Nutrition

Nutrition_____________is the study of how our

bodies use the food we eat to maintain our health.

Nutrition and Your Health

• Being ________ can lead to _______ (weighting more than 20 percent above your recommended weight range)

• Weight Chart

The Six Classes of Nutrients

Carbohydrates_________Fats__________________Minerals

Carbohydrates• ___________of energy for the body• Simple Carbs: table sugar, sugar found in

fresh fruit, and honey. Easy for body to ________ and gives ______________.

• _____________ (a.k.a. starches): breads, pastas, rice potatoes.

• Starch-substance __________• Fiber- part of grains and plant foods that

cannot be digested. Includes: brown rice, ___________________________.

BRAIN FOOD

• Sugars and starches are different kinds of carbohydrates. Breaking down whole-grain breads, whole-wheat pastas, and brown rice during digestion takes longer than breaking down food high in sugar. This keeps us feeling full longer than if we ate only foods high in simple sugars, such as candy bars.

Proteins

• _______________ for your body. • Nutrients that _____________ tissues and

cells. (Muscles, skin, nails, hair)• Most meats, poultry, fish eggs, milk, and

cheese are animal sources of protein.• Beans, nuts, and tofu are vegetable

sources of protein.

Fats• ________________nutrients that help body

store some vitamins. Fats are important, needed in small amounts.

• _____________- type of fat from dairy products, solid vegetable fat, and meat and poultry

• Unsaturated fat- obtained from plant products and fish(oils)

• Cholesterol: a fatlike substance produced in the _______________, and therefore found ONLY in foods of animal origin

Brain Food

• These two snacks have the same number of Calories. High-fat snacks, like the chips, will be smaller than low-fat snacks that have the same number of Calories.

WaterWater• Cannot survive for more than a few days

without water. • Most ________________ in the body –

body is about 60-70% water• Should consume ___________ (8 – 8oz

glasses)• Helps body keep constant __________.• Surrounds joints and keeps them moving

smoothly• _______________: drying out of the body

Vitamins• Organic compounds that control several body functions (digestion). • Vitamin C, Vitamin B, Vitamin A, Vitamin

D, Vitamin E• __________________________.• Found in fresh vegetables, fruits, nuts, and

dairy products. • Can also be taken in form of a pill.

Minerals

• _____________ that are essential for good health.

• Calcium, Phosphorus, Sodium, Potassium, Zinc,

• _____________________…must get from food.

Nutrient-Dense Foods• Nutrient-dense foods. ______________________ relative

to their caloric content.• Too many foods that do little to meet nutrient needs may put

your health at risk. When choosing foods look for:– _________________________.– Little to no added sugars.

High-fat/high-calorie optionsLow-fat/low-calorie options

Improving Your Diet• Eat a variety of foods• ______________________• American Heart Association and American

Cancer Society say: Have a diet LOW in fat & cholesterol- to do this eat more fish and chicken, trim fat, read labels

• Eat more grains, fruits and vegetables• Use sugar in _____________• Use _______ in moderation

Managing your Weight

• Hunger- feeling of _____________ that is caused by your body’s need for nutrients

• ____________- desire for food that is based on emotion

• Calories-Units of heat

Weight Control Factors

• Metabolism- process by which the body burns food for energy

• Basal Metabolic Rate- the rate that your body _________________.

• Factors involved: ____ (younger burns more) Gender (men burn more) Body Type ( lean )

A Healthy Body, a Healthy Weight

• Find your healthy weight range; Body Mass Index (BMI).

Ideal Weight• ___________- 10%

over ideal weight

• Obesity- ____ above ideal weight

• Under weight- 10% below ___________

How To Control Weight• Positive Ways:1. Discover eating patterns (triggers)2. ___________ (increase)3. Proper Diet ( food choices)4. Count calories and fat grams5. Take ______________ of food and eat

slower

Negative Ways to Control WeightEating Disorders

• Anorexia Nervosa-self-starvation, ______________, and extreme weight loss

• Bulimia- _____________________

Negative Ways to Control WeightEating Disorders

• Yo-Yo Dieting- going from ____________________

• Compulsive Overeating- comfort, emotional

• Fad Dieting- “special” ingredients, low carb• Fasting- ______________

People That Need Nutrient Supplements

• __________- more carbs, more water, salt• Pregnant Women- more calories,

supplements, fluids, (breast feeding = 500 more calories a day)

• Hypertension- ___________• _____________- no sugar • _________________

Individual Needs• Vegetarianism

– Lacto-ovo Vegetarians: do not eat meat, poultry, or fish; but will consume milk, eggs, and dairy products.

– Health Benefits• Take in __________________so lower risk of heart

disease, hypertension, and some forms of cancer• Still need to watch fat intake though

– Vegans: consume foods only of plant origin• _______________ only comes from animal source so

vegans much get this from a supplement• They do not consume milk so they must also get enough

_______________________

Levels of Activity

___________30 min. or less of physical activity

in addition to daily activities.

Moderately Active

__________ ofphysical activity

in addition to daily activities.

________________________ of

physical activity in addition to daily

activities.

The Facts: Take It All In• Direct costs attributable to obesity have been

estimated at over $100 Billion.

• Since 1974, the number of overweight or obese children has increased by 258%, to 15.5% of children in America.

• Children today have a shorter life expectancy than their parents for the first time in 100 years.

The Facts: Take It All In• Obesity increases your risk for developing as

many as 30 serious medical conditions.

• One in three children born after the year 2000 will develop diabetes

• Those who are obese have a 50% - 100% higher risk of premature death from all causes when compared to those of a healthy weight.

The Facts: Take It All In• In America an estimated 300,000 deaths

per year are due to the obesity epidemic: • More than the # caused by infectious

diseases, firearms, motor vehicle crashes, and drug use combined!!

Teen Food Trends• Over the past 20 years,

teen obesity has doubled.– 15.5% of teens are obese.

• ______of the calories teens eat are from food eaten away from home.

• ______________________eat are from fast food.

• Less than 1% of teens eat the minimum requirements of ________________.

Teen Food Trends• 25% of the vegetable calories

teens eat come from __________.• Only 20% of female teens

and 50% of male teens get enough ________________.

• The average teen spends __________ watching

TV each week.– While watching TV, the ______________ seems to be

lower than during rest. So a person burns fewer calories watching TV than sitting doing nothing

THE NEW DIETARY GUIDELINES

• Aim for a healthful weight• Be physically active each day• Follow the MyPlate• Choose a variety of grains daily, especially

whole grains• Choose a variety of fruits and vegetables

daily

THE NEW DIETARY GUIDELINES CONTINUED:

• Keep food safe to eat• Choose a diet that is low in saturated fat

and cholesterol and moderate in total fat• Choose beverages and foods to moderate

your intake of sugars• Choose and prepare foods with less salt• Do not drink alcohol. (Adults who drink

should do so in moderation.)

Recommended Dietary Allowances (RDA):

(Based on 2,000 calories a day for adults and children over 4 only) Food Component RDA

Fat 65 grams saturated fatty acids 20 g cholesterol 300 milligrams

(mg) total carbohydrate

300 g

fiber 25 g

sodium 2,400 mg potassium 3,500 mg protein 50 g

• Set by the USDA (United States Departments of Agriculture)

• Amounts of nutrients that will prevent deficiencies and excesses in most people

• Ensures variety, balance & moderation

Reduce the risk of Premature Heart Disease__________________is one of the leading

causes of death. Consider the following to reduce the risk of

developing heart disease: ____________, eat foods containing antioxidants, and ______________________.

Reduce the risk of Cancer Limit ________in your diet Eat lots of fruits and vegetables Eat foods with a lot of __________ _________________and salt-cured foods

Food Additives• ______________- prevents or slows down food spoilage

(canned)• Fortified- ___________ and minerals to food that weren’t

naturally there (milk)• Enriched- replacing vitamins and minerals that were lost

in processing (bread)• ___________- improves texture to keep it smooth (ice

cream, salad dressing)• Leavening Agent- makes bread rise (yeast, baking soda)• Natural- ________________• ________- no man made fertilizer or pesticide used• Fresh- raw, unprocessed, contains no preservatives and

has never been frozen.

FDA (United States Food and Drug Administration)

Requirements for Labels• Name of ____________• Name and Address of manufacturer• _____________________• List of ingredients in descending order of

weight• Number of servings per container• Sodium content• __________________

Nutritional Facts• # of calories per

serving• # of calories from fat• % of Daily Values

(recommendations for average person)

• Weight in grams of certain nutrients