Nutrition & You (Part 1)

Assignment # 23 (takes notes)

What is Nutrition?

The science or study that deals with food and nourishment, especially in humans

What are Nutrients? Nutrients are chemical substances in food

that the body requires for proper growth, maintenance, and functioning.

How many classes of nutrients are there? • There are six classes of nutrients:

1. Carbohydrates (carbs)

2. Fats (lipids)

3. Proteins

4. Vitamins

5. Minerals

6. Water

Energy From Foods It’s very important to know that we get our energy

from the food we eat. Think—Gasoline is to your car as food is to your body. Without gasoline your car will not function properly; without food your body will not

function properly.

Energy From Foods cont… You get energy from food, and the energy value of food is

measured in units of heat called calories. Your body requires a minimum number of calories each day in order to maintain itself. Additional calories must be used, or they will be stored in the body as fat.

The amount of energy a food provides depends on how much carbohydrate, fat, &/or protein it contains once completely broken down (metabolized) in the body.

For example:• 1 gram of carbohydrate equals to 4 units of energy/calories • 1 gram of protein equals to 4 units of energy/calories• 1 gram of fat equals to 9 unit of energy/calories

Energy From Foods cont… So…what nutrient do we get most of our energy from? •  We get most of our immediate energy from carbohydrates and

we get our long-term energy from FAT.

 Case Scenario:• Jimmy and Natasha go out to lunch. Natasha orders a salad and

a bowl of white rice w/peas. Jimmy orders a steak. Who will have the most energy? Who will be hungry the soonest?

 Answer:

• Jimmy will have the most energy because of his fatty steak and Natasha will be hungrier sooner than Jimmy because of her light-

carbohydrate salad w/rice and peas.

Six Nutrients (The Energy Nutrients) 1. Carbohydrates     Main Fuel=Glucose     Brain & Nervous System rely on glucose for energy. Two types of carbohydrates:a. Simple “Carbs”—Sugars

-Candy products    - Soda

-More examples? Hint: any product high in sugar

b. Complex “Carbs”—Starches o     Potatoes and Rice o     Floury Breads More examples?

Fiber (The unique Complex Carbohydrate)• Vegetables, Whole wheat, & Grainy foods• Not an energy source• Not digestible• Provides zero calories• So, what is fiber good for?

Benefits of Fiber•  Benefits of fiber:• Increase bulk in feces• Prevents constipation & diverticulosis (small pouches in the colon

that bulge outward through weak spots. When the pouches become infected or inflamed, the condition is called diverticulitis. About 10 percent of Americans over the age of 40 have diverticulosis. The condition becomes more common as people age. About half of all people over the age of 60 have diverticulosis.)

• May prevent diabetes• May reduce the risk of heart disease

• Lowers Bad Cholesterol

Six Nutrients (The Energy Nutrients)2. Fats (lipids)• Essential source of long-term energy• Also add flavor and texture to food and because they take longer to digest than

carbohydrates or proteins, they satisfy hunger longer than other nutrients do.• Saturated fats are solid at room temperature and unsaturated fats are liquid at

room temperature.• Examples of saturated fat are: butter, animal fat (found in meats & poultry), &

coconut oil, palm oil, & lard

• Examples of unsaturated fats are: vegetable oils (corn, canola, olive, soy bean, &

peanut oil)

  

Six Nutrients (The Energy Nutrients)

3. Proteins• Main fuel = Amino acids (twenty in all)• Needed for growth, maintenance, & replacement of

body cells• Needed to prevent infection • Especially needed for building body tissues (muscle)

Proteins Continued Proteins have many responsibilities:

Build and repair tissues, fight off infections, and transport oxygen.

Our bodies usually consider proteins the “back-up” energy providers because they are used for energy only if we exclude both carbohydrates and fats from our diet.

Nutrients (Vitamins)

4. Vitamins—compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients.

Two Types of Vitamins:

Water Soluble—dissolve in water and pass easily into the blood during digestion (vitamin C, thiamin, riboflavin,

niacin, B6, folic acid, & B12).

Fat Soluble—absorbed, stored, and transported in fat (vitamin A, vitamin D, vitamin E, & vitamin K)

Nutrients (Minerals)5. Minerals—substances that the body cannot manufacture

but are needed for forming healthy bones and teeth and for regulating many vital body processes. 

•   16 minerals known to be essential  Some Important minerals:• Calcium—healthy bones & teeth—found in dairy

products, sardines, spinach. Iron—oxygen transport. Important for use of energy

in cells and resistance to infection. Found in red meat, poultry, peanuts, egg yolks, & liver.

 

The Essential Nutrient6. Water The often forgotten, but essential substance that helps in:

Digestion Transporting nutrients, Elimination of waste Cushioning the eyes, brain, and spinal cord Lubricating the joints Maintenance of bodily fluids Maintenance of body temperature.

Nutrients and Our Bodies• So…How DO NUTRIENTS REACH THE

IMPORTANT STRUCTURES OF OUR BODIES???•  Via the process of digestion (absorption)• All the organs of the digestive system contribute to

breaking down or metabolizing foods into smaller molecules capable of being absorbed into the body’s cells.

Part 1 Review 1. Name all 6 nutrient classes.2. Name the mineral that’s essential for bone & tooth formation.3. Name the nutrients that apply (disregard water, vitamins &

minerals).1. Tuna salad—tuna, eggs, spinach, mayonnaise2. Grilled chicken sandwich—chicken, white bread, lettuce, & tomato3. Orange Juice

4. What nutrient is needed for muscle growth?5. What nutrient aids in the maintenance of bodily fluids?6. Name three simple carbohydrates. Name 3 complex.7. How many energy calories are there in one gram of fat?8. How many energy calories are there in one gram of protein?

Nutrition, Eating Right, & You (Part 2)Assignment # 23 continued (takes notes)

Why is Nutrition so Important? Back in 400 B.C., Hippocrates said, "Let food be your

medicine and medicine be your food." Today, good nutrition is more important than ever. At least four of the 10 leading causes of death in the U.S.--heart disease, cancer, stroke and diabetes--are directly related to the way we eat. But while the wrong diet can be deadly, eating right is among the key cornerstones of health.

Why Nutrition is Important cont…

Food alone isn't the key to a longer and healthier life. Good nutrition should be part of an overall healthy lifestyle, which also includes regular exercise, choosing not smoke or drink alcohol excessively, practicing stress management techniques, and limiting exposure to environmental hazards.

The Keys to Good Nutrition The keys to good nutrition are balance, variety and

moderation. To stay healthy, your body needs the right balance of carbohydrates, fats, and protein—the three main components of nutrition.

You also need vitamins, minerals and other substances from many different foods, and while some foods are better than others, no single food or food group has it all--so eating a variety of different foods is essential.

Keys to Good Nutrition cont… MODERATION, MODERATION, MODERATION! Moderation means eating neither too much or too little of

any food or nutrient (not too much, not too little). Too much food can result in excess weight and even too much of certain nutrients can lead to numerous nutrient deficiencies and low body mass.

Part 2 Review1. What are the three keys to good

nutrition?2. What does moderation mean and why is

moderation so important?3. What did Hippocrates, “the father of

medicine” mean when he said, “let food be your medicine and medicine be your food”?

Nutrition, Eating Right, & You (Part 3)

Two Fad Diets

Assignment # 23 (takes notes)

Two “Fad” Dieting Philosophies (educational purposes only)

The South Beach Diet

The Atkins Diet

The South Beach Diet Philosophy

The South Beach Diet is not low-carbohydrate diet or a low-fat diet. The South Beach Diet teaches you to rely on the “right” carbohydrates and the “right” fats and enables you to live without the “bad” carbohydrates and “bad” fats.

Good Carbs Vs. Bad Carbs (South Beach Diet)

Much of our excess weight comes from the carbohydrates we eat, especially the highly processed ones found in baked goods, breads, snacks, soft drinks, and other convenient favorites (bad carbs).

Modern industrial processing removes the fiber (Good Carbohydrate) from these foods, and once that's gone, their very nature--and how we metabolize them--changes significantly, and for the worse.

The Right Fat (The South Beach Diet) The South Beach Diet allows plenty of healthy monounsaturated fats

such as olive and canola oils. These are considered the good fats. In addition to actually reducing the risk of heart attack and stroke, they taste good (my opinion) and make food enjoyable.

Consuming foods high in monounsaturated fat, such as olive oil, and polyunsaturated, as found in nuts and most vegetable oil, is linked to a decreased risk of heart attack and stroke.

Studies have also revealed that margarine (trans fat) consumption

increased the incidence of heart attack. Other studies report a direct association between frequent consumption of meat and butter, and heart attack occurrence.

The Atkin’s Nutritional Approach The cornerstone of the Atkins philosophy is a

four-phase eating plan in conjunction with vitamin and mineral supplementation and regular exercise.

The Atkins approach gradually eliminates the consumption bad carbohydrates while increasing the intake of protein and fat.

Grilled salmon with spinach is an ideal dinner on the Atkin’s diet plan.

Part 3 Review1. According to the South Beach Diet name

two “good” carbs and two bad carbs.

2. High protein & fat with the gradual elimination of bad carbohydrates. Name the diet.

3. This diet focuses on “good” fats and “bad” fats?

Nutrition, Eating Right, & You

(Part 4)

What Food You Should choose to avoid

TRY TO CHOOSE NOT TO EAT FOODS CONTAINING…

Trans Fats or Partially Hydrogenated Oil

Why?

Partially Hydrogenated Oil Hydrogenate—To combine with or subject to the action

of hydrogen, especially to combine (an unsaturated oil) with hydrogen to produce a solid fat.

Hydrogenated oil is unnatural and does not break down in the body—this isn’t good.

What the Heck is Cholesterol? Cholesterol is a waxy, fat-like substance made in the

liver and found in certain foods, such as from animals, like dairy products (whole milk), eggs and meat.

The body needs some cholesterol in order to function properly (essential for nerve cell function, transporting food, and removes waste from cells). However, too much cholesterol can increase a person's risk of developing heart disease.

2 Types of Cholesterol: LDL & HDL

Explanation of terms LDL (bad) cholesterol--the main source of

cholesterol buildup and blockage in the arteries.

HDL (good) cholesterol--carries bad cholesterol from the blood back to the liver, which processes the cholesterol for elimination from the body.  HDL makes it less likely that excess cholesterol in the blood will be deposited in the coronary arteries.

There are several factors that

contribute to high cholesterol –some are controllable

while others are not.

Uncontrollable Cholesterol Risk Factors

Gender: After menopause, a woman's LDL-cholesterol level ("bad" cholesterol) goes up, as does her risk for heart disease.

Age: Your risk increases as you get older. Men aged 45 years or older and women aged 55 years or older are at increased risk of high cholesterol.

Family history: Your risk increases if a father or brother was affected by early heart disease (before age 55) or a mother or

sister was affected by early heart disease (before age 65).

Controllable Cholesterol Risk Factors

Diet: The saturated fat and cholesterol in the food you eat raise total and LDL-cholesterol levels.

Weight: Being overweight can make your LDL-cholesterol level go up and your HDL level go down.

Physical activity/exercise: Increased physical activity helps to lower LDL- cholesterol and raise HDL-cholesterol (the "good" cholesterol) levels. It also helps you lose weight.

Three Types of Fat There are three kinds of fats: (1) mono/polyunsaturated fat (olive oil, canola oil, other

vegetable oils), (2) saturated fat (butter, lard, palm oil, coconut oil and other animal fat), and (3) trans fat (margarine, shortening, and partially hydrogenated oil).  

Monounsaturated fat and polyunsaturated fat are the "good" fats because they aren’t responsible for clogging arteries. 

Consumption of saturated fat should be kept low (20 grams or less per day). 

Trans fat from partially hydrogenated vegetable oils is very unhealthy and much worse than saturated fat because…

Hydrogenated Oil cont…

Trans fatty acids are formed when vegetable oils are processed into margarine or shortening. Sources of trans fats in the diet include snack foods and baked goods made with partially hydrogenated vegetable oil or vegetable shortening

Trans fats cause significant and serious lowering of HDL (good) cholesterol and a significant and serious increase in LDL (bad) cholesterol; make the arteries more rigid; cause major clogging of arteries; cause or contribute to type 2 diabetes; and cause or contribute to other serious health problems.  Trans fats are placed into food to increase shelf life, but they decrease human life.

Part 4 Review1. Name the three types of fat.2. Name the two good fats and the two bad fats.3. Name the two types of cholesterol.4. Name two foods that are high in cholesterol.5. Why is HDL considered good cholesterol?6. Why is LDL considered bad cholesterol?7. Why is trans fat so bad for you?8. What is the difference between saturated fat and

unsaturated fat in reference to room temperature?

The Most Meaningful Word in the Dictionary? 1: Choice 2: Choice 3: Choice You have the power to choose. Making the

wrong dietary choices could negatively affect your life. Remember: You ARE what you eat! GLC = HABITS