Nutrition Basics

Ms. FitchwellHealth Education

“The Human Body is a complex organism with the ability to heal itself-if only you listen to it and respond with proper

nourishment and care.”

https://www.youtube.com/watch?v=BCM2PZ-SFTk

• Section 1: Carbohydrates, Fats, and Proteins

• Section 2: Vitamins, Minerals, and Water

• Section 3: Guidelines for Healthful Eating

AVOID FOOD PRODUCTS THAT MAKE HEALTH CLAIMS

Section 1: Carbohydrates,

Fat’s, and Proteins

GET OUT OF THE SUPERMARKET WHENEVER YOU CAN

Teens and Nutrition• Good nutrition is essential

during your teenage years– Fastest period of growth– Provides you with:

• Nutrients and Calories

• Calories- energy contained in food

• Nutrients- substances in food that helps your body grow, repair itself and provides energy

Calorie content ???• One plain bagel

• 1 cup of chocolate milk (low fat)

• 1 slice of apple pie

• 1 cup cooked spaghetti

• 1 stalk of celery

• 1 can of regular coke

• 1 quarter-pound hamburger

with cheese

• 1 pear

• 150 Calories

• 180 Calories

• 210 Calories

• 155 Calories

• 5 Calories

• 520 Calories

• 100 Calories

• 405 Calories

How did you do???• 1 plain bagel – 180• 1 cup of chocolate milk – 210• 1 slice of apple pie – 405• 1 cup cooked spaghetti – 155• 1 stalk of celery – 5• 1 can regular cola - 150• 1 quarter-pound hamburger with cheese –

520• 1 pear - 100

EAT FOODS MADE FROM INGREDIENTS THAT YOU CAN PICTURE IN

THEIR RAW STATE OR GROWING IN NATURE

Teens and Nutrition Choices

• Eating patterns now are likely to continue later in life

• Developing good eating patterns can prevent:– Obesity– Diabetes– Strokes– Cancers– Osteoporosis– Heart Disease

DON’T EAT ANYTHING YOUR GRANDMA WOULD NOT RECOGNIZE AS FOOD

6 Classes of Nutrients• Through Digestion, nutrients serve 3 functions:

– Provide Energy (Macro nutrients)• Carbohydrates (1)• Proteins (2)• Fats (3)

– Regulating Growth and Repair of Tissues• Proteins

– Regulate Body Functions (Micro nutrients)• Vitamins (4)• Minerals (5)• Water (6)

6 Classes Of Nutrients

6Nutrients

Provide Energy

Build and Repair

Body Cells

Regulate Body

Functions

CHO’s Fats Proteins Proteins Vitamins Minerals Water

Through digestion, Nutrients serve 3 functions:

Bell Ringer Feb. 26th

• Define the term nutrient. What are the 3 functions that nutrients serve for our bodies?

• Which nutrients are macronutrients?• Which are micronutrients?

Energy Providing Nutrients

• Carbohydrates– 4 calories/gram

• Proteins– 4 calories/gram

• Fats– 9 calories/gram See what I have to

say!

AVOID PRODUCTS THAT CONTAIN HIGH FRUCTOSE CORN SYRUP

https://www.youtube.com/watch?v=3vWRp4njVOk

Energy Providing Nutrients

Lets Convert into Calories!As an example of how these numbers are used, imagine a food containing 10 grams of

protein, 10 grams of fat, and 10 grams of carbohydrates.

•That would total 170 calories.

(10 g protein x 4) + (10 g fat x 9) + (10 g carbs x 4) = 170 calories

40 calories come from protein, 90 calories come from fat, and

40 calories come from carbohydrates.

Energy and Teens

• The avg. person needs 2,000 calories in their diet.

• How many calories do you need?– Typically, teens require more calories (energy) because they are:

– MORE ACTIVE– GROWING

Digestive System

• Digestion– Process of breaking

down large foods into smaller molecules of nutrients to be absorbed into the blood and carried to cells throughout the body.

• Catabolism– “Break Down”

Carbohydrates (CHO’s)• Major source of energy for body

– Role of CHO’s:• Turned into glucose (Sugar) that the body uses to produce

energy• Found almost exclusively in plant foods, such as fruits,

vegetables, peas, and beans.• Milk and milk products are the only foods derived from

animals that contain a significant amount of nutrients.

– Unused CHO’s can be stored:• Glycogen- Stored glucose in liver or muscles• Fat- Excess CHO’s that can’t be stored as glycogen are

stored as FAT

– 50-65% of food intake should be Carbohydrates AVOID FOODS THAT HAVE SOME FORM OF SWEETNER (SUGAR) IN

THE TOP THREE INGREDIENTS

Simple and Complex CHO’s– There are two types of carbohydrates:

• Simple carbohydrates (Sugars)– Used for quick, immediate energy – Examples: fruits, sugars found in dessert foods

– Fruits are one of the richest natural sources of Simple CHO’s

• MYTH: Eat sugar to boost your energy.– FACT: Your blood glucose level peaks initially, but

wears off quickly and below normal levels– The problem: Sugar raises your blood levels of

insulin, a hormone that signals your body to stop burning — and start storing fat.

– http://www.fda.gov/Food/GuidanceRegulation/FSMA/ucm247559.htm

THE CASE OF THE MISSING BLUEBERRIEShttp://www.youtube.com/watch?v=78_PoRHkm_g

Warm-Up Feb. 27th

• What happens in our bodies when we digest food?

• Explain the role of carbohydrates.• How many calories per gram are in

CHO’s, fats, and proteins?

Simple and Complex CHO’s• Complex carbohydrates (Starches)• Sugar molecules are strung together to make larger,

more complex chains-”starches”• Foods rich in complex CHO’s include vegetables,

whole grains, peas, fiber and beans.– Used to supply long-lasting energy– Broken down into simple carbohydrates over time

• FACT: This provides a slow release of glucose over time-major fuel for all bodies cells , only source of energy for brain and red blood cells (Sustained energy)

EAT ONLY FOODS THAT WILL EVENTUALLY ROT

Fiber- A Unique CHO• Fiber

– Indigestible type of complex carbohydrate-body cannot digest!

– Eat 20-35 grams of fiber daily

– Does not provide Energy– Function:

• Helps move waste through digestive system

• Helps prevents constipation, heart disease, diabetes and cancers by keeping the digestive tract clean!Avoid Foods you see

advertised on Television

Fat (Lipids)

• Role of Fat:– Provides a lot of energy in long lasting activities

• Aerobic Activities tend to burn BODY FAT

– Store Essential Vitamins• Vit. A• Vit. D• Vit. E• Vit. K

– Source of Linoleic Acid- Essential for growth and skin care

Buy your snacks at the farmer’s market

Fat (Lipids)

• Most concentrated form of energy (9 cal/gram)

• Help insulate body• Cushions Organs• No more than 30%

of daily intake• 2 TypesSaturated FatsUnsaturated Fats

Saturated Fats– Saturated Fats

• Tend to be more solid in room temp.

• Found in animal meat and dairy• Leading sources in American

diet include: red meat, whole milk, cheese, hot dogs, and lunch meats.

• Liver uses saturated fats to manufacture cholesterol, therefore excessive intake raises blood cholesterol level, linking it to Heart disease

• These fats cause tissue damage leading to inflammation.

Unsaturated Fats

• Unsaturated Fats– Liquid in room temp.– Usually from plant sources: “Oils”-corn,

soybean, and sunflower oils (high in calories for their weight and volume)

– Unlike saturated fats, unsaturated fats LOWER total blood cholesterol levels

– Reduced risk of heart disease– We want these omega 3 fats, they are

anti-inflammatory .

Cholesterol• Fatlike substance produced in liver

– Found in all animal meat– Adequate cholesterol is essential for many bodily

functions, however, too much can cause problems• Atherosclerosis

– Disease where cholesterolbuilds up in artery causing it to narrow.

-Our immune systems are highly sensitive to toxins, often leading to infections in the human body.

Trans Fats• Process by which hydrogens are

added to unsaturated fats turning into solid fats creating trans fatty acids

• Used to improve texture and stability• Raise LDL’s Lower HDL’s• Examples: margarine, chips, and

commercially baked goods• http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutChol

esterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp• http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.

htm

Proteins (PRO)

• Main Function: • Regulate growth and

repair tissue• Essential for growth

and development!• Alternate Function:

Provides energy in times of major energy need

When protein is consumed, the body breaks it down into amino acids.Amino Acids- building blocks of protein•20 different amino acids•9 essential amino acids: Body can’t make these

•Whenever the body makes a protein-when it builds muscle, for instance- it needs a variety of amino acids for the protein making process.

Bell Ringer Feb. 27th

1. What is another word for fat? What is the role of fats?

2. What is the main function of protein?

3. What is the difference between simple CHO’s and complex CHO’s?

-Provide 1 example of a healthy simple CHO and healthy complex CHO.

Protein (PRO)• Role of Protein:

– Help to build body tissue during growth– Replace damaged cells throughout life– Regulate body processes

Enzymes- energized protein molecules. Substances that control reactions in body.

“SPARK OF LIFE”-Stimulate the brain!

– Ex: meat, beans, fish, chicken (not fried)

Healthy Recipe Idea to get your Protein in: Combine beans with any of the following

Brown rice corn nuts seeds wheat

Warm Up March 2nd

• What do fats do for our bodies? What are healthy fats called? Unhealthy? What is the difference between them?

• Fats or Lipids cushion our organs, keep our bodies insulated, and provides energy for long lasting activities.

• Saturated Fats and Trans Fatty Acids = Unhealthy• Unsaturated Fats = Healthy

Section 2: Vitamins, Minerals, and Water

Vitamins

• DO NOT PROVIDE ENERGY

• Vitamins are compounds that allow many of the chemical processes in the body to occur.

• Almost all vitamins must come from food or supplements

Vitamin C helps to

fight infections.

Vitamin B promotes

healthy skin

Types of Vitamins

• Two Groups of Vitamins– Fat-soluble vitamins: Vitamins A, D, E, K

• Stored in Fat• Utilized when needed

– Can be toxic if taken in large amounts

– Water soluble vitamins: Vitamins B and C• Dissolve in water• Not stored in body• Excreted in Urine• Must be replaced often• Nine H2O soluble vitamins

http://www.livestrong.com/article/529049-what-can-i-eat-to-help-fight-infection/

Minerals• Inorganic substances the body

cannot produce• Come from the earth’s crust• Functions:

– Heals wounds, facilitating muscle contraction, providing major components of bones.

• 2 types of Minerals– Trace Elements– Major Elements

Trace Elements

• Only needed in small amounts• Ex. Iron, Copper, iodine, selenium,

zinc..– Each mineral has a different purpose

• Iron- carries oxygen in blood• Zinc- boosts immune system

Bell Ringer March 3rd

• What role does vitamins play for our bodies? What does vitamin B and C do for our bodies (both water-soluble)

• Difference between trace and major elements?

• Substances that allow chemical processes to occur. Vitamin B promotes healthy skin, Vitamin C helps fight infections

• TRACE: needed in small amounts, carries oxygen to blood (iron) builds immune system (zinc)

• MAJOR: Need in large amounts! Calcium builds bone strength, potassium maintains body fluids

Major Elements

• Needed in large quantities• Ex. Calcium, Potassium,

Sodium, Chloride…– Each mineral has a

different purpose• Calcium- Develop bone

strength, muscle contractions, blood clotting

• Sodium, Chloride and Potassium- Electrolytes that maintain body fluid

Water• 50-60% of body weight is water, most

important nutrient for our bodies-involved in every function of body!

• Function:– Carries nutrients and waste products to and

from cells (Plasma)– Lubricates joints– Allows you to swallow and digest foods– Allows you to absorb nutrients– Eliminates wastes– Regulate body temperature

• Should drink fluids often (8-10 cups/day)

“The Life Source” Why water is the most important

nutrient:1. Nearly ALL chemical reactions in body take place in water2. Maintains homeostasis which regulates body temperature and electrolyte balanceElectrolytes affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes. You lose electrolytes when you sweat. You must replace them by drinking fluids that contain electrolytes. Water does not contain electrolytes.

3. Primary component of tissue4. Carries waste out of body5. Helps digest food*Our bodies need LOTS of H2O to cleanse toxins.

Other Hydration tips for Athletes

• Drink 16 ounces of liquid two hours before the event.

• Drink 4-8 ounces of liquid for every fifteen minutes of exercise to minimize dehydration.

• Weigh yourself before and after the event to learn how much fluid is lost in sweat, then drink freely to replace it.

• Remember, just because you don’t feel thirsty it doesn’t mean you don’t need to drink.

• Cold-weather athletes (skiers) may not experience the build-up of heat as quickly as summer soccer players, yet they still need to replace their fluids, so do it!

Digestion Speed and Obesity

• “Glycemic Index”- how quickly and how high a food causes blood glucose levels to rise.

• Foods with a glycemic index (added sugars, processed foods) enter the blood stream quickly causing a spike in blood sugar and insulin

• The energy is released all at one time and is used quickly leaving you feeling hungry again

• BODY’S RESPONSE: Continued Eating in larger quantities

Human Beings are not supposed to be tired in the afternoon!

Section 3: Guidelines for Healthful EatingDisease Caused

By:

70% Lifestyle Choice

Do you smoke, do you exercise,

what do you put in your body?

30% Genetics & Luck of the Draw

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%

http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/

http://gamapserver.who.int/gho/interactive_charts/ncd/risk_factors/overweight_obesity/atlas.html?indicator=i1&date=Both%20sexeshttp://www.chopra.com/our-services/ayurveda

Warm-Up March 3rd

• Describe the term glycemic index.

• List 5 things that water does for our bodies. Why is it the most important nutrient?

• Glycemic Index: How quickly a food causes blood glucose levels to rise.

Get the Most Out of Your Calories!

• Choose nutrient-dense foods!!!– Foods that contain lots of vitamins and

minerals relative to the number of calories.– Low or NO amount of saturated fats, trans

fats, added sugar, and salt.SUPERFOODS: Special foods found in nature.– Don’t be Shy, try Juicing!

• Instant absorption of nutrientsinto body’s cells!

Let’s Compare Nutrient Dense V.S. Energy Dense Foods

1 Orange

• Same amount of calories!

• “Nutrient Dense”• Why?

– Filled with….• Water• Fiber• Complex Carbohydrates• Antioxidants (Sweep

damaged matter from body)• Vitamins• Minerals • Phytochemicals

Tiny Piece of Glazed Donut

• Same amount of calories!

• “Energy Dense”• Why?

– Filled with….• Carbohydrates

https://www.youtube.com/watch?v=gdK8YLfJHYk

SUPERFOODS! (Just to Name a Few)

1. Spirulina: Imagine a plant that can nourish your body by providing most of the protein you need to live, help prevent the annoying sniffling and sneezing of allergies, reinforce your immune system, help you control high blood pressure and cholesterol, and help protect you from cancer. Does such a "super food" exist? Yes, indeed there is to the rescue, it’s SPIRULINA!!!

2. Ginger Root: Anti-nausea, relieves headaches, PMS and arthritis, anti-inflammatory, stimulates blood flow, increases nutrient absorption, prevents ulcers - no side effects people!

3. Honey: Anti-bacterial, prevents cell damage (antioxidant), calms nerves, prevents acne

4. Gogi Berries: Increase calmness, athletic performance, sleep, and happiness 5. Chia Seeds: Help with weight loss, reduce food cravings, hydration, reduce blood

pressure, control blood sugar6. Cocoa Beans: Highest amount of minerals, protect against DNA damage, kidney

damage, prevents cancer

Have you ever heard of these? If not, you should be asking yourself WHY?????https://www.youtube.com/watch?v=aCUbvOwwfWM

Cocoa Beans

Raw Honey

Chia Seeds

Spirulina

Goji Berries

Ginger Root There are plenty more where that came from

It is important for us to get a sufficient amount of oxygen, get adequate energy from foods, exercise, and rest/recover when we need to. Results… a functioning system that can take care of itself!

Warm-Up March 4th

• What are nutrient dense foods?• What are super foods?• What is 1 benefit of juicing fruits and

vegetables?

DailyFruitsWhole GrainsLeafy GreensNutsCarrotsGreen Tea

3 x WeekOily FishYogurtBroccoliSweet PotatoesAvocado

1 x WeekRed MeatPastaDessert

0 x WeekFast FoodSodaCanned SoupProcessed Meals“Diet” Anything

There are no “Diets”, it’s a Lifestyle

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

Fun Fact: Phytochemicals are chemical compounds that occur naturally in plants (phyto means "plant" in Greek). Some are responsible for color and other organoleptic properties, such as the deep purple of blueberries and the smell of garlic.

Making the Most of KALE: Sauté chopped onion, add 2 tbsp. Olive oil, 1 tbsp. vinegar, and 1 cup chicken broth. Add 4 cups of kale, cover, simmer 5 minutes. Add ¼ cup dried cranberries to boost antioxidant content and simmer 10 mins. Ready to eat.

Making the Most of SPINACH: Cook fresh or thawed frozen spinach by sautéing in olive oil with onion and

garlic. Using spinach in soups retains the water-soluble vitamins.

Making the most of SWEET POTATO: Scrub sweet potatoes well with brush, leaving skin intact.

Slice into round ½ inch thick. Spread 2 tbsp.

coconut or olive oil, 1 tbsp. honey, sprinkle cinnamon

on baking sheet. Bake until tender (about 1 hr)

Juice Recipe Idea:3 Carrots

1 Pear1 beat

3 Kale Leaves1 lemon

½ piece ginger root½ wedge red cabbage

5 fresh Spinach Leaves

In 2004 research showed that chewing cinnamon-

flavored gum or even just breathing the scent of cinnamon enhanced performance on mental

tasks.

Making the Most of Cinnamon: Mix 1 teaspoon cinnamon to vanilla yogurt

A Swiss researcher published a review article on the antioxidants and

health benefits of olive oil in the International Journal

of Vitamins.

The Benefits of Breakfast!

• Breakfast is important for refueling the body after a night’s sleep.

• Improves your ability to concentrate during class. Children who eat breakfast score higher in standardized test scores. They also are more creative

• Prevents low blood sugar which causes fatigue

• Improves one’s ability to control weight. Children who skip breakfast are almost twice as likely to become overweight.

• Kids who eat breakfast tend to do better in school and have fewer disciplinary problems.

• Kids who skip breakfast rarely make up for missed nutrients later in the day.

• Eating habits of adults who successfully maintain weight loss include eating breakfast almost every day.

Food Additives AssignmentInstructions:•Each student will be provided with an ingredient list from a food label.•After reading all of the ingredients in your food label, pick 2 ingredients that you are not familiar with (meaning you do not understand what the ingredient is or the function it has in your food). You are to research each of the 2 ingredients and explain what it is (origin), the role it plays in your food, and how the ingredient could be harmful to the body. Provide 2 other examples of foods that contain that ingredient, and finally decide if you would continue to eat that product. •After researching the 2 ingredients on your food label, research the 5 ingredients listed below. (Be Specific as possible)

1. Polysorbate 60 2. Aspartame 3. BHT 6. Monosodium Glutamate 4.

Caramel Color 5. TBHQ

•You must type your responses in paragraph form. You must also answer all of the following 6 questions about each ingredient in order to earn full credit. Use MLA format and provide 5 credible sources on works cited page.

http://www.consumerreports.org/cro/news/2014/01/caramel-color-the-health-risk-that-may-be-in-your-soda/index.htm