Nutrition and Your Health

What Is Nutrition -Nutrient: A chemical substance in food that helps maintain the body. -Nutrition: The study of how your body uses the food that you eat. -Malnutrition: is the lack of the right proportions of nutrients over an extended period

What is a Nutrient (A nutrient is a chemical substance in food that helps maintain the body.) Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function. Deficiency Disease: failure to meet your nutrient needs.

The Importance of Good Nutrition Good nutrition enhances your quality of life and helps you prevent disease. It provides you with the calories and nutrients your body needs for maximum energy and wellness. NUTRITION: THE PROCESS BY WHICH THE BODY TAKES IN AND USES FOOD. NUTRIENTS: SUBSTANCES IN FOODS THAT YOUR BODY NEEDS TO GROW, TO REPAIR, AND TO PROVIDE ENERGY. CALORIES: UNITS OF HEAT THAT MEASURE THE ENERGY USED BY THE BODY AND ENERGY SUPPLIED TO THE BODY BY FOODS.

What Influences Your Food Choices? 1. Hunger and Appetite: Hunger: Natural need to eat and not starve. Appetite: A desire to eat. 2. Emotions: Stress, Anger, Happy, Sad, Boredom, etc, 3. Environment: Family and Friends 4. Cultural and Ethnic Background: Race, Religion, Heritage 5. Convenience and Cost: Where you live, On the go lifestyle, Family income 6. Advertising: Health messages, Influence your looks

6 Classes of Nutrients

6 Nutrients Carbohydrates Proteins Fats (Lipids) Vitamins Minerals Water These 6 nutrients you body NEEDS to function properly!!!

Carbohydrates What are they? What is their function? Starches & sugars found in foods What is their function? Body’s preferred source of energy What if I don’t get enough? Decreased energy If I get too much? Can be stored as fat

Types of Carbohydrates SIMPLE Sugars Provide quick energy Sweet to the taste: honey, fruit, candy, etc. COMPLEX Starches/fibers Provide long-lasting energy Ex) potatoes, pasta, bread, etc.

Carbohydrates in your diet … Carbohydrates should account for 45-65% of your daily diet. 1 gram of carbohydrates = 4 calories of energy.

Proteins What are they? What is their function? Nutrients which build & maintain body tissues What is their function? Build & maintain: muscle, skin, hair, nails, etc. What if I don’t get enough? Decrease in muscle & tissue maintenance If I get too much? - Stored as fat

Types of Protein Complete Incomplete Contain all essential amino acids Come from animal/soy products Complete proteins are what your body wants! Incomplete Lack some amino acids Can combine to make complete proteins Amino Acids are the building blocks of proteins!

Proteins in your diet … Proteins should account for 10-35% of your daily diet. 1 gram of protein = 4 calories of energy.

Fats (Lipids) What are the main functions of fats? Provides energy Cushions organs Carries vitamins (A,D,E,K) Insulator Provides taste What happens if I get too much fat? - Weight gain - Increased risk of heart disease

Cholesterol A lipid (fat) found in all animal tissues Cholesterol makes vitamin D, cell membranes, and hormones Types of cholesterol: LDL = “bad” cholesterol HDL = “good” cholesterol

Types of Fats Saturated Unsaturated Fats coming from animal products Solid at room temperature Increase risk of heart disease Unsaturated Fats coming from plant products Liquid at room temperature (oils) Better for your heart than saturated fats Trans Fat = unsaturated fatty acids produced when vegetable oil is processed in to margarine and shortening … increase risk of heart disease. **Often in restaurant foods!

Fats in your diet … Fats should account for 25-35% of your daily diet. 1 gram of fat = 9 calories of energy.

Vitamins What are they? What is their function? Compounds needed in small amounts to regulate body processes and allow growth What is their function? Help with digestion, absorption, & metabolism Each vitamin is needed and provides a specific function

Types of Vitamins Water Soluble Fat Soluble Dissolve in water Needed for energy release Too many water soluble vitamins are excreted in urine Fat Soluble Dissolve in fat Remain in the body for long periods of time 4 fat-soluble vitamins: A,D,E,K Too many can lead to a toxic build up – stored in fatty tissues, liver, & kidneys Vitamins do NOT provide energy!!!

Minerals What are they? What is their function? Inorganic compounds (things that come from the earth) that are needed in small amounts What is their function? Regulate body processes Ex) bone formation Each mineral is needed! Minerals do NOT provide energy!!!

Water What are the main functions of water? Transports nutrients Carries away wastes Moistens eyes, mouth, nose; hydrates skin Forms main component of body fluids Acts as an insulator Protects against heat exhaustion Lubricates joints Helps with digestion

Dehydration Individuals should drink 8+ glasses of water/day to prevent dehydration Signs of dehydration: Thirst, dry mouth, flushed skin, fatigue, headache, impaired physical performance, increased body temp, dizziness, weakness, muscle spasms, delirium, poor blood circulation, failing kidney function, and possibly death

Water 60% of your body is water!!! Your daily water intake must balance your body’s use Caffeine actually dehydrates you – it increases the amount of water excreted in urine Water does NOT provide energy!

Are You Eating A Balanced Diet? The Food Guide Pyramid Are You Eating A Balanced Diet?

Nutrients that have Calories: Proteins Carbohydrates Fats

Definition of a Calorie: A unit of measure for energy in food

Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories

Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

Ten Dietary Guidelines: Aim for Fitness 1. Aim for a healthy weight

2. Be physically active each day

Build a Healthy Base 3. Let the pyramid guide your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.

Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. Individuals over 21 who drink alcoholic beverages should do so in moderation

Food Sensitivity and Foodborne Illness 1. Food Allergy - a condition in which the body’s immune system reacts to substances in some foods. Allergies to peanuts, tree nuts, eggs, wheat, soy, fish, and shellfish. A simple blood test can can indicate whether a person is allergic to a specific food. These reactions may include rash, hives, or itchiness of the skin; vomiting, diarrhea or abdominal pain; or itchy eyes and sneezing. 2. Food Intolerance - a negative reaction to a food or part of a food caused by a metabolic problem. The inability to digest parts of certain foods or food components. May be associated with certain foods such as milk or wheat, or even with some food additives. Common symptoms include nausea, vomiting, diarrhea, and fever.

3. Foodborne Illness – A term that means a person has food poisoning. To prevent foodborne illness you should clean, separate, cook and chill food when handling it. A foodborne illness can result from eating foods contaminated with pathogens or poisonous chemicals. The symptoms from the most common types of food poisoning generally start within 2 to 6 hours of eating the food responsible. That time may be longer (even a number of days) or shorter, depending on the toxin or organism responsible for the food poisoning. The possible symptoms include: nausea/vomiting, abdominal cramps, diarrhea, weakness, fever and headache. Even though food poisoning is relatively rare in the United States, it affects between 60 and 80 million people worldwide each year and results in approximately 6 to 8 million deaths.

The END!!

Review What is nutrition? What is a nutrient? What are the 6 nutrients? Give an example of each nutrient (food source) Why are they important to have in your diet Can you name 5 of the 10 dietary guidelines?