Nutrition Basics

1. Nutrition Basics Mr. Layton

2. Calorie content ??? • One plain bagel • 1 cup of chocolate milk • 1 slice of apple pie • 1 cup cooked spaghetti • 1 stalk of celery • 1 can of regular coke • 1 quarter-pound hamburger with cheese • 1 pear • 150 calories • 180 calories • 210 • 155 • 5 • 520 • 100 • 405

3. WHY DO WE EAT??? The foods you eat are your body’s chief source of nutrients! Basic need What is the difference between hunger and appetite??? _____________– is a desire to eat, rather than a need. ____________ is the need to eat

4. Why do you eat the foods that you do???? • Environment – 1. ___________- your food choices reflect the culture you live in, as well as your ethnic background, etc. 2. Your ___________________ 3. _________________ 4. Time and money –taste and nutrition are the two top factors that influence food shopping decisions. 5. _____________– bored, stressed, depressed…

5. Eating habits Why is eating linked to six out of ten leading causes of death in the US, including heart disease, stroke, and cancer? People are unable to distinguish between _____________________! – You eat past the point of feeling full because your appetite continues to be stimulated after your hunger is past. – Usually with a ____________!

6. Teens and Nutrition • Good nutrition is essential during your teen-age years • F_____________________ • Provides you with: • N________________________ • Calories- ____________________ • ____________- substances in food that helps your body grow, repair itself and provides energy

7. Teens and Nutrition Choices • Eating patterns now are likely to continue later in life • Developing good eating patterns can prevent: • O____________ • Diabetes • S__________ • Cancers • Osteoporosis • H________________ • High Blood pressure

8. Nutrition Label Basics • Food labels indicates the nutrients and calorie content of foods • Each label contains: 1. ______________size 2. serving per ___________ 3. grams of total fat, saturated fat, total carbohydrates, fiber, sugars, protein, milligrams of cholesterol and sodium _________________ The first ingredient listed on the label is the ingredient with the heaviest wt.

9. Digestive System • Digestion • Process of breaking down large foods into smaller molecules of nutrients to be absorbed into the blood and carried to cells throughout the body. • Nutrition – the process in which the body takes in and uses food • http://www.umm.edu/digest/howworks.htm

10. Food and Energy • When your body uses the _________ in foods, a series of chemical reactions take place inside your cells. As a result, energy is _______________. • The amount of energy released when nutrients are burned is measured in units called ___________. The more calories a food has, the more _________ it _______________.

11. Energy is needed for such things as: • Regulating body ______________ • Keeping your heart beating and your longs breathing • Keeping your _________ _________ • Everything that you do!

12. 6 Classes of Nutrients • Through Digestion, nutrients serve ______ functions: • Provide Energy (Macro nutrients) • Carbohydrates (1) • Proteins (2) • Fats (3) • Regulating Growth and Repair of Tissues • Proteins • Regulate Body Functions (Micro nutrients) • Vitamins (4) • Minerals (5) • Water (6)

13. 6 Classes Of Nutrients Through digestion, Nutrients serve 3 functions:

14. Energy Providing Nutrients • Carbohydrates • ____ calories/gram • Proteins • ____ calories/gram • Fats • ____ calories/gram

15. The rate at which we burn energy is determined by things such as: • How active we are • Our age • One’s own basil metabolic rate • The temperature of the environment

16. 1. Carbohydrates (CHO’s) • Major source of ________ for the body • Role of CHO’s: • Turned into glucose (Sugar) that the body uses to produce energy • Unused CHO’s can be stored: • Glycogen- Stored glucose in liver or muscles • Fat- Excess CHO’s that can’t be stored as glycogen are stored as FAT • Can be used for energy when the body needs it • _________ of food should be Carbohydrates

17. Simple and Complex CHO’s • There are ___ types of carbohydrates: • __________ carbohydrates (Sugars) • Used for quick, immediate energy • Examples: fruits (fructose), some vegetables (maltose), milk (lactose), sugars found in desert foods (no nutritional value) • MYTH: Eat sugar to boost your energy. • FACT: Your blood glucose level peaks initially, but wears off quickly and below normal levels

18. Sugary carbohydrates found in soft drinks, and candy =empty caloriesSimple sugars = quick burst of energy followed by a __________feelingEating of sugary foods causes the pancreas to secrete an ______________ of insulin in response to the rise in blood glucose level. Result – within an hour of eating, the body feels ______________________________

19. Simple and Complex CHO’s • Complex carbohydrates (Starches) • Used to supply long-lasting energy • Eating more whole grain CHO’s will cause fewer sugar cravings since CHO’s are a natural source of sugar. If the body does not get enough whole grain CHO’s then it will _______sugary snacks like candies, cakes, etc. • Look for foods that contain at least ____ grams of fiber per serving. • Exa. Of whole grains: bread, cereals, pasta, potatoes, fruit, starchy vegetables • FACT: This provides a slow release of glucose over time (Sustained energy)

21. Fiber in carbohydrates • _________ is the tough, stringy part of vegetables, fruits, and grains • Complex carbohydrate found in plants • Fiber is not really a ________ because it cannot be broken down and absorbed into the body – they pass out of the body without being digested. However… • Fiber prevents ____________, and may reduce the risk of lower bowel cancer and play a role in preventing heart disease • __________ grain bread and cereals, vegetables, fruits, and seeds provide fiber • 25 grams of fiber is needed daily

22. Fiber- A Unique CHO • Fiber • Indigestible type of complex carbohydrate • Does not provide Energy • Function: • Helps move waste through digestive system • Helps prevents constipation, heart disease, diabetes and cancers • Eat 20-35 grams of fiber daily

23. 2. Fat (Lipids) • Role of Fat: is the nutrient that gives us the highest energy • Provides a lot of ____________ in long lasting activities • They help you absorb fat soluble vitamins A,D,E, and K • Aerobic Activities tend to burn BODY FAT

24. Saturated Fats 2 Types _____________ Fats Tend to be more solid in room temp. Found in ________ _____ and _____ Leading sources in American diet include: red meat, whole milk, cheese, hot dogs, and lunch meats. Linked to _________________ because it increases levels of cholesterol When possible, substitute low-fat foods such as skim milk and low fat cheeses.

25. Unsaturated Fats Are healthy and needed in the body! • Unsaturated Fats • Liquid in _________ temp. • Usually from plant sources: “Oils” such a olive oil, canola oil, nuts, seeds, fish oil • Reduced risk of __________________ • Good fats: olives and olive oil, peanut butter, nuts, canola oil, flaxseed and flaxseed oil.

26. Hydrogenated Oils • Process by which hydrogens are added to unsaturated fats solid fats • Turning some unsaturated fatty acids to trans fatty acids • Used to improve texture and stability • Very _______________ fat- stay away from trans fat! • Raise LDL’s Lower HDL’s

27. Cholesterol • Fatlike substance produced in _______ • Found in all animal meat • Adequate cholesterol is essential for many bodily functions, however, too much can cause problems • Atherosclerosis • Disease where ___________ builds up in artery causing it to _____________

28. Ways to HDL’S • _____________Activity • Avoid Trans fatty acids • Don’t / quit smoking • Replace saturated fats w/ unsaturated

29. 3. Protein (PRO) • Role of Protein: • Help to build __________ during growth • Replace damaged cells throughout life • They are the primary component of the brain, heart, blood, skin and hair. • Provide energy in times of extreme need • Ex: meat, beans, fish, chicken (not fried)

30. 4. Vitamins • DO NOT PROVIDE __________ • Vitamins are compounds that allow many of the ___________ processes in the body to occur. • Almost all vitamins must come from food or supplements

31. Types of Vitamins • Two Groups of Vitamins • Fat-soluble vitamins: Vits. A, D, E, K • _____________________ • Utilized when needed • Can be toxic if taken in large amounts • Water soluble vitamins: Vits B and C • ________________ • Not stored in body • Excreted in Urine • Must be replaced often • Nine H2O soluble vitamins

32. 5. Minerals • Inorganic substances the body cannot produce • Come from the _________________ • Functions: • Speed reactions in body to regulate process of the body: healing wounds, facilitating muscle contraction, providing major components of bones. • 2 types of Minerals

33. Trace Elements • Only needed in __________ amounts • Ex. Iron, Copper, iodine, selenium, zinc.. • Each mineral has a different purpose • Iron- carries oxygen in blood • Zinc- boosts immune system

34. Major Elements • Needed in large quantities • Ex. Calcium, Potassium, Sodium, Chloride… • Each mineral has a different purpose • Calcium- Develop bone strength, muscle contractions, blood clotting. In the teen years you are still building bone mass, so it is essential that you get enough calcium each day. (4-6 servings) Each can of pop that you drink robs the body of 100mg of calcium.) • Teens can store calcium in their teen years

35. In the adult years, the body uses more calcium than it makes, so it is important that you drink 3-4 cups of milk, or eat products containing calcium daily! • If your body lack calcium, it will take from the jaw bone first! • Sodium, Chloride and Potassium- Electrolytes that maintain body fluid

36. 6. Water • _____________of body weight is water • Function: • Carries nutrients to and from cells (Plasma) • Lubricates joints • Allows you to swallow and digest foods • Allows you to absorb nutrients • Eliminates wastes • Regulate body temperature • Should drink fluids often (____ cups/day)

37. Other Hydration tips for athletes • Drink 16 ounces of liquid two hours before the event. • Drink 4-8 ounces of liquid for every fifteen minutes of exercise to minimize dehydration. • Weigh yourself before and after the event to learn how much fluid is lost in sweat, then drink freely to replace it. • Remember, just because you don’t feel thirsty it doesn’t mean you don’t need to drink. • Cold-weather athletes (skiers) may not experience the build-up of heat as quickly as summer soccer players, yet they still need to replace their fluids, so do it!

38. The benefits of breakfast • Breakfast is important for ___________ the body after a night’s sleep. • Improves your ability to ________________ during class. Children who eat breakfast score higher in standardized test scores. They also are more _______________ • Prevents low blood sugar which causes fatigue • Improves one’s ability to _____________. Children who skip breakfast are almost _________ as likely to become overweight.

39. Energy drinks • Are soft drinks that promise to give your body a boost of energy • Major components in energy drinks are sugar and caffeine • Energy drinks often contain amounts of caffeine higher than the maximum amount that the FDA allows in cola beverages. • Caffeine is a natural diuretic (loss of water) • Sugar makes you feel drowsy in about 1 hr. Does not really energize you!

40. Energy Drinks

41. Energy drinks

42. Side effects of caffeine • Headaches • Anxiety • Increased heart rate • Increased blood pressure • insomnia

43. Sport drinks • Can be helpful for athletes who are exercising for 60 minutes or more • They replace carbohydrates and electrolytes • Athletes need to stay hydrated for optimal performance. Don’t “wait” untiol you are thirsty.