+ Chapter Ten Nutrition for Health Mr. Le’s Health Class

+

Chapter Ten Nutrition for Health

Mr. Le’s Health Class

+Obesity Trends Among U.S. Adults between 1985 and 2006Obesity Trends Among U.S. Adults between 1985 and 2006

Definitions:

Obesity: Having a very high amount of body fat in relation to lean body mass, or (BMI) of 30 or higher.

Body Mass Index (BMI): A measure of an adult’s weight in relation to his or her height

Body Composition: describes the percentages of fat, bone, water and muscle in human bodies. Ratio of body fat to lean body tissue

Definitions:

Obesity: Having a very high amount of body fat in relation to lean body mass, or (BMI) of 30 or higher.

Body Mass Index (BMI): A measure of an adult’s weight in relation to his or her height

Body Composition: describes the percentages of fat, bone, water and muscle in human bodies. Ratio of body fat to lean body tissue

+Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%


Obesity Trends* Among U.S. AdultsBRFSS, 2002

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%



No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

1998

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2006

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

+

Calorie Intake

+What you should consider

Dietary Guidelines for Americans- Recommendations about food choices for all healthy Americans age 2 and over

80% of Americans are overweigh

Adequate- provide

Moderate- right amounts

Balanced- right balance

Varied- different

+These are a must for a healthy lifestyle

Breakfast gets the body going and provides the fuel you will need later in the day.

Eat more fruits, vegetables and whole grains

Balanced diet and balance calories consume with your physical activity

Insulin- hormone produced in the pancreas that regulates the amount of glucose (sugar) in the blood

IGF1- promotes fat storage,

cancer cells and tumors

Limit fats sugar and salt

+Fast food vs. slow food Fast food:

Eaten fast Digested fast Exits body fast High caloric load Addictions and cravings

+Hurt you for a lifetime

Avoid foods that: processed preservatives GMO High fructose corn syrup Refined sugar MSG BHA/BHT Sodium nitrate Caffeine BVO Partially Hydrogenated Vegetable Oil Pesticides Soft drinks, sport drinks, sugar sweetened beverages

+

Enzymes- control chemical reactions in cells

Hormones- regulate cell activities

Antibodies- destroy disease causing organisms

Antioxidants: protect against free radicals

Fortifying – add new nutrients

Enriching- restore nutrients

Processed: altering original state

Diuretic- lose water

What’s going on with your foods

+Eating Styles

Vegan- no animal products or byproducts

Vegetarian- fruits/vegetables

Lacto-ovo vegetarianism- no meat yes to dairy

Lacto vegetarianism- – no meats or eggs, yes to dairy

Ovo vegetarianism- – eggs but no dairy

Dietary Supplements- provide nutrients

Sport supplements can be dangerous

+Weight Fluctuation

Fad Diet – weight loss plan that is popular for only a short time.

Weight Cycling – the repeated pattern of loss and gain of body weight.

Diets can: Limit food variety Hard to stick with Fat storage enzymes ramped up (no calories)

Regain fat stored differently Subcutaneous fat to visceral fat

Increase chance of heart

disease & cancer

+Safety First

Clean and prepare

Separate foods

Cook correctly

Store properly

Allergens- proteins that the body responds to as if they were pathogens or foreign invaders

Pasteurization- process of treating a substance with heat to destroy or slow the process of the growth of pathogens

+Keep foods safe to eat.

Food poisoning- a sickness resulting from ingesting toxins.

Physical reactions

Food intolerances- negative reaction to a food or part of food caused by a metabolic problem

Food borne illness- illness may result from eating food contaminated with pathogens

Obtain knowledge of safety habits

+Looking in a mirror

Body Image – the way you see your body

Maintaining Weight = Energy Balance

Different people require different calories intake.

Overweight - condition in which a person is heavier than the standard weight range for his/her height.

Underweight – a condition in which a person is less than the standard weight range for his or her height.

+Eating Disorders

Eating Disorder – an extreme harmful eating behavior that can cause serious illness or even death.

Anorexia Nervosa –self-imposed starvation.

Bulimia Nervosa –purging with cycles of overeating.

Binge Eating – compulsive overeating.

+Know the difference

Hunger- natural physical drive to eat

Empty Calorie Foods – few nutrients lots of calories

Nutrient-Dense Foods – high nutrients compared to calories

Appetite- a desire to eat

+What is it?

Nutrition- process by which the body takes in and uses food

How? Digest Absorb Transport Energy Excreted

+What you eat

Calories- units of heat that measure the energy available in food

Nutrients- substances in food that your body needs to grow, to repair itself, and to supply you with energy

Build, maintain, provide energy

Nutrients do the following: Build new tissues in the body Repair damaged cells Produce energy

+What influences your food choices? Culture and Family

Availability

Peer Pressure

Convenience

Knowledge of Nutrition

Advertising

Cope with ones emotions

+Usages

Carbohydrate (4 cals/g)

Protein (4 cals/g)

Fat (9 cals/g) (Alcohol 7cals/g) Lipid 9cals/g) fats/butter

Fat (20-35% of daily consumption)

Carbohydrates (45-65% of daily consumption)

Protein (10-35% of daily consumption)

+Nutrients

Types: Macro Nutrients

Proteins Carbohydrates Fats

Micro Nutrients Vitamins Minerals

Water

+Carbohydrates

Carbohydrates – sugars and starches that occur naturally in foods, mainly in plants.

Simple – sugar molecules that remain separate Complex – sugar molecules that join together to form long chains

SOURCES Sugar, pasta/potatoes and fiber. (whole-grain breads, cereals, rice and pasta plus fruits & vegetable

FUNCTION Stored energy for the body

LACK Low energy Body goes through ketosis (body is running off protein)

+Proteins

Proteins – nutrients your body uses to build, repair and maintain cells and tissues.

SOURCES Meats, nuts and beans, tofu, whole grains, soy products

FUNCTION Supplies energy, builds and repairs body tissue

LACK Infection or exposure to other diseases, lack of energy

+WHAT IS FAT?

Rebuilds

Energy

Absorb/transport vitamins

Insulation

Lipid- fatty substance that does not dissolve in water

Cholesterol- waxy, fatty like substance that circulates in blood

+Saturated Fats

Fats that are solid at room temperature

SOURCES Butter Red Meat, all dairy Beef, lamb, pork, lard, cheese

FUNCTION Supplies energy, transports nutrients, provides storage and

insulation

TOO MUCH Clogs arteries and veins, heart disease

+Trans-Fat

SOURCES Fried foods, frosting

FUNCTION Supplies energy, transports nutrients, provides storage and

insulation

TOO MUCH FAT Heart attack, high cholesterol LDL’s

+Unsaturated Fats

fats that remain liquid at room temperature

SOURCES fatty fish (salmon, tuna,)corn & olive oil, avocados, almonds

FUNCTION Same as saturated fat HDL Lowers cholesterol

+Water

SOURCES Fruit juices, milk, and non-caffeinated drinks Fruits and vegetables

FUNCTION Body temperature transports nutrients in and out of cells lubricates joints Digest food, absorb nutrients

LACK Headaches Poor concentration Tiredness Constipation

+Vitamins

Vitamins – substances that help your body fight infections and use other nutrients, among other jobs.

Water Soluble

Fat Soluble

Minerals- substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes

+Meeting Nutrient Needs

Nutrient Deficiency Calcium Deficiency Iron Deficiency

Nutrient Density – is the amount

of nutrients relative to the

number of calories they provide.

+Fiber

Fiber – is the parts of fruit, vegetables, grains and beans that your body can not digest. indigestible complex carbohydrate

Reduces the risk of heart disease

May reduce the risk of colon cancer

Helps lower “bad” LDL cholesterol

Promotes a feeling of fullness

Good source of nutrients

+IRON

SOURCES Red Meats, eggs, dark green vegetable Beans, whole grains and enriched food

FUNCTIONo Iron carries oxygen from the lungs to the bodies cells

LACK Tired, pale skin, can’t concentrate Anemia

+Vitamin C SOURCES

Fruits, bright vegetables

FUNCTION Promotes healing of wounds, healthy teeth & gums

LACK Open sores, infections “SCURVY“ Gum disease Weakness and infections Joint pain

+SODIUM (SALT)

SOURCES Salt, smoked meats, celery

FUNCTION Maintains blood pressure/ muscles and nerves helps control the amount of fluid

in your body.

Too much Swelling, high blood pressure,

Harden artery walls

+B VITAMINS

SOURCES Breads and grains, dairy, fish

FUNCTION Healthy nervous system, energy production

LACK Loss of energy and brain function

+VITAMIN D

SOURCES FORTIFIED milk & cereal, egg yolks, sunlight

FUNCTION Strong bones and teeth, absorption of calcium, mood

enhancer

LACK Headaches, weak, loss of appetite,

rickets, osteoporosis

+VITAMIN A

SOURCES Dark green & yellow fruits & vegetables

FUNCTION Healthy skin and eyesight, hair

LACK Rough skin, eye infections

night blindness

+POTASSIUM

SOURCES Bananas raisins oranges avocado watermelon broccoli spinach carrots squash milk

FUNCTION Proper fluid balance, nerve, muscle

and heart function

LACK Muscle cramps

+CALCIUM

SOURCES Dairy, tofu, salmon

FUNCTION Bones and teeth

blood clotting

LACK “RICKETS” “OSTEO-POROSIS”

+A Closer Look at MyPyramid

MyPyramid food guidance system – system designed to help Americans make healthful food choices.

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+Labels

Read the

nutrition labels

Documents

+ Chapter Ten Nutrition for Health Mr. Le’s Health Class