Chapters 8, 9, & 10 Nutrition

Chapter 8 – Food and Nutrition FOOD SUPPLY Food provides your body with nutrients. These substances your body needs to regulate body functions, promote growth, repair body tissues, and obtain energy. Your body requires 40 different nutrients to accomplish these tasks. The process by which the body takes in and uses these nutrients is called metabolism.

FOOD SUPPLY ENERGY When your body uses the nutrients in foods, a series of chemical reactions occur inside your cells as a result energy is released. Metabolism is a chemical process by which your body breaks down food to release energy. The amount of energy released when nutrients are broken down is measured by calories.

The 6 Basic Nutrients NUTRIENTS % OF DAILY FOOD INTAKE CARBOHYDRATES40 % PROTEINS 35 % VITAMINS, MINERALS, AND WATER 15 % FATS 10 %

CARBOHYDRATES: supply energy for your body SIMPLE CARBOHYDRATES ALSO KNOWN AS Sugar  Found in fruits, vegetables and milk.  It provides energy for your body cells. COMPLEX CARBOHYDRATES STARCHES  Found in potatoes, rice and grains.  Your body breaks these down to simple sugar. FIBER  Found in cereals, whole grain, veggies, nuts and beans.  Prevents constipations, colon cancer, and heart disease.

YOUR BODY’S ENERGY RESERVE Extra carbohydrates that your body does not use create extra glucose. If you eat too many CARBOHYDRATES, and the GLYCOGEN stores are full the excess carbohydrates are stored as FAT.

Fats supply your body with energy, form your cells, maintain body temperature and protect your nerves. FATS

Function of Protein: GROW AND REPAIR BODY TISSUE

vitamins and minerals Vitamins: Nutrients made by living things and assist in chemical reactions. Minerals: Nutrients that occur naturally in the rocks and soil – the body only needs small amounts of these.

Vitamin A Healthy bone growth, skin teeth and hair Fish, Eggs, Mushrooms, Carrots, Spinach and green leafy vegetables, Sweet potatoes Vitamin K Aids in blood clotting Green leafy vegetables, potatoes, liver Vitamin B Nerve function, promotes metabolism, promotes healthy skin water soluble vitamins Lentils, Chicken liver, Green leafy veggies, Milk, yogurt and other milk products, Bananas, Eggs, Almonds, pecans Vitamin D Bone growth and calcium absorption Fa tty fish, fortified soy milk, Mushrooms, Fortified dairy products, Egg yolks fat soluble vitamins Vitamin E maintenance of red blood cells Peanuts, Broccoli, Mango, Almonds, Tomato, Kiwi, Sunflower oil/seeds Folic Acid Aids in formation of red blood cells and protein Green leafy vegetables and legumes Calcium Build and maintain bones and teeth, nerve function and blood clotting Milk and milk products, dark green leafy vegetables, tofu, legumes Sodium Maintain water balance and nerve function MINERALS Table salt and processed food Phosphorus Builds and maintains bone and teeth Meat, eggs, poultry, fish legumes, milk and milk products Magnesium Builds bones and protein, energy metabolism and muscle contraction Leafy green vegetables, legumes, nuts, whole grain foods Potassium Maintains water balance, and makes protein, function of the heart and nervous system Vegetables, fruits, meat, poultry and fish Chlorine Helps maintain water balance and digestion Table salt, processed food and soy sauce fat soluble vitamins water soluble vitamins MINERA LS

Minerals deficiency Osteoporosis – lack of calcium resulting in weak and brittle bones Anemia – lack of iron resulting in the person becoming tired and weak easily

All of your body’s processes require water! You can lose 6-8 cups of water during every hour of exercise! Dehydration is serious reduction in the body’s water content Symptoms include weakness, rapid breathing and weak heart beat Now... Figure out how many ounces of water you should drink every day! YOUR BODY WEIGHT = __________ / 2 = __________ OUNCES OF WATER YOU SHOULD DRINK EXAMPLE YOUR BODY WEIGHT = 140 / 2 = 70 OUNCES OF WATER YOU SHOULD DRINK WATER

POP vs. WATER What do you drink??? Do you know how it can help or hinder your daily activities? Lets find out

Water 75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger. One glass of water will shut down midnight hunger pains for almost 100% of the dieters studied in a University of Washington study. Lack of water, the #1 trigger of daytime fatigue A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.

Coke In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from china. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

Coke #1 the active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis. #2. To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials. #3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years! WHAT DO YOU PUT IN YOUR BODY?

Gatorade vs water article Water challenge

mouth liver gallbladder Large intestine appendix anus esophogus stomach pancreas Small intestine rectum

Lab Time How long is the small and large intestine? Small is 20 feet Large is 5 feet Lets get a visual How does digestion work? Be ready to see how food travels through the body Will need volunteers

Excretory system The process by which the body collects and removes wastes Find the functions Kidney – produce urine by filtering waste Ureter – carries urine from kidneys to the bladder Bladder – stores urine Urethra – urine travels through urethra to exit body

MY PLATE Complete page 8 and 9 in your packet

Think * Pair * Share Why do people eat? UNIT 4 PART 2

BMR: The rate at which you use energy when your body is at rest

Evaluating your food choice – use page 222 in your book to complete the bottom of page 1 in the packet

What it says … What it means …. Free Fat freeContains less than.5g fat Sugar freeContains less than.5g of sugar Low in … Low in Calories Contains less than 40 calories Low in Sodium Contains less than 140 mg of sodium High in … High in Vitamin C One serving provides 20% or more of the daily Light Contains 50% less fat or at least 1/3 fewer calories Excellent source of … One serving provides 20% or more of the daily value of calcium May reduce your risk of heart disease Can appear on fiber containing grain products, fruits and veggies

Weight and Management Overweight: BMI over 30 Health Risks High Blood Pressure/Cholesterol Diabetes Heart Disease, stroke, certain cancers More people are overweight because their calorie consumption has increased and their calorie usage has decreased. Underweight: BMI under 14 Health Risks Anemia Heart irregularities Trouble regulating body temperature Think *pair*share

Healthy Weight Management An average person needs 2500calories to have enough energy to perform daily tasks. Any additional calories taken beyond those required for their BMR can be stored as fat_. 1 pound = 3500 calories If a person wants to lose 1 pound, they must BURN or use 3500 calories. If a person wants to gain 1 pound, they must CONSUME 3500 extra calories above their BMR. The healthiest way to lose weight is to lose 1 to 2 pounds a week. In order to lose 1 pound a week you must reduce your calorie intake by 500 calories a day. Complete the word problems at bottom of page in the packet.

Use the % Daily Value (% DV) column: 5% DV or less is low, and 20% DV or more is high. Keep these low: saturated and trans fats, cholesterol, and sodium. Get enough of these: potassium and fiber, vitamins A, C, and D, calcium, and iron. Check the calories: 400 or more calories per serving of a single food item is high. Food Label on page 6 of packet

Plain yogurt Vanilla yogurt Apple slices French fries Serving size1 cup 1 bag68g Calories in container (140*4) 560 (230*4) %DV saturated fat 0%25%0%8% %DV calcium50%30%2%0% %DV sodium7%5%6%

Junk Food Junkie Activity Dining Out Activity

Healthy Choices…

In the News…

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

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

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

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

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

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

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

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

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

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

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

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

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

(*BMI ≥30, or ~ 30 lbs. overweight) 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) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

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

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

Obesity Trends* Among U.S. Adults BRFSS, 2010 (*BMI ≥30, or ~ 30 lbs. overweight) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

2000 Obesity Trends* Among U.S. Adults BRFSS, 1990, 2000, 2010 (*BMI 30, or about 30 lbs. overweight) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

How much is in what you eat? Page 12 of the packet Sugar

Digestive system A process in which food is broken down so that the body can use it for energy Complete page 14 in packet

YOU HAVE 3 MINUTES… You will need your folder today!! Find the famous pair that matches yours (name in middle of popsicle stick) Choose a pair of seats, sit down and get ready Peanut butter – jelly Salt – pepper Oil – vinegar Bacon – eggs Big – small Birds – bees Tom – Jerry Romeo – Juliet Barbie – Ken Bert – Ernie Lois – Clark Kirk – Spock Right – left Boys – girls Thunder – lightening Jack – Jill Hansel – Gretel Fred - Willma