CH. 19 Nutrition Unit- Making Responsible Food ChoicesLesson 1 “Your Need for Food”

Health Ed.

Nutrients…… substances in food that the body needs in

order to function properly

Have 3 major functions:

1- build, repair, and maintain body tissue

2- regulate body processes

3- provide energy for the body

*There are 6 classes of nutrients. These classes are divided into two groups.*

6 Classes of Nutrients….

-Nutrients that supply energy:

Carbohydrates Lipids Proteins

-Nutrients that regulate cellular activities:

Vitamins Minerals Water

Nutrition Nutrition is:

1- pure science- looks at how the body uses nutrients

2-social science- looks at the relationship between food, human behavior, the environment, and why people eat

Nutritionist- no certification is required

Dietitian- must be registered by the American Dietetics Association; they use diet to control disease states in individuals; they may also teach classes or manage food delivery systems

Dietitian vs. Nutritionist

Why do we eat?1- Physical Need- fuel

However, 6 out of 10 leading causes of death in the United States is in some way linked to food

Heart disease Diabetes Hypertension “blood pressure”

2- The environment:

Culture- food choices reflect ethnic backgrounds as well as religious beliefs

Family and Friends- eating is a social activity, most children pattern their eating behavior after their parents

The Environment…. Advertising

Time and Money- cost, confidence, and taste all play important roles

3- Your EmotionsEating is closely tied to emotions (coping

mechanism) When a person is stressed out they tend to eat more refined sugars and high fatty foods

Why?

-sugar reduces the amount of adrenal “fight/flight” hormones

.

However, in some cases strong emotions can cause a person to lose their appetite all together and eat an unbalanced diet

Nutrition throughout life…. As people age their dietary needs change,

metabolism slows down and energy level decrease

Adolescence- second fastest period of growth

Nutrition is essential during this time period. However, many teenagers skip meals or eat high-fat foods. Why?

CH.19Lesson 2: “Your Body’s Need for Nutrients”

Health Ed.

Introduction………………… Nutrients perform life sustaining functions in

the body

Digestion- process of breaking food down into similar forms of nutrients for the body to break down and absorb

Scientist have identified over 40 different nutrients

Carbohydrates

Bodies main source of energy (42% to 44% of daily intake/used to be much higher)

3 different forms:

1- sugars

2- starches

3- fiber

Simple vs. Complex Carbs….. Simple= 1 or 2 sugar molecules (sucrose,

fructose, lactose)

Complex= long chains of sugar molecules

-beans, potatoes

…..Role of Carbohydrates…..

Provide energy in the form of sugar

Sources of Carbohydrates:

Vegetables and pasta

Fiber….. What is it?

Indigestible plant material

2 types:

1- Soluble- slows down glucose absorption, swells when put in water, makes a person feel full

2- Insoluble- Stays the same when put in water, helps that digestion process

Fats……“lipids”- fatty substance that does not dissolve in

water

Fats are composed of: carbon, hydrogen, and oxygen chains

Saturated fat- found in animal products, occurs when a carbon chain holds all the hydrogen it can

Polysaturated fats- oils and nuts, have two or more hydrogen molecules missing

DO people need fat? Fat is essential for temp. control and

protecting organs

Fats carry fat soluble vitamins (A,D,E,K)

Fats should be 30% of your intake (no more than 10% from saturated fats)

Cholesterol…

A fatlike substance used by the body to produce certain hormones and vitamin D

Mostly found in animal products…..

HDL- good cholesterol

LDL- bad cholesterol

Dietary vs. Serum Cholesterol Dietary- comes

from food

Serum- cholesterol that circulates in your blood

Proteins

Greek origin “of prime importance”

Consist of 20 amino acids (9 of the 20 are called “essential amino acids”)

Essential amino acids- must come from foods you eat

Roles of Proteins….

1- Building and maintaining body tissue

2- Help regulate body processes in enzymes, hormones, and antibodies

3-Can be used a source of energy in emergency situations

Complete vs. Incomplete Complete proteins= have all 9

essential amino acids (found mostly in animal products)

Incomplete proteins= lack one of the essential amino acids (found in plant products)

Vitamins… Needed in small amounts to regulate

body processes

2 types:

1- water soluble

2- fat soluble

Water Soluble… Dissolve in water Needed daily Are not stored in the body Pass easily into the blood during

absorption

(example: Vitamin C)

Fat- Soluble Stored in the body Excess build up could be toxic Absorbed and transported by fat

(example: A,D,E,K)

Minerals… Inorganic substances the body can

not produce that are needed to start and relate different body processes

Water60% of your body is made of water

People need 8 glasses of water each day

Water is also found in many fruits and vegetables

Water is used transport waste from cells, regulate body temp, and lubricate joints

RDA

Recommended Dietary Allowance

Sets guideline for daily dietary needs

CH.19 Lesson 3 “Choosing a Healthy Diet”Health Ed.

Dietary Guidelines for Americans…. Diet- everything you eat or drink

Daily Food Guide- offers an easy way to

choose a varied, well-balanced diet

Recommended

• Eat a variety of 40 nutrients• How many servings you need

depends on your age, sex, physical condition, body composition

Food Guide Pyramid….

Serving Sizes…… Bread, Cereals, Rice,

Pasta 6 to 11 servings daily

Fruits 2 to 4 servings

Vegetables 3 to 5 servings

Milk, yogurt, cheese 2 to 3 servings

Meat, Fish, Poultry 2 to 3 servings

Fats, oils, sweets Use sparingly

Maintain Healthy Weight Controlling body fat is more important to

health than controlling body weight Calories are calories no matter where they

come from Watching your diet is more important than

watching the scale

Limit your fat intake……… Only 30% diet should consist of fat/ limit

cholesterol intake to 300 mg per day Controlling fat in foods:

Cut off excess fat of meats Choose chicken over red meat

Energy Balance One pound of fat equals 3,500 calories Calorie intake > calorie output; weight gain Calorie intake < calorie output; weight loss

Metabolism- (50%-70%) of daily calories expended, calories needed for fuel cells

Other Recommendations…. Eat fiber rich foods; American need at least

20 mg per day. The average person only consumes 10mg

Use sugar in moderation-cut back on sodas Use salt in moderation-high salt intake can

lead to hypertension (taste food before salting)

CH.19 lesson 4 “Being a Wise Food Consumer”Health Ed

Terms…. Food additives- substances added to food

intentionally to produce a desired effect Enriched- nutrients lost during processing

are added back Fortification- adds nutrients not naturally

present Unit pricing- shows the cost per unit of

different-size packages

CH:20 “Problems with Foods” Lesson 1: Weight Control

Health Ed.

A balancing act….. Calorie- unit of energy

1 lb. of body fat = 3,500 calories

To safely lose 1 lb per wk. you must cut back 500 calories per day (500 x 7 = 3,500)

Body composition… ENDOMORPH: Body type characterized by

a heavy rounded build, often with a marked tendency toward being overweight.

ECTOMORPH: Body Type Characterized by a light build and slight muscular development

MESOMORPH: Husky body type, with muscular build.

Overweight- being 10% over the standard weight for height

Obese- being 25% over the standard weight for height

BMI “Body Mass Index” the number, derived by using height

and weight measurements, that gives a general indication if weight falls within a healthy range

Multiply your weight in lbs x 705, then divide by your height in inches squared.

Main Classifications…..1- Underweight- below 18.5

2- Overweight- 25 to 29.9

3- Obese- 30 to 39.9

Average American is 25.5

Example….Person is 130 lbs and 60 inches tall (5 feet)

130 x 705 = 91,650Height in inches2 = 602 = 360091,650 / 3600 = 25.45BMI = 25.45

What BMI Classification is this person?(Overweight)

What is your BMI? ______ weight in pounds and height

______ inches tall _____ x 705 = _______ Height in inches2 = _______ ______ / _______ = _______ BMI = ______ What is your BMI Classification?

Waist to Hip Ratio Measurement of fat distribution Measures your waist and hips ratio. Waist = Top of Hip Bone Hip = Widest portion of the buttocks Who is at greater risk for health problems?

Men: WTHR > .90 Women: WTHR > .80

What is your WTHR? Find a same gender partner and record:

Your waist circumference in inches: ____ Your hip circumference in inches: ____

Divide your waist measurement by the hip measurement.

Starting a weight Control Program… Target your weight- healthy! Set smart goals (1 lb per wk) Make a personal plan Put that plan in writing Stick to the plan Evaluate

Set- Point Theory Each body had a particular weight

that it “likes” to maintain

Weight loss strategies… Eat at least 1,400 calories per day Eat slowly Avoid rewarding yourself with food Eat foods you like. If that food is high in

calories eat tiny portions.

Weight gain strategies… Increase carbohydrate intake Don’t eat empty calories Perform muscle building exercises Need 700-1000 more calories per day

The Wrong way to weight loss…

Fad Dieting

Fasting

Liquid protein diets

Diet pills