Nutrition

Nutrition and Your Health

Nutrition• Nutrition – process by

which the body takes in and uses food

• Calories – units of heat that measure energy used by body and energy that foods supply for the body

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

Hunger vs. Appetite

• Hunger – natural physical drive that protects you from starvation

• Appetite – desire, rather than a need, to eat

What Influences Your Food Choices?

• Emotions• Environment– Friends, family, peers– Cultural and ethnic

background– Convenience and cost– Advertising

• NOT affected by HUNGER

Nutrients

Nutrients

• Carbohydrates• Proteins• Fats• Vitamins• Minerals• Water

Carbohydrates

• Role: Body’s main energy source

• Simple (sugars) vs. Complex (starches)

• Recommended 55-60% daily calories (mainly complex)

Fiber

• Indigestible complex carbohydrate found in vegetables, fruits and whole grains

• Help prevent intestinal problems

• Reduce risk of heart disease and diabetes

• Eat 20-35 grams daily

Proteins• Help build and maintain

body cells• Used to make enzymes,

hormones, and antibodies

• Provide four calories per gram and excess is converted to body fat

Complete vs. Incomplete Proteins

• Complete: all nine essential amino acids

• Incomplete: lack one or more essential amino acids

Fats• A type of lipid, fatty

substance that does not dissolve in water

• Provide 2x the energy of carbs/protein = 9 calories per gram

• Building blocks called fatty acids

Saturated Fatty Acids

• Usually solid at room temperature

• Associated with increased risk of heart disease

• Animal fats and tropical oils (palm, coconut)

• Higher in beef, pork, egg yorks and dairy than chicken and fish

Unsaturated Fatty Acids

• Usually liquids at room temperature

• Associated with reduced risk of heart disease

• Vegetable fats– Olive, canola, soybean,

corn and cottonseed oils

Role of Fats

• Concentrated form of energy• Help transport vitamins• Encourage growth and healthy skin• Add flavor and texture to food• DISCLAIMER: High in calories and excess

amounts can lead to weight gain and obesity (and even DEATH)

• No more than 20-30% of daily calories

Cholesterol

• Waxy lipid-like substance

• Body manufactures some to make cell membranes and nerve tissues; produce hormones

• Excess is deposited in arteries = risk of heart disease

Vitamins• Compounds that help

regulate many vital body processes– Digestion, absorption,

and metabolism

• Water-soluble: Does not store in body; constantly replenished through food

• Fat-soluble: absorbed, stored and transported in fat

Minerals

• Substances that body cannot manufacture but need for forming healthy bones and teeth and for regulating body processes

• Calcium, Phosphorous, Magnesium, Iron

Water

• Makes up the greatest percentage of the body

• Vital to all body functions– Transport nutrients– Lubricates joints– Digestion, absorption and

elimination– Perspiration

Healthful Eating

Managing Weight and Body Composition

Body Image

• The way you see your body is your body image.

• Affected by:– Media– Friends– Family

• Often tied to perception of weight

Weight-Calorie Connection

• To maintain weight: calories consumed = calories burned

• Both carbs and proteins = 4 calories per gram

• Fats = 9 calories per gram

Your Weight

• Body Mass Index (BMI): ratio that allows assessment body size based on height and weight

• Body Composition: ratio of body fat to lean body tissue

Body Weight vs. Body Fat

• Overweight: heavier than standard weight range for height

• Obesity: excess amount of body fat

• Underweight: lighter than the standard weight range for height

Weight-Related Health Risks

• Overweight– High blood pressure and

cholesterol– Diabetes– Asthma

• Underweight– Fatigue– Decreased ability to fight

illness

Fad Diets

• Weight-loss plans that are popular for a short period of time

• Promise QUICK and EASY weight loss

• Do NOT promote HEALTHY, gradual weight loss

Types of Fad Diets

• Fasting• Liquid Diets• Diet Pills• Severe Food

Restrictions

Eating Disorders

Anorexia Nervosa

• Disorder in which irrational fear of becoming obese results in severe weight loss from self-imposed starvation

• Develops most often in teenage girls and young women

Bulimia Nervosa

• Disorder in which purging or clearing of digestive tract follows cycles of overeating/binging

• Strict diet => binges of food => purging food from body

Effects of Bulimia Nervosa

• Dehydration• Kidney damage• Irregular heartbeat• Tooth decay• Damage to stomach

tissue, esophagus and mouth

• Nutrient deficiencies

Binge Eating Disorder

• Characterized by compulsive overeating– No attempt to purge

• Food may be used as coping mechanism for depression or stress