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Nutrition

Chapter 9. Nutrition. Protein Fat Carbohydrates. Water Vitamins Minerals. Health Goal #31: I Will Select Foods That Contain Nutrients. Substances that help with body processes, growth, repair of cells and provide energy. Calorie = unit of energy produced by food and used by the body.

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Nutrition

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  1. Chapter 9 Nutrition

  2. Protein Fat Carbohydrates Water Vitamins Minerals Health Goal #31: I Will Select Foods That Contain Nutrients Substances that help with body processes, growth, repair of cells and provide energy Calorie = unit of energy produced by food and used by the body

  3. Protein • Function – growth and repair • Kcal value – 4 Kcal/gram • Types – complete/incomplete • Basic breakdown – amino acids

  4. Carbohydrates • Function – instant energy • Kcal value – 4 Kcal/gram • Types – single/complex • Basic breakdown – glucose Fiber is part of grains and plants that cannot be digested

  5. Fats • Function – long-term energy/storage • Kcal value – 9 Kcal/gram • Types – saturated/unsaturated • Basic breakdown – fatty acids

  6. Vitamins • Function – assists with body processes • Kcal value – 0 • Types – water (BC) and fat soluble (ADEK)

  7. Minerals • Function – regulates chemical reactions in body • Kcal value – 0 • Types • Macro minerals (required in larger amounts) • Trace minerals (needed in small amounts)

  8. Water • Function – waste removal, blood formation, body regulation • Kcal value – 0 • Water makes up 60% of body weight • Recommendation: 6-8 glasses per day

  9. Health Goal #32: I Will Evaluate Food Labels

  10. Health Goal #33: I Will Eat the Recommended Number of Servings from the Food Guide Pyramid

  11. Vegetarian Diet There are four kinds of vegetarian diets: • Vegan • Lacto-vegetarian • Ovo-lacto-vegetarian • Semi-vegetarian Vegetables are the foundation in this diet

  12. Health Goal #34: I Will Follow the Dietary Guidelines (Figure 9-2) • Aim for Fitness • Aim for a healthy weight • Be physically active each day • Build a Healthy Base • Let the pyramid guide your food choices • Choose a variety of grains (whole) daily • Choose a variety of fruits and vegetables daily • Keep food safe to eat • Choose Sensibly • Choose a diet low in saturated fat • Choose beverages and foods to moderate your intake of sugars • Choose and prepare food with less salt • Drink alcohol in moderation

  13. Avoid obesity Eat a variety of foods Eat several servings and a variety of fruits/vegetables Eat several servings of fiber-rich foods Limit fat intake, especially saturated fat Limit consumption of foods that are processed Avoid drinking alcohol Health Goal #35: I Will Plan a Healthful Diet That Reduces My Risk of Disease To reduce the risk of developing cancer:

  14. Diets and Cardiovascular Diseases • Cardiovascular disease affects the heart and blood vessels • The risk can be reduced by practicing the following: • Achieve and maintain a healthy eating pattern from each of the major food groups • Achieve and maintain a healthy body weight • Achieve and maintain a desirable blood cholesterol profile • Achieve and maintain a normal blood pressure

  15. Other Diseases or Conditions • Be watchful for the following with regard to your food intake: • Diabetes (metabolic disorder regarding insulin) • Hypoglycemia (body produces low blood sugar) • Osteoporosis (decrease in bone density)

  16. Food Allergies and Intolerances • Food allergy is an abnormal response of the immune system to food and could result in a medical emergency • Infants are more likely than adults to have a food allergy (4-6%) • Many infants will outgrow their food allergies • Food additives can also cause allergic reactions (e.g., MSG) Anaphylaxis is a severe reaction that needs medical attention

  17. Intolerances • Intolerance is an abnormal response to food that is not caused by the immune system • Lactase deficiency (lack of lactase) is the most common • Celiac disease is intolerance to gluten (wheat product) Anaphylaxis is a severe reaction that needs medical attention

  18. Health Goal #36: I Will Develop Healthful Eating Habits • People need to eat when they are hungry • Appetite is a desire to eat that comes from factors other than hunger • To develop healthful eating habits, people must understand why they eat and when they should eat • Careful planning of breakfast, lunch, dinner, and snacks requires proper knowledge of your body needs

  19. Health Goal #37: I Will Follow the Dietary Guidelines When I Go Out to Eat • Consider the following concepts when making decisions about your food consumption: • Proper table manners • Proper ordering of fast foods • Proper ordering from a restaurant menu • Proper ordering at ethnic restaurants

  20. Health Goal #38: I Will Protect Myself from Food-borne Illnesses • Food-borne Illnesses are caused by consuming pathogens in contaminated food or beverages • Common serious food-borne illnesses are due to: • E. coli 0157:H7 • Campylobactor • Salmonella • Calicivirus/Norwalk • Others: Shigella, Cryptosporidia, botulism

  21. Food Safety • Recognize possible hazards or potential risks • At the store • In the refrigerator • In the kitchen • On the table • Leftovers • At a restaurant Report food-borne illness as well as food safety offenders

  22. Health Goal #39: I Will Maintain a Desirable Weight andBody Composition • Identify these terms: • Body frame • BMR (basal metabolic rate) • Desirable weight • Essential body fat • Obesity

  23. Have a physical exam Have the physician/dietician determine the number of pounds you need to gain Have a physician/dietician design the plan Increase the number of servings from each food group in the Food Pyramid Guide Follow the Dietary Guidelines and do not develop harmful eating habits Eat healthful snacks between meals Exercise to increase your muscle mass Drink plenty of fluids Ask your family and friends to support your efforts to gain weight Keep a journal of your food and beverages intake and your weight gain Weight-Gain Strategies

  24. Weight-Loss Strategies • Fad diets • Liquid diets • Prescription medications • OTC diet pills • Diuretics and laxatives

  25. Health Goal #40: I Will Develop Skills to Prevent Eating Disorders • An eating disorder is a mental disorder in which a person has a compelling need to starve, binge, or binge and purge • Young people with eating disorders feel compelled to starve, eat to excess, vomit, use laxatives and diuretics, or exercise to control weight

  26. Risks for Developing anEating Disorder • Overemphasis on appearance • Discomfort with sexual maturity • Perfectionism • Need for control • Inability to express emotions • Social pressure from media and peers • Pressure felt by athletes

  27. Types of Eating Disorders • Anorexia nervosa • Bulimia • Binge-eating disorder

  28. Chapter 9 Nutrition

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