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Nutrition Basics
Mr. Layton
Calorie content ???• One plain bagel
• 1 cup of chocolate milk• 1 slice of apple pie
• 1 cup cooked spaghetti• 1 stalk of celery
• 1 can of regular coke• 1 quarter-pound hamburger
with cheese
• 1 pear
• 150 calories
• 180 calories
• 210
• 155
• 5
• 520
• 100
• 405
WHY DO WE EAT???
The foods you eat are your body’s chief source of nutrients!
Basic needWhat is the difference between hunger and
appetite???_____________– is a desire to eat, rather
than a need.____________ is the need to eat
Why do you eat the foods that you do????
• Environment – 1. ___________- your food choices reflect the culture
you live in, as well as your ethnic background, etc. 2. Your ___________________ 3. _________________ 4. Time and money –taste and nutrition are the two
top factors that influence food shopping decisions. 5. _____________– bored, stressed, depressed…
Eating habitsWhy is eating linked to six out of ten leading causes of
death in the US, including heart disease, stroke, and cancer?
People are unable to distinguish between _____________________! –
You eat past the point of feeling full because your appetite continues to be stimulated after your hunger is past. –
Usually with a ____________!
Teens and Nutrition
• Good nutrition is essential during your teen-age years– F_____________________– Provides you with:
• N________________________
• Calories- ____________________• ____________- substances in food that helps your
body grow, repair itself and provides energy
Teens and Nutrition Choices
• Eating patterns now are likely to continue later in life• Developing good eating patterns can prevent:
– O____________– Diabetes– S__________– Cancers– Osteoporosis– H________________– High Blood pressure
Nutrition Label Basics• Food labels indicates the nutrients and calorie
content of foods• Each label contains: 1. ______________size 2. serving per ___________ 3. grams of total fat, saturated fat, total
carbohydrates, fiber, sugars, protein, milligrams of cholesterol and sodium _________________
The first ingredient listed on the label is the ingredient with the heaviest wt.
Digestive System• Digestion
– Process of breaking down large foods into smaller molecules of nutrients to be absorbed into the blood and carried to cells throughout the body.
• Nutrition – the process in which the body takes in and uses food
•http://www.umm.edu/digest/howworks.htm
Food and Energy
• When your body uses the _________ in foods, a series of chemical reactions take place inside your cells. As a result, energy is _______________.
• The amount of energy released when nutrients are burned is measured in units called ___________. The more calories a food has, the more _________ it _______________.
Energy is needed for such things as:
• Regulating body ______________• Keeping your heart beating and your longs
breathing• Keeping your _________ _________• Everything that you do!
6 Classes of Nutrients
• Through Digestion, nutrients serve ______ functions:– Provide Energy (Macro nutrients)
• Carbohydrates (1)• Proteins (2)• Fats (3)
– Regulating Growth and Repair of Tissues• Proteins
– Regulate Body Functions (Micro nutrients)• Vitamins (4)• Minerals (5)• Water (6)
6 Classes Of Nutrients
6Nutrients
Provide Energy
Build and Repair
Body Cells
Regulate Body
Functions
CHO’s Fats Proteins Proteins Vitamins Minerals Water
Through digestion, Nutrients serve 3 functions:
Energy Providing Nutrients
• Carbohydrates– ____ calories/gram
• Proteins– ____ calories/gram
• Fats– ____ calories/gram
• The rate at which we burn energy is determined by things such as:
• How active we are• Our age• One’s own basil metabolic rate• The temperature of the environment
1. Carbohydrates (CHO’s)• Major source of ________ for the body
– Role of CHO’s:• Turned into glucose (Sugar) that the body uses to produce
energy
– Unused CHO’s can be stored:• Glycogen- Stored glucose in liver or muscles• Fat- Excess CHO’s that can’t be stored as glycogen are stored as
FAT• Can be used for energy when the body needs it
– _________ of food should be Carbohydrates
Simple and Complex CHO’s
• There are ___ types of carbohydrates:– __________ carbohydrates (Sugars)
• Used for quick, immediate energy • Examples: fruits (fructose), some vegetables (maltose),
milk (lactose), sugars found in desert foods (no nutritional value)
• MYTH: Eat sugar to boost your energy.– FACT: Your blood glucose level peaks initially, but wears off
quickly and below normal levels
Sugary carbohydrates found in soft drinks, and candy
=empty calories
Simple sugars = quick burst of energy followed by a __________feeling
Eating of sugary foods causes the pancreas to secrete an ______________ of insulin in response to the rise in blood glucose level. Result – within an hour of eating, the body feels ______________________________
Simple and Complex CHO’s– Complex carbohydrates (Starches)
• Used to supply long-lasting energy
• Eating more whole grain CHO’s will cause fewer sugar cravings since CHO’s are a natural source of sugar. If the body does not get enough whole grain CHO’s then it will _______sugary snacks like candies, cakes, etc.
• Look for foods that contain at least ____ grams of fiber per serving.
• Exa. Of whole grains: bread, cereals, pasta, potatoes, fruit, starchy vegetables
– FACT: This provides a slow release of glucose over time (Sustained energy)
Fiber in carbohydrates• _________ is the tough, stringy part of vegetables,
fruits, and grains• Complex carbohydrate found in plants• Fiber is not really a ________ because it cannot be
broken down and absorbed into the body – they pass out of the body without being digested. However…
• Fiber prevents ____________, and may reduce the risk of lower bowel cancer and play a role in preventing heart disease
• __________ grain bread and cereals, vegetables, fruits, and seeds provide fiber
• 25 grams of fiber is needed daily
Fiber- A Unique CHO• Fiber
– Indigestible type of complex carbohydrate
– Does not provide Energy
– Function:• Helps move waste through
digestive system• Helps prevents constipation,
heart disease, diabetes and cancers
– Eat 20-35 grams of fiber daily
2. Fat (Lipids)
• Role of Fat: is the nutrient that gives us the highest energy– Provides a lot of ____________ in long lasting
activities– They help you absorb fat soluble vitamins A,D,E,
and K• Aerobic Activities tend to burn BODY FAT
Saturated Fats• 2 Types
– _____________ Fats• Tend to be more solid in room temp.
• Found in ________ _____ and _____• Leading sources in American diet include: red meat,
whole milk, cheese, hot dogs, and lunch meats.• Linked to _________________ because it increases
levels of cholesterol• When possible, substitute low-fat foods such as skim
milk and low fat cheeses.
Unsaturated Fats Are healthy and needed in the body!
• Unsaturated Fats– Liquid in _________ temp.– Usually from plant sources: “Oils” such a olive oil,
canola oil, nuts, seeds, fish oil– Reduced risk of __________________– Good fats: olives and olive oil, peanut butter,
nuts, canola oil, flaxseed and flaxseed oil.
Hydrogenated Oils
• Process by which hydrogens are added to unsaturated fats solid fats
• Turning some unsaturated fatty acids to trans fatty acids
• Used to improve texture and stability• Very _______________ fat- stay away from
trans fat!• Raise LDL’s Lower HDL’s
Cholesterol
• Fatlike substance produced in _______ – Found in all animal meat– Adequate cholesterol is essential for many bodily
functions, however, too much can cause problems• Atherosclerosis
– Disease where ___________builds up in artery causing it to_____________
Ways to HDL’S
• _____________Activity• Avoid Trans fatty acids• Don’t / quit smoking• Replace saturated fats w/ unsaturated
3. Protein (PRO)
• Role of Protein:– Help to build __________ during growth– Replace damaged cells throughout life– They are the primary component of the brain,
heart, blood, skin and hair.– Provide energy in times of extreme need– Ex: meat, beans, fish, chicken (not fried)
4. Vitamins• DO NOT PROVIDE __________
• Vitamins are compounds that allow many of the ___________ processes in the body to occur.
• Almost all vitamins must come from food or supplements
Types of Vitamins
• Two Groups of Vitamins– Fat-soluble vitamins: Vits. A, D, E, K
• _____________________• Utilized when needed
– Can be toxic if taken in large amounts
– Water soluble vitamins: Vits B and C• ________________• Not stored in body• Excreted in Urine• Must be replaced often• Nine H2O soluble vitamins
5. Minerals
• Inorganic substances the body cannot produce
• Come from the _________________• Functions:
– Speed reactions in body to regulate process of the body: healing wounds, facilitating muscle contraction, providing major components of bones.
• 2 types of Minerals
Trace Elements
• Only needed in __________ amounts• Ex. Iron, Copper, iodine, selenium, zinc..
– Each mineral has a different purpose• Iron- carries oxygen in blood• Zinc- boosts immune system
Major Elements
• Needed in large quantities• Ex. Calcium, Potassium, Sodium, Chloride…– Each mineral has a different purpose
• Calcium- Develop bone strength, muscle contractions, blood clotting. In the teen years you are still building bone mass, so it is essential that you get enough calcium each day. (4-6 servings) Each can of pop that you drink robs the body of 100mg of calcium.)
• Teens can store calcium in their teen years
• In the adult years, the body uses more calcium than it makes, so it is important that you drink 3-4 cups of milk, or eat products containing calcium daily!
• If your body lack calcium, it will take from the jaw bone first!
• Sodium, Chloride and Potassium- Electrolytes that maintain body fluid
6. Water• _____________of body weight is water
• Function:– Carries nutrients to and from cells (Plasma)– Lubricates joints– Allows you to swallow and digest foods– Allows you to absorb nutrients– Eliminates wastes– Regulate body temperature
• Should drink fluids often (____ cups/day)
Other Hydration tips for athletes
• Drink 16 ounces of liquid two hours before the event. • Drink 4-8 ounces of liquid for every fifteen minutes of
exercise to minimize dehydration. • Weigh yourself before and after the event to learn how much
fluid is lost in sweat, then drink freely to replace it. • Remember, just because you don’t feel thirsty it doesn’t
mean you don’t need to drink. • Cold-weather athletes (skiers) may not experience the build-
up of heat as quickly as summer soccer players, yet they still need to replace their fluids, so do it!
The benefits of breakfast
• Breakfast is important for ___________ the body after a night’s sleep.
• Improves your ability to ________________ during class. Children who eat breakfast score higher in standardized test scores. They also are more _______________
• Prevents low blood sugar which causes fatigue • Improves one’s ability to _____________. Children who
skip breakfast are almost _________ as likely to become overweight.
Energy drinks
• Are soft drinks that promise to give your body a boost of energy
• Major components in energy drinks are sugar and caffeine
• Energy drinks often contain amounts of caffeine higher than the maximum amount that the FDA allows in cola beverages.
• Caffeine is a natural diuretic (loss of water)• Sugar makes you feel drowsy in about 1 hr.
Does not really energize you!
Energy Drinks
Beverage Serving Size
Caffeine (mg)
Calories
Coffee 8 oz. 65 -120 0
Red Bull 8.3 66.7 115
Amp 8.3 69.6 114
Amazon Energy
8.3 100
Mountain Dew
12 oz 45.4 165
Energy drinks
Beverage Serving size
caffeine sugar
Blow 8 240
Extreme Energy 6 hour shot
2 scoops 220
Side effects of caffeine
• Headaches• Anxiety• Increased heart rate• Increased blood pressure• insomnia
Sport drinks
• Can be helpful for athletes who are exercising for 60 minutes or more
• They replace carbohydrates and electrolytes• Athletes need to stay hydrated for optimal
performance. Don’t “wait” untiol you are thirsty.