Chapter 4: Nutrition Principles

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Chapter 4 Nutrition Principles

• Section 4.1

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What Are We Covering?

• Core Content
• PL-HS-1.1.6 Students will analyze the effect of
  individual behavior choices and habits relating
  to diet, exercise, rest and other choices (e.g.,
  tobacco, alcohol, and other drug use) on various
  body systems (e.g., circulatory, respiratory,
  nervous, digestive).
• PL-HS-1.1.8 Students will explain risks
  associated with unhealthy habits and behaviors
  (e.g., dietary, physical activity, tobacco,
  alcohol, steroids, other substance abuse, sexual
  activity, violent/aggressive behavior).
• PL-HS-1.2.1 Students will evaluate the positive
  and negative impact of food selections that
  contain essential nutrients (proteins,
  carbohydrates, fats, minerals, vitamins, water)
  on maintaining and promoting health.
• PL-HS-1.2.2 Students will explain key
  recommendations made in the Dietary Guidelines
  for Americans, including recommendations for
  specific population groups and how these
  recommendations contribute to good health
• Essential Questions
• What influences what we eat?
• What are the six essential nutrients?
• How much should we eat?

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Bell Ringer

• What is the difference between hunger and
  appetite? Which do you think usually controls
  your eating habits? Why?

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Hunger and Appetite

• Hunger- bodys physical response to the need for
  food
• Hunger pangs, weakness, dizziness, nausea, loss
  of concentration
• Satiety- feeling of fullness
• Appetite- desire to eat based on the pleasure
  derived from eating
• Taste, texture, and aroma of foods can influence
  appetite
• Physical health (sick or active), Weather,
  Culture or religion
• Eating should be a balance of hunger and appetite

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Environmental Factors

• There are several factors that influence your
  choice of foods and how much of them you eat
• Social influences
• Family experience
• Cultural heritage
• Cost
• Personality
• Figure 4-3

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Health Problems Related to Diet

• Short Term Conditions
• Fatigue
• Bad Moods
• Depression
• Long Term Conditions
• Obesity
• Heat Disease
• Stroke
• Adult-onset diabetes
• High Blood Pressure
• Cirrhosis of the liver

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Chapter 4 Nutrition Principles

• Section 4.2

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Bell Ringer

• What is your favorite meal? What factors do you
  think influence your choice?

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Nutritional Components of Food

• Nutrition- study of the way in which substances
  in food affect our health
• Essential Nutrients- six categories of substances
  from food that nourish the body for growth and
  development
• Carbohydrates
• Fat
• Proteins
• Vitamins
• Minerals
• Water

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Carbohydrates

• Carbohydrates- class of nutrients containing
  starches, simple sugars, glycogen, and dietary
  fiber
• One of three groups that provide calories
  (energy)
• Main source of food energy
• Should make up 60 of daily calories
• Can be divided into three classes based on size
  Simple Sugars, Short-Chain Sugars, and Long-Chain
  Sugars

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Simple Sugars

• Also called monosaccharides
• Occur naturally in fruits, vegetables, honey, and
  molasses
• Glucose- most important simple sugar, major
  energy source for cells in body
• Carbs must be converted to glucose before they
  can be used as energy

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Short-Chain Sugars

• Sucrose- made from two monosaccharides
  (disaccharide)
• Sugar

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Long-Chain Sugars

• Complex Carbohydrates- subclass of carbs that
  include starches, glycogen, and dietary fiber
  low in fat and rich in vitamins and minerals
• Starch- veggies, potatoes, grains
• Glycogen- form of stored carbohydrate in the
  liver and muscle
• Dietary Fiber- subclass of complex carbs with a
  high ratio of plant material that is not absorbed
  by the body (doesnt provide energy)

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Fat

• Supplies more energy per gram than carbs or
  protein (9 calories per gram)
• Stored in body (adipose tissue)
• Should comprise no more than 30 of daily
  calories
• Saturated and Unsaturated fats
• Saturated- solid at room temperature (butter),
  linked to cardiovascular disease and some cancer
• Unsaturated- liquid at room temperature, provide
  protection against development of some diseases
• Trans Fat- hydrogenated vegetable oils, dont
  spoil rapidly, behave like saturated fat in the
  body

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Cholesterol

• Fat-like substance found in some foods of animal
  origin
• Part of the membrane around a cell and provides
  some protective covering to nerve fibers
  production of vitamin D and sex hormones
• Body produces all it needs
• Two Types High-Density Lipoproteins and
  Low-Density Lipoproteins

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HDL and LDL Cholesterol

• HDL Good Cholesterol
• Some protection against heart disease
• LDL Bad Cholesterol
• Carries cholesterol and other fats from digestive
  system through blood to cells
• Too much cholesterol in blood results in build up
  on walls of blood vessels and clogged arteries
  (heart attack)
• Diets high in fat increase cholesterol in blood
  (especially saturated fat)

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Protein

• Made of amino acids (20 amino acids- 11 made in
  body, 9 must be provided)
• Role in growth and repair of body tissue and
  provide energy
• During digestion, protein in food broken down to
  amino acids, helping to build new proteins for
  growth and repair

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Vitamins

• Help regulate certain chemical reactions in the
  body
• Body can only make Vitamin D and K
• Fat Soluble- dissolve in fat, stored in body fat,
  excess in liver and skin (A, D, E, K)
• Water Soluble- dissolve in water, not stored,
  excess excreted in urine (Bs, C, Folacin, Biotin)

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Minerals

• Naturally occurring substances that contribute to
  the normal functioning of the body
• Marcominerals (large amounts) and Trace Minerals
  (small amounts)
• Calcium, Iron, Potassium, Sodium, etc.

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Water

• Two-thirds of weight is water
• Amount in body based on amount of body fat (more
  fatless water)
• Chemical reactions, product of reactions that
  supply energy, provide transport for gases,
  nutrients, and waste, regulates body temp
  (sweating)
• FF You could live several weeks without food,
  but only 10 days without water

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Chapter 4 Nutrition Principles

• Section 4.3

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Bell Ringer

• What are the six essential nutrients?

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Analyzing Your Nutritional Needs

• Dietary Guidelines for Americans
• Eat a variety of foods
• Maintain a healthful weight
• Choose a diet low in fat, saturated fat, and
  cholesterol
• Choose a diet with plenty of fruits, veggies, and
  grain
• Use sugar in moderation
• Use salt in moderation

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Balance of Energy from Nutrients

• Three nutrients provide calories- carbs, protein,
  and fat
• Daily Reference Values (DRV)
• Total Fat 65g, 30 of total calories
• Saturated Fat 20g
• Cholesterol 300mg
• Total Carbs 300g, 60 of total calories
• Fiber 25g
• Protein 50g, 10 of total calories

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The New Food Pyramid

• Grains
• Vegetables
• Fruit
• Milk/Dairy
• Meat and Beans
• Oil/Fats

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Reading Nutrition Labels

• Serving Size- if you eat more or less of the
  serving size, youll need to adjust the amount of
  each nutrient to reflect that
• Total Calories
• Calories from Fat
• Total Fat
• Cholesterol and Sodium
• Total Carbohydrate
• Protein

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Terms to Know

• Low-Calorie- 40 calories or less per serving
• Reduced or Fewer Calorie- at least 25 fewer
  calories per serving than reference food
• Good Source of Fiber- between 2.5 and 5 grams per
  serving
• Reduced Sugar- at least 25 less sugar per
  serving than reference food

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Reading Nutrition Labels

• Using your cereal label, what would be the
  nutritional information for a serving size of
  1 ¼ cups? What would be the total calories,
  carbohydrates, fat, and protein? How many
  calories come from each nutrient (carbs, protein,
  and fat?)

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Cereal Labels

• How much of each nutrient would there be in your
  given serving size of breakfast cereal?
• Calories
• Fat
• Carbohydrates
• Protein