Nutrition Posted

7/31/2019 Nutrition Posted

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NutritionEating Habitsand Essential Nutrients

UNIT 3


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Eating Habits

A difference between hunger and appetite

Hunger the physiological need to eat

Few of us have experienced the type of hunger thatthreatens survival

Appetite psychological; the desire to eat

Why do we eat?

Physiological need (hunger)

To obtain the energy and nutrients required fordaily living


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Eating Habits

Why do we eat?

Appetite

Personal preferences taste, texture, color, etc.

Habit familiarity, comfort

Ethnicity or tradition Social interaction eating can be a very social experience

Availability, convenience, economy

Emotional comfort

Values religious, spiritual, political, environmental

Body image

Nutrition


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Eating HabitsDefinitions

Nutrition the science that investigates therelationship between physiological function andthe essential elements of foods eaten

Nutrients the constituents of food that sustain

physiologically: proteins, carbohydrates, fats,vitamins, minerals, and water

Calorie a unit of measure that indicates theamount of energy obtained from a particular food


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Eating Habits

Most diet-related diseases result fromexcessive calorie and fat consumption

Serving sizes vs. portion sizes

Serving = amount recommended (USDA)

Portion = amount chosen by individual

Eat a variety

Nutrient-dense foods Get the most from the food you eat


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Nutrients

Water the most essential nutrient (50-60% of body weight)

Bathes cells

Aids fluid and electrolyte balance Maintains pH balance

Transports molecules and cells

Major component of blood


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Nutrients

How much water is enough?

6-8 glasses = 64 oz.

Water in food, too

Urine should be clear, light or bright yellow Dark yellow urine is a sign of dehydration


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Nutrients

Protein the second-most abundant substance inthe human body Necessary for development and repair of:

Bone

Muscle Skin

Blood

Aid antibody production & hormone formation

Aid transport of iron, oxygen and nutrients

Supply energy after body has used carbohydrate and fat 4 calories per gram


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Nutrients

Protein continued

Made of amino acids

9 essential amino acids

Must come from diet

Complete proteins contain all 9 essential aminos

Meat sources

Soy bean products

Incomplete proteins (plant sources) can be combinedto provide all essential amino acids


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Nutrients

Carbohydrates basic nutrients that supplyenergy

Easily converted to energy (glucose)

4 calories per gram

Complex carbohydrates

Provide sustained energy source

Starches stored as glycogen for sudden energy needs

Polysaccharides

Found in grains, green leafy and yellow fruits andvegetables, beans and potatoes


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Nutrients

Carbohydrates continued Simple carbohydrates

Disaccharides and monosaccharides Glucose, fructose, sucrose, lactose, galactose

Found in fruits, honey, milk

Fiber (Polysaccharide) Two forms: soluble and insoluble

Soluble fiber

Found in oat bran, dried beans, fruits/vegetables

Lowers blood cholesterol levels

Insoluble fiber Found in bran, whole-grains, fruits/vegetables

Aids digestion


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Nutrients

Fiber continued

Benefits of fiber

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


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Nutrients

Fats basic nutrient composed of carbon& hydrogen

9 calories per gram

Excess calories are stored as triglycerides(95% of total body fat)

Other 5% is cholesterol

Plaque accumulation causes artherosclerosis

HDL transports cholesterol to liver for elimination

LDL transports cholesterol to cells

Regular aerobic exercise raises levels of HDL


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ARTICLE 9:

The trouble with Trans fat

Trans fat (trans unsaturated fatty acids)are naturally found in small amounts inmeat and dairy products.)

Hydrogenation: Converts healthyvegetable oil into unhealthy trans fat.

HOW? Heat and bubble hydrogen though it

WHY? Longer Shelf life, cheaper, stays solid at

room temperature.


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Trans fat both raises LDL and lowers HDL- theworst possible combination.

Harvard School of Public Health researchersestimate that hydrogenated fat is responsible for atleast 30,000 premature heart disease deathsannually in the US.

increased waist size in men- another risk factor

for heart disease.Theres also evidence that trans fat contributes to

insulin resistance, raising the risk of type 2diabetes.

One of the most important things people can do toimprove their health is to avoid trans fat.

ARTICLE 11: The trouble with Trans fat


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Website SearchingWendys:

http://www.wendys.com/w-1-0.shtml

Arbys:

http://www.arbys.com/

KFC:http://www.kfc.ca/

Subway:

http://www.subway.com/subwayroot/index.aspx

McDonalds:

http://www.mcdonalds.ca/en/index.aspx

http://www.kentuckyfriedcruelty.com/anderson-vid.asp\
http://www.wendys.com/w-1-0.shtmlhttp://www.arbys.com/http://www.kfc.ca/http://www.subway.com/subwayroot/index.aspxhttp://www.mcdonalds.ca/en/index.aspxhttp://www.kentuckyfriedcruelty.com/anderson-vid.asp/http://www.kentuckyfriedcruelty.com/anderson-vid.asp/http://www.kentuckyfriedcruelty.com/anderson-vid.asp/http://www.kentuckyfriedcruelty.com/anderson-vid.asp/http://www.kentuckyfriedcruelty.com/anderson-vid.asp/http://www.mcdonalds.ca/en/index.aspxhttp://www.subway.com/subwayroot/index.aspxhttp://www.kfc.ca/http://www.arbys.com/http://www.wendys.com/w-1-0.shtmlhttp://www.wendys.com/w-1-0.shtmlhttp://www.wendys.com/w-1-0.shtmlhttp://www.wendys.com/w-1-0.shtmlhttp://www.wendys.com/w-1-0.shtml


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Group Project What is a usual meal you might purchase at this

restaurant? What are the calories? What is the fat content? What is the trans fat? What

is the total sodium? How much fiber is in your meal?

What is the best meal you can order? What are the calories?

What is the fat content? What is the trans fat? Whatis the total sodium? How much fiber is in your meal?

What is the worst meal you can order in yourrestaurant? What are the calories? What is the fat content? What is the trans fat? What

is the total sodium? How much fiber is in your meal?


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Nutrition

Vitamins/Minerals and FoodGuidelines


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Essential NutrientsVitamins

Vitamins are essential organic compoundsthat promote growth and reproduction andhelp maintain life and health Help maintain nerves and skin

Produce blood cells

Build bones and teeth

Heal wounds

Convert food energy to body energy

Do not contain calories


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Vitamins

Fat soluble

Are absorbed through intestinal tract with helpof fats

Vitamins A, D, E, K Overuse can lead to hypervitaminosis

Water soluble

Easily dissolved in water

B vitamins and vitamin C


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Essential NutrientsMinerals

Minerals are inorganic, indestructibleelements that aid physiological processes

Aid absorption of vitamins

Are readily excreted Not usually toxic

Macrominerals are needed in large amounts

Trace minerals are required in small doses

Possible harm if deficient or overused


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MineralsMacrominerals

Sodium Regulates blood and body fluids

Regulates transmission of nerve impulses

Regulates heart activity

Regulates certain metabolic functions Only 500-1000 mg needed per day

Average American consumes 6000-12000 mg

Many packaged foods contain 100% or more ofrecommended daily allowance per serving

Excessive amounts may lead to hypertension and mayincrease loss of calcium in urine


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Macrominerals Calcium

Most Americans do not consume enough calcium per day 1200 mg recommended

Plays a vital role in Building strong bones and teeth

Muscle contraction Regulating heartbeat and fluid balance within cells

Sources include dairy products, fortified orange juice, broccoli,cauliflower, peas and beans

Phosphoric acid in soft drinks lowers calcium levels

Stress can lower calcium levels

Aid calcium absorption by getting sun (increasing vitamin D inbody) and consuming foods containing vitamin C


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Macrominerals

Other macrominerals:

Phosphorusanimal sources

Magnesiumnuts, legumes, whole grains,

seafood, chocolate Potassiummeats, milk, fruits, vegetables

Chloridesalt, soy sauce


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Trace Minerals

Iron

Iron deficiency is the most common nutrientdeficiency

Anemia results

Inability to produce oxygen-carrying hemoglobin

10 mg/day for men, 18 mg/day for women

Sources are beef, fish, poultry, eggs, peas andnuts


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Trace Minerals

Others

Zincmeats, fish, poultry, grains, vegetables

Manganesemost foods

Coppermeats, drinking water Iodineiodized salt, seafood


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Food Guide Pyramid

The new pyramid = MyPyramid

http://www.usda.gov/cnpp/pyramid.html

http://www.mypyramid.gov/
http://www.usda.gov/cnpp/pyramid.htmlhttp://www.mypyramid.gov/http://www.mypyramid.gov/http://www.usda.gov/cnpp/pyramid.html


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Dietary Guidelines

Alcohol in moderation 1-2 drinks per day

Linked to higher levels of HDL

More than 1-2 drinks increases risk of serious healthproblems

Limit hydrogenated polyunsaturated fats Margarine and shortening

Supplements are no substitute for food variety

Use sugar and salt sparingly

Weight should not increase with age


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Determining Nutritional Needs

Recommended Daily Allowances (RDAs) Average daily intakes of energy and nutrients considered

adequate to meet the needs of most healthy people

% Daily Values represent nutrient needs of the typicalconsumer

2 reference values

Reference Daily Intake reflects average dailyallowances for proteins, vitamins, and minerals

Daily Reference Values reflect nutrients with noestablished RDA, such as fiber and fat, but correlate

with health

A i l 10 10 M h Th W


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Article 10: 10 Myths That Wont

Quit


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Article 11: What Does Science Say

You Should Eat? Brad Lemley

44 million people are clinically obesecompared with 30 million a decade ago.

Walter Willett, chairman of thedepartment of nutrition at the HarvardSchool of Public Health

Eating Plan: Featuring abundant fruits,vegetables, whole grains, fish, chicken,

and vegetable oils. Evidence: 121,700 participants over 2

decades of research


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I call it the Snack well revolution.

The problem with overeating refined carbohydrates suchas white flour and sucrose (table sugar) is that amylase, anenzyme, quickly converts them into the simple sugar calledglucose. That goads up the pancreas to overproduce

insulin, the substance that conducts glucose into the cells.Problems?

Syndrome X (Coined by Gerald Reaven) and involves thehealth problems associated with insulin resistance.

Type 2 diabetes, coronary heart disease, hypertension,

non-alcoholic-type liver disease, polycystic ovarysyndrome, cancer

Article 13: What Does Science Say You Should Eat? Brad Lemley


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Willetts Plan

Good carb, good fat.

eating vegetables in abundance,consuming alcohol in moderation, and

taking a daily multivitamin to coyernutritional gaps.

Problems with the food guide pyramid? Eat Eggs- Eat fish

Article 13: What Does Science Say You Should Eat? Brad Lemley


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Three Day Food LogStarting today and due Tuesday, October 3rd .

Typed food log. Write down everything that you consume during the next three days.

Need to include everything consumed!

1. Type of food (and brand if available)

2. Amount of Food consumed (oz, large apple, cups..)

3. What time of day you consumed the food

4. Water and drinks need to be included

5. What exercise (if any) was performed on each day

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