Lesson 6: Nutrition 101The Basics

What is Your Definition of Nutrition?• Nutrition comes from the Latin word nutritus which means to nurture or nourish. • Nutrition means to nourish your body

through the foods you eat. • It is all the processes involved in

breaking down food, digesting it, absorbing it, transporting and metabolizing it and then excreting it.

• It is the foundation of your health!

Calories

Calories are energy!

The official definition is the amount of energy or “heat” it takes to raise 1 gram of water by one degree Celsius.

How Many Calories Do Teens Need?• Very Individualized– Very active teen could need 4,000

– Couch potato 2,200

• Based on physical size and activity level

• In general:– Girls need 2,200 a day

– Boys need 2,500 – 3,000

• The key is to listen to your body

Needs are Based on Energy Balance• Balancing calories you consume with

the ones you burn off

• If food intake = amount burned then your weight will remain the same

• If you take in 500 more calories than you burn off – you will gain weight

• If you take in 500 less calories than you burn off – you will lose weight

If you continuously take in more calories than you burn off Obesity Can Occur

Obesity

The state of being way above one’s ideal body weight (usually 20%

or more).

Determined by Your BMI Score•BMI is Body Mass Index

• Calculation of your weight related to your height

• A BMI score of 30 or more is considered obese

• Correlates strongly with percent body fat

Word of CautionDo you think this man is obese?

His BMI is over 30 because he is all muscle!

If you continuously burn off more calories than you take inWeight Loss Will Occur

Anorexia Nervosa

If a person strives to lose too much weight

they can become anorexic

FAD Diets•Diet trend that usually fades–Example is the Atkins Diet or high protein diet

•Usually provide short-term weight loss

• Can lead to yo-yo dieting

•Doesn’t teach you to eat right

Can you name some

current FAD diets?

Macronutrients•Macro means large–These nutrients are needed in the largest quantity in the body

• Energy-yielding nutrients:–Carbohydrates–Protein–Fats

Calories Per Gram•1 gram of carbohydrate = 4 calories•1 gram of protein = 4 calories•1 gram of fat = 9 calories– Fat yields the most calories which is why we want to eat less of it

Carbohydrates• A food compound with carbon (carbo)and water (hydrate)molecules

• Primary source of energy for the brain and body

• High in “B vitamins” for energy

• Primary function is to produce energy

• 50 – 60% of your diet

Simple Carbohydrates• Simple sugars or sweeteners

• Consist of monosaccharide's (one sugar) or disaccharides (two sugars)

• Includes; table sugars, milk, honey, fruit and high fructose corn syrup

• They are broken down into glucose and absorbed quickly into the bloodstream for quick energy.

Simple Sugars• Cause the sugar “crash”

• Simple sugars raise blood sugar levels really high–Takes a lot of insulin to bring them back to

normal range

• Generally insulin pushes blood sugars down too low –Result is low blood sugar–Causes tiredness, moodiness and crankiness

Complex Carbohydrates• Also known as starches

• Consist of three or more sugar molecules

• Examples include beans, whole grains, starchy vegetables (peas, corn and potatoes)

• Contain fiber, which slows the absorption of sugar into the bloodstream

Fiber• Found only in plant foods.

• Part of the plant that is not digested (usually the skin or cell wall).

• Best sources include beans, whole grains, fruits and vegetables and nuts and seeds.

• They take longer to chew, so makes you feel fuller faster.

• Carries toxins out of your body to help protect you from disease.

• Keeps you “regular” or keeps your digestive system on track.

• Lowers cholesterol and blood sugar levels.

Food Fact: Fiber

Americans consume only about 10% of the fiber that they did 100

years ago. This is mostly due to the

refinement of grains.

Protein• Made of amino acid chains (organic

compounds)–Building blocks of cells

• There are 20 different amino acids that form a chain

• Your body can make all but 9 of the 20 amino acids, so they must be obtained from food

• 10-20% of meals should come from protein foods

Protein – Primary Functions• The primary function of proteins is to build things:–Build our cells–Build our muscles–Build our bones–Build our organs–Build our skin  

Protein – Other Important Functions• Part of every cell– Half of our “water-

free” body weight is protein

– Half is in our muscles

• Key component in growth

• Important to teens because of rapid growth

•  Regulates hormones

• Part of enzymes (help with digestion)

• Helps balance fluids in the body

• Transports vitamins, minerals and oxygen around the blood

• Contains antibodies – protects against disease

Food Fact: Protein

The human body contains 10,000 to

50,000 different kinds of proteins.

Best Sources of ProteinAlmost every food has at least a small amount of protein in it.

•Beans – all kinds

•Lentils

•Tofu

•Meat or meat alternatives

• Barley

• Broccoli and other vegetables

• Cheese

• Whole grains

Fruits and fats generally do not contain protein.

Food For Thought: Protein deficiency is rare in the US. In fact, the average American consumes about 200-300% of the amount of protein they need a day.

FatsFunctions:

•Help absorb vitamins.

•Used as an energy source.

•Provides fullness.

•Supports cell growth.

•Protects organs from damage.

•Keeps your body warm.

•Helps with hormone production.

Known as Lipids

Found mostly in the body as triglycerides

Types of FatSaturated Fat

•Found in animal foods (meat, milk, eggs and cheese) and tropical oils.

Unsaturated Fat•Found in vegetable oils, nuts and seeds and olive oils.

Good Choice FatsOmega 3’s

•Polyunsaturated Fats–Liquid at room temperature

•Essential Fats–Your body cannot make them–Must be eaten in your diet

Good Choice FatsOmega 6’s

•Plenty of these in food–Found in vegetable oils

• Corn oil• Safflower oil• Sunflower oil• Canola oil

Omega’s Prevent Heart Disease•Reduce platelet aggregation

•Reduces inflammation

• Improves blood flow

• Increases the production of prostaglandins

Prostaglandins:•Hormone-like substances that regulate:

Blood pressure Blood clotting Nerves

Other Omega Benefits• Gives you brain

power!

• Reduces inflammation associated with arthritis and other joint disorders.

• Helps fight allergies.

• Supports kidney function.

• Helps with digestion.

• Involved in the production of other hormones.

AND…….FATTY FISH

SMALL FISH IS BEST!

Best Sources of Omega 3’s

Sources

Cabbage

Cloves

Mustard Seeds

Sources

Flaxseeds

Walnuts

Cauliflower

Sources

Soybeans

Tofu

Dark Leafy Vegetables

Sources

Kale

Collard Greens

Brussels Sprouts

Mercury in Fish

Moderate

Cod

Halibut

Low

Salmon

Herring

Shrimp

Scallops

High

Tuna

Which Foods Contain The Most Omega 3’s?Flaxseeds

Which Food Contains the Least Amount of Omega 3’s?Olive Oil