What is Nutrition? DEFINITION: -the act or process of nourishing OR -providing our body with the needed ingredients to sustain life AND prevent disease

Why is Nutrition Important? We need the correct ingredients and just the right amount of those ingredients… or else… Our body becomes unbalanced…… which renders the disease process

What diseases are caused or worsened by an unbalanced nutritional intake?

What are the Ingredients of Life? Nutrients -Carbohydrates -Proteins -Fats Vitamins Minerals Water We find all of these ingredients in our food and water!

Q: How do we get body fuel so we can move, think, and stay alive? A: Nutrients -Carbohydrates -Proteins -Fats

Fueling Process Calorie unit of energy Fuels everything you do Nutrients Building Blocks Calories Energy (carbs, fats, proteins) (glucose, fatty acids, amino acids) (unit of energy) (sustained life)

Complex Carbs (Disaccharides & Polysaccharides) -multiple simple carbs linked together -ie: sucrose & lactulose, -make up breads, pasta, rice, potatoes, corn, grains, seeds, nuts -body has to break these down to the simple carbs before they can be used Simple Carbs (Monosaccharides) (Glucose) -ie: glucose (dextrose), fructose, & galactose -smallest building blocks of carbs -make up candy, cakes, pies (table sugar)

Role of Carbohydrates Intestines converts carbs into glucose Glucose is taken goes into blood Glucose goes into cells to be used as fuel or stored as glycogen in liver and muscles When there is low glucose in the blood or cells need for fuel, the glycogen is converted back to glucose and released for use If you take in more carbs than your body can use or store as glycogen your body converts and stores it as FAT!

Proteins -made up of polypeptides Polypeptides -made up of different combinations of amino acids Amino Acids -smallest building block of proteins

Role of Proteins: Protein supplies amino acids that build and maintain healthy body tissue. There are 20 amino acids considered essential because the body must have all of them in the right amounts to function properly. Twelve of these are manufactured in the body but the other eight amino acids must be provided by the diet.

Role of Proteins Body uses proteins to make enzymes, hormones, and antibodies Excess protein is stored as FAT!

A type of lipid- fatty substance that does not dissolve in water

Saturated fat (fatty acids) is fats that are solid at room temperature Animal fats and tropical oils Associated with heart disease Unsaturated fats (fatty acids)- olive oil Liquids at room temp Associated with reduced risk of heart disease

Role of fats Source of stored energy Transport vitamins in the blood A, D, and K Linoleic acid- essential fatty acid- needed for growth and healthy skin Help satisfy hunger- b/c they take longer to digest

How many calories do I get from nutrients? Carbs : 4 calories per gram Protein: 4 calories per gram Fats: 9 calories per gram (over double!!!)

The balance If we take in too many or not enough calories, we make ourselves prone to the disease process!!! Every 3,500 calories NOT burned, You will gain 1 pound!!!

Obesity Taking in more calories than we can use (in the forms of carbs, protein & fat) means that we store those nutrients we take in as FAT If we continue to take in more calories than we use daily, then we never use the stored energy from the previous day, we will we become OVERWEIGHT and then OBESE.

What two health factors either cause or aid in causing most diseases in our bodies?

Smoking & Obesity

What is Obesity? Overweight: Body Mass Index (BMI) of 25 or higher. Obesity: Body Mass Index (BMI) of 30 or higher. Body Mass Index (BMI): A measure of an weight in relation to his or her height BMI=weight in kilograms divided by the square of his or her height in meters.

My BMI is __________________

Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1986 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1987 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1988 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1989 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1991 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1992 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1993 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1994 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1996 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 1998 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 2002 No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 2006 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 2007 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 2008 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 2009 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

So How Do I Prevent Obesity? Daily Calories Needed based on current weight, height, age, and activity level Calories Taken in

So How Do I Prevent Obesity? Know how many calories you need based on current weight, height, age, and activity level Know how many calories you eat. Yes, this means reading the nutrition label and paying attention to serving size and portion size!!! Stay active (this burns addition calories we inadvertently eat) Adhere to the recommendations of the Food Pyramid for each nutrient (carbs, fats, and protein)

So How Do I Reverse Obesity? Daily Calories Needed based on current weight, height, age, and activity level (should be less than) Calories Taken in *Consult healthcare professional to determine your daily caloric intake needed for healthy weight loss. Remember too few calories are detrimental too!

McDonald’s Big Mac 34 grams of fat 590 calories Same amount of fat as 3.5 Milky Way candy bars!!!

McDonald’s Large Fry 500 calories 25 grams of fat

Dairy Queen Sausage Biscuit Twin Pack 940 calories 64 g fat (16 g saturated)

Can of Coke = 10 Sugar Cubes Bottle of Coke = 16 ½ Sugar Cubes Liter of Coke = 27 ½ Sugar Cubes Bottle of Mt. Dew = 19 ½ Sugar Cubes Liter of Mt. Dew = 31 Sugar Cubes

Bottle of Mt. Dew = 19 ½ Sugar Cubes Liter of Mt. Dew = 31 Sugar Cubes

Q & A Q: What are the energy rendering nutrients? A: Carbs, Fats, Proteins Q: How many calories per gram of fat? A: 9 calories per gram of fat Q: How many unburned calories will cause you to gain 1 pound? A: 3,500 calories