NUTRITION

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NUTRITION

• Chapter 4

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Section 4.1

• Influences on Food Choices

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Objectives

• Describe the difference between hunger and
  appetite.
• Describe how different factors affect your food
  choices.
• List the short and long term effects of poor
  nutritional choices.

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Hunger Vs. Appetite

• The bodys physical response to the need for food.

• The desire to eat based on the pleasure derived
  from eating.

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Hunger Appetite
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Environmental Factors
household structure income level level of
education nutritional knowledge health
beliefs religious beliefs
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location of residence physiological
make-up occupation cultural background

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Short Term Conditions Related to Poor Diet
Fatigue Bad moods depression
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Long Term Conditions Related to Poor Diet
Obesity Heart disease/stroke High blood
pressure Cancer Tooth decay Adult-onset diabetes
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Section 4.2

• Nutritional Components of Food

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Objectives

• Identify and describe the six classes of dietary
  nutrients.
• Describe the differences among the various types
  of cholesterol.
• Identify problems that can occur from inadequate
  amounts of certain nutrients.

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Essential Nutrientssubstances from food that
nourish the body

• Proteins
• Carbohydrates
• Fats

• Vitamins
• Minerals
• Water

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Proteins

• These are the basic components of body tissue and
  they also provide energy.

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Protein is made up of carbon, hydrogen, oxygen
and nitrogen, it is found in all cells.
Protein
plays a unique role in the growth and repair of
body tissue, and they speed up the rate of
chemical reactions in the body.
All
proteins are made up of amino acids 11 of them
can be produced by the body and 9 others must be
supplied by food. The 9 that can not be produced
by the body are called essential amino acids.
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There are two types of proteins Complete A
protein that contains all 9 essential amino
acids. Incomplete A protein that lacks one or
more of the essential amino acids.
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Carbohydrates

• A class of nutrients containing simple sugars,
  glycogen and dietary fiber.
• A main source of energy.

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There are two types of carbohydrates Complex
Are
low in fat and rich in vitamins, minerals and
fiber. Examples would include pasta, rice and
whole grains. These are a longer lasting energy
source. Simple
Low in fat, missing some
essential vitamins and mineral and provides you
with a short term energy source.
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Dietary fiber A complex carbohydrate that does
not provide energy. Its commonly called
roughage. It helps to move undigested food
through the digestive tract, preventing
constipation reducing the risk of certain
diseases. corn, rice bran, whole grains, greens
and veggies
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Morning Vs. Evening
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Morning

• Eat protein, it will help jump start your brain.
• It will keep you going throughout the day.

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Evening

• Carbohydrates will give you the chill out or a
  relaxed feeling.

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Fats

• Fats are energy storage molecules supply more
  energy per gram that carbohydrates or proteins

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There are two types of fats Saturated
Usually solid
at room temperature and can be found in most
animal fats. They contain single bonds between
carbon atoms and the maximum number of bonds of
hydrogen atoms. Unsaturated
Liquid at room temperature
and contain fewer bonds of hydrogen. These are
generally found in plants.
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saturated is bad unsaturated is good
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Do We Need Fat in Our Diets?
They store energy in a form that can be used when
the body needs it. They protect our organs. They
insulate our body from the cold. They transport
certain vitamins throughout the body. They are an
important ingredient of several hormones.
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Cholesterol
A fat like substance that is part of all animal
cells and is needed for the production of some
hormones and fat digestion.
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Two Types

• HDL(high-density lipoproteins) compounds that
  remove cholesterol from the blood and transport
  it back to the liver.

• LDL(low-density lipoproteins) compounds that
  carry cholesterol to the cells for cell
  processing.

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H.D.L IS GOOD L.D.L IS BAD
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VITAMINS
Organic substances that assist in the chemical
reactions that occur in the body.
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Fat Soluble Vitamins
A maintains healthy eyes, skin, bones, teeth
and keeps the lining of digestive track
resistant to infections.
D promotes normal growth.
E prevents the destruction of red blood
cells. K assists with blood clotting.
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Water Soluble Vitamins
B1 (Thiamine) assists with conversion of
carbohydrates to energy.
B2 (Riboflavin) assists with nerve cell
function.
B3 (Niacin) maintenance of normal
metabolism.
B12 necessary for formation of red blood
cells and normal cell function.
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B6 (Pyridoxine) necessary for normal
carbohydrate, fat and protein metabolism.
FOLACIN necessary for the
production of genetic materials.
BIOTIN necessary for metabolism of
carbs. and other B vitamins.
PANTOTHENIC ACID used to produce some hormones
and assists with the release of energy.
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C (Ascorbic Acid) needed for normal
development of connective tissue.
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MINERALS
Inorganic substances that are generally absorbed
to form structural components of the body.
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Minerals
CALCIUM necessary for normal growth of bones.
CHLORINE
maintenance of water balance.
COPPER involved in skin
color. IODINE production of thyroid hormone.
IRON needed for some enzymes. MAGNESIUM
needed for chemical reactions.
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MANGANESE normal function of nerve cells.
PHOSOHORUS plays a role in
metabolism. POTASSIUM nerve
and muscle function.
SODIUM water balance nerve
conduction. SULFUR
found in amino acids. ZINC needed for
digestion, respiration, healing and metabolism.
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Nutrient Deficiencies

• Night blindness and impaired growth can result
  from lack of vitamin A.
• Rickets and/or inadequate growth of bones and
  teeth comes from a lack of vitamin D.

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Nutrient Deficiencies

• Lack of vitamin E can result in anemia.
• Lack of vitamin K can cause slow blood clotting.
• Deficient in B1 can result in muscle weakness
  heart problems.

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Nutrient Deficiencies

• Skin sores can be caused by the lack of vitamin
  B2.
• Lack of B3 is a contributing factor of
  depression.
• Skin disorders and hair loss can be from the lack
  of BIOTIN.

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WATER

• Water is an essential component in you diet.
• About 2/3 of your body weight is water.

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Vs.

• About 65 to 70 of your body weight is water.

• About 55 to 65 of your body weight is water.

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Functions of H2O in the Body
All body functions are chemical reaction and
most need water to occur. Helps
maintain acidity at the proper level so the
chemical reactions can occur. Helps transport
gases, nutrients and waste throughout the body.
Regulates body temperature. water
is a produce of chemical reaction that help drive
your body processes.
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Dehydration
A state which the body has lost more water than
has been taken in.
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Dehydration can occur as a result of heavy
physical activity or an illness that includes
vomiting, diarrhea, fever or a situation that
cause you to sweat profusely.
This can happen if you are not drinking
enough water.
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Section 4.3 Analyzing your nutritional needs
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Objectives
Define the nutritional requirements for
healthy teens. Classify foods into the
appropriate food groups. Identify special
nutritional needs of selected populations.
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Recommended Dietary Allowances(RDAs)
These are guidelines set so that you may select
foods that provide you with a nutritionally
balanced diet.
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Teens / AdultsMales Females

• Age
• Weight
• Height
• Activity level
• Expectation
• Choices

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Example

• Some guidelines today, suggest this is the proper
  balance a teenager needs in there diet.

WHAT DO YOU THINK?
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Food Pyramid
P

• This organizes foods into groups based on the
  dietary guidelines.

D
V
FR
C
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How Much?

• Carbohydrates 6 to 11 servings
• Vegetables 3 to 5 servings
• Fruits 2 to 4 servings
• Dairy 2 to 3 servings
• Protein 2 to 3 servings
• Fats not a food group, use sparingly

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Remember

• AGE
• GENDER
• ACTIVITY
• EXPECTATION
• HEIGHT
• WEIGHT
• CHOICES

• What you need to consume each day depends on?

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Teens
Both boys and girls experience increased demands
for energy, protein, vitamins, and minerals to
deal with mental and physical changes. Protein
for muscle growth Calcium and iron for
developmental changes
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Pregnant Women
Also an increase demand for protein, vitamins,
and minerals. They need to increase their caloric
intake to meet the daily energy demands. Protein
is big, needed for the growing fetus and the its
environment.
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Vegetarians
They choose not to eat meat products and some
avoid dairy. Since not all essential nutrients
can be found in plants (B12). They must eat a
very wide variety of veggies and take a
supplement to be sure they are receiving the
nutrients they need to maintain a healthy life.
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Athletes
They have specific nutritional needs for their
training and performance requirements. The amount
of calories consumed depends of the type of
activity. One thing is for sure, they must DRINK
WATER BEFORE, DURING and AFTER WORKOUTS
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The Elderly
Their nutritional needs a similar to that of the
general population. As you age you should
continue to eat a variety of foods to reduce the
likelihood of missing important nutrients
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Section 4.4

• Food Safety

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Symptoms of Food-borne Illness

• Usually affect the stomach and intestines
• Common symptoms
• Diarrhea
• Cramping
• Fever
• Headache
• Vomiting
• exhaustion

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How Contamination Occurs

• Anytime during the production process
• Unsafe food handling
• Hands
• Countertops
• Cutting boards
• Sponges
• Kitchen towels

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Helpful Hints

• Buy perishable foods last when shopping
• Wait until you are about to leave to buy frozen
  foods.
• Dont purchase damaged or dented cans and/or
  products.
• Check dates.
• Separate foods as needed.

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NOW YOUR ON THE ROAD TO BETTER NUTRITION THE
CHOICE IS YOURS!