Nutrition

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Nutrition

• Mrs. Gennaro

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What is (are)?

• Nutrition- The process by which the body takes in
  and uses food.
• Calories- Unites of heat that measures the energy
  used by the body and the energy that foods supply
  to the body.
• Hunger- A natural physical drive that protects
  you from starvation.
• Appetite- Is a desire, rather than a need, to
  eat.

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Nutrients

• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water

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Carbohydrates

• Carbohydrates-
• Your body uses carbs to make glucose which is the
  fuel that gives you energy and helps keep
  everything going (including sitting and reading)
• Carbohydrates are the bodys preferred source of
  energy, providing four calories per gram.
• Carbs can be found in
• Fruits
• Vegetables
• Breads, cereals, and other grains
• Milk and milk products
• Food containing added sugars (Cakes, cookies, and
  sugar sweetened beverages)

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Carbohydrates

• Complex Carbohydrates-
• Starches and dietary fibers (two types of complex
  carbs)
• Starches must be broken down through digestion
  before your body can use it as a glucose source.
• Foods that contain starch and dietary fibers
• Breads, cereals, grains, and vegetables
  (Potatoes, dry beans, peas, and corn)
• The body breaks down complex carbohydrates into
  simple carbohydrates before it can use them for
  energy.

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Carbohydrates

• Simple Carbohydrates-
• Sugars found naturally in foods such as fruits,
  vegetables, milk, and milk products.
• Simple sugars also include sugars added during
  food processing and refining
• (Foods with added sugars have fewer nutrients
  than foods with naturally-occurring sugars)

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Carbs and Fiber

• How much carbohydrates do I need?
• 45 to 65 of the calories as carbohydrates
• Fiber-
• An indigestible complex carbohydrate that is
  found in tough, stringy parts of vegetables,
  fruits, and whole grains.
• Soluble Fiber-
• Oatmeal - Nuts and seeds
• Oat bran - Most Fruits (strawberries,
  blueberries, pears, and apples
• Dry beans and peas
• Insoluble Fiber-
• Whole wheat bread - Wheat Bran
• Barley - Seeds
• Brown Rice - Most Vegetables
• Couscous - Fruits
• Bulgur or whole grain cereal
• Both types have health benefits (so eat a variety
  of foods)

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A little more about fiber

• It cant be digested and used as energy
• Fiber helps move waste through the digestive
  system and thereby helps prevent intestinal
  problems.
• Eating enough fiber throughout your life may
  reduce your risk of heart disease.
• Recommended that you get 14 grams of dietary
  fibers for every 1,000 calories that you consume
  each day (so if you need 2,000 calories you
  should try to include 28 grams

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Fiber Estimator
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Whole Grains

• Whole Grains
• Good source of fiber and nutrients
• Grains that have all parts of the grain seed
  (sometimes called a kernel)
• Some enriched grain foods have extra nutrients
  added called fortified grains
• Examples of whole grains
• Brown Rice - Whole-grain barley
• Buckwheat - Whole-grain corn
• Bulgur (Cracked Wheat) - Whole oats/oatmeal
• Millet - Whole Rye
• Wild Rice - Whole Wheat
• Popcorn - Quinoa
• Triticale
• Popcorn is a whole grain that can have added fat
  and salt.

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Proteins

• Proteins-
• Nutrients that help build and maintain the body
  cells and tissues.
• Proteins are made from many amino acids connected
  together in different arrangements.
• Proteins are constantly being broken down and
  replaced.
• Function
• Provide the building materials your body needs to
  grow and repair itself.
• 9 out of the 20 amino acids are called Essential
  amino acids because you must obtain them from the
  foods you eat since your body cannot make them.

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Proteins

• Complete proteins-
• Source that provides all of the essential amino
  acids. (High quality proteins)
• Animal-based foods
• Example of complete proteins- fish, meat,
  poultry, eggs, milk, cheese, and yogurt.
• Incomplete proteins-
• Lack one or more of the essential amino acids.
• Example of incomplete proteins- Beans, peas,
  nuts, and whole grains.

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So, how much protein do I need?

• Recommended that 10-35 of daily calories come
  from protein.

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Just a little more about protein

• Too much protein?
• People eat more than they need with no harmful
  effects, however protein contributes to calorie
  intake so
• Could be greater than your calorie needs and
  contribute to weight gain
• Animal sources of protein can be sources of
  saturated fat which has been linked to elevate
  (LDL) cholesterol (a risk factor for heart
  disease)
• Examples amounts of proteins in food
• 1 cup of milk has 8 grams of protein
• A 3- ounce piece of meat has about 21 grams of
  protein
• 1 cup of dry beans has abut 16 grams
• An 8- ounce container of yogurt has about 11
  grams of protein

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Fat

• Fat
• Belongs to a group of compounds called lipids-
  which are substances that does not dissolve in
  water.
• Fats provide more than twice the energy of
  carbohydrates or proteins- nine calories per
  gram.
• Fatty acids (building blocks of fats) that the
  body needs, but cannot produce are called
  essential fatty acids.

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Essential Fatty Acids

• Important for brain development
• Blood clotting
• Controlling inflammation
• Help maintain healthy skin and hair

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Saturated Fat

• Saturated fat (solid fats-top of soup film)
• These are usually solid at room temperature.
• Animal fats are primary source of saturated fat
• Saturated fat examples-
• High-fat cheeses
• High-fat cuts of meat
• Whole-fat milk and cream
• Butter
• Ice cream and ice cream products
• Palm and coconut oils
• High intake of saturated fats is associated with
  an increased risk of heart disease. Recommended
  to consume less than 10 of daily calories as
  saturated fat.

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Unsaturated Fatty Acids

• Unsaturated fatty acids
• Vegetable oils, nuts, and seeds tend to contain
  larger amounts of unsaturated fats.
• Eating unsaturated fats in moderate amounts may
  lower your risk for heart disease.

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Trans Fats

• Trans Fats- Formed by a process called
  hydrogenation, which causes vegetable oil to
  harden.
• As it hardens, the fats become more saturated.
• Trans fats are found in stick of margarine, many
  snack foods, and packaged baked goods (cookies or
  crackers)
• Trans fats can raise your total blood cholesterol
  level (LDL), which increase your risk for heart
  disease.

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The last 3 Nutrients

• Vitamins
• Minerals
• Water
• These nutrients do not provide energy, but
  perform a wide variety of body functions

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Vitamins

• Vitamins- Compounds found in food that help
  regulate many body processes.
• Made by plants or animals
• Several different vitamins perform different
  functions in the body.
• Vitamin C, Folic Acid, and B vitamins are water
  soluble- they dissolve in water and pass easily
  into the bloodstream during digestion
• The body doesnt store these vitamins- any unused
  amounts are removed by the kidneys.

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Vitamins

• Vitamins A, D, E, and K are fat-soluble vitamins.
• These vitamins are stored in body fat for later
  use.
• If consumed in large amounts these vitamins can
  build up the body to the point where they become
  harmful.

Vitamins Handout
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Minerals

• Minerals- Elements found in food that are used by
  the body.
• Your body cannot produce minerals, it must get
  them from food
• Calcium- Important mineral that promotes bone
  health
• Calcium-rich foods helps reduce the risk of
  developing Osteoporosis
• Osteoporosis is most common in women over the age
  of 50

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Water

• Water- Essential for most body functions
• All body cells contain water

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Water Functions

• Water functions include
• Moving food through the digestive system
• Digesting carbohydrates and protein, and aiding
  other chemicals reactions of the body
• Transporting nutrients and removing wastes
• Storing and releasing heat
• Cooling the body through perspiration
• Cushioning the eyes, brain and spinal cord
• Lubricating the joints

Minerals handout
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Cholesterol

• Cholesterol- A waxy, fatlike substance in your
  body.
• Total Cholesterol- Total cholesterol in your
  blood. Includes HDL and LDL.
• High blood cholesterol can increase risk of heart
  disease
• HDL (High Density Lipoprotein)- Also called good
  cholesterol because it helps carry cholesterol
  away from your bodys organs to the liver where
  it can be removed.
• LDL (Low Density Lipoprotein)- Also called bad
  cholesterol because its the type of cholesterol
  that is linked with higher chance of heart
  disease.

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Cholesterol

• People with high cholesterol have a greater
  chance of getting heart disease
• Cholesterol can build up on the walls of the
  arteries narrowing the arteries

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Healthy food guidelines

• Dietary Guidelines for Americans- A set of
  recommendations about smart eating and physical
  activity for all Americans.
• 3 key guidelines
• Make smart choices from every food group
• Find your balance between food and activity
• Get the most nutrition out of your calories

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Nutrition facts

• Food additives- Substances added to a food to
  produce a desired effect.
• May be used to keep food safe for a longer period
  of time, boost nutrient content, or improve
  taste, texture, or appearance
• Two food additives for concern
• Aspartame- A sugar substance
• Olestra- A fat Substance

Whats your pyramid handout
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Food Labels
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What some kids are doing

• http//www.connectwithkids.com/YEAH/vidpages/vid_b
  ody.html

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Healthy Weight

• Mrs. Gennaro

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Maintaining Healthy Weight

• You maintain your weight by taking in as many
  calories as you use.
• Calories are unites used to measure the energy
  found in food.
• If you consume more calories than you need- you
  will gain weight
• If you consume less calories than you need- you
  will lose weight

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Energy Balance

• Metabolism- The process which the body breaks
  down substances and gets energy from food
  (converts the food you eat into fuel)
• It takes 3,500 calories to equal 1 pound of body
  fat.

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Calories

• A gram of fat contains 9 calories
• Some low-fat foods may also be high in calories
• Sugary foods contain more calories than fresh
  vegetables and fruits, which are higher in water
  and fiber
• Food preparation also plays a role in how many
  calories are in food
• Fried foods or foods served in cream sauce adds
  extra fats and sugars (likely higher in calories)
• To control your weight, eat less high calorie
  foods or eat them less often

Calorie snack foods
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Maintaining a Healthy Weight

• To maintain a healthy weight, burn the same
  amount of calories that are consumed
• The right weight for each person is based on
  several factors
• Age
• Gender
• Height
• Body Frame
• Stage and rate of growth

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Maintaining a Healthy Weight

• Body Mass Index (BMI)- A measure of body weight
  relative to height
• Overweight- Heavier than a standard weight range
  for your height (or risk for being overweight)
• BMI is quick, however a person who is very
  muscular may have a higher BMI but still be
  healthy

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BMI

• Skin Fold Testing- The method to measure BMI
• You measure the thickness of the skin folds at
  different points on the body to figure out how
  much fat is stored beneath the skin

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Determining BMI

• Divide your weight in pounds by your height in
  inches.
• 1foot12 inches
• Ex I am 5 feet 3 inches
• 12x5603 63inches
• 117(weight in pounds)/63 1.857
• Divide the result (1.857) by your height again
• 1.857/63 .029
• Multiply the result (.029) by 703
• .029x703 BMI 20.72

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Whats your BMI

• Figure it out!

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Weight

• Obese- Having an excess of body fat
• Carries health risk
• Being obese carries serious health risks
• Underweight- Below the standard weight range for
  your height
• Also carries health risk
• Too thin people may have trouble fighting off
  disease
• Being too thin- you arent getting enough
  calories and nutrients or excessive exercise to
  burn calories