Nutrition for Life

1. Chapter 7 Nutrition for Life

2. ANSWERS • TRUE • FALSE—plant foods do NOT contain cholesterol. • FALSE—fiber enables food to move through the intestines smoothly and efficiently • FALSE—your body can’t produce all vitamins and minerals so you need to eat them in your diet • TRUE • TRUE • FALSE—choosing the right kind of snacks can provide energy and nutrients

3. Nutrition for Life Chapter 7 Contents • Section 1Carbohydrates, Fats, and Proteins • Section 2Vitamins, Minerals, and Water • Section 3Meeting Your Nutritional Needs • Section 4Choosing a Healthful Diet

4. Section1 Carbohydrates, Fats, and Proteins Chapter 7 VOCAB: • Nutrition: • the science or study of food • the ways the body uses food • Nutrients: • provide energy • form body tissues • necessary for life and growth.

5. Section1 Carbohydrates, Fats, and Proteins Chapter 7 VOCAB: • Calories: the amount of energy in food • Metabolism: breaking down food to create energy. • All chemical processes in your body that keep you alive and active. • Requires energy from carbohydrates, fats, and proteins

6. Section1 Carbohydrates, Fats, and Proteins Chapter 7 6 Classes of Nutrients: (we will review 3 today) • 1.Carbohydrates (4 cal/gm): • give you energy • includes sugars, starches, and fiber • FYI: Alcohol has 7 calories / gram

7. Section1 Carbohydrates, Fats, and Proteins Chapter 7 Carbohydrates (4 Types) • a. Sugars(the simplest form of carbohydrate) • Metabolized very quickly (quick energy source) • Not sustained for very long (minutes) • b. Starches(complex molecular chains, made up of simple sugars) • Metabolized very slowly (long-term energy source) • Sustained for long time (hours)

8. Section1 Carbohydrates, Fats, and Proteins Chapter 7 Carbohydrates (4 Types) c. Fiber • No calories • cannot be digested (provides “bulk” for your digestive system) • important to keep your digestive system healthy d. Glycogen(stored in muscle) • Used as an immediate energy source • Only lasts for about 1 minute

10. Nutrients (continued) 2.Proteins (4cal/gm): Build and repair hair, skin, nails and muscles. 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)

11. Section1 Carbohydrates, Fats, and Proteins Chapter 7 Proteins: • Build and repair hair, skin, nails and muscles. • 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) • (Nancy Clark's Sports Nutrition Guidebook)

12. Section1 Carbohydrates, Fats, and Proteins Chapter 7 Proteins are made up of Amino Acids • Essential amino acids: 9 amino acids that the body cannot produce on its own • Non-Essential amino acids: 11 amino acids that the body produces on its own • Complete proteins:contain all or most of the essential AA’s • Incomplete proteins:have few essential AA’s

13. Nutrient #3 3.Fats (9 cal/gm): the main form of energy storage in the body

14. Section1 Carbohydrates, Fats, and Proteins Chapter 7 Fats: the good, the bad, and the ugly… The good: the body’s main form of long-term energy storage The bad: • Saturated fats • associated with high cholesterol levels and increased risk of heart disease. • solid at room temperature • ex: animal fats (meats, cheese, butter, etc) • Unsaturated fats • “healthier” fats • liquid at room temperature • ex: plant-based oils, fish, margarine, etc.

15. Section1 Carbohydrates, Fats, and Proteins Chapter 7 Fats (continued): • The ugly • 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 • Extremely unhealthy, because T.F. raises LDL levels in blood (low-density lipoproteins) • Found in many fried fast foods, Donuts, etc.

16. Section1 Carbohydrates, Fats, and Proteins Chapter 7 Fats (continued): • The ugly • CHOLESTEROL: • Where does it come from? • manufactured within your body (family history) • contained in the foods you eat (animal-based foods: meat, eggs, dairy) • Cholesterol is necessary for certain essential functions in the body (cell membranes, hormones, etc)

18. Section1 Carbohydrates, Fats, and Proteins Chapter 7 Fats (cholesterol) LIPOPROTEINS: • LDL (Low-Density Lipoprotein) • BAD type of cholesterol • Associated with atherosclerosis • Increased risk of cardiovascular disease • HDL (High-Density Lipoprotein) • GOOD type of cholesterol • Reduces LDL problems • Made within your body (by exercising)

22. Chapter 7 Section 2 Vitamins, Minerals, and Water

23. Section2 Vitamins, Minerals, and Water Chapter 7 4. Vitamins • needed for overall health and cell growth • Fat-soluble vitamins dissolve in fat. • can be stored in fat tissue and remain in the body for a long time. • Toxicity is possible • Water-soluble vitamins dissolve in water. • They are not stored in the body • Excess is excreted in urine

26. Section2 Vitamins, Minerals, and Water Chapter 7 5. Minerals • essential to maintain good health. • Most people eat too much sodium. • Most teens do not eat enough calcium. • found in green, leafy vegetables and in calcium-fortified foods. • Iron-deficiency is a worldwide problem that causes anemia. • Red meats are rich in iron.

28. Section2 Vitamins, Minerals, and Water Chapter 7 6. Water • essential for almost every body function that keeps you alive. • About 60% of your body is water. • you should take in at least 8 cups/64 oz of water each day (more in hot or dry climates, or when exercising). • MILD dehydration can interfere with mental and physical performance (<2% body weight lost through sweat). • SEVERE dehydration can have very serious consequences, including death.

30. Chapter 7 Section 3 Meeting Your Nutritional Needs

31. Section3 Meeting Your Nutritional Needs Chapter 7 How Much of Each Nutrient? • Recommended Dietary Allowances (RDAs): the recommended nutrient intakes that will meet the needs of mosthealthy people. • RDAs are general guidelines, not exact requirements.

32. Section3 Meeting Your Nutritional Needs Chapter 7 Understanding Food Labels • Serving Size: • Nutrition labels show the size of a single serving. • All other values on the label are in reference to this serving size. • Calories: • Nutrition labels must list: • total calories • calories from fat • calories from saturated fat • 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.

33. Section3 Meeting Your Nutritional Needs Chapter 7 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

35. Section3 Meeting Your Nutritional Needs Chapter 7 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) • The Food Pyramid: Its History, Purpose & Effectiveness • A brief history of USDA Food Guides

40. Section3 Meeting Your Nutritional Needs Chapter 7 Dietary Guidelines for Americans Dietary Guidelines for Americans: A set of diet and lifestyle recommendations to improve health in the United States.

41. Chapter 7 Section 4 Choosing a Healthful Diet

42. Section4 Choosing a Healthful Diet Chapter 7 Simple Steps to a More Healthful Diet • 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.

43. Section4 Choosing a Healthful Diet Chapter 7 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.

44. Section4 Choosing a Healthful Diet Chapter 7 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.

45. Section4 Choosing a Healthful Diet Chapter 7 Nutrition Throughout Life (teens) • Teens should make sure to meet nutrient needs without exceeding energy needs.

46. Section4 Choosing a Healthful Diet Chapter 7 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. • 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.

47. Section4 Choosing a Healthful Diet Chapter 7 Special Dietary Needs (athletes & supplements) • Follow these principles for peak performance: • Intense physical training • (breaks down muscle tissue) • Eat enough calories and nutrient-dense foods • (feeds a tired body) • Get adequate sleep • (regenerates and rebuilds the body) • 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.

48. Section4 Choosing a Healthful Diet Chapter 7 Special Dietary Needs (pregnant) • Pregnant women need: • up to an additional 450 Calories per day. • additional protein • B vitamins • folate • iron • zinc

49. Section4 Choosing a Healthful Diet Chapter 7 Special Dietary Needs (sick or 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.

50. Section4 Choosing a Healthful Diet Chapter 7 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.