Nutrition

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Nutrition You (Part 1)


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What is Nutrition?

• The science or study that deals with food and
  nourishment, especially in humans

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What are Nutrients?

•  
• Nutrients are chemical substances in food that
  the body requires for proper growth, maintenance,
  and functioning.

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How many classes of nutrients are there?

• There are six classes of nutrients
• Carbohydrates (carbs)
• Fats (lipids)
• Proteins
• Vitamins
• Minerals
• Water

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Energy From Foods

• Its very important to know that we get our
  energy from the food we eat. ThinkGasoline is
  to your car as food is to your body. Without
  gasoline your car will not function properly
  without food your body will not function
  properly.

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Energy From Foods cont

• You get energy from food, and the energy value of
  food is measured in units of heat called
  calories. Your body requires a minimum number of
  calories each day in order to maintain itself.
  Additional calories must be used, or they will be
  stored in the body as fat.
• The amount of energy a food provides depends on
  how much carbohydrate, fat, /or protein it
  contains once completely broken down
  (metabolized) in the body.
• For example
• 1 gram of carbohydrate equals to 4 energy
  calories
• 1 gram of protein equals to 4 energy calories
• 1 gram of fat equals to 9 energy calories

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Energy From Foods cont

• Sowhat nutrient do we get most of our energy
  from?
•  We get most of our immediate energy from
  carbohydrates and we get our long-term energy
  from FAT.
•  Case Scenario
• Jimmy and Natasha go out to lunch. Natasha
  orders a salad and a bowl of white rice w/peas.
  Jimmy orders a steak. Who will have the most
  energy? Who will be hungry the soonest?
•  Answer
• Jimmy will have the most energy because of his
  fatty steak and Natasha will be hungrier sooner
  than Jimmy because of her light-carbohydrate
  salad w/rice and peas.

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Six Nutrients (The Energy Nutrients)

• 1. Carbohydrates
•     Main FuelGlucose
•     Brain Nervous System rely on glucose for
  energy.
•  Two types of carbohydrates
• a. Simple CarbsSugars
• -Candy products
•    - Soda
• -More examples?
• b. Complex CarbsStarches
• o     Potatoes and Rice
• o     Floury Breads
• More examples?

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Fiber (The unique Complex Carbohydrate)

• Vegetables, Whole wheat, Grainy foods
• Not an energy source
• Not digestible
• Provides zero calories
• So, what is fiber good for?

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Benefits of Fiber

•  Benefits of fiber
• Increase bulk in feces
• Prevents constipation diverticulosis (small
  pouches in the colon that bulge outward through
  weak spots. When the pouches become infected or
  inflamed, the condition is called diverticulitis.
  About 10 percent of Americans over the age of 40
  have diverticulosis. The condition becomes more
  common as people age. About half of all people
  over the age of 60 have diverticulosis.)
• May prevent diabetes
• May reduce the risk of heart disease
• Lowers Bad Cholesterol

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Six Nutrients (The Energy Nutrients)

• 2. Fats (lipids)
• Essential source of long-term energy
• Also add flavor and texture to food and because
  they take longer to digest than carbohydrates or
  proteins, they satisfy hunger longer than other
  nutrients do.
• Saturated fats are solid at room temperature and
  unsaturated fats are liquid atroom temperature.
• Examples of saturated fat are butter, animal fat
  (found in meats poultry), coconut oil, palm
  oil, lard
• Examples of unsaturated fats are vegetable oils
  (corn, canola, olive, soy bean, peanut oil)
•   

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Six Nutrients (The Energy Nutrients)

• 3. Proteins
• Main fuel Amino acids (twenty in all)
• Needed for growth, maintenance, replacement of
  body cells
• Especially needed for building body tissues
  (muscle)

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Proteins Continued

• Proteins have many responsibilities
• Build and repair tissues, fight off infections,
  and transport oxygen.
• Our bodies usually consider proteins the
  back-up energy providers because they are used
  for energy only if we exclude both carbohydrates
  and fats from our diet.

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(No Transcript)
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Nutrients (Vitamins)

• 4. Vitaminscompounds that help regulate many
  vital body processes, including the digestion,
  absorption, and metabolism of other nutrients.
• Two Types of Vitamins
• Water Solubledissolve in water and pass easily
  into the blood during digestion (vitamin C,
  thiamin, riboflavin, niacin, B6, folic acid,
  B12).
• Fat Solubleabsorbed, stored, and transported in
  fat (vitamin A, vitamin D, vitamin E, vitamin
  K)

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Nutrients (Minerals)

• 5. Mineralssubstances that the body cannot
  manufacture but are needed for forming healthy
  bones and teeth and for regulating many vital
  body processes. 
•   16 minerals known to be essential
•  Some Important minerals
• Calciumhealthy bones teethfound in dairy
  products, sardines, spinach.
• Ironoxygen transport. Important for use of
  energy in cells and resistance to infection.
  Found in red meat, poultry, peanuts, egg yolks,
  liver.
•  

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The Essential Nutrient

• 6. Water
• The often forgotten, but essential substance that
  helps in
• Digestion
• Transporting nutrients,
• Elimination of waste
• Cushioning the eyes, brain, and spinal cord
• Lubricating the joints
• Maintenance of bodily fluids
• Maintenance of body temperature.

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Nutrients and Our Bodies

• SoHow DO NUTRIENTS REACH THE IMPORTANT
  STRUCTURES OF OUR BODIES???
•  Via the process of digestion (absorption)
• All the organs of the digestive system contribute
  to breaking down or metabolizing foods into
  smaller molecules capable of being absorbed into
  the bodys cells.

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Part 1 Review

• Name all 6 nutrient classes.
• Name the mineral thats essential for bone
  tooth formation.
• Name the nutrients that apply (disregard water,
  vitamins minerals).
• Tuna saladtuna, eggs, spinach, mayonnaise
• Grilled chicken sandwichchicken, white bread,
  lettuce, tomato
• Orange Juice
• Which nutrient is needed for muscle growth?
• Which nutrient aids in the maintenance of bodily
  fluids?
• Name three simple carbohydrates. Name 3 complex.
• How many energy calories are there in one gram of
  fat?
• How many energy calories are there in one gram of
  protein?

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Nutrition, Eating Right, You (Part 2)
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Why is Nutrition so Important?

• Back in 400 B.C., Hippocrates said, "Let food be
  your medicine and medicine be your food." Today,
  good nutrition is more important than ever. At
  least four of the 10 leading causes of death in
  the U.S.--heart disease, cancer, stroke and
  diabetes--are directly related to the way we eat.
  But while the wrong diet can be deadly, eating
  right is among the key cornerstones of health.

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Why Nutrition is Important cont

• Food alone isn't the key to a longer and
  healthier life. Good nutrition should be part of
  an overall healthy lifestyle, which also includes
  regular exercise, not smoking or drinking alcohol
  excessively, stress management and limiting
  exposure to environmental hazards.

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The Keys to Good Nutrition

• The keys to good nutrition are balance, variety
  and moderation. To stay healthy, your body needs
  the right balance of carbohydrates, fats, and
  proteinthe three main components of nutrition.
• You also need vitamins, minerals and other
  substances from many different foods, and while
  some foods are better than others, no single food
  or food group has it all--so eating a variety of
  different foods is essential.

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Keys to Good Nutrition cont

• MODERATION, MODERATION, MODERATION!
• Moderation means eating neither too much or too
  little of any food or nutrient (not too much, not
  too little). Too much food can result in excess
  weight and even too much of certain nutrients can
  lead to numerous nutrient deficiencies and low
  body mass.

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Part 2 Review

• What are the three keys to good nutrition?
• What does moderation mean and why is moderation
  so important?
• What did Hippocrates, the father of medicine
  mean when he said, let food be your medicine and
  medicine be your food?

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Nutrition, Eating Right, You (Part 3)Two
Fad Diets
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Two Fad Dieting Philosophies

• The South Beach Diet
• The Atkins Diet

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The South Beach Diet Philosophy

• The South Beach Diet is not low-carbohydrate diet
  or a low-fat diet. The South Beach Diet teaches
  you to rely on the right carbohydrates and the
  right fats and enables you to live without the
  bad carbohydrates and bad fats.

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Good Carbs Vs. Bad Carbs (South Beach Diet)

• Much of our excess weight comes from the
  carbohydrates we eat, especially the highly
  processed ones found in baked goods, breads,
  snacks, soft drinks, and other convenient
  favorites (bad carbs).
• Modern industrial processing removes the fiber
  (Good Carbohydrate) from these foods, and once
  that's gone, their very nature--and how we
  metabolize them--changes significantly, and for
  the worse.

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The Right Fat (The South Beach Diet)

• The South Beach Diet allows plenty of healthy
  monounsaturated fats such as olive and canola
  oils. These are considered the good fats. In
  addition to actually reducing the risk of heart
  attack and stroke, they taste good (my opinion)
  and make food enjoyable.
• Consuming foods high in monounsaturated fat, such
  as olive oil, and polyunsaturated, as found in
  nuts and most vegetable oil, is linked to a
  decreased risk of heart attack and stroke.
• Studies have also revealed that margarine (trans
  fat) consumption increased the incidence of heart
  attack. Other studies report a direct
  association between frequent consumption of meat
  and butter, and heart attack occurrence.

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The Atkins Nutritional Approach

• The cornerstone of the Atkins philosophy is a
  four-phase eating plan in conjunction with
  vitamin and mineral supplementation and regular
  exercise.
• The Atkins approach gradually eliminates the
  consumption bad carbohydrates while increasing
  the intake of protein and fat.
• Grilled salmon with spinach is an ideal dinner on
  the Atkins diet plan.

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Part 3 Review

• According to the South Beach Diet name two good
  carbs and two bad carbs.
• High protein fat with the gradual elimination
  of bad carbohydrates. Name the diet.
• This diet focuses on good fats and bad fats?

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Nutrition, Eating Right, You (Part
4)What Food You Should choose to avoid
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TRY NOT TO EAT FOODS CONTAINING

• Trans Fats or Partially Hydrogenated Oil
• Why?

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Partially Hydrogenated Oil

• HydrogenateTo combine with or subject to the
  action of hydrogen, especially to combine (an
  unsaturated oil) with hydrogen to produce a solid
  fat.
• Hydrogenated oil is unnatural and does not break
  down in the bodythis isnt good.

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Four Types of Fat

• There are four kinds of fats
• (1) monounsaturated fat, (2) polyunsaturated fat
  (olive oil, canola oil, other vegetable oils),
  (3) saturated fat (butter, lard, palm oil,
  coconut oil and other animal fat), and (4) trans
  fat (margarine, shortening, and partially
  hydrogenated oil).  
• Monounsaturated fat and polyunsaturated fat are
  the "good" fats because they arent responsible
  for clogging arteries. 
• Consumption of saturated fat should be kept low
  (20 grams or less per day). 
• Trans fat from partially hydrogenated vegetable
  oils is very unhealthy and much worse than
  saturated fat because

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Hydrogenated Oil cont

• Trans fatty acids are formed when vegetable oils
  are processed into margarine or shortening.
  Sources of trans fats in the diet include snack
  foods and baked goods made with partially
  hydrogenated vegetable oil or vegetable
  shortening
• Trans fats cause significant and serious lowering
  of HDL (good) cholesterol and a significant and
  serious increase in LDL (bad) cholesterol make
  the arteries more rigid cause major clogging of
  arteries cause or contribute to type 2 diabetes
  and cause or contribute to other serious health
  problems.  Trans fats are placed into food to
  increase shelf life, but they decrease human
  life.

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What the Heck is Cholesterol?

• Cholesterol is a waxy, fat-like substance made in
  the liver and found in certain foods, such as
  from animals, like dairy products (whole milk),
  eggs and meat.
• The body needs some cholesterol in order to
  function properly (essential for nerve cell
  function, transporting food, and removes waste
  from cells). However, too much cholesterol can
  increase a person's risk of developing heart
  disease.

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2 Types of Cholesterol LDL HDL

• Explanation of terms
• LDL (bad) cholesterol--the main source of
  cholesterol buildup and blockage in the arteries.
• HDL (good) cholesterol--carries bad cholesterol
  from the blood back to the liver, which processes
  the cholesterol for elimination from the body. 
  HDL makes it less likely that excess cholesterol
  in the blood will be deposited in the coronary
  arteries.

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There are several factors that contribute to high
cholesterol some are controllable while others
are not.
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Uncontrollable Cholesterol Risk Factors

• Gender After menopause, a woman's
  LDL-cholesterol level ("bad" cholesterol) goes
  up, as does her risk for heart disease.
• Age Your risk increases as you get older. Men
  aged 45 years or older and women aged 55 years or
  older are at increased risk of high cholesterol.
• Family history Your risk increases if a father
  or brother was affected by early heart disease
  (before age 55) or a mother or sister was
  affected by early heart disease (before age 65).

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Controllable Cholesterol Risk Factors

• Diet The saturated fat and cholesterol in the
  food you eat raise total and LDL-cholesterol
  levels.
• Weight Being overweight can make your
  LDL-cholesterol level go up and your HDL level go
  down.
• Physical activity/exercise Increased physical
  activity helps to lower LDL- cholesterol and
  raise HDL-cholesterol (the "good" cholesterol)
  levels. It also helps you lose weight.

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Part 4 Review

• Name all four kinds of fat.
• Name the two good fats and the two bad fats.
• Name the two types of cholesterol.
• Name two foods that are high in cholesterol.
• Why is HDL considered good cholesterol?
• Why is LDL considered bad cholesterol?
• Why is trans fat so bad for you?
• What is the difference between saturated fat and
  unsaturated fat?

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What are the Three Most Meaningful Words in The
Dictionary?

• 1 Choice
• 2 Choice
• 3 Choice
• You have the power to choose. Making the wrong
  dietary choices could negatively affect your
  life. Remember You ARE what you eat!