Nutrition: Eating for Optimum Health

Assessing Eating Behaviors What drives us to eat? Hunger Appetite Cultural and social meaning of food Habit or custom Emotional Comfort Convenience and advertising Nutritional value Social interactions

Water Dehydration – abnormal depletion of body fluids The major component of blood Necessary for Electrolyte and pH balance Transporting cells and O2 Recommended amount – 8 glasses/day (64 ounces) 50-60% of body is water Is bottled water better?

Protein Second most abundant substance in humans Key to every cell, antibodies, enzymes, and hormones Transport oxygen and nutrients Role in developing/repairing bone, muscle, skin Vital for human life May need additional protein if fighting off infection, recovering from surgery or blood loss, recovering from burns

Proteins Amino acids Building blocks of protein 20 essential amino acids must be obtained from food 11 non-essential amino acids produced by the body Link together to form Complete protein – supplies all essential amino acids Incomplete protein – may lack some amino acids, but these can be easily obtained from different sources Few Americans suffer from protein deficiencies

Carbohydrates Best fuel – provide energy quickly and efficiently Two types Simple sugars Glucose (monosaccharide) – most common form Fructose (monosaccharide) – found in fruits and berries Sucrose (disaccharide) – sources include granulated sugar, milk and milk products Complex carbohydrates (polysaccharides) Starches – from flour, pasta, potatoes Stored in the body as glycogen Fiber

Fiber Offers many health protections Colon and rectal cancer Breast cancer Constipation Diverticulosis Heart Disease Diabetes Obesity Most American eat far less than recommended Recommended is 20-30 grams and average is 12 grams

Fats Also called lipids Misunderstood but vital group of basic nutrients Maintain healthy skin Insulate body organs Maintain body temperature Promote healthy cell function Carry fat-soluble vitamins A, D, E, and K Are a concentrated form of energy

Obtaining Essential Nutrients Avoiding trans fatty acids Created by process of making liquid oil into a solid Increase LDL levels while lowering HDL levels Higher risk of coronary and heart disease, sudden cardiac death Found in many margarines, baked goods and restaurant deep-fried foods Food labels listing no trans fasts can still contain less than 500 milligrams/serving

Per gram Carbohydrates- contain 4 calories per gram Proteins- contain 4 calories per gram Fats- provide 9 calories per gram 1 Ounce = 28.3495 Gram So 5 oz. steak = 5 x 28.3495 = 141.7475 grams 141.7475 x 4 (proteins) = 566.99 kcal

Reading a Food Label Figure 9.6

Serving Size Card Figure 9.8

Nutritional Needs for Different Groups

Improved Eating for Students Variety of challenges for healthy eating Eating breakfast and lunch vital for keeping energy up throughout the day Make lunch and bring it with you, including healthy snacks Will keep you from buying less healthy food on the run Limit sugar-heavy beverages and fried products

Watch the Video https://www.youtube.com/watch?v=S9__23-zjhM With the Nutrition facts provided, explain the wear and tear of these fatty foods. What are they harming? (3 sentences) Explain the causes of nausea, vomiting and weight gain. What is the cause of his blood pressure and cholesterol worsening? (The same answer for both of these questions 2 sentences) What makes this style of eating a terrible decision for anyone, especially those who aren’t physically active? (2 sentences)

Questions for Critical Thinking Give a brief opinionated answer, based off the PowerPoint and video. What are some common mistakes made by high students in their lifestyle or eating habits that have an adverse effect on their bodies? (couple different reasons) What are the three main food groups essential for a successful healthy lifestyle. Why are they essential? (explain in a couple sentences what they do for us) Why do you think Americans consume the most calories per person on the planet? (think about what we have)