NUTRITION UNIT EQ: How does nutrition affect my overall well-being?

OBESITY & DISEASE FACTS  We are in a crisis. Obesity is becoming the defining disease of our generation. Recently, the Centers for Disease Control and Prevention (CDC) testified to Congress the rapid increases in obesity and the unrelenting high rates of physical inactivity, type II diabetes, and low fruit/vegetable consumption no longer permit the nation to ignore these risk factors as serious public health problems.

THE FACTS  N.C. has the 5 th highest rate of overweight & obese youth.  More than 1 in every 3 children in N.C. is overweight or obese.

THE FACTS  Over ½ of N.C.’s children are physically inactive and therefore, 600 times more likely to develop heart disease as adults.  Comparisons show that it is the same student groups that are most at risk for childhood diabetes, other childhood health issues, & cardiovascular diseases, which are not performing on academic tests.

THE FACTS TTTThese overweight or obese children are also absent from school significantly more than normal-weight children. OOOOverweight children have a 70% chance of being overweight as adults – facing higher risks for many diseases such as heart disease, diabetes, stroke, & several types of cancers.

DAY 1 Lesson Essential Question What are nutrients and why are they important to my body?

Think About It! “I don’t eat breakfast in the mornings. Instead I just grab something from the vending machine. I usually buy lunch from the cafeteria. Many of my friends talk about trying to eat healthy, but I figure that as long as I get something to eat, I should be okay. ”

DEFINITIONS  Nutrients – the substances in food that your body needs to function properly.  Digestion – the process of breaking down food into a form your body can use.  Diet – a pattern of eating that includes what a person eats, how much a person eats, and how often a person eats.

The Importance of Nutrition Personal fitness requires positive lifestyle choices including physical activity and healthful eating. 9

Healthful Eating Good nutrition involves eating a variety of healthful foods. Nutrition The study of food and how your body uses the substances in food. Terms to Know Nutrition The study of food and how your body uses the substances in food. Nutrients Substances in food that your body needs for energy, proper growth, body maintenance, and functioning. Terms to Know 10

Dietary Supplements Vitamins and minerals are available in dietary supplement form. Dietary supplement A nonfood form of one or more nutrients. Term to Know 11

Healthful Eating Your body’s energy needs are measured in calories. Calorie The amount of energy needed to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius. Term to Know 12

Kinds of Nutrients  Water  Vitamins  Minerals  Carbohydrates  Fats  Proteins

Water Drinking water is essential for these reasons:  It regulates body temperature.  It carries nutrients to cells.  It aids in digestion and elimination.  It is key to many bodily chemical reactions. 14

WATER  You use H2O to carry nutrients and waste products throughout your body.  H2O helps your body keep a constant temperature.  Makes up 50-75% of body.  Loss of 3-4% affects aerobic performance.  Should drink before & during exercise.  H2O surrounds your joints & keeps them moving smoothly.  You should drink 8 to 10 glass of water a day.  If you don’t replace H2O that your body loses, you can have DEHYDRATION.

Micronutrients Because vitamins and minerals are nutrients needed in tiny amounts, they are known as micronutrients. Vitamins Micronutrients that help control body processes and help your body release energy to do work. Term to Know Vitamins don’t contain calories, so they don’t provide energy. 16

Micronutrients Vitamins are classified in two ways:  Fat-soluble vitamins (including A, D, E, and K) can be stored in the body.  Water-soluble vitamins (including C and B complex) are not stored in your body. 17

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Micronutrients Some vitamins and minerals exhibit antioxidant properties. Antioxidant Substances that protect body cells, including those of the immune system, from damage. Term to Know They protect cells from injury and reduce the risk of cancer, heart disease, and premature aging. 19

VITAMINS  - are organic compounds that control several body functions.  Sources = fresh vegetables, fruits, nuts, & dairy products.  Fat-soluble = vitamins A,D,E,K  Water –soluble = vitamins C,B-1,2,6,12

Micronutrients Minerals such as calcium, potassium, sodium, and iron, help your body function. Minerals Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes. Term to Know Like vitamins, minerals do not contain calories or supply your body with energy. 21

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Micronutrients Minerals help your body function.  Calcium helps build and maintain strong bones.  Potassium aids in normal muscle contractions and in the sending of nerve impulses that control the movement of muscles.  Sodium helps maintain the fluid balance inside and outside cells and helps nerve impulse transmission.  Iron is part of the hemoglobin in red blood cells, which carry oxygen from the lungs to all cells. 23

MINERALS  = elements that are essential for good health.  Minerals play very important roles in keeping your body healthy.  2 classes – major minerals & trace elements  Ca (Calcium), Mg, Phosphorus, Iron, Fluoride, Zinc, Potassium  Calcium & Phosphorus = strong bones.  Sodium & Potassium help regulate blood pressure.

Micronutrients Calcium, potassium, and sodium are minerals that are classified as electrolytes. Electrolytes help maintain normal heart rhythm and control the body’s fluid balance. 25

Calcium / type of mineral  Used to make strong bones & teeth.  Deficiency in the diet can lead to osteoporosis.  Females are more susceptible to osteoporosis.

Iron / type of mineral  Women need more than men.  Iron from meat is absorbed better than from veggies.  Anemia is the disease from deficiency of iron.

Sodium / type of mineral  Problem is normally too much instead of not enough.  Too much can cause hypertension in genetically susceptible people.  In athletics sodium must be replaced due to loss from sweat.

Carbohydrates The starches and sugars found in food. Term to Know Nutrients for Energy There are three energy sources, all of which are nutrients. Carbohydrates are the body’s chief source of energy. 29

Carbohydrates Carbohydrates are classified as:  Simple carbohydrates These are sugars found in fruits, candy, cookies and soda. These are sugars found in fruits, candy, cookies and soda. They provide quick energy. They provide quick energy.  Complex carbohydrates These are starches found in vegetables like corn and potatoes, as well as breads, cereals, pastas, rice, and dry beans. These are starches found in vegetables like corn and potatoes, as well as breads, cereals, pastas, rice, and dry beans. They provide sustained energy. They provide sustained energy. 30

Carbohydrates  = a chemical composed of one or more simple sugars.  2 categories – sugars & starches(Simple) & fiber(Complex)  Sugars & starches make up a big part of diet for energy sources. Sugar however needs to be taken in moderately.  Fiber - found in plants; used to help move along digestion

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Carbohydrates If a person takes in more carbohydrates than their body can use for energy or store as glycogen, the excess glucose is stored as adipose tissue. Adipose tissue Body fat. Term to Know 33

Carbohydrates Dietary fiber is not digestible in humans and thus provides no calories. Dietary fiber A special subclass of complex carbohydrates that has several functions, including aiding the body in digestion. Term to Know 34

Fats Substances that supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed. Term to Know Nutrients for Energy There are three energy sources, all of which are nutrients. Fats, or lipids, are another type of nutrient that provide energy. 35

Fats The positive properties of fats: Fats supply twice the energy of a gram of carbohydrate or protein. Fats transport and absorb vitamins A, D, E, and K. Fats help regulate the hormone testosterone, which is used to build body tissue. Fats enhance the flavor and texture of foods Fats help satisfy huger because they take longer to digest. 36

Fats The negative properties of fats: Eating too many fats can clog arteries and lead to heart disease. Eating too many fats can lead to certain types of cancer. Fat that is not used as energy is stored as adipose tissue. Excess body fat can lead to unhealthful weight gain and obesity. Excess fat can lead to type 2 diabetes. 37

Fats Fats are classified into three basic types: Saturated Fatty Acids Trans Fatty Acids Unsaturated Fatty Acids 38

Saturated fatty acids Fats that come mainly from animal fats, including butter and lard, and are often solid at room temperature. Term to KnowFats Saturated fatty acids are found in many foods, including fatty meats, cheese, ice cream, whole milk, palm oil, and coconut oil. 39

Trans fatty acids Fats that are formed when certain oils are processed into solids. Term to KnowFats Trans fatty acids are in processed foods such as margarine and shortening. They can often be identified by the words partially hydrogenated in the list of ingredients. 40

Unsaturated fatty acids Fats that are usually liquid at room temperature and come mainly from plant sources. Term to KnowFats Unsaturated fatty acids include corn oil, soybean oil, olive oil, sunflower oil, and some fish oils. 41

Fats Saturated fats and trans fat contain cholesterol. Cholesterol A fatlike substance that is produced in the liver and circulates in the blood. Term to Know Cholesterol circulates through the bloodstream in fat-protein “packages” called lipoproteins. 42

Fats There are two types of lipoproteins. Low-density lipoprotein (LDL) A type of compound that carries cholesterol from the liver to areas of the body where it is needed. Terms to Know High-density lipoprotein (HDL) Low-density lipoprotein (LDL) A type of compound that carries cholesterol from the liver to areas of the body where it is needed. High-density lipoprotein (HDL) A type of compound that picks up excess cholesterol and returns it to the liver. Terms to Know 43

Fats Fats should make up about 20% to 30% of your daily calories. To reduce your fat intake: Limit your use of solid fats. Choose fat-free or low-fat products. 44

Fats  = nutrients that store energy and store some vitamins.  Can be found in solid (butter) or liquid (salad dressing / oils) form.  2 kinds of cholesterol – LDL (bad) & HDL (good)

Proteins Nutrients that help build, maintain, and repair body tissues. Term to Know Nutrients for Energy There are three energy sources, all of which are nutrients. Proteins serve as a secondary source of energy. 46

Protein Protein is a component of bones, connective tissue, skin, blood, and vital organs. Your body needs protein to: grow, repair, and maintain itself help fight disease supply energy 47

Protein There are 22 different amino acids. Amino acids The building blocks of proteins. Term to Know Your body can manufacture all but nine. These are called essential amino acids because you must get them from the foods you eat. 48

Protein There are two types of proteins found in foods:  Complete proteins contain all nine essential amino acids. Animal products such as meats and dairy products are sources of complete proteins. Animal products such as meats and dairy products are sources of complete proteins.  Incomplete proteins lack one or more of the essential amino acids. With the exception of soybeans, plant foods are incomplete proteins. With the exception of soybeans, plant foods are incomplete proteins. 49

Protein Vegetarians must eat a variety of plant-based foods and dairy products to ensure an adequate intake of complete proteins. Vegetarians Individuals who eliminate meat, fish, and poultry from their eating plans. Term to Know Vegans are vegetarians who also eliminate eggs and dairy products from their diets. 50

Protein  = nutrients that are used for building, maintaining, and repairing tissues and cells.  Help protect the body from germs that cause sickness.  Is essential due to containing the 9 essential amino acids which help to make tissues, enzymes and hormones.  Amino Acids helps build & repair your tissues.

Review / Closing The 6 Classes of Essential Nutrients 1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water

Sources of the 6 Nutrients  Carbohydrates – honey, fruits, rice, bread, pasta, brown rice, whole wheat bread  Proteins – Chicken, fish, pork, beef, beans, nuts, tofu, cheese, eggs, soy milk  Fats – Cooking oils, salad dressings, butter, sour cream, cream cheese, ice cream, potato chips, also found in desserts, (solid fats found in beef & pork)  Vitamins – almost all foods contain some vitamins; whole grains, meats, fruits, vegetables, dairy products  Minerals – Milk, cheese, yogurt, sardines, tofu, spinach, blackeyed peas, red meat  Water – Other than drinking water, it is also found in fruits & vegetables