Nutrition Basics

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Nutrition Basics

• Mrs. Similo
• Health Physical Education

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Calorie content ???

• 150 calories
• 180 calories
• 210
• 155
• 5
• 520
• 100
• 405

• One plain bagel
• 1 cup of chocolate milk
• 1 slice of apple pie
• 1 cup cooked spaghetti
• 1 stalk of celery
• 1 can of regular coke
• 1 quarter-pound hamburger with cheese
• 1 pear

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WHY DO WE EAT???

• The foods you eat are your bodys chief source
  of nutrients!
• Basic need
• What is the difference between hunger and
  appetite???
• _____________ is a desire to eat, rather than a
  need.
• ____________ is the need to eat

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Why do you eat the foods that you do????

• Environment
• 1. ___________- your food choices reflect
  the culture you live in, as well as your ethnic
  background, etc.
• 2. Your ___________________
• 3. _________________
• 4. Time and money taste and nutrition are
  the two top factors that influence food shopping
  decisions.
• 5. _____________ bored, stressed, depressed

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Eating habits

• Why is eating linked to six out of ten leading
  causes of death in the US, including heart
  disease, stroke, and cancer?
• People are unable to distinguish between
  _____________________!
• You eat past the point of feeling full because
  your appetite continues to be stimulated after
  your hunger is past.
• Usually with a ____________!

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Teens and Nutrition

• Good nutrition is essential during your teen-age
  years
• F_____________________
• Provides you with
• N________________________
• Calories- ____________________
• ____________- substances in food that helps your
  body grow, repair itself and provides energy

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Teens and Nutrition Choices

• Eating patterns now are likely to continue later
  in life
• Developing good eating patterns can prevent
• O____________
• Diabetes
• S__________
• Cancers
• Osteoporosis
• H________________
• High Blood pressure

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Digestive System

• Digestion
• Process of breaking down large foods into smaller
  molecules of nutrients to be absorbed into the
  blood and carried to cells throughout the body.
• Nutrition the process in which the body takes
  in and uses food

• http//www.umm.edu/digest/howworks.htm

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Food and Energy

• When your body uses the _________ in foods, a
  series of chemical reactions take place inside
  your cells. As a result, energy is
  _______________.
• The amount of energy released when nutrients are
  burned is measured in units called ___________.
  The more calories a food has, the more _________
  it _______________.

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Energy is needed for such things as

• Regulating body ______________
• Keeping your heart beating and your longs
  breathing
• Keeping your _________ _________
• Everything that you do!

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6 Classes of Nutrients

• Through Digestion, nutrients serve ______
  functions
• Provide Energy (Macro nutrients)
• Carbohydrates (1)
• Proteins (2)
• Fats (3)
• Regulating Growth and Repair of Tissues
• Proteins
• Regulate Body Functions (Micro nutrients)
• Vitamins (4)
• Minerals (5)
• Water (6)

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6 Classes Of Nutrients
Through digestion, Nutrients serve 3 functions
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Energy Providing Nutrients

• Carbohydrates
• ____ calories/gram
• Proteins
• ____ calories/gram
• Fats
• ____ calories/gram

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1. Carbohydrates (CHOs)

• Major source of ________ for body
• Role of CHOs
• Turned into glucose (Sugar) that the body uses to
  produce energy
• Unused CHOs can be stored
• Glycogen- Stored glucose in liver or muscles
• Fat- Excess CHOs that cant be stored as
  glycogen are stored as FAT
• _________ of food should be Carbohydrates

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Simple and Complex CHOs

• There are ___ types of carbohydrates
• __________ carbohydrates (Sugars)
• Used for quick, immediate energy
• Examples fruits (fructose), some vegetables
  (maltose), milk (lactose), sugars found in desert
  foods (no nutritional value)
• MYTH Eat sugar to boost your energy.
• FACT Your blood glucose level peaks initially,
  but wears off quickly and below normal levels

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Sugary carbohydrates found in soft drinks, and
candy empty calories Simple sugars quick
burst of energy followed by a __________feelingE
ating of sugary foods causes the pancreas to
secrete an ______________ of insulin in response
to the rise in blood glucose level. Result
within an hour of eating, the body feels
______________________________
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Simple and Complex CHOs

• Complex carbohydrates (Starches)
• Used to supply long-lasting energy
• Broken down into simple carbohydrates over time
• Examples Grains, fibers, beans
• FACT This provides a slow release of glucose
  over time (Sustained energy)

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Fiber in carbohydrates

• _________ is the tough, stringy part of
  vegetables, fruits, and grains
• Complex carbohydrate found in plants
• Fiber is not really a ________ because it cannot
  be broken down and absorbed into the body they
  pass out of the body without being digested.
  However
• Fiber prevents ____________, and may reduce the
  risk of lower bowel cancer and play a role in
  preventing heart disease
• __________ grain bread and cereals, vegetables,
  fruits, and seeds provide fiber

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Fiber- A Unique CHO

• Fiber
• Indigestible type of complex carbohydrate
• Does not provide Energy
• Function
• Helps move waste through digestive system
• Helps prevents constipation, heart disease,
  diabetes and cancers
• Eat 20-35 grams of fiber daily

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2. Fat (Lipids)

• Role of Fat
• Provides a lot of ____________ in long lasting
  activities
• Aerobic Activities tend to burn BODY FAT

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Saturated Fats

• 2 Types
• _____________ Fats
• Tend to be more solid in room temp.
• Found in ________ _____ and _____
• Leading sources in American diet include red
  meat, whole milk, cheese, hot dogs, and lunch
  meats.
• Linked to _________________ because it increases
  levels of cholesterol
• When possible, substitute low-fat foods such as
  skim milk and low fat cheeses.

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Unsaturated Fats

• Unsaturated Fats
• Liquid in _________ temp.
• Usually from plant sources Oils such a olive
  oil, canola oil, nuts, seeds, fish oil
• Reduced risk of __________________

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Hydrogenated Oils

• Process by which hydrogens are added to
  unsaturated fats solid fats
• Turning some unsaturated fatty acids to trans
  fatty acids
• Used to improve texture and stability
• Very _______________ fat- stay away from trans
  fat!
• Raise LDLs Lower HDLs

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Cholesterol

• Fatlike substance produced in _______
• Found in all animal meat
• Adequate cholesterol is essential for many bodily
  functions, however, too much can cause problems
• Atherosclerosis
• Disease where ___________
• builds up in artery causing it to
• _____________

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Lipoproteins

• Cholesterol is carried in the blood in
  protein-lipid packages called lipoproteins.
• Shuttles that transport cholesterol to and from
  the liver.
• 2 types of lipoproteins
• HDLs
• LDLs

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Good vs. Bad Cholesterol

• Low Density Lipoproteins (LDL)
• Shuttles cholesterol from liver to organs
• BAD CHOLESTEROL because if there is more than the
  body can use it gets deposited in the blood
  vessels
• _____________________.

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Good vs. Bad Cholesterol

• High Density Lipoproteins (HDL)
• Shuttles unused cholesterol from blood vessels
  back to liver for recycling.
• GOOD CHOLESTEROL by removing clogged vessels
  preventing ___________________

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Ways to HDLS

• _____________Activity
• Avoid Trans fatty acids
• Dont / quit smoking
• Replace saturated fats w/ unsaturated

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3. Protein (PRO)

• Role of Protein
• Help to build __________ during growth
• Replace damaged cells throughout life
• Regulate body processes
• Enzymes- substances that control reactions in
  body
• Provide energy in times of extreme need
• Ex meat, beans, fish, chicken (not fried)

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4. Vitamins

• DO NOT PROVIDE __________
• Vitamins are compounds that allow many of the
  ___________ processes in the body to occur.
• Almost all vitamins must come
• from food or supplements

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Types of Vitamins

• Two Groups of Vitamins
• Fat-soluble vitamins Vits. A, D, E, K
• _____________________
• Utilized when needed
• Can be toxic if taken in large amounts
• Water soluble vitamins Vits B and C
• ________________
• Not stored in body
• Excreted in Urine
• Must be replaced often
• Nine H2O soluble vitamins

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5. Minerals

• Inorganic substances the body cannot produce
• Come from the _________________
• Functions
• Speed reactions in body to regulate process of
  the body healing wounds, facilitating muscle
  contraction, providing major components of bones.
• 2 types of Minerals

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Trace Elements

• Only needed in __________ amounts
• Ex. Iron, Copper, iodine, selenium, zinc..
• Each mineral has a different purpose
• Iron- carries oxygen in blood
• Zinc- boosts immune system

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Major Elements

• Needed in _________ quantities
• Ex. Calcium, Potassium, Sodium, Chloride
• Each mineral has a different purpose
• Calcium- Develop _________ _________, muscle
  contractions, blood clotting
• Sodium, Chloride and Potassium- Electrolytes that
  maintain body fluid

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6. Water

• _____________of body weight is water
• Function
• Carries nutrients to and from cells (Plasma)
• Lubricates joints
• Allows you to swallow and digest foods
• Allows you to absorb nutrients
• Eliminates wastes
• Regulate body temperature
• Should drink fluids often (____ cups/day)

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Other Hydration tips for athletes

• Drink 16 ounces of liquid two hours before the
  event.
• Drink 4-8 ounces of liquid for every fifteen
  minutes of exercise to minimize dehydration.
• Weigh yourself before and after the event to
  learn how much fluid is lost in sweat, then drink
  freely to replace it.
• Remember, just because you dont feel thirsty it
  doesnt mean you dont need to drink.
• Cold-weather athletes (skiers) may not experience
  the build-up of heat as quickly as summer soccer
  players, yet they still need to replace their
  fluids, so do it!

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Benefits of Regular Physical Activity

• Increases ____________
• Build and maintain bones, muscles joints
• Builds endurance and muscular strength
• Manage weight
• Lower risk for CVD, colon cancer and type 2
  diabetes
• Helps control _____________
• Promotes _________________well-being and
  self-esteem
• Reduces feelings of depression and _______

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Nutrition Label Basics

• Food labels indicates the nutrients and calorie
  content of foods
• Each label contains
• 1. ______________size
• 2. serving per ___________
• 3. grams of total fat, saturated fat, total
  carbohydrates, fiber, sugars, protein, milligrams
  of cholesterol and sodium _________________

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The benefits of breakfast

• Breakfast is important for ___________ the body
  after a nights sleep.
• Improves your ability to ________________ during
  class. Children who eat breakfast score higher
  in standardized test scores. They also are more
  _______________
• Prevents low blood sugar which causes fatigue
• Improves ones ability to _____________.
  Children who skip breakfast are almost _________
  as likely to become overweight.