Nutrition and Weight Control

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Nutrition and Weight Control

• Unit 1 Mary Smith Manila High School

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Objective 1.1

• Define terms related to nutrition and weight
  control

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Absorption

• The passage of nutrients from the
  gastrointestinal tract into either the blood or
  tissue fluid surrounding the cells

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Amino Acid

• One of the building blocks of protein molecules

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Appetite

• A desire to eat

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Calorie

• A measurement of the amount of energy produced
  when food is burned by the body
• In science it is the amount of energy needed to
  raise the temperature of 1.0 g of water 1.0
  degrees Celsius

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Deficiency Disease

• A disease caused by the lack of a specific
  necessary element in the body
• Examples include pellagra, rickets, anemia,
  goiter, kwashiorkor, nightblindness, and
  osteoporosis

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Diabetes Mellitus

• Lack of or inability to use the hormone insulin,
  which results in the build up of glucose in the
  bloodstream

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Digestion

• The process by which the body breaks down food
  into useable nutrients

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Fallacy

• A mistaken belief

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Fat-Soluble Vitamins

• Vitamins that are absorbed and transported by
  fats
• Includes vitamins A, D, E, and K

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Glucose

• Type of simple sugar
• The bodys primary energy source and the only
  energy source for the brain and nervous system
• The basic sugar molecule from which all other
  carbohydrates are built

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Malnutrition

• Poor nutrition over an extended period of time
  which can be caused by an inadequate diet

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Metabolism

• The process by which living cells use nutrients
  in many chemical reactions that provide energy
  for vital processes and activities

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Nutrient

• Chemical substances in food that help to maintain
  the body

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Nutrition

• The study of nutrients and how they are used by
  the body

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Obesity

• Weighing 20 of more above desirable weight for
  height
• In an adult, obesity is defined as a body mass
  index of 30 or more

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Osteoporosis

• A condition caused by a calcium deficiency which
  resu8lts in porous, brittle bones and a loss of
  bone density

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RDA

• Recommended Daily Allowances
• Suggested levels of nutrient intake to meet the
  needs of most healthy people

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Saliva

• A mucus and enzyme-containing liquid secreted by
  the mouth that begins to break down starches and
  makes food easier to swallow

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Taste Buds

• Sensory organs located on various parts of the
  tongue

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Trace Elements

• Elements or minerals needed in very small amounts

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Vitamins

• Nutrients that dont provide energy or build body
  tissue, but help regulate these and other body
  processes

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Water-Soluble Vitamins

• A vitamin, specifically vitamin C or one of the B
  complex vitamins, that dissolves in water
• Are not stored in the body

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Objective 1.2

• Describe psychological, physiological, and
  environmental reasons for eating

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Why do we eat?
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Physical needs

• Nutrients
• Wellness

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Psychological needs

• Security
• Belonging
• Enjoyment

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Social influences

• Culture
• Family
• Friends
• The media
• Available resources
• Technology

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Personal influences

• Lifestyle
• Values and priorities
• Emotions

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Objective 1.3

• Describe effects of nutrition on health and body
  mass

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Nutrition throughout your life
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BMI

• Body mass index
• Calculation of body weight and height
• Adults with a BMI of 30 or above are considered
  obese
• An estimatenot an appropriate weight evaluation
  for everyone!

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Objective 1.4

• Identify food related health problems

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Food-Related Health Problems

• High Blood Pressure
• Sodium
• Heart Disease
• Excessive fat esp saturated fats
• Diabetes I and II
• Sugars, glucose, insulin

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Continued..

• Lactose intolerance
• Milk and milk products
• Food allergies
• Food sensitivities
• Obesity
• Underweight
• Malnutrition
• Vitamin and mineral deficiencies

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Vitamin Mineral Deficiencies

• Pellagra
• Rickets
• Anemia
• Goiter
• Kwashiorkor
• Night Blindness
• Osteoporosis

• Niacin
• Vitamin D
• Iron
• Iodine
• Protein
• Vitamin A
• Calcium

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Objective 1.5

• Name unhealthy diet practices

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Eating Disorders

• Anorexia Nervosa
• Bulimia Nervosa
• Binge Eating Disorder

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Objective 1.6

• Define basic nutrient groups and their sources
  and functions

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Nutrients

• Chemical substances found in food your body can
  use

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6 basic nutrients

• Carbohydrates
• Protein
• Fats
• Vitamins
• Minerals
• Water

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Important fact 1

• Your body can only use a certain amount of each
  nutrient
• More is not better!

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Important fact 2

• Nutrients work together as teams in your body
• One nutrient is not more important than another!

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Important fact 3

• Scientists are still discovering new info about
  nutrients
• But what they do know is reliable!
• And if it sounds too good to be true, it probably
  is!

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Carbohydrates
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Functions

• Should make up 55 of more of your daily calories
• Supply energy

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Types

• Sugars
• Starches
• (fiberpart of food not digested)

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Good Carbs

• Whole grain breads and cereals
• Fresh fruits and veggies

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Bad carbs

• Refined sugars
• White floury stuff (doughnuts, cakes, white
  bread, etc)

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Carbs and healthy eating

• Eat MORE good carbs (55 is more than half!)
• Eat LESS bad carbs
• Eat more fiber (very few Americans get enough)
  (25 grams recommended)

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Too many bad carbs

• Diabetes
• Hypoglycemia
• Obesity
• Lactose intolerance
• Dental caries
• Sugar addiction

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Proteins
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Functions

• 15 of your calories (thats all!)
• Build and repair body tissues

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Types

• Complete
• From animal foods
• Incomplete
• From plant foods
• (made of amino acids)

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Good proteins

• Fish
• Legumes
• Dried beans and peas
• Poultry
• Not fried

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Bad proteins

• Red meat
• More than 2-3 times per week
• Fatty meats
• Fried meats

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Proteins and healthy eating

• Dont red meat more than 2-3 times per week
• Meat shouldnt be the biggest serving on your
  plate!

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Too many bad proteins

• Atherosclerosis
• Heart disease
• Kidney disease
• Obesity

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Miscellaneous

• More protein does not equal more muscle!
• High protein diets can be dangerous!
• Vegetarians may get protein by combining
  incomplete proteins
• Rice and beans, macaroni and tomatoes

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Fats
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Functions

• 30 or less of your calories
• Insulate and protect the body
• Carry fat soluble vitamins

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Types

• Saturated
• Unsaturated
• Trans-fats
• Cholesterol

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Eat less

• Saturated fats
• Hydrogenated fats (trans-fats)
• Added fats

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Eat more

• Unsaturated fats and oils (fats from plant
  sources and fish

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Too much fat

• Heart disease
• Obesity
• Wont get enough fiber

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Sugar and fat are not the same thing!!!
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Vitamins
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Functions

• Regulate body processes
• Dont have calories
• Dont supply energy

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Types

• Water soluble (vitamin B complex and vitamin C)
• Not stored by the body
• Needed daily
• Fat soluble (vitamins A, D, E, and K)
• Stored in the body

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Vitamin A

• Healthy vision and skin
• Deficiencynight blindness

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Vitamin B complex

• Healthy nervous system
• Deficienciesberiberi and pellagra

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Vitamin C

• Fight infection
• Deficiency--scurvy

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Vitamin D

• Healthy bones and teeth
• Deficiencyrickets

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Vitamin E

• Antioxidant

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Vitamin K

• Normal blood clotting
• Newborns get a shot of this!

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Healthy eating and vitamins

• Supplements are usually not necessary IF you
• Eat a varied diet with plenty of fruits and
  veggies and whole grains
• Rememberyou can get too much of a vitamin!

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Minerals
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Functions

• Chemical elements that become part of the body or
  help regulate body processes

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Types

• Macrominerals
• Needed in larger amounts
• Trace elements
• Needed in small amounts

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Calcium Phosphorus

• Strong bones and teeth
• Deficiency--osteoporosis

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Sodium, chloride, potassium, magnesium

• Regulate the bodys fluid and electrolyte balance

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Fluoride

• Strong teeth
• Deficiencydental caries

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Iron

• Healthy red blood cells
• Deficiency--anemia

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Iodine

• Necessary for normal metabolism
• Deficiency--goiter

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Water
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Functions

• Necessary for all body processes!!!

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Important facts

• 70 of your body is water
• Thirst is not a good indicator of need
• Dehydration has already started!
• Even slight dehydration affects memory,
  comprehension, and math skills

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And

• Water is contained in most foods and drinks, but
  plain water is still neededhydrates your brain
  faster!
• Caffeine is a diureticit makes your body lose
  water!

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Objective 1.7

• Explain MyPyramid

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www.mypyramid.gov
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Objective 1.8

• Name careers related to nutrition and weight
  control