss Metabolism- (50%-70%) of daily calories expended, calories needed for fuel cells Other Recommendations…. Eat fiber rich foods; American need at least 20 mg per day. The average person only consumes 10mg Use sugar in moderation-cut back on sodas Use salt in moderation-high salt intake can lead to hypertension (taste food before salting) CH.19 lesson 4 “Being a Wise Food Consumer” Health Ed Terms…. Food additives- substances added to food intentionally to produce a desired effect Enriched- nutrients lost during processing are added back Fortification- adds nutrients not naturally present Unit pricing- shows the cost per unit of different-size packages CH:20 “Problems with Foods” Lesson 1: Weight Control Health Ed. A balancing act….. Calorie- unit of energy 1 lb. of body fat = 3,500 calories To safely lose 1 lb per wk. you must cut back 500 calories per day (500 x 7 = 3,500) Body composition… ENDOMORPH: Body type characterized by a heavy rounded build, often with a marked tendency toward being overweight. ECTOMORPH: Body Type Characterized by a light build and slight muscular development MESOMORPH: Husky body type, with muscular build. Overweight- being 10% over the standard weight for height Obese- being 25% over the standard weight for height BMI “Body Mass Index” the number, derived by using height and weight measurements, that gives a general indication if weight falls within a healthy range Multiply your weight in lbs x 705, then divide by your height in inches squared. Main Classifications….. 1- Underweight- below 18.5 2- Overweight- 25 to 29.9 3- Obese- 30 to 39.9 Average American is 25.5 Example…. Person is 130 lbs and 60 inches tall (5 feet) 130 x 705 = 91,650 Height in inches2 = 602 = 3600 91,650 / 3600 = 25.45 BMI = 25.45 What BMI Classification is this person? (Overweight) What is your BMI? ______ weight in pounds and height ______ inches tall _____ x 705 = _______ Height in inches2 = _______ ______ / _______ = _______ BMI = ______ What is your BMI Classification? Waist to Hip Ratio Measurement of fat distribution Measures your waist and hips ratio. Waist = Top of Hip Bone Hip = Widest portion of the buttocks Who is at greater risk for health problems? Men: WTHR > .90 Women: WTHR > .80 What is your WTHR? Find a same gender partner and record: Your waist circumference in inches: ____ Your hip circumference in inches: ____ Divide your waist measurement by the hip measurement. Starting a weight Control Program… Target your weight- healthy! Set smart goals (1 lb per wk) Make a personal plan Put that plan in writing Stick to the plan Evaluate Set- Point Theory Each body had a particular weight that it “likes” to maintain Weight loss strategies… Eat at least 1,400 calories per day Eat slowly Avoid rewarding yourself with food Eat foods you like. If that food is high in calories eat tiny portions. Weight gain strategies… Increase carbohydrate intake Don’t eat empty calories Perform muscle building exercises Need 700-1000 more calories per day The Wrong way to weight loss… Fad Dieting Fasting Liquid protein diets Diet pills