Food & Nutrition Unit 1—Nutrition & Weight Control

Food & Nutrition

Unit 1—Nutrition & Weight Control

1.1—22--Terms

• Obesity• Malnutrition• Diabetes Mellitus • Calorie• Absorption• Taste Buds• Nutrition• Saliva• Digestion• Fat Soluble Vitamin• Metabolism

• Amino Acid• Fallacy• Deficiency Disease• Osteoporosis• RDA • Nutrient• Appetite• Glucose• Vitamins• Trace Elements• Water Soluble Vitamin

1.

• The passage of nutrients from the gastrointestinal tract into either the blood or the tissue fluid surrounding the cells--

1.

• Absorption

2.

• One of the building blocks of protein molecules--

2.

• Amino Acid

3.

• A desire to eat--

3.

• Appetite

4.

• A measurement of the amount of energy produced when food is burned by the body; in science, it is the amount of energy needed to raise the temperature of 1 gram of water 1 degrees Celsius--

4.

• Calorie

5.

• A disease caused by the lack of a specific necessary element in the body—examples include pellagra, rickets, anemia, goiter, kwashiorkor, night blindness & osteoporosis--

5.

• Deficiency Disease

6.

• Lack of or inability to use the hormone insulin, which results in the build up of glucose in the bloodstream--

6.

• Diabetes Mellitus

7.

• The process by which the body breaks down food into useable nutrients--

7.

• Digestion

8.

• A mistaken belief--

8.

• Fallacy

9.

• Vitamins that are absorbed & transported by fats—includes Vitamins A, D, E & K--

10.

• Type of simple sugar; The body’s primary energy source & the only energy source for the brain & nervous system—the basic sugar molecule from which all other carbohydrates are built--

9.

• Fat Soluble Vitamins

10.

• Glucose

11.

• Poor nutrition over an extended period of time which can be caused by an inadequate diet or the body--

11.

• Malnutrition

12.

• Process by which living cells use nutrients in many chemical reactions that provide energy for vital processes & activities--

12.

• Metabolism

13.

• Chemical substances in food that help to maintain the body--

13.

• Nutrient

14.

• Study of nutrients & how they are used by the body--

14.

• Nutrition

15.

• Weighing 20 percent or more above desirable weight for height—In an adult, obesity is defined as a body mass index of 30 or more--

15.

• Obesity

16.

• Condition caused by a calcium deficiency which results in porous, brittle bones & a loss in bone density--

16.

Osteoporosis

17.

• Suggested levels of nutrient intake to meet the needs of most healthy people--

17.

• RDA

• Recommended Dietary Allowances

18.

• A mucus & enzyme-containing liquid secreted by the mouth that begins to break down starches & makes food easier to swallow--

18.

• Saliva

19.

• Sensory organs located on various parts of the tongue--

19.

• Taste Buds

20.

• Elements or minerals needed in very small amounts--

20.

• Trace Elements

21.

• Nutrients that don’t provide energy or build body tissue, but help regulate these & other body processes--

21.

• Vitamins

22.

• A vitamin, specifically Vitamin C or one of the B complex vitamins, that dissolves in water; are not stored by the body--

22.

• Water Soluble Vitamins

1.2

• Describe psychological, physiological & environmental reasons for eating—

• Food satisfies certain emotional needs• We connect food with warmth & security• Food is associated with pleasurable

experiences• Food is shared with times of happiness• Emotions can cause over eating & under

eating

Reasons to Eat…

• We find comfort in foods we like• Food often makes up for negative feelings—

anger, frustration, inadequacy• Food appeals to the senses—taste, sight, smell• Food appeals to our need for social contact• We enjoy the appearance, flavors, aroma • Preparing food well can be an uplifting &

creative outlet

1.2.1

• Analyze influences of environment, family, culture, technology & lifestyle on food choices—

• If our families like or dislike certain foods—we usually do also

• A family’s heritage is taught through cultural foods

• Many families take less time today to eat together & communicate

• Working moms may need to give someone else the job of shopping & cooking

Food Choices…

• Busy lifestyles contribute to eating junk foods instead of nutritious meals

• Families eat out more often than ever• More convenient foods are available &

cost more (are full of preservatives)• More “singles” are present in homes so

smaller portions are needed• Many are enjoying cooking as a leisure

time activity

Food Choices…

• More ‘carry out’ foods are purchased

• Many are eating ‘lighter’ meals to stay in shape

• Many are trying more ethnic foods

• Buffets are popular for socializing

1.3

• Describe the effects of nutrition on health & body mass—You are what you eat!

• If the right food your body needs is not eaten: growth, repair & regulation of various body processes does not take place

• Effects of nutrition can be long-lasting• Your life span can be affected by food

choices

Effects of Nutrition

• All nutrients help build cells & tissues—regulate body processes like breathing

• No single food supplies all the nutrients the body needs to function

• You need over 50 nutrients for good health• They can be divided into 6 groups• A diet that meets the body’s needs

contains nutrients from all 6 groups in the right proportions

1.3.1--

• Describe nutritional concerns for individuals throughout their lifecycle—

• Age, body size, physical state affect nutritional needs• Children need more nutritional food because they are

growing rapidly• A larger person needs more nutritional food than a

smaller one• An injured person needs more nutrients to heal properly• Each stage of a person’s lifecycle is affected by diet• Each stage has different nutritional needs

Nutrition Through the Lifecycle..

• Prenatal to Old Age:• 1. Prenatal (before birth)—• Mom nourishes fetus through her body• The foods mom eats must supply the nutrients needed

by the fetus—if not, nutrients will be taken from mom’s tissues causing nutrient deficiencies

• 1st Trimester—(3 months)—Folate (Folic Acid) prevents neural damage to the baby’s brain & spinal cord—especially needed during this time—is obtained from fortified foods & supplements—prenatal vitamins!

Nutrition Through Lifecycle…

• 2nd Trimester—All essential nutrients increase to build baby’s tissues—Protein for well formed bones & strong teeth

• Iron supports growth of the fetus • 2.Infancy—A healthy diet is more important

during the 1st year of life than at any other time in the lifecycle! The infant’s weight has tripled—length is one & ½ times birth length

• Breast milk--fosters brain development, easy to digest, contains immune substances that resist infections, protection from developing allergies


• Infant formula—provide suitable amounts of nutrients to nourish baby

• Cow’s milk, egg white, orange juice, wheat, peanuts should not be given—is very difficult to digest & can cause choking

• Solid foods—should be gradual around 5 months of age:

• Iron fortified baby cereal—rice• Single pureed vegetables & fruits• Strained meats• Food mixtures


• Fortified—Food products to which nutrients have been added in greater amounts than what would naturally occur in the food

• Cup with 2 handles can be used around 6 months

• Introduce fortified juice (apple) for Vit C• At age 1—chew breads• Always supervise when eating to prevent

choking


• 3. Preschool—plan all meals around My Pyramid.gov—A visual plan grouping foods of similar nutritive values into categories & giving recommended number of daily servings for each category

• Baby becomes taller & thinner• Have unpredictable eating habits• Have definite likes & dislikes• Should not force eating• Prefer 6 small meals instead of 3 large ones• Like bright colors & finger foods


• 4. Elementary years—Parents should not use food as a punishment or reward

• Amount of food depends on growth rate & physical activity

• Prefer mild flavored foods—easy to handle• 5. School Age—Breakfast should supply ¼ of

day’s total nutrients (does not have to be traditional breakfast foods)

• Snacks can provide missing nutrients (fresh fruit, raw vegetables, cheese cubes, custard, raisins, crackers, peanut butter)


• Do not feed them high sugar—junk foods & kool-aid

• Children do not have the decision-making skills to make wise lifestyle choices

• Obese children become obese adults!• 6. Teens-Undergo a growth spurt (period of

rapid growth)—girls (10-14) need 2200 calories a day—boys (12-17) need 2800 calories a day

• Teens need as many nutrients as adults


• Busy schedules, skipped meals, reducing diets, junk foods make it difficult for teens to meet their daily nutritional needs

• Snacks are eaten almost constantly—should be nutritious: fresh fruit, juices, cheese, yogurt, fresh vegetables, sandwiches, homemade cookies (made with raisins, nuts, oatmeal & whole wheat flour)


• 7. Adulthood—The need of Vitamins & Minerals never decreases

• Adults have busy schedules, jobs, family responsibilities, outside activities (do not eat properly)—fast food is often eaten on the run

• Snack foods replace breads, fresh fruit, vegetables, should eat sandwiches with whole grain bread

• Busy families could cook several meals in one day & freeze for dinner during the week

• Should eat raw vegetables, fresh fruit, fat-free milk, lean meats

• Limit salt, sugar & fat!

Nutrition Through Lifecycle..

• 8. Old Age—have a limited income• Rising food prices & medication costs• Difficulty shopping• Loneliness makes eating unappealing• Skin becomes less elastic• Heart works less efficiently• Mucous lining in the stomach becomes thinner• Changes in the gastric glands cause digestive problems• Organs, tissues are less active• Dental problems are present• Often decrease in physical activity


• Have a lower basal metabolism• Require fewer calories• Osteoporosis is present in bone (needs calcium

supplements)• Need to increase low impact exercise—(walking,

dancing, gardening)• Convenience products are advised because

they take less effort to prepare• Precut frozen or canned vegetables can be

substituted for fresh

1.3.2

• Compute BMI—

• Federal guidelines define weight groups by Body Mass Index—a calculation of body weight & height

• Divide your weight in pounds by the square of your height in inches—then multiply this figue by the constant 705

BMI..

• Someone who is 5 feet 9 inches tall & weighs 145 pounds would calculate BMI:

• (145 pounds divided by 69 (2) inches) x 705

• (145 divided by 4,761) x 705

• 0.0305 x 705=21.5 (rounded) BMI

BMI

• For adults, healthy weight is defined as a BMI of 18.5 to 24.9

• Someone with 25 to 29.9 is said to be overweight

• If BMI is 30 or more, person is considered obese

• If BMI is below 18.5, person is considered underweight

1.4

• Identify food related health problems—

• HBP—High Blood Pressure

• Heart Disease• Lactose Intolerance• Diabetes I & II• Food Allergies• Food Sensitivities

• Obesity• Vitamin & Mineral

Deficiencies• Underweight• Malnutrition

Health Problems…

• HBP—Hypertension• Involves an excess force on the walls of the

arteries as blood is pumped from the heart• Normal blood pressure reading is 120/80 • 1st #--pressure on the arteries when the heart

muscle contracts• 2nd #--pressure on the arteries when the heart is

between beats• Affects 20-25 % of adult population in U.S.• Is a strong indicator of heart disease• Damages walls of arteries-accumulating plaque

Heart Disease..

• Fats in the diet & body play a major role in the health of your heart (saturated fats—animal sources & trans-fatty acids—bad)

• CHD—Coronary heart disease—heart & blood vessels—leading cause of death in U.S.

• Arteries are the blood vessels that carry oxygen & nutrients to body tissues

• Cholesterol (fatty compounds) attach to artery walls forming a buildup of plaque

• Plaque forms early in life in everyone’s vessels

Heart Disease..

• Plaque narrows & hardens arteries—Atheroscierosis—most common form of heart disease

• Heart has to work harder to pump blood through narrowed arteries—causing strain which raises blood pressure

• Blood clots can form as plaque cuts off blood supply to tissues fed by arteries

• Plaque buildup in the artery feeding the heart muscle can lead to a heart attack

Heart Disease..

• Plaque buildup leading to the brain can cause a stroke

• Most attacks occur after age 65—healthy lifestyles when young will help prevent heart disease later in life

• Males have more attacks than females• African Americans are twice as likely to have

attacks & high blood pressure• Blood relations with attacks are a risk factor

Heart Disease..

• Exercise more—handle stress better• Lose excess weight & low fat diets help• Stop smoking if you have started• Smokers have 2-4 times more risk of

attacks than nonsmokers• Blood vessels constrict which might be

narrowed with plaque• Heart must work harder to get needed

blood & oxygen to cells

Diabetes I & II

• Lack of an inability to use the hormone insulin• Sugars & starches eaten are converted to

glucose entering blood stream• Insulin regulates blood glucose level by

stimulating cells to pull glucose from bloodstream

• When body does not make enough insulin or use it correctly glucose builds up in bloodstream

• 2 types--

Diabetes I

• Insulin-dependent Diabetes

• Pancreas not able to make insulin

• Most often in children & young adults

• Must take injections of insulin to maintain normal blood glucose levels

Diabetes II

• Non-insulin--dependent Diabetes• Body cells do not respond well to the insulin the

pancreas makes• This type is most common• Usually occurs in adults over age 40• People who are overweight--eating refined

carbohydrates & low in fiber are at risk• Early stages can be controlled with diet &

exercise• Later stages must take insulin injections

Diabetes..

• Both types tend to run in families

• Symptoms: excessive hunger & thirst,

weakness, irritability, nausea, changes in eyesight, slow healing cuts, drowsiness, numbness in legs, feet, fingers

Lactose Intolerance..

• Inability to digest Lactose—main carbohydrate in milk

• Caused by a lack of digestive enzyme Lactace which is needed to break down Lactose

• Many experience gas, cramping, nausea, diarrhea when consuming dairy products

• Tends to develop as people age

Lactose Intolerance..

• Milk & milk products are the chief sources of Calcium & Vit D in the diet (build strong bones & teeth)—important for children & pregnant women

• Yogurt, cheese, buttermilk—Lactose is changed to lactic acid or broken down into glucose & galactose during culturing process

• Add Lactose pills or Lactase drops to dairy foods

Food Sensitivities

• Reaction to foods that do not involve the production of antibodies by the immune system

Allergies

• The immune system is the body’s defense system –made up of tonsils, thyroid, lymph glands, spleen & white blood cells

• Immune system protects body against disease & foreign materials that enter the blood

• A food allergy is a reaction of the immune system to certain protein found in food

• The protein that stimulates the immune system to produce antibodies is called an allergen

Allergies

• When an allergen enters the body, the release of antibodies leads to allergy symptoms

• Vomiting, stomach pain, intestinal distress, skin rashes, sweating & breathing problems are symptoms of food allergies

• Most people are allergic to 1 or 2 foods

• (Nuts, eggs, milk, soybeans, wheat)

Obesity

• BMI of 30 or more

• Consuming more calories than needed

• Build fat stores & not burning energy (no exercise)

• As fat stores increase, the number of blood vessels must increase to nourish added tissue creating more work for the heart—increasing blood pressure

Obesity

• High blood pressure causes blood vessels to become stretched & injured

• Points of injury attract cholesterol adding plaque buildup

• With high blood pressure, blood vessels use their elasticity

• Overweight people usually have shorter life spans, increase risk for diabetes, high cholesterol & high blood pressure

Obesity

• Medical problems are sometimes the problem

• Not enough exercise• Overeat for social & emotional reasons

(anger, frustrations, depression, boredom, happiness, unhappiness, comfort, security)

• We eat out of habit• Too many snacks with T.V. & parties

Obesity

• Eating out too often—choosing high fat foods & sugar

• Overeating during holidays & never loosing excess

• Ads encourage people to eat

• Food is available everywhere we go

Underweight

• Need to build up body tissue

• 1. Take part in muscle building activities (weight lifting)—just adding body fat would be unhealthy

• 2. Consume more calories than the body needs—adding 700-1,000 calories to their daily diets will provide fuel for weight lifting & allow for a gradual weight gain

Underweight

• Not eating enough food to meet the body’s needs can cause a person to be underweight

• Inability to use food properly• A stressful environment• Suffer from more infections• Tire easily• Feel cold when temperature is moderate• Feel embarrassed when wearing tight clothing

Vitamins

• Essential nutrient needed in tiny amounts to regulate body processes

• Needed for chemical reactions involved in releasing energy from other nutrients

• Each Vitamin has a specific function• They assist with nutrient metabolism, energy production

& release, tissue maintenance, normal digestion, infection resistance

• Are organic compounds made of different elements bonded together & 1 is carbon

• Deficiency disease-lack of Vitamin D-Rickets• Lack of Vitamin C-scurvy

Minerals

• Needed in small amounts to perform various functions

• Inorganic elements—do not contain carbon• Examples are Calcium, Phosphorus, Iron• 16 are important in your diet• 2 Types: 1--Microminerals--trace--less than 100

mg a day• 2--Macrominerals--major--more than 100 mg a

day

Minerals..

• Make up 4% of body weight• Help enzymes complete chemical reactions• Become part of body compounds• Nerve functioning & muscle contractions• Promote growth• Acid-base balance• Body-fluid balance• Osteoporosis-deficiency of Calcium for bones

Malnutrition

• Poor nutrient diet

• Results from some condition that prevents the body from using nutrients

• Range from underweight to stunted growth to progressive destruction of body tissue

• Most common indicator is low protein intake—Kwashiorkor

1.5

• Name unhealthy diet practices—• 3 common eating disorders:• 1. Anorexia Nervosa—self-starvation, intense fear of

weight gain (psychological roots)—starvation—causes some body processes to slow down or stop

• Blood pressure drops• Hormone secretions become abnormal• Body cannot absorb nutrients properly• Body temperature drops• Sensitivity to cold increases• Heart cannot function properly & sometime stops

2. Bulimia Nervosa

• Consumes many calories in a short time—then purges

• May fast or exercise to excess—use laxatives

• Upset the body’s chemical balance

• Causes fatigue & heart abnormalities

• Harms teeth, gums, esophagus, stomach

3. Binge

• Repeated episodes

• Uncontrolled eating

• Causes overweight

1.5.2

• Create a project that exhibits the causes/effects of being underweight & overweight--

1.6

• Define basic nutrient groups & their sources & functions—

• 1. Carbohydrates• 2. Fats• 3. Proteins• 4. Vitamins• 5. Minerals• 6. Water

1. Carbohydrates

• Helps use proteins for growth & maintenance instead of energy

• Helps digest fats efficiently• The body’s chief source of energy• *Includes starches, sugars, cellulose

(fibrous material found in plants—fresh fruit, vegetables, nuts, whole grain cereals, dried fruit—cannot be digested—moves waste through intestines)

1. Carbohydrates..

• Glucose—simplest form of sugar molecules—called blood sugar

• Starch—most abundant CHO in the body—sources are roots, seeds, tubers-must be broken down into glucose

• Adults need 20-35 grams of fiber in daily diet• CHO reduce the time carcinogens (cancer

causing agents) in food remain in the body• Other food sources-pasta, legumes, breads,

crackers

2. Fats

• Important energy source• Carry certain vitamins through the body• Makes food taste good• Makes baked foods tender• Makes you feel full after eating• Cushions internal organs• Provides a layer of insulation-maintaining body

temperature• Are part of the membrane that surrounds every cell in

the body• Can be visible & invisible

2. Fats

• *High fat foods: butter, margarine, salad dressings, oil, vegetable shortening, egg yolks, dairy products, meats, avocados

• Too much fat in the diet leads to weight problems• No more than 30% of daily calories should come from fat• 20% of the 30% fat source should come from

unsaturated fat (plants & liquid at room temperature)• 10% of this 30% fat source should come from saturated

fat (animal & solid at room temperature)• Cholesterol-fatlike substance found in every cell of body

3. Proteins

• Found in every body cell

• Made up of amino acids (20)

• Body needs these for growth & formation of new tissue

• Maintenance & repair of tissue

• *Sources—lean red meat, poultry, fish, milk products, eggs, dried beans, peas, nuts

3. Proteins

• 3 Types:• 1) Complete—contain all 9 essential amino

acids—found in animal foods *(meat, poultry, fish, milk, cheese, eggs, soy beans)

• 2)Partially Complete—will maintenance body tissues but not support growth—missing some essential amino acids *(legumes, dried beans & peas)

• 3)Incomplete—missing amino acids—will neither support growth or provide for normal maintenance—plant foods

4. Vitamins

• Complex organic substances• Needed in small amounts for growth,

maintenance, reproduction• Are not produced by the body• Received through a nutritional diet• *Sources: Liver, vegetables, fruits, fish oils,

fortified dairy products (adding nutrients that were never there) whole grains, enriched cereal products (adding nutrients to replace those lost through processing)

4. Vitamins

• 1) Fat Soluble—dissolve in fats-can be stored in fatty tissues of the body –Vitamins A, D, E, K

• 2) Water Soluble—dissolve in water-not stored by the body (consume daily)-Vitamin C & B Complex

• B Vitamins: Thiamin, Niacin, Riboflavin

5. Minerals

• CHO, Proteins, Fats & Water make up 96% of body weight—Inorganic substances make up the other 4%

• Become part of bones, tissues, fluids• 21 Minerals are needed for good health• 2 Types:• 1) Macrominerals—found in large amounts (Calcium,

Phosphorus, Magnesium, Sodium, Potassium, Chlorine)• 2) Microminerals—Trace elements—found in small

amounts (Iron, Iodine, Zinc, Fluorine)• *Sources—milk products, yogurt, cheese, fish, leafy

green vegetables, broccoli, eggs, poultry

Water

• Must be present for body to function• 50-75% of body weight is water• Found inside & outside all cells• Aids proper digestion, cell growth & maintenance• All chemical reactions rely on water• Lubricates the joints & body cells• Regulate body temperature• 8 glasses daily should be consumed• *Sources: water, milk, clear soups, coffee, tea, fruit

juices, beverages, lettuce, watermelon

1.6.1

• Match nutrients with sources & functions—

• Water

• Vitamins

• Proteins

• Fats

• Carbohydrates

• Minerals…(nutrient chart)

1.7

• Explain MyPyramid including divisions, physical activity, recommended serving allowances

• MyPyramid—visual representation of an eating plan designed to help people choose nutritious diets

• Groups foods of similar nutritive values into categories & gives a recommended number of daily servings for each category

MyPyramid.gov

• Orange--Grains (bread, cereal, pasta)—6 oz• Green—Vegetables (broccoli, cauliflower,

carrots)—2 ½ cups• Red—Fruit (plums, peaches, apricots)—2 cups• Blue—Milk (yogurt, milk, cheese)—3 cups• Purple—Meat & Beans (dried beans & peas,

poultry, beef)—5 ½ oz• Yellow—Fats & sweets—(candy, butter,

margarine)—use sparingly

My Pyramid.gov

1.7.1

• Analyze nutritional value of personal daily food intake—

• Nutrient Chart--

1.7.2

• Plan menus to meet nutritional needs—

• Assignment

1.7.3

• Interpret the 6 main messages of the anatomy of MyPyramid--

1.7.4

• Develop a personalized nutrition plan using MyPyramid.gov—

• Assignment

1.8

• Name careers related to nutrition & weight control—3 groups:

• 1-Foodservice Industry

• 2-Food Handling Industry

• 3-Education & Business

• *As we eat more meals away from home, the need for eating establishments & skilled staff increases!

Places to Work-

• Coffee shop• Snack bar• Fast-Food chains• Restaurants• Private clubs• School Cafeteria• Hotels• Hospitals• Institutions

Registered Dietitians

• Design a weight management plan suited to individual needs

• Recommend vitamin & mineral supplements

Careers in Food

• Chef• Baker• Salad maker• Bus person• Host• Head waiter• Waiter• Assistant cook• Cashier• Grill cook• Government Inspector

• Cook• Restaurant Manager• Dishwasher• Custodians• Restaurant owner• Caterer• Farmer• Food Broker• Stocker• Food retailer• Meat Cutter

Careers in Food

• Teacher• Extension Agent• Consumer Specialist• Food Researcher• Food Consultant• Food Author• Food communications• Food Editor• Food Stylist

• Food Photographer

1.8.1

• Research careers related to nutrition & weight control—

• Assignment

Documents

Food & Nutrition Unit 1—Nutrition & Weight Control