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Nutrition
Health
Mr. Gross
Food Affects
• How we– Look– Feel– Act– Grow– Function
Food is necessary for survival
The way we eat is dictated by
• Custom
• Religion
• Family
• Pleasure
• Lifestyle
• Traditions
• Health
Eating the correct kind and amount of food is important for
energy and stamina
Food causes a chemical reaction
Increases the state of well-being
Provides energy
Food is used for
• Energy
• Growth
• Repair
The FDA established the RDA and the RDA is reviewed every
five years
RDA: Recommended Daily Allowance
• Meets the needs of most people
• Based on a 2000 cal diet
Smokers Daily RDA
• Additional 100 mg of Vitamin C
Good Nutrition is not torture DO NOT
• Deprive yourself of food
• Force yourself to eat certain foods– Spinich– tuna
• Buy expensive supplements– Wt Gain– slimfast
Good nutrition is often associated with rigidity, guilt and denial
The key to good nutrition is:
• More plant food
• Fewer animal foods
• More exercise
Adequate diet should consist of:
• 65% Carbohydrates
• 20% Fat with <10% saturated fat
• 15% Protein
• 20-30 g Fiber
Essential Nutrients
• Nutrients not made in the body or in insufficient amounts
Carbohydrates
• Primary source of energy
• 4 cal/gram
• Starches and sugars from plant food
Complex carbohydrates
• Cereals
• Potatoes
• Rice
• Breads
• pastas
• Nuts
• Seeds
• Grains
• Legumes
If an over abundance of carbo’s are consumed
• Carbohydrates are converted to fat
• The fat is stored in the body as reserve energy
The body needs sugar from carbohydrates found in
• Fruits
• Vegetables
• Breads
Why consume carbohydrates rather than fats
• Energy required to convert fat to stored fat 75%
• Energy required to convert carbohydrates to fat 97%
Refined/Processed Sugar used to make food taste betterIt has no nutritional value and leads to obesity
Sugar is hidden in prepared foods
• 1 can of pop contains 9 tsp of sugar
Fats
• Provide insulation and protection
• Stored energy 9cal/gram
• Healthy cell walls
• Cholesterol metabolism
• Healthy hair and nails
Fats also provide
• Cholesterol metabolism
• Circulate fate soluble vitamins– A,D,E & K
• 1lb of fat=3500 cal
Fatty acids are necessary for growth and maintenance
• Corn oil
• Soybean oil
• Peanut oil
Cholesterol
• 300 mg max
• Fatty wax like substance
• Production of sex hormones
• Oil for skin and hair
• Production of bile acid
• Sheath around the nerve fibers
High Density Lipoproteins (HDL)
• Good cholesterol
• Carries cholesterol from cells to liver
• Smoothes damaged areas repaired by LDL
Low Density Lipoproteins (LDL)
• Bad Cholesterol
• Can not carry as much cholesterol
• Some cholesterol is dropped along the way
• Hardening of the arteries because of the build-up
LDL Products
• Eggs
• Fish
• Milk
• Meat
• Cheese
• Poultry
Protein
• 1/5 of a persons body weight
• Instrumental for muscles, bones, cartilage, skin, body tissue and fluid
Protein
• Builds and repairs broken down muscles and tissues
• Essential for growth and enzyme production
• Enzymes promote or initiate chemical reactions
• Protein in the less efficient source of energy
Protein
• Last source of energy
• Consumed in great quantities converted to fat and used as stored energy
• Lack of protein affects alertness and mood
• Animal protein more complete than plant protein
The body only stores a small amount of protein. Therefore,
protein should be consumed on a daily basis
Americans eat 2-4 times the required amount of protein
• Excess consumption of protein causes kidneys to overwork
• Excess consumption of protein can lead to heart attack
A person should consume .8 grams of protein per kg of body
weight
• 130/2.2=59 kg 59 kg X 0.8=47 gr
• 47 gr X 4 cal/gr = 188 cal
• 3 oz of lean meat =179 calories
• Active recreational people– 1.2-1.8 g/kg per day
High protein diets
• More than 30% of total caloric intake form protein
• Reported side effects– Calcium depletion
– Fluid imbalance
– Eventual hunger
– Slower metabolism
– Weight rebound
– Energy loss
Vitamins
• Substance containing compound
• Used for growth and maintenance
• Chemical reaction in the body
Water Soluble Vitamins
• Vitamins that dissolve in water
• Body not able to store these vitamins
• Must be consumed daily
• Source is vegetables
Vegetables should not be boiledvitamins are lost in the water if
boiled
Fat soluble vitamins
• Dissolved in fat
• Can be stored in the body
• Contained in meats and oils
• A, D, E, & K
• A&D are toxic to the body if consumed in large amounts
Vitamins are an important component for chemical
reactions to convert food and energy
Minerals
• Potassium: carries away heat produced by muscular exercise
• Calcium: hard strong bones
• Magnesium: change carbohydrates to energy
• Iron: needed to carry oxygen (Anemia)
Water
• Brain, muscle and body are 75% water
• No nutrients and no calories
• Aids in the removal of waste
• Lubricates joints
• Digestion and absorption of food
• Protection of the fetus
Water Function
• Carries nutrients to the cells
• Increases the % of fat used for energy purposes
• Decreases appetite
• Maintains blood volume
• Carries Hormones to the cells
• Carries Antibodies throughout the body
• Removal of waste product
Dehydration
• Water is needed to cool itself
• Adults should consume and excrete 3 qts of water per day
• Strenuous work requires more water consumption
• Average adult should consume 10 8oz glasses of water per day
Thirst is regulated by salt content in the blood
diuretics increase urine excretion
• Coffee
• Tea
• Pop
Improper Diet
• Stroke High BP & Cholesterol
• Heart Disease High Cholesterol
• Cancer Low fiber high fat diet
• Diabetes High sugar
• Arteriosclerosis High cholesterol
Adequate diet should consist of:
• 65% Carbohydrates
• 20% Fat
• 15% Protein
• 10% Saturated fat
• 20-30 gr Fiber
• <300 mg Cholesterol
• 10% Sugar
• 5 gr Salt
Diet
• Excessive sodium intake draws water from the cells into the stomach
• Hypertension increases blood flow
Goals of good nutrition
• Decrease heart rate
• Increase oxygen consumption
• Increase flexibility
• Increase strength
Label Reading
• Free– No saturated fat, sugar, sodium or cholesterol
• Low– Consumed regularly w/o exceeding dietary
guidelines
• Light– Nutritionally altered containing 50%< of a
nutrient
Label Reading
• Choice: Fattiest cut of meat
• Select: Leaner cut of meat
• Lean: <10g fat, <4gr sat fat, <95mg cholesterol
• Extralean:<5g fat, <2g sat fat, <95mg cholesterol