Nutrition & Wellness

UnitDo you have trouble

concentrating? Why do you crave chocolate?

Does your energy take a nosedive in mid-afternoon?

Purpose of Nutrition What is the function of food? What does it

do for us? Supplies us nutrients to properly grow, repair

itself, and supply you with energy. Nutrients affect how you look, feel, act, grow,

and even your abilities. Eating has become satisfying to us, rather

than a way to maintain life. Why? Eating habits stem from both a need for food

and a psychological desire for food.

Your Minds Desire for Food Do you feel “tempted” when you smell

fresh baked chocolate chip cookies even when you are not truly hungry? This is not a response to hunger it is a

response to your appetite.

Appetite—is a desire, rather than a need, to eat

Appetite is a learned response, not something that you are born with

Factors that influence your food choices Culture Family and Friends Advertising

Many advertisers will tell you their product is low in fat, yet when you review the label it is very high in calories.

Advertisers spend millions of dollars to persuade you that status, weight loss, or a terrific appearance will be yours if you buy the product.

Time and Money Emotions

Eating to relieve tension, or if you lose your appetite when you are upset.

Managing Eating Habits Avoid being influenced by others—keep

your health in mind—not just your appetite Pay attention to quantity

Remember it takes 20 min. for your stomach to signal your body that it is satisfied

Make something other than food the focus of social events.

Food Guide Pyramid

Portion Control

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL

20 Years Ago Today20 Years Ago Today

Larger portions add up100 extra calories

per day10 pound

weight gain per year

Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out

Raking leaves for 50 minutes burns

approximately 210 calories*

*Based on 130-pound person

Increased bagel size: 210 more

calories

610 calories6.9 ounces

Calorie difference: 400 calories

FRENCH FRIES

20 Years Ago Today

210 calories

2.4 ounces

Walking leisurely for 1 hour and 10 minutes

burns approximately 400 calories*

*Based on 160-pound person

Increased French fries size: 400 more calories

PEPPERONI PIZZA

20 Years Ago Today

500 calories 850 calories

Calorie difference: 350 calories

Playing golf (while walking and carrying your clubs) for 1 hour burns approximately

350 calories*

*Based on 160-pound person

Increased pepperoni pizza size:

350 more calories

Camping Trip

Food Labels How would you decide

which box of cereal to buy that has all the nutrients you need?

Nutrition Facts panel on the label can help you compare the calories and nutrients in these cereals—and make an informed choice.

Portion sizes: Meat

3 oz. cooked meat, fish, or poultry = a deck of cards

Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball

Portion sizes: 1 tsp. & 1 tbsp.

1 teaspoon = the tip of a thumb to the first joint

1 tablespoon = 3 thumb tips

What is a “serving”?

Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

FOOD GUIDE PYRAMID SERVINGS

“TYPICAL” AMERICAN PORTIONS

½ cup rice or pasta 1 cup rice or pasta

½ bagel or ½ hamburger bun 1 bagel or 1 hamburger bun

1 chicken leg and thigh ¼ chicken

1 order (½ cup) French fries Large order (3/4 to 1 cup) fries

1 order (½ cup) cooked red beans Big bowl (1 to 2 cups) chili beans

1 cup leafy greens Large green salad (2 cups greens)

Carbohydrates CHO—Starches and sugars found in foodsCHO Glucose (if not used) Glycogen (if glucose is needed)

Glycogen converted to glucose.

If excess CHO are consumed and not used, it is stored as adipose tissue or FAT.

Two Types Simple—sugars (fructose in fruit, lactose in milk, maltose

in grain, sucrose in table sugar) Easily digested into bloodstream

Complex—starches (rice, grains, nuts, legumes and tubers (potatoes)

Takes longer to digest into bloodstream

Proteins PRO—build and maintain body tissues Made up of chains of building blocks—

Amino Acids—substances that make up body proteins 13 made by the body 9 are essential because they must come from food that you

eat

Two Types Complete

Contain essential AA (all animal products) Incomplete

Lacks some of the essential AA (foods derived from seeds of plants)

Fats & Cholesterol Lipids—fatty substances that does not dissolve in

water Two Types

Saturated (animal fats & tropical oils) Unsaturated (vegetable fats)

Role of Fats Carry Vitamins A,D,E, & K into blood and serve as

sources of linoleic acid (not made in body—essential for growth and healthy skin)

Cholesterol—produced in the liver of all animals—therefore found in only in foods of animal origins

Vitamins, Minerals (Micronutrients) Vitamins—regulate many vital body processes Two types

Water soluble—dissolve in water and thus easily pass through into the bloodstream—excess are excreted into urine.

Fat soluble—absorbed and transported by fat—stored in the bodies fat tissue, liver, and kidneys.

Excess build-up of these can have a toxic effect

Minerals—inorganic substances that the body can not manufacture, but regulate many vital body processes Calcium, iron, iodine, copper and others

Water The nutrient that makes up the greatest

percentage of your body Regulator and vital to every body function Carries nutrients to and waste from cells Lubricates joints and mucous membranes Helps body cool down Body uses about 10 cups of water per day Fruits, veggies and milk products contain about

75% water. A person should consume approximately 64 oz. of

water per day.

Being a Smart Consumer Food Label

See page 122 in book Food Product label claims

Healthy, light, less, free Open Dating

Expiration, freshness, pack, & sell Shelf Labeling

Unit pricing—strategy for recognizing the relative cost based on a standard unit, ounce or gram.

Example: 8 ounce can of corn costs .88 cents, has a unit price of .11 cents per ounce.

Chapter 6Calorie Basics: Calories are not nutrients, they are a unit

to measure energy 3,500=1pound Calories: Their Source

Carbohydrates=4 calories/gram Protein=4 calories/gram Fat=9 calories/gram

Calories Burned: Factors: Growth, Age, Gender, Size (taller vs.

shorter), Metabolic Rate. Balancing the Energy Equation:

Calories consumed must equal calories burned.

Chapter 6: Weight Problems Body Fat vs. Body Weight

Overweight—weighing more than 10% over the standard weight for height

Obesity excess body fat, or adipose tissue

Body Fat percentage is the best measure of weight.

Weight Problems Obesity is very common in the U.S. Obese people have a higher risk for:

Hypertension, Diabetes, High Blood Cholesterol, Arteriosclerosis, and Cancer

Sedentary Lifestyle can lead to poor food habits.

Adolescent obesity Increasing Has an impact on self-esteem and social

life Unfortunately, teens who are overweight

tend to continue to be so through adulthood

Why do people gain weight? Sedentary lifestyle Poor food habits

Underweight Being 10% or more below normal weight Harder to fight off infection Increase risk of health problems May be undernourished—not consuming

enough essential nutrients or calories for normal body functions.

Greater risk of developing iron-deficiency anemia

Determining a Healthy Body Weight Height and Weight chart

Doesn’t account for large-boned or small-boned individuals

Body Composition Body Mass Index (BMI)

page 135-136 Calculate your BMI

1. Body wt. × 7032. Height (in.) × Height (in.)3. Divide answer from step 1 by step 2

Fad Diets What does diet mean? Weight cycling (losing, gaining, losing, etc….)

“See-saw” dieting or “yo-yo” dieting

Eating Disorders Society is obsessed with being thin Obsession to thinness, along with psychological

pressures and genetic factors can lead to two eating disorders

Bulimia—weight cycling of overeating are followed by some form of purging or clearing of the digestive tract

Anorexia—irrational fear of becoming obese results in severe weight loss from self-induced starvation

Sports Nutrition No one nutrient builds muscles or

increases speed Best diet—balanced, moderate and varied. Electrolytes—minerals that become

electrically charged when in a solution (sodium, potassium and chloride) Athletes need to drink several cups two hours

before and then again 15 min before a heavy workout

Rehydration—restoring lost body fluids

Vegetarianism Has many health benefits

Reduces saturated fats and cholesterol intakes which are found in meats

May reduce lifestyle diseases They must make sure if they do not

consume milk or other dairy products to get adequate Vitamin D and calcium from other sources

Supplements Vitamins can not supplement your diet Creatine is naturally produced in your

body.

Food Safety Foodborne illness—food poisoning

comes from eating food that has come into contact with contaminants (bacteria, parasites, or virus)

Botulism—improperly canned or preserved food (can be fatal) average 9 breakouts/year

Minimize risks of illness by: Buying undamaged products Properly store foods Pre-preparation—properly thaw meat Cooking Serving—never leave foods at room temperature for more

than two hours Handling leftovers—refrigerate within two hours REMEMBER IF IN DOUBT—THROW IT OUT

Food Sensitivities Food Allergies

The body’s immune system overacts to substances in some foods

The body produces antibodies for defense against these substances

Food intolerance Negative reaction to a food or ingredient in

food that is not related to the body’s immune system. Ex: food additives, lactose intolerant