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Transcript of Copyright © by Holt, Rinehart and Winston. All rights reserved. Nutrition for Life Nutrition for...
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Nutrition for LifeNutrition for Life
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
ANSWERS1. TRUE2. FALSE—plant foods do
NOT contain cholesterol.3. FALSE—fiber enables
food to move through the intestines smoothly and efficiently
4. FALSE—your body can’t produce all vitamins and minerals so you need to eat them in your diet
5. TRUE6. TRUE7. FALSE—choosing the
right kind of snacks can provide energy and nutrients
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Nutrition for Life
ContentsContentsContentsContents
• Section 1 Carbohydrates, Fats, and Proteins• Section 2 Vitamins, Minerals, and Water• Section 3 Meeting Your Nutritional Needs• Section 4 Choosing a Healthy Diet
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
VOCAB:
Nutrition: a) the science or study of foodb) the ways the body uses food
Nutrients:a) provide energyb) form body tissuesc) necessary for life and growth.
Chapter 7
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Section 1 Carbohydrates, Fats, and Proteins
VOCAB:
Calories: the amount of energy in food
Metabolism: a) All chemical processes in your body that
keep you alive and active.b) Requires energy from carbohydrates, fats,
and proteins
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Six Classes of Nutrients:
Chapter 7
• Carbohydrates (4 calories / gram)• Proteins (4 calories / gram)• Fats (9 calories / gram)
• Vitamins (0 calories)• Minerals (0 calories)• Water (0 calories)
A Balanced Diet: Eating the right amount of nutrients from each class.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Nutrients that provide calories:
Carbohydrates (4 cal/gm):• give you energy • includes sugars, starches, and fiber
Proteins (4 cal/gm):• made of amino acids• builds and repair structures • regulate processes in the body
Fats (9 cal/gm):• the main form of energy storage in the body
FYI: Alcohol has 7 calories / gram
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Carbohydrates (4 Types)
1.1. SugarsSugars (the simplest form of carbohydrate)• Metabolized very quickly (quick energy source)• Not sustained for very long (minutes)
2.2. StarchesStarches (complex molecular chains, made up of simple sugars)• Metabolized very slowly (long-term energy
source)• Sustained for long time (hours)
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Carbohydrates (4 Types)
3.3. FiberFiber • No calories• cannot be digested (provides “bulk” for your
digestive system)• important to keep your digestive system healthy
4.4. GlycogenGlycogen (stored in muscle)• Used as an immediate energy source• Only lasts for about 1 minute
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Protein:
• Build and repair body tissues
• Needed to make hormones & enzymes
• How much do you need???To figure out your needs, simply multiply your weight in pounds by one of the following:
0.4 (Sedentary)0.4-0.6 (Active)0.6-0.9 (Growing athlete, or someone who is trying to build muscle mass)
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Proteins are made up of Amino AcidsAmino AcidsAMINO ACIDSAMINO ACIDS combine to form large protein chains
(A.A.s are the building blocks of proteins)
A.A. Essential amino acidsEssential amino acids: 9 amino acids that the
body cannot produce on its own
B.B. Non-Essential amino acidsNon-Essential amino acids: 11 amino acids
that the body produces on its own
C.C. Complete proteinsComplete proteins: contain all or most of the
essential AA’s
D.D. Incomplete proteins:Incomplete proteins: have few essential AA’sGood Eats ‘Pantry Raid VI: Lentils’ (play from 8:06)
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Fats: the good, the bad, and the ugly…The good: the body’s main form of long-term energy storage
The bad: Saturated fatsSaturated fats
• associated with high cholesterol levels and increased risk of heart disease.
• solid at room temperature• ex: animal fats (meats, cheese, butter, etc)
Unsaturated fatsUnsaturated fats• “healthier” fats• liquid at room temperature• ex: plant-based oils, fish, margarine, etc.
Chapter 7
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Section 1 Carbohydrates, Fats, and Proteins
Fats (continued):
The ugly • TRANS FAT:TRANS FAT:
• Unsaturated fat that has been converted into saturated fat (hydrogenation)
• Usually solid at room temperature• Added to processed foods because of it’s
taste & texture
2) Extremely unhealthy, because T.F. raises LDL levels in blood (low-density lipoproteins)
3) Found in many fried fast foods, Krispy Kreme, etc.
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Fats (continued):
The ugly • CHOLESTEROL:CHOLESTEROL:
A. Where does it come from?• manufactured within your body (family history)• contained in the foods you eat (animal-based
foods: meat, eggs, dairy)
B. Cholesterol is necessary for certain essential functions in the body (cell membranes, hormones, etc)
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 1 Carbohydrates, Fats, and Proteins
Fats (cholesterol)
LIPOPROTEINSLIPOPROTEINS::
1)1) LDLLDL (Low-Density Lipoprotein)• BADBAD type of cholesterol• Associated with atherosclerosis• Increased risk of cardiovascular disease
2)2) HDLHDL (High-Density Lipoprotein)• GOODGOOD type of cholesterol• Reduces LDL problems• Made within your body (by exercising)
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
NUTRIENTHOW MANY CALORIES?
PURPOSE/FUNCTION% of DAILY CALORIES
IF SHORTAGE IF EXCESS FOOD EXAMPLES
CARBOHYDRATE 4 cal/gramProvide energy for daily activities. Types:simple sugars & complex
(starch, glygogen, fiber)~ 60%
1) low energy 2) body robs muscle tissue of glycogen stores and breaks
down protein
1) spike in blood sugar level
2) weight gain
breads, grains, cereals, pasta, many fruits and
vegetables
PROTEIN 4 cal/gramBuild & repair tissue, regulate
processes in the body. Made up of amino acids.
10-12%
1) body breaks down it's own muscle tissue (muscle
wasting) 2) poor body function 3) immune system
weakens
1) weight gain 2) kidney stress
meat, dairy, some vegetables (legumes)
FAT 9 cal/gram
1)Main form of energy storage in the body 2)cushions internal organs 3)helps regulate body
temperature. Types: saturated, unsaturated, cholesterol
<30%too little dietary fat
can lead to fatty-acid deficiency.
1) weight gain 2) raise cholesterol
levels in blood
animal-based food sources (meats, dairy) and some
fruits/veg (avacados)
VITAMINS 0 N/A
MINERALS 0 N/A
WATER 0keeps bodies tissues hydrated and
working properlyN/A
dehydration, loss of normal body function,
reduced athletic performance, heat
illness like cramps, heat exhaustion or
heat stroke
all liquids except alcohol
HAVE CALORIES
NO CALORIES
DIETARY RECOMMENDATIONS & REQUIREMENTS
SIX CLASSES OF NUTRIENTS
1)Types of vitamins: water soluble (dissolve in water) and fat soluble (dissolves in fat & stored in body)
2)Maintain health and allow growth 3)Needed for certain body
processes
Nutrient defiency--health will decline
depending on which nutrients are low.
Possible toxicity
fruits, vegetables, and all the major
food groups in the food pyramid
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 2
Vitamins, Minerals, and Water
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 2 Vitamins, Minerals, and Water
Vitamins
• needed for overall health and cell growth
• Fat-soluble vitamins: • can be stored in fat tissue (and remain in the
body for a long time).• Toxicity is possible
• Water-soluble vitamins:• Excess is excreted in urine• are not stored in the body (toxicity not possible)
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 2 Vitamins, Minerals, and Water
Minerals
• essential to maintain good health.
• Most people eat too much sodium • Maximum intake < 2,000 mg/day
• Most teens do not eat enough calcium• Teens need 1,300 mg/day• sources of calcium & more info• Supplementation of Ca should include vitamin
D (or D3) to enhance absorption
• Iron-deficiency = ANEMIA • Red meats are rich in iron
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 2 Vitamins, Minerals, and Water
Water
• essential for almost every body function that keeps you alive.
• About 60% of your body is water.
• MILD dehydration (~2% body weight lost through sweat) can interfere with mental and physical performance
• SEVERE dehydration (>2% weight lost through sweat) can have very serious consequences, including death.
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 3
Meeting Your Nutritional Needs
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 3 Meeting Your Nutritional Needs
How Much of Each Nutrient?• Recommended Dietary Allowances (RDAs):
• the recommended nutrient intakes that will meet the needs of most healthy people.
• RDAs are general guidelines, not exact requirements.
• ABSORPTION:• BEST absorption is through eating FOOD • Cooking can degrade the quality and/or absorption of
some nutrients, because it breaks down the nutrients.• LESS absorption from supplements
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 3 Meeting Your Nutritional Needs
Understanding Food Labels1.1. Serving Size:Serving Size:
• Nutrition labels show the size of a single serving.• All other values on the label are in reference to this serving
size.
2.2. Calories:Calories:• Nutrition labels must list:
• total calories• calories from fat• calories from saturated fat
3.3. Daily Values (DVs):Daily Values (DVs):• recommended daily amounts of nutrients.• The “% DV” tells the amount of the nutrient in a serving,
relative to the total recommended daily amount for a 2000-Calorie diet.
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 3 Meeting Your Nutritional Needs
Understanding Other Terms on Food Packaging
• Food labels list ingredients in order of weight.
• Food labels also typically list the following (per serving):• Cholesterol• Sugars• Sodium• Protein
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 3 Meeting Your Nutritional Needs
United States Department of Agriculture
Mission Statement: We provide leadership on food, agriculture, natural resources, and related issues based on sound public policy, the best available science, and efficient management.
USDA creates visual aides to educate (food guide pyramid, etc)
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
OLD
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NEWER
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NEWEST!
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 3 Meeting Your Nutritional Needs
Dietary Guidelines for Americans
Dietary Guidelines for Americans: A set of diet and lifestyle recommendations to improve health in the United States.
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 4Section 4
Choosing a Healthful DietChoosing a Healthful Diet
Chapter 7
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Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
• Nutrient density: Nutrient density: nutrient content in a food compared with the amount of calories.
• Low nutrient density food = junk food.
• Eating junk food occasionally is OK, but you should
aim for balance and moderation.
Top Toxic Ingredients Found in Food that Causes Cancer
Chapter 7
Copyright © by Holt, Rinehart and Winston. All rights reserved.
Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
• Food prepared at home often has less fat and sodium than food from fast-food restaurants.
• Snack on healthier foods (high nutrient density).
• If you do eat snacks low in nutrient density, balance them out with healthy meals that are high in nutrient density.
Chapter 7
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Section 4 Choosing a Healthful Diet
Nutrition Throughout Life (infants & toddlers)
• Infants who are fed breast milk or formula get the right mix of nutrients, calories, and other substances necessary for growth and protection from infection.
• An infant’s diet is high in fat to provide energy for rapid growth and brain development.
• The nutritional needs of children over 2 can be met by following the Food Guide Pyramid, but with smaller serving sizes.
Chapter 7
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Section 4 Choosing a Healthful Diet
Nutrition Throughout Life (TEENS)
• should make sure to meet nutrient needs without exceeding energy needs (calories).
• Should limit sodium intake <2,300mg/day
Chapter 7
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Section 4 Choosing a Healthful Diet
Special Dietary Needs (ATHLETES)
• Athletes must drink lots of fluids to avoid dehydration.
• Athletes need a diet high in carbohydrates (extra energy)
• Most athletes do not need extra protein in their diets, because most people already eat enough (or too much).
So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following:
Sedentary 0.4 Active 0.4-0.6 Growing athlete 0.6-0.9 Someone who is trying to build muscle mass 0.6-0.9
(taken from Nancy Clark's Sports Nutrition Guidebook) For a 150 pound male triathlete: 0.6g/day X 150 = 90 grams of protein/day. For a 115 pound female high school track runner: 0.7g/day X 115 = 80.5 grams of protein/day.
Chapter 7
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Section 4 Choosing a Healthful Diet
Special Dietary Needs (ATHLETES & SUPPLEMENTS)
Follow these principles for peak performance:1) Intense physical training
(breaks down muscle tissue)2) Eat enough calories and nutrient-dense foods
(feeds a tired body)3) Get adequate sleep
(regenerates and rebuilds the body)4) Never use supplements as a short cut for skipping the
above steps.• Most athletes do not need dietary supplements to improve
performance. • Some supplements can be very dangerous.• If you take a dietary supplement, do not exceed the
Tolerable Upper Intake Limit for any nutrient.
Chapter 7
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Section 4 Choosing a Healthful Diet
Special Dietary Needs (PREGNANT)
• Pregnant women need:
• increase of ~300 Calories per day.• additional protein• B vitamins• folate• iron• zinc
Chapter 7
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Section 4 Choosing a Healthful Diet
Special Dietary Needs (SICK/CHRONIC ILLNESS)
• If you have a cold, flu, or other mild illness, drink plenty of fluids.
• If you have a chronic or long-term illness, you must make sure your diet gives you enough energy and the proper nutrients to fight the illness.
Chapter 7
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Section 4 Choosing a Healthful Diet
Choosing a Vegetarian Diet
• Vegetarian diet: few or no animal products are eaten.Most vegetarians get all the proteins they need from the small amounts of animal products they eat.
• Vegans: vegetarians that eat no animal products in any form.
Vegans must eat from a variety of plant sources to get all the essential amino acids and other important nutrients.
Chapter 7
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End of Chapter 7End of Chapter 7
more about Vitamin D
more about Osteoporosis