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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%
+Obesity Trends* Among U.S. AdultsBRFSS, 1986
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
+Obesity Trends* Among U.S. AdultsBRFSS, 1987
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
+Obesity Trends* Among U.S. AdultsBRFSS, 1988
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
+Obesity Trends* Among U.S. AdultsBRFSS, 1989
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
+Obesity Trends* Among U.S. AdultsBRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
+Obesity Trends* Among U.S. AdultsBRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
+Obesity Trends* Among U.S. AdultsBRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
+Obesity Trends* Among U.S. AdultsBRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
+Obesity Trends* Among U.S. AdultsBRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
+Obesity Trends* Among U.S. AdultsBRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
+Obesity Trends* Among U.S. AdultsBRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
+Obesity Trends* Among U.S. AdultsBRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
+Obesity Trends* Among U.S. AdultsBRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
+Obesity Trends* Among U.S. AdultsBRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
+Obesity Trends* Among U.S. AdultsBRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
+Obesity Trends* Among U.S. AdultsBRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
Obesity Trends* Among U.S. AdultsBRFSS, 2002
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
+Obesity Trends* Among U.S. AdultsBRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
+Obesity Trends* Among U.S. AdultsBRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
+Obesity Trends* Among U.S. AdultsBRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
+Obesity Trends* Among U.S. AdultsBRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
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.
+
+
+Labels
Read the
nutrition labels