Presentation on theme: “Hunger: an unlearned, inborn response, is a natural physical drive that protects from starvation. Appetite: is a desire rather than a need, to eat.”— Presentation transcript:
1 Hunger: an unlearned, inborn response, is a natural physical drive that protects from starvation. Appetite: is a desire rather than a need, to eat.
2 Chapter 5 Nutrition- the process by which the body takes in and uses food. Pgs. 110-140
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3 Calories-units of heat that measures the energy used by the body and the energy that foods supply to the body. Children and Teens usually need more calories than adults do…..why? Nutrients – are substances in food that your body needs to grow, to repair itself and to supply you with energy. Making healthy choices will provide your body with the nutrients it needs to help you look your best and perform at your peak.
4 It takes 20 minutes for your stomach to signal your brain that it is satisfied and has had enough food. Healthful and balanced eating plan prevents- unhealthful weight gain, obesity, and type 2 diabetes; which recently have been more common in young people. Unhealthful eating can lead to heart disease, stroke, certain cancers and osteoporosis as we get older.
5 Atherosclerosis-(a-thuh-roh-skluh-roh- sis): process which plaque accumulates on artery walls. Plaque, or fatty substances in blood happens from saturated fat foods, smoking, & high cholesterol. Once the artery is blocked, heart attack and stroke can occur.
6 Atherosclerosis https://www.youtube.com/watch?v=8ij3k50-C28 https://www.youtube.com/watch?v=8ij3k50-C28
7 Stroke- condition where an arterial blockage interrupts the flow of blood to the brain. Heart attack- damage to the heart muscle caused by a reduced or blocked blood supply.
8 One calorie equation- If you are * extremely inactive, you need about 12 calories per pound to stay at current weight. * Light activity (homework or household tasks) 15 calories per pound. Moderately active (walking) = 20 calories per pound. Very active = 25-30 calories per pound. Example: a 140 pound, active person; 140 x 20 = 2,800 calories a day.
9 Snickers=271 calories
10 Medium banana=105 calories
11 About 100 calories burned in 1 mile.
12 McDonalds Big Mac=540 calories Cheeseburger=300 McChicken=360 Large fry=500 (small=230) Large coke=310 (small=150) Large chocolate shake=880 (small=580)
13 Explain how calories are related to diet and exercise.
14 How many calories in one pound of fat?
15 3,500 calories in one pound of fat In order to lose two pounds of fat, how many extra calories must you burn? In order to gain 3 pounds, how many extra calories will you need to consume? The more active you are, the more calories your body needs to maintain that weight. In order to lose weight, you will need to be more active and eat fewer calories.
16 1. 7000 calories 2. 10, 500 calories
17 Tips for healthy weight loss: Eat breakfast; don’t skip meals. Metabolism is like a furnace-keep the fire burning! Variety of foods to get all nutrients. Limit saturated fat (bad fat), cholesterol and sodium. Limit sugar-high calories and low nutrients (empty calories) Limit liquid calories. Watch portion size (meat=computer mouse; carbs=size of fist) Exercise
18 Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water
19 Carbohydrates-starches and sugars present in foods Body’s preferred MAJOR source of energy 4 calories per gram 55-60% of your diet Excess carbs are stored as body fat
20 Simple vs. Complex Carbs Simple=sugar Found in fruit and milk “quick energy” Complex=starches Found in whole grains, nuts, potatoes, pasta’s. Body must break down complex into simple before it can use it. Needs more complex than simple “long lasting” Best fuel for athletes body prior to competition
21 Fiber – a non-digestible complex carbohydrate Found in tough parts of vegetables, fruits and whole grains. Can’t be digested and used as energy Provides NO CALORIES Diets high in fiber reduce risk of colon cancer. Fiber helps move waste through the digestive system and helps prevent intestinal problems such as constipation. Eat 20-35 grams of fiber each day Bran cereal, oatmeal, brown rice fruits/veggies with edible skins
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22 Protein – help build tissue and maintain body cells Proteins are made of long chains of substances called amino acids. Your body can make all but 9 of the 20 different amino acids that make up proteins The 9 that your body can’t make are called essential amino acids and are NOT MADE by the body. You must get them by the foods you eat. 4 calories per gram
23 Complete vs. incomplete proteins Complete proteins contain adequate amounts of all 9 essential amino acids Animal products Fish, meat, poultry, eggs, milk, cheese, yogurt and many soybean products Incomplete proteins lack one or more of the essential amino acids Beans, peas, nuts, whole grains Consuming a combo of incomplete proteins same as eating complete. Ex’s: – Rice and beans – Peanut butter/whole grain bread – Spinach salad w/almonds – Hummus and whole grain pitas
24 Fats – lipid/fatty substance that does not dissolve in water. Fats are a type of Lipid Concentrated form of energy Transport vitamins A,D,E, and K in your blood Helps maintain healthy skin and hair Cushions internal organs 9 calories per gram
25 Saturated vs. unsaturated fats Saturated fats are solid at room temp. High intake is increased risk of heart disease Animal fats Tropical Oils “bad” fats Raise our bad cholesterol Unsaturated fats are liquid at room temp. Reduced risk of heart disease Olive oil, soybean, corn, cottonseed oils “good” fats
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27 We need fat? Most teen boys need no more than 84 grams of fat per day Most teen girls need no more than 66 grams of fat each day
28 Cholesterol: waxy lipid-like substances that circulates in blood. Excess is left in arteries of the heart and increases risk of heart disease. Your body makes all the cholesterol it needs, but cholesterol is also found in some foods. Makes cell membranes and nerve tissue produce hormones (ex-estrogen and testosterone) Produce vitamin D and bile (to digest fat)
29 Cholesterol Low density Lipoprotein (LDL) Lousy High fats in diets raise LDL levels causing plaque formation or (atherosclerosis) High Density Lipoprotein (HDL) Healthy Pulls cholesterol away from artery walls, back to liver and destroyed
30 Extra LDL Lower your saturated fat intake (diet) Fortunate heredity Exercise increases HDLs/lowers LDL’s Medications ex: Lipitor, Zocor, Pravachol Birth-level at 70 Age 1-150 Age 17-150-160 USA average=199 185 better Down from 222 in 1960 Why do you think?
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32 VITAMINS – compounds that help regulate many vital body processes, including the digestion, absorption and metabolism of other nutrients Water-soluble-dissolve in water and pass easily into blood during digestion. Body doesn’t store these so needs to be replenished through food. Fat-soluble vitamins are absorbed, stored and transported in fat. See pgs. 119 and 120 for charts and examples
33 Vitamin deficiency diseases Beriberi- Deficiency of Vitamin B1 (thiamine) causes difficulty walking, pain, loss of muscle function, involuntary eye movement Scurvy-Deficiency of Vitamin C causes fatigue, pain in the gums, skin changes, dry mouth. Rickets- Deficiency of Vitamin D causes fractures and deformity, bone tenderness, growth disturbance
34 Minerals- are substances that the body cannot manufacture but are needed for forming healthy bones and teeth. Ex: calcium, phosphorous, magnesium, and iron. Pg. 121
35 Water- nutrient that makes up the greatest % of the body and is vital to every body function. Hydration-Staying hydrated helps you perspire more, regulates body temperature, and prevents electrolyte imbalance Read Pg.120
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37 Storing & Cooking food Storing food in a refrigerator should be 40 degrees or cooler When cooking food you should cook at 145 degrees or warmer – Pasteurization- process of treating a substance with heat to destroy or slow the growth of pathogens
38 Foodborne illness or food poisoning: most cases occur in the home. Clean-wash hands in warm, soapy water Wash fruits and vegetables before eat Separate meat; use different plates Cook to 160 for ground beef; 170 roasts and poultry; 145 fish Refrigerate within two hours (1 hour if temp outside is above 85: 40 degrees or less in fridge Frozen stored at 0 degrees
39 You should wash cutting boards in hot, soapy water. How can using different cutting boards for raw meats and raw vegetables help protect you from foodborne illness?
40 Dietary Guidelines for Americans- recommended food choices for all healthy Americans ages 2 and over. Make smart choices from every food group (eat a variety of colors) Find a balance between food and physical activity Get the most out of your calories. (avoid empty calories)
41 History of food guide pyramid: The most widely known food pyramid was introduced by the United States Department of Agriculture in 1992. updated in 2005 (in textbook Pg. 124) replaced in 2011 by My Plate Over 25 other countries and organizations have also published food pyramids
42 1916 to 1930s: “Food for Young Children” and “How to Select Food.” Established guidance based on food groups and household measures Focus was on “protective foods”
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43 1940s: A Guide to Good Eating (Basic Seven) Foundation diet for nutrient adequacy Included daily number of servings needed from each of seven food groups Lacked specific serving sizes Considered complex
44 1956 to 1970s: Food for Fitness, A Daily Food Guide (Basic Four) Foundation diet approach—goals for nutrient adequacy Specified amounts from four food groups Did not include guidance on appropriate fats, sugars, and calorie intake.
45 1979: Hassle-Free Daily Food Guide Developed after the 1977 Dietary Goals for the United States were released Based on the Basic Four, but also included a fifth group to highlight the need to moderate intake of fats, sweets, and alcohol.
46 1984: Food Wheel: A Pattern for Daily Food Choices Total diet approach included goals for both nutrient adequacy and moderation Five food groups and amounts formed the basis for the Food Guide Pyramid Daily amounts of food provided at three calorie levels First illustrated for a Red Cross nutrition course as a food wheel.
47 1992
48 2005-Pg. 124: My Pyramid
49 2011: choosemyplate.gov
50 Basic Guidelines from My Plate: Balancing Calories ● Enjoy your food, but eat less. ● Avoid oversized portions. Foods to Increase ● Make half your plate fruits and vegetables. ● Make at least half your grains whole grains. ● Switch to fat-free or low-fat (1%) milk. Foods to Reduce ● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. ● Drink water instead of sugary drinks.
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53 % of total calories 55% should come from carbohydrates 30% should come from fats 15% should come from proteins
54 Nutrition Labels: Pg. 131 Ingredient List-by weight in descending order. BUT-can be deceiving if listed in several forms. Ex: sugar can be listed like sugar, honey, corn syrup, molasses and any ending with an “ose”, such as sucrose, fructose and maltose. GROSS! Take note of calories per serving and how many servings!
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59 Salt/Sodium Essential in small amounts for- – Helps maintain the right balance of fluids in your body – Helps transmit nerve impulses – Influences the contraction and relaxation of muscles
60 Kidneys regulate amount of sodium kept in body. When low, kidneys conserve. When high, excrete extra amount in urine.
61 Kidney
62 If kidneys can’t eliminate enough sodium, the sodium starts to accumulate in blood. Because sodium attracts and holds water, blood volume increases. Increased blood volume, in turn, makes your heart work harder to move blood through your blood vessels, increasing the pressure in arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.
63 Body requires only 500 mg a day. American Heart Association recommends no more than 2,400 mg a day. Most take in 4,000 mg a day. Sodium high in canned soup, processed food, lunch meats, frozen foods, etc. 1 tsp. of table salt has about 2,300 mg of sodium 1 cup low-fat milk has about 107 mg of sodium
64 Nutrition websites: www.DietaryGuidelines.gov www.choosemyplate.gov www.Health.gov/paguidelines www.HealthFinder.gov
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