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Nutrition Mrs. Tolley

Nutrition Mrs. Tolley Nutrition What does food do for our body? Survival Grow Energy Maintenance Mentally alert How does culture effect our food choices?

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Nutrition

Mrs. Tolley

NutritionWhat does food do for our body?

Survival Grow

Energy Maintenance Mentally alert

How does culture effect our food choices?

How does Advertising effect what we eat?

What time of day are most food commercials shown?

How do advertisers trick us?

Do emotions effect our eating habits?

NutrientsProvide 3 major functions

• Provide energy• Build, repair & maintain body tissues• Regulate body processes

40 different nutrients are grouped into 6 categories:

Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water

6 main nutrients

Carbohydrates• Sugar, Starch, Fiber• Body’s preferred source of energy• 60% of our calories come from carbohydrates• Carbohydrates break down during digestion into

glucose (sugar)• Complex Carbs=Vegetables, Starch, Fiber• Simple Carbs=Fruits & Milk

Fiber=moves waste through digestive process, prevents intestinal problems, prevents cancer & heart disease, also can help control diabetes.

Fats (Lipids)2 Types

Saturated=animal fatsUnsaturated=vegetable fats

• Fats provide twice the energy as carbs. & proteins

• Should provide no more than 30% calorie intake

• Fats carry Vitamins into blood, add flavor to food, satisfy hunger longer, insulate organs

Fats• What happens when we don’t have enough

fat in our body?

Dry, scaly skin, Poor growth Hair loss, Loss of

menstruation Low body weight, Cold intolerance

Bruising, Poor wound healing

Lower resistance to infection,

Complete Proteins• have all the essential amino acids

• Animal sources

• Fish, meat, milk, cheese

Incomplete Proteins• Plant sources

• Legumes, Seeds, Nuts

Enriched/Fortified• Enriched foods=vitamins or minerals have

been added to replace the original vitamins and minerals that

were lost during the refining process.

• Fortified foods=Vitamins or minerals have been added to increase the

nutritional value of the food.

Vitamin A= milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet

potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos

Vitamin C= red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.

Vitamin D= egg yolks, fish oils, and fortified foods like milk and your body manufactures it when you get sunlight on your skin

Vitamin E= vegetable oils, nuts, and green leafy vegetables, avocados, wheat germ, and whole grains

Which foods are rich in vitamin B?• whole grains, such as wheat and oats

• fish and seafood

• poultry and meats

• eggs

• dairy products, like milk and yogurt

• leafy green vegetables

• beans and peas

Which foods are rich in vitamin C?• citrus fruits, like oranges

• cantaloupe

• strawberries

• tomatoes

• broccoli

• cabbage

• kiwi fruit

• sweet red peppers

Minerals• Inorganic substances that the body cannot

manufacture.

• Regulate body processes

• Repair body tissue

Types of minerals•Iron is the most important component of blood. •Calcium helps in building strong bones and teeth. It is also essential for the nervous system and muscles •Zinc is required for proper healing of the wounds.• Potassium is necessary for building a healthy nervous system, heart, muscle and kidneys

Water• Most essential of all nutrients

• 2/3 human body =Water

• Regulator & is vital to EVERY body function

• Lubricates joints & mucous membranes

• Absorbs nutrients

• Eliminates wastes

• Cools body

Fruits contain 75% water

Meat & poultry contain 50% water

Grains contain 20% water

Your Personal Weight Worksheet

If BMI = 24 or below RMR Factor= 11If BMI = 25 - 29.9 RMR Factor= 10If BMI = 30 - 39.9 RMR Factor= 9If BMI = 40 or higher RMR Factor= 8

______________ / _____________ / ______________ (Your weight in lbs) (Your height in inches) (Your height in inches) X 703= Your BMI

Need to lose or Gain?Calculate your metabolism:

______________ X_______________ = (weight in lbs) RMR adjustment Factor Resting metabolic Rate

Find your calorie needs:

_______________ X _________________________ = RMR Physical activity Factor Calories you need To Maintain weight

Physical activity factor: Rarely active= 1.2Exercise 3 times a week= 1.3Exercise 4-5 times per week= 1.4Exercise every day= 1.7