Nutrition
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Transcript of Nutrition
NUTRIT
ION
DEFINITIONS
Nutrition Process by which the body takes in and uses food
Calories Units of heat that measure the energy used by the body and
the energy that foods supply to the body
Nutrients Substances in food that your body needs to grow, to repair
itself, and to supply you with energy
Hunger A natural physical drive that protects you from starvation
Appetite A desire, rather than a need, to eat
NUTRITION
Good nutrition enhances the quality of your life as well as helping to prevent against diseases
Provides you with calories and nutrients for maximum energy and wellness
INFLUENCES
Hunger and appetite
Emotions
Your environment
Cultural and ethnic background
Convenience and cost
Advertising
CARBOHYDRATES
Starches and sugars
Preferred source of energy
Simple Sugars (fructose, glucose)
Complex – must be broken down into simple before they can be used
Starches (whole grains, seeds, legumes)
CARBS CONTINUED
When excess carbohydrates are present, the body converts them and stores them as body fat
Dietary fiber Complex carbs Made mostly of plant material that cannot be absorbed by the body
55-60% of daily calories
FIBER
Indigestible complex carb
Vegetables, fruits, and whole grains
Helps move waste through digestive system
20-35 grams each day
FIBER CONTINUED
Fruits and vegetables with edible skin
Bran cereals
Oatmeal
Brown rice
PROTEINS
Nutrients that help build and maintain body cells and tissues
All proteins are made of 20 amino acids
Complete Good amounts of all 9 essential amino acids Animal products
Incomplete Lack 1 or more essential amino acids Beans, peas, whole grains
PROTEINS CONTINUED
Builds new cells and tissues
Make enzymes, hormones and antibodies
Supply body with energy
FATS
Fatty substance that does not dissolve in water
Provide more than twice the amount of energy of carbs or proteins
Essential fatty acids Fatty acids the body needs but cannot produce
FATS CONTINUED
Saturated Holds all hydrogen atoms it canUsually solid at room temperatureAnimal fats and tropical oilsHigh intake is associated with increased risk of heart disease
UnsaturatedAt least one unsaturated bondUsually liquids at room temperatureAssociated with a reduced risk of heart disease
FATS CONTINUED
Transport vitamins A,D,E and K
Add flavor and texture to food
Help satisfy hunger longer due to longer digestion time
20-30% daily intake
CHOLESTEROL
Circulates in blood
Amount it makes is used to make cell membranes and nerve tissue, hormones, vitamin D and bile
Excess blood cholesterol is deposited in arteries – increases the risk of heart attack
May be hereditary
CHOLESTEROL CONTINUED
Produced in liver
HDL – good Provides SOME protection against heart disease
LDL – bad Carries cholesterol and other fats through blood
VITAMINS
Help regulate vital body processes
Water soluble Dissolve in water Pass easily through blood during digestion
Fat soluble Absorbed, stored and transported in fat Stored in fatty tissue, liver and kidneys Excess can be toxic
MINERALS
Substances that the body can not produce but are needed for forming healthy bones, teeth and regulating vital body processes
Calcium
Phosphorus
Magnesium
Iron
WATER
Transports nutrients to and carries wastes from your cells
Lubricates joints and membranes
At least 8 cups of water each day
DIETARY GUIDELINES FOR AMERICANS
Focus on 3 keys to healthy lifestyles: Smart choices from each food group
Balance between food and physical activity
Most nutrition out of your calories
NUTRITION LABELS
Required to include the following information: Name of the food Net weight or volume Name of manufacturer Ingredients Nutrient content
CALORIE LEVELS
Age Sedentary
Moderate Activity
Active
Sedentary
Moderate Activity
Active
14 1800 2000 2400 2200 2400 2800
15 1800 2000 2400 2200 2600 3000
16 1800 2000 2400 2400 2800 3200
17 1800 2000 2400 2400 2800 3200
18 1800 2000 2400 2400 2800 3200
MYPLATE
MYPLATE – FRUITS/VEGETABLES
Any fruit or 100% fruit juice
Fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed
Any vegetable or 100% vegetable juice
raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Make half your plate fruits and vegetables
MYPLATE- GRAINS
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain
Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits
Make ½ your grains, whole grain
MYPLATE - PROTEIN
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds
Beans and peas are also part of the Vegetable Group
MYPLATE - DAIRY
All fluid milk products and many foods made from milk
Choices should be fat-free or low-fat
Foods made from milk that retain their calcium content are part of the group
Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not
Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.