Nutrition

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Nutrition

• Senior Health-Bauberger

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What is a "Healthy Diet"?

• The Dietary Guidelines describe a healthy diet as
  one that
• Emphasizes fruits, vegetables, whole grains, and
  fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs,
  and nuts and
• Is low in saturated fats, trans fats,
  cholesterol, salt (sodium), and added sugars.

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Nutrition

• Nutrition
• The process by which the body takes in and uses
  nutrients
• Nutrients
• Substances that the body needs to regulate bodily
  functions, promote growth, repair body tissues,
  and obtain energy.
• Carbohydrates
• Fats
• Proteins

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Metabolism

• The chemical process by which the body breaks
  down food to release energy.
• Metabolism also involves the use of energy for
  the growth and repair of body tissues.
• When the body uses the nutrients in foods, a
  series of chemical reactions occur inside the
  cells and energy is released.

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Calories

• The amount of energy released when nutrients are
  broken down is measured in calories
• The more calories a food has, the more energy it
  contains
• The of calories in food you eat should match
  the calorie needs of your body

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3 types of nutrients

• Carbohydrates
• Supply energy for the bodys functions
• Two types
• Simple Carbohydrates aka sugars, occur
  naturally in fruits, vegetables, and milk, but
  also added to manufactured goods. Glucose is the
  most important simple carb as it is the major
  provider of energy in the body.
• Complex Carbohydrates Made up of sugars linked
  together chemically
• Starches (plants- potatoes, grains, rice, cereal,
  wheat)
• Fiber (helps digestive system function-
  whole-grain breads, vegetables, fruits, nuts,
  beans, seeds)

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3 types of nutrients

• Fats
• Supply body with energy, form cells, maintain
  body temperature, and protect nerves
• Ounce for ounce, fat has twice as many calories
  as carbohydrates
• Two Types
• Saturated fats (animal fats and dairy products)
• Usually solid at room temp., too much can lead to
  heart disease
• Unsaturated fats (vegetable oils, nuts, seeds)
• Usually liquid at room temperature, can be poly
  or monounsaturated, both can help fight heart
  disease

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3 types of nutrients

• Proteins
• Serve as a source of energy and play an important
  role in the growth and repair of body tissues
• High protein foods meat, eggs, poultry, milk
• Amino acids
• When you eat protein, body breaks it down into
  amino acids which are then used to form the kinds
  of protein your body needs for growth and
  function
• Protein in your body is made up of 20 amino
  acids, your body can only manufacture 11 of them
  so your diet HAS to supply nine of them (these
  9essential amino acids)

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Recommended Daily Intake

• Carbohydrate
• Nutritionists recommend that 45-65 of daily
  calorie intake come from carbs
• Fat
• Nutritionists recommend that 20-35 of calorie
  intake comes from fat (unsaturated)
• Protein
• Nutritionists recommend that 10-15 of calorie
  intake comes from proteins (from both plant and
  animal foods)

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Cholesterol

• A waxy, fatlike substance that is found only in
  animal products
• The body needs a certain amount of cholesterol to
  make cell membranes, nerve tissue, certain
  hormones, and substances that aid in the
  digestion of fat
• HOWEVER, the liver can make all of the
  cholesterol that the body needs

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Vitamins

• Nutrients that are made by living things,
  required only in small amounts, and assist many
  chemical reactions in the body
• Fat-soluble can be stored in the body (liver,
  eggs, vegetables)
• Water-soluble cannot be stored so must be a
  more regular part of your diet (fruits,
  vegetables, meat, poultry)
• Antioxidants help protect healthy cells from
  aging process and cancer (Vit C E)

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Minerals

• Nutrients that occur naturally in rocks and soil,
  body only requires small amounts
• Need 7 in your diet
• Calcium (85 of teen girls do not get enough)
• Sodium
• Potassium
• Magnesium
• Phosphorous
• Chlorine
• Sulfur

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Water

• About 65 of body weight is water
• Water is essential to all processes, including
  energy production
• Nearly all of the bodys chemical reactions take
  place in a water solution
• Water plays a main role in homeostasis (steady
  state inside the body) by regulating body
  temperature and providing electrolytes to the
  body systems

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Water

• Recommended intake for 18 yr olds
• Girls at least ten 8-ounce cups per day
• Boys at least 14 8-ounce cups per day
• Water vs Sports Drinks
• It is recommended to drink 2 cups of fluid 2
  hours before exercise and to drink fuild about
  every 15 minutes during exercise. A sports drink
  is not necessary if you are exercising less than
  60 minutes (carbohydrates and electrolytes are
  not needed by the body during that time)

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Eating a Healthy Diet

• Choose foods that are nutrient dense (lean meats,
  fish, poultry)
• Limit intake of sweet snacks and soda
• Eat more fruits and vegetables to boost potassium
  intake and reduce sodium intake
• Choose a wide variety of foods

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Maintaining a Healthy Weight

• Balance food and physical activity
• The key to a healthy weight is balancing the
  calories you take in with how active you are.
• Health problems can occur if you are overweight
  OR underweight
• Professionals recommend that teens be active for
  60 minutes, most days of the week

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• Complete with a partner
• Reviewing Key Ideas Section 1, 2, and 3
• Pg. 216