NUTRITION Look and Feel Better Skin, Hair and Weight may all improve Stronger and think more...
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Transcript of NUTRITION Look and Feel Better Skin, Hair and Weight may all improve Stronger and think more...
Nutrition
Look and Feel Better Skin, Hair and Weight may all improve Stronger and think more clearly May perform better (sports/school) Less likely to get depressed or stressed
3 Reasons to Eat Breakfast
Energy Breakfast gives our bodies nutrition and substance which is where
energy comes from
Concentration Studies have found people who do not eat breakfast often have a
hard time concentrating and have difficulty learning because they are scatterbrained
Mood Hunger can cause mood swings and irritability.
Assessing Eating Behaviors
Hunger – lack or shortage of basic foods needed to provide the energy and nutrients that supports health
Appetite – a learned desire to eat that may or may not have anything to do with feeling hungry
Nutrition – the science that investigates the relationship between physiological function and the essential elements of the foods we eat
Eating Influences
Convenience Habit or custom Advertising Availability Economy
Emotional comfortWeight/body imageSocial interactionNutritional value
Eating For Health
Nutrient Calorie
Proteins Fats Carbohydrates
Vitamins Minerals Water
Estimated Daily Calorie Needs, by Age
Table 8.1
Obtaining Essential Nutrients
Water Dehydration Bathes cells Aids in fluid and electrolyte balance Major component of blood
Proteins Carbohydrates Fats
Proteins Proteins are broken down into amino acids
Amino acids are used in every cell of your body to build the proteins you need to survive
Complete protein foods contain the 9 essential amino acids. Typically animal products contain complete protein
Food from plant sources are typically incomplete; however is it possible to use a combination of plant sources to obtain all 9 essential proteins
Carbohydrates
Your body uses carbohydrates to make glucose which is the fuel that gives you energy to keep everything going
Foods that provide dietary fiber and whole grains without added sugars are healthier sources of carbs
Foods higher in carbs that contain added sugars will contain less nutrients
You can find carbs in: Fruits Vegetables Breads,cereals, and other grains Milk and milk products Foods containing added sugars (cakes,cookies, and
beverages)
Fiber
Fiber – the indigestible portion of plant foods that help move foods through the digestive system
Insoluble fiber – found in bran, whole-grain breads and cereal, and most fruits and vegetables
Soluble fiber – oat bran, dried beans, and some fruits and vegetables
14 grams of fiber for every 1,000 calories you consume
Fiber Benefits
Protection against colon and rectal cancer Protection against breast cancer Protection against constipation Protection against diverticulosis Protection against heart disease Protection against diabetes Protection against obesity
Fats
Fats (lipids) – vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function
Unsaturated fats: Found in plant foods and fish, these fats are seen as neutral or even beneficial to heart health (peanut, olive, canola oil)
Saturated fats: Found in meat and other animal products. Eating too much saturated fat can raise blood cholesterol levels and increase risk of heart disease(butter,shortening,lard,cheese,and whole milk)
Trans fats: Found in margarine, commercial snack foods,fried foods and baked goods. These foods can raise cholesterol and increase risk of heart disease.
How much fat can I eat?
Total Daily Calories Recommended Max Grams of Fat
1,600 44-62
1,800 50-70
2,000 56-78
2,200 61-86
2,400 67-93
Reducing Total Fat In Your Diet
Read food labels Choose fat-free or low-fat Use olive oil, peanut oil, canola oil Choose lean meats Add walnuts Select nonfat dairy products Limit processed and convenience foods
The Science Behind Calories and Nutrition Facts
http://www.youtube.com/watch?v=G0O87gWv-Xk
Vitamins and Minerals
Vitamins and minerals boost the immune system, support normal growth and development and help cells and organs do their jobs.
Minerals
Macrominerals Trace minerals Sodium Calcium Iron
Anemia Pica Hemochromatosis
Reading a Food Label
Figure 8.6
ABC News: Nutrition
PlayVideoPlay
Video| Nutrition
ABC News: Nutrition
Discussion Questions: Discuss whether you think manufacturers are
intentionally misleading consumers regarding serving size listings on their products. Why or why not?
What kinds of standards for food labeling would you recommend to manufacturers?
The MyPyramid Plan
Figure 8.7
Making MyPyramid Work For You
Personalization Gradual improvement Physical activity Variety Moderation Proportionality