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Nutrition

Nutrition. Health Mr. Gross. Food Affects. How we Look Feel Act Grow Function. Food is necessary for survival. The way we eat is dictated by. Custom Religion Family Pleasure Lifestyle Traditions Health.

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Nutrition

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  1. Nutrition Health Mr. Gross

  2. Food Affects • How we • Look • Feel • Act • Grow • Function

  3. Food is necessary for survival

  4. The way we eat is dictated by • Custom • Religion • Family • Pleasure • Lifestyle • Traditions • Health

  5. Eating the correct kind and amount of food is important for energy and stamina

  6. Food causes a chemical reaction Increases the state of well-being Provides energy

  7. Food is used for • Energy • Growth • Repair

  8. The FDA established the RDA and the RDA is reviewed every five years

  9. RDA: Recommended Daily Allowance • Meets the needs of most people • Based on a 2000 cal diet

  10. Smokers Daily RDA • Additional 100 mg of Vitamin C

  11. Good Nutrition is not torture DO NOT • Deprive yourself of food • Force yourself to eat certain foods • Spinich • tuna • Buy expensive supplements • Wt Gain • slimfast

  12. Good nutrition is often associated with rigidity, guilt and denial

  13. The key to good nutrition is: • More plant food • Fewer animal foods • More exercise

  14. Adequate diet should consist of: • 65% Carbohydrates • 20% Fat with <10% saturated fat • 15% Protein • 20-30 g Fiber

  15. Essential Nutrients • Nutrients not made in the body or in insufficient amounts

  16. Carbohydrates • Primary source of energy • 4 cal/gram • Starches and sugars from plant food

  17. Cereals Potatoes Rice Breads pastas Nuts Seeds Grains Legumes Complex carbohydrates

  18. If an over abundance of carbo’s are consumed • Carbohydrates are converted to fat • The fat is stored in the body as reserve energy

  19. The body needs sugar from carbohydrates found in • Fruits • Vegetables • Breads

  20. Why consume carbohydrates rather than fats • Energy required to convert fat to stored fat 75% • Energy required to convert carbohydrates to fat 97%

  21. Refined/Processed Sugar used to make food taste betterIt has no nutritional value and leads to obesity

  22. Sugar is hidden in prepared foods • 1 can of pop contains 9 tsp of sugar

  23. Fats • Provide insulation and protection • Stored energy 9cal/gram • Healthy cell walls • Cholesterol metabolism • Healthy hair and nails

  24. Fats also provide • Cholesterol metabolism • Circulate fate soluble vitamins • A,D,E & K • 1lb of fat=3500 cal

  25. Fatty acids are necessary for growth and maintenance • Corn oil • Soybean oil • Peanut oil

  26. Cholesterol • 300 mg max • Fatty wax like substance • Production of sex hormones • Oil for skin and hair • Production of bile acid • Sheath around the nerve fibers

  27. High Density Lipoproteins (HDL) • Good cholesterol • Carries cholesterol from cells to liver • Smoothes damaged areas repaired by LDL

  28. Low Density Lipoproteins (LDL) • Bad Cholesterol • Can not carry as much cholesterol • Some cholesterol is dropped along the way • Hardening of the arteries because of the build-up

  29. Eggs Fish Milk Meat Cheese Poultry LDL Products

  30. Protein • 1/5 of a persons body weight • Instrumental for muscles, bones, cartilage, skin, body tissue and fluid

  31. Protein • Builds and repairs broken down muscles and tissues • Essential for growth and enzyme production • Enzymes promote or initiate chemical reactions • Protein in the less efficient source of energy

  32. Protein • Last source of energy • Consumed in great quantities converted to fat and used as stored energy • Lack of protein affects alertness and mood • Animal protein more complete than plant protein

  33. The body only stores a small amount of protein. Therefore, protein should be consumed on a daily basis

  34. Americans eat 2-4 times the required amount of protein • Excess consumption of protein causes kidneys to overwork • Excess consumption of protein can lead to heart attack

  35. A person should consume .8 grams of protein per kg of body weight • 130/2.2=59 kg 59 kg X 0.8=47 gr • 47 gr X 4 cal/gr = 188 cal • 3 oz of lean meat =179 calories • Active recreational people • 1.2-1.8 g/kg per day

  36. High protein diets • More than 30% of total caloric intake form protein • Reported side effects • Calcium depletion • Fluid imbalance • Eventual hunger • Slower metabolism • Weight rebound • Energy loss

  37. Vitamins • Substance containing compound • Used for growth and maintenance • Chemical reaction in the body

  38. Water Soluble Vitamins • Vitamins that dissolve in water • Body not able to store these vitamins • Must be consumed daily • Source is vegetables

  39. Vegetables should not be boiledvitamins are lost in the water if boiled

  40. Fat soluble vitamins • Dissolved in fat • Can be stored in the body • Contained in meats and oils • A, D, E, & K • A&D are toxic to the body if consumed in large amounts

  41. Vitamins are an important component for chemical reactions to convert food and energy

  42. Minerals • Potassium: carries away heat produced by muscular exercise • Calcium: hard strong bones • Magnesium: change carbohydrates to energy • Iron: needed to carry oxygen (Anemia)

  43. Water • Brain, muscle and body are 75% water • No nutrients and no calories • Aids in the removal of waste • Lubricates joints • Digestion and absorption of food • Protection of the fetus

  44. Water Function • Carries nutrients to the cells • Increases the % of fat used for energy purposes • Decreases appetite • Maintains blood volume • Carries Hormones to the cells • Carries Antibodies throughout the body • Removal of waste product

  45. Dehydration • Water is needed to cool itself • Adults should consume and excrete 3 qts of water per day • Strenuous work requires more water consumption • Average adult should consume 10 8oz glasses of water per day

  46. Thirst is regulated by salt content in the blood diuretics increase urine excretion • Coffee • Tea • Pop

  47. Improper Diet • Stroke High BP & Cholesterol • Heart Disease High Cholesterol • Cancer Low fiber high fat diet • Diabetes High sugar • Arteriosclerosis High cholesterol

  48. 65% Carbohydrates 20% Fat 15% Protein 10% Saturated fat 20-30 gr Fiber <300 mg Cholesterol 10% Sugar 5 gr Salt Adequate diet should consist of:

  49. Diet • Excessive sodium intake draws water from the cells into the stomach • Hypertension increases blood flow

  50. Goals of good nutrition • Decrease heart rate • Increase oxygen consumption • Increase flexibility • Increase strength

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