Nutrition & Wellness

Vocabulary  Nutrition: the process by which the body takes in and uses food  Calories: units of heat that measure the energy used by the body and the energy that foods supply to the body  Nutrients: substances in food that your body needs to grow, repair itself, and supply you with energy  Hunger: natural physical drive that protects you from starvation  Appetite: a desire, rather than a need, to eat

Importance of Good Nutrition  Enhances your quality of life  Helps prevent disease  Provides you with the calories you need for maximum energy  Provides your body with the nutrients it needs to look your best

Reason People Eat  Hunger- the stomach walls contract and send signals to the brain that your body needs food – THE PHYSICAL NEED FOR FOOD!!!  Appetite- eating to be sociable or eating because you smell something good. Is your appetite leading you to obesity?  Emotions- people tend to eat more or less when they feel stressed, frustrated, or depressed

Influences on Food  Culture  Family & Friends  Advertising - Advertisers tell you their product is low in fat, but when you read the food label it is high in calories - Advertisers tell you their product is low in fat, but when you read the food label it is high in calories  Time & Money  Emotions - Eating to relieve tension, or losing your appetite if you are upset - Eating to relieve tension, or losing your appetite if you are upset

Carbohydrates  Carbohydrates: the starches and sugars present in foods  Body converts all carbs to glucose- a simple sugar that is the body’s main source of energy  If excess CHO are consumed and not used, it’s stored as adipose tissue, or FAT  TWO TYPES  SIMPLE- sugars (fructose in fruit, lactose in milk, maltose in grain, sucrose in table sugar) - Easily digested into the bloodstream - Easily digested into the bloodstream  COMPLEX- Complex—starches (rice, grains, nuts, legumes and tubers (potatoes) - Takes longer to digest into the bloodstream - Takes longer to digest into the bloodstream

Fiber  Fiber: an indigestible complex carbohydrate that is found in the tough stringy parts of vegetables, fruits, and whole grains  Helps move waste through the digestive system and helps prevent intestinal problems like constipation  Eating fiber throughout your life may reduce the risk of heart disease  Eat grams of fiber each day

Proteins  Proteins: nutrients that help build and maintain body cells and tissues  Made up of chains of building blocks-  AMINO ACIDS- substances that make up body proteins - 13 made by the body - 13 made by the body - 9 are essential because they must come from food that you eat - 9 are essential because they must come from food that you eat  TWO TYPES  Complete - contains essential Amino Acids (all animal products  Incomplete- lacks some of the essential amino acids ( foods derived from seeds of plants)

Fats & Cholesterol  Lipids- fatty substances that don’t dissolve in water  TWO TYPES - Saturated (animal fats & tropical oils) - Saturated (animal fats & tropical oils) - Unsaturated (vegetable fats) - Unsaturated (vegetable fats)  Role of Fats - Carry vitamins A, D, E, & K into the blood and serve as sources of linoleic acid (essential for growth and healthy skin) - Carry vitamins A, D, E, & K into the blood and serve as sources of linoleic acid (essential for growth and healthy skin)  Cholesterol- produced in the liver of all animals- so its found only in foods of animal origins

Vitamins & Minerals  Vitamins: regulate many vital processes  TWO TYPES - Water soluble- dissolve in water and easily pass through into the bloodstream- excess are excreted into urine - Water soluble- dissolve in water and easily pass through into the bloodstream- excess are excreted into urine - Fat soluble- absorbed and transported by fat- stored in the body’s fat tissue, liver, and kidneys - Fat soluble- absorbed and transported by fat- stored in the body’s fat tissue, liver, and kidneys  Minerals: substances that the body cannot manufacture - Calcium, Iron, Iodine, Copper, and others - Calcium, Iron, Iodine, Copper, and others

Water  Regulator and vital to every body function  Carries nutrients to cells  Carries waste from cells  Uses about 10 cups of water per day  Consume half your body weight in ounces (180lb person=90 oz of water)

Good Eating Patterns  Breakfast is the most important meal of the day  When you wake up your body needs a new supply of energy  Skipping this meal may cause you to overeat later in the day  Good snacks- whole-grain products, fruits, and vegetables  When you go out to eat watch the portion sizes  Most restaurants give you meals much larger than the recommended serving sizes

Ch. 6 Maintaining a Healthy Weight  Calories- units used to measure energy  To maintain your weight you have to have energy balance: the calories you consume must equal the calories you burn  3,500 calories= 1 pound  Calories burned: -Factors- growth, age, gender, size (taller vs. shorter), metabolic rate -Factors- growth, age, gender, size (taller vs. shorter), metabolic rate

Determining Your Weight  Body mass index (BMI): a ratio that allows you to assess your body size in relation to your height and weight

Weight Problems  Obesity: having an excess amount of body fat  lines/obesity/bmi_tbl.pdf lines/obesity/bmi_tbl.pdf lines/obesity/bmi_tbl.pdf  People who are obese have a higher risk for hypertension, diabetes, high blood cholesterol, arteriosclerosis, and cancer  Obesity is very common in the U.S.

Overweight  Overweight: a condition where a person is heavier than the standard weight range for his or her height

Underweight  Underweight: a condition where a person is less than the standard weight range for his or her height  May not be consuming enough calories and nutrients for health and growth  Could lead to fatigue and a decreased ability to fight illness

Fad Diets  Fad Diets: weight-loss plans that are popular for only a short time  Hard to stick with because they limit food variety  Don’t offer info on healthy eating patterns  Fail to provide the body with the nutrients it needs for health and growth  Weight that is lost on these diets is usually regained

Eating Disorders  Eating disorder: an extreme, harmful eating behavior that can cause serious illness or even death  Could be brought on by mental/emotional factors such as poor body image or perfectionism  90% with an eating disorder are female  1% of females age have this illness

Anorexia Nervosa  Anorexia Nervosa: a disorder where the irrational fear of becoming obese results in severe weight loss from self- imposed starvation  Health Consequences  Women could stop menstruating  Loss of bone density  Reduction in organ size  Irregular heartbeat that can lead to cardiac arrest and sudden death

Bulimia Nervosa  Bulimia: a disorder where some form of purging or clearing of the digestive tract follows cycles of overeating  Health Consequences  frequent vomiting & diarrhea can lead to dehydration, kidney damage, and irregular heartbeat  The vomiting destroys the teeth & damages stomach tissue & the esophagus

Binge Eating Disorder  Binge eating disorder: a disorder where you consume huge amounts of food at one time but do not try to purge  Health Consequences  results in unhealthful weight gain   could lead to type 2 diabetes, heart disease, and stroke  gallbladder problems  high blood pressure  high cholesterol