Nutrition

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Nutrition

• Chapter 5 Lessons 1, 2 and 3

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Lesson 1
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Define the term Nutrition

• The process by which the body takes in and uses
  food

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What is a calorie/kilocalorie?

• Units of heat that measure the energy used by the
  body and the energy that foods supply to the body.

5
What are nutrients and how does your body use
them?

• Substances in food that your body needs to grow,
  to repair itself, and to supply you with energy.

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What is the difference between hunger and
appetite?

• Hunger- a natural physical drive that protects
  you from starvation
• Appetite- a desire rather than a need to eat

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What is the connection between food and emotions?

• Food is sometimes used to meet emotional needs
• Relief from stress, frustration or depression
• Reaction to boredom
• Reward for achievements
• Recognizing when emotions are guiding your food
  choices can help you break such patterns and
  improve your eating habits

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Explain how each of the following environmental
factors affect food choice?

• Family, Friends and Peers - Adults planned your
  food when growing up. Peers try to get you to try
  new food.
• Cultural and ethnic background - food choices
  reflect heritage
• Convenience and cost - duh
• Advertising - make smart choices

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What are six benefits of proper nutrition?

• Nutrients you need for growth and development
• Gives you energy for sports and other activities
• Enables you to stay mentally alert
• Helps you feel good and look your best

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What are six benefits of proper nutrition?

• Helps prevent unhealthful weight gain, obesity
  and type 2 diabetes
• Lowers your risk of developing many
  life-threatening conditions as you age

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Lesson 2
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What are carbohydrates and how do they help the
body function?

• The starches and sugars present in food
• Bodys preferred source of energy.
• Nutritionists recommend 55 to 60 of diet
• 4 calories per gram

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What is the process by which the body uses and
stores carbohydrates?

• The body converts all carbs to glucose (simple
  sugar). Glucose that is not used right away is
  stored in the liver and muscles as glycogen. When
  energy is needed it is converted back to glucose.
  What can not be stored as glycogen is stored as
  body fat.

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What is the Glycemic Index and how can it help?

• A new system that aims to classify carbohydrates
  based on how quickly and how high they boost
  blood sugar compared to pure glucose
• Diets rich in high-glycemic-index foods have been
  linked to an increased risk for diabetes, heart
  disease and obesity
• Foods with a low glycemic index have been shown
  to help control type 2 diabetes and improve
  weight loss

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What is the Glycemic Load?

• Classifies foods by taking into account both the
  amount of carbohydrate in the food and the impact
  of that carbohydrate on blood sugar levels
• The additional information makes this preferable
  to the glycemic index

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What is fiber, where is it found, and how does
its consumption maintain and improve health?

• It is an indigestible carbohydrate.
• It is found in the tough, stringy part of
  vegetables, fruits, and whole grains.
• Fiber helps move waste through the digestive
  system and thereby helps prevent intestinal
  problems.
• It can reduce the risk of heart disease and help
  control diabetes.
• 25 to 30 grams a day.

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What are proteins and why are they a dietary
necessity?

• Nutrients that help build and maintain body cells
  and tissues. They are also a secondary source of
  energy.
• Body can make all but 9 amino acids.
• Complete proteins - contain all 9 essential amino
  acids. Found in animal products
• Incomplete proteins - lack 1 or more essential
  amino acids. Found in plant products
• 10-35 of diet or 8 g per 20 lbs body weight
• 4 calories per gram

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What is cholesterol and what does it do for the
body?

• Waxy, lipidlike substance that circulates in
  blood
• Body uses small amounts to make cell membranes,
  nerve tissue, and to produce many hormones
• Excess blood cholesterol is deposited in the
  arteries
• Found in animal products
• 300mgs

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What are the types of cholesterol and what do
they do for the body?

• High-density lipoproteins (HDL)
• scavenge cholesterol from the bloodstream, from
  LDL, and from artery walls and ferry it back to
  the liver for disposal
• Low-density lipoproteins (LDL)
• carries cholesterol from the liver to the rest of
  the body, but when there is too much LDL
  cholesterol in the blood, it forms plaque that
  can lead to a heart attack or stroke
• Triglycerides
• make up most of the fat that you eat and that
  travels through the bloodstream, it is the body's
  main vehicle for transporting fats to cells

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What are fats and how are they used in the body?

• Type of lipid-fatty substance that does not
  dissolve in water
• Fats provide energy
• Transport vitamins A, D, E and K
• Needed for growth and healthy skin
• 20-35
• 9 calories per gram

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What is the difference between good and bad fats?

• Good fats (mono and poly unsaturated fats) can
  improve blood cholesterol levels, ease
  inflammation, stabilize heart rhythms, and play a
  number of other beneficial roles
• Bad fats (saturated and trans) can increase
  inflammation and an increased risk for heart
  disease, stroke, diabetes, and other chronic
  conditions

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What are the different types of fats and where
can they be found?

• Unsaturated (raises HDL, lowers LDL)
• Mono canola, peanut, and olive oils avocados
  and certain nuts and seeds
• Poly sunflower, corn, soybean, and flaxseed
  oils walnuts flax seeds and fish
• Saturated (raises HDL, raises LDL) meat, seafood
  and whole-milk products
• Trans (lowers HDL, raises LDL) commercially
  prepared baked goods margarines snack and
  processed foods and many fried foods prepared in
  restaurants and fast food franchises

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Salt

• Less than 2300Mg a day

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Lesson 3
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What are the Dietary Guidelines for Americans?

• A set of recommendations for healthful eating and
  active living
• Grouped into 3 broad areas known as the ABCs of
  good health
• A Aim for Fitness
• B Build a Healthy Base
• C Choose Sensibly

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A Aim for Fitness

• Aim for and maintain a healthy weight.
• Be physically active each day. 30 minutes of
  moderate physical activity is recommended daily.

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B Build a Healthy Base

• Make your food choices carefully
• Choose a variety of whole grain products
• Choose a variety of fruits and vegetables daily
• Keep food safe to eat

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C Choose Sensibly

• Choose a diet low in saturated and trans fats and
  high in unsaturated fats
• Choose beverages and foods low in sugar
• Choose foods with a low to moderate glycemic load
• Choose and prepare foods with less salt

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How are Food Pyramids used to make healthful food
choices and how do they work?

• By eating the recommended number of daily
  servings from each food group, youll achieve a
  balanced eating plan
• The items lower on the pyramid should be
  consumed/done in greater quantities

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Original USDA Food Guide Pyramid
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MyPyramid.gov Food Pyramid
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MyPyramid.gov Food Pyramid Expanded Version
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Why did Harvard build a new pyramid?

• The USDAs recommendations have often been based
  on out-of-date science
• Since changes in the Dietary Guidelines for
  Americans can result in billions of dollars, they
  are influenced by lobbyists for the various
  industries
• Americans without access to a computer could not
  use the new pyramid

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Harvard School of Public Healths Department of
Nutritions Healthy Eating Pyramid
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What is the foundation of a healthful eating plan?

• Variety
• Moderation
• Balance

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What is the importance of breakfast?

• Improves mental and physical performance
• Reduces fatigue later in the day
• Provides nutrients that improve health
• Helps you maintain a healthy weight