Post on 26-Dec-2015
Chapter 5
Nutrition and Your Health
Why Do you Eat?
Nutrients- substances in food that your body needs to function properly to grow, to repair itself, and to supply you with energy.
Hunger- is a natural drive that protects you from starvation.
Appetite is a desire, rather than a need, to eat.
Nutrition- is the process by which the body takes in and uses food.
Shaping your Appetite
Your environment: Your food choices reflect the culture you live in, ethnic
background and religious beliefs. Your family and friends greatly influence the choices that
you make regarding food decisions and preferences. Food ads are everywhere in the media. Advertising is created to make you aware of certain foods
and, perhaps, to sell you on their benefits. Cost, convenience, and food safety can be a huge
determining factor in food choices. All relating to time and money.
Shaping your Appetite
Your emotions: Emotions are another factor that affects eating
habits. Eating when bored Feeling stressed, frustrated, or depressed Not eating when you are upset or bored
Vitamins Vitamins- are compounds that help regulate many vital body
processes, including digestion, absorption, and metabolism of the other nutrients.
Of the 13 vitamins that play a key role in good nutrition, only 1; Vitamin D is produced in the body.
Others are derived from food Water- Soluble
Water soluble vitamins dissolve in water and thus pass easily into the bloodstream.
Excreted through urine Not stored in body, so you must replenish frequently.
Fat-Soluble Absorbed and transported by fat Stored in fatty tissue, liver and kidneys Excess build up can be damaging
Minerals
Minerals- inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes.
Body requires different amount of various minerals
Trace minerals- tiny amounts
Water
Water- carries nutrients and carries waste away from cells, mainly through plasma.
Lubricates your joints Cools the body Body uses 10 cups or 2.4L of water per day DRINK 6-8 glasses per day
Carbohydrates
The starches and sugars found in food Body’s preferred source of energy Recommended intake is between 45-65%
total caloric energy Simple carbohydrates– or sugars Complex carbohydrates– or starches
Carbohydrates
Simple Carbohydrates Naturally present in food Burned quickly in body,
not a good source of energy
Fruit- fructose Milk- lactose Grains- maltose Sugar- sucrose
Complex Carbohydrates Rice, grains, seeds, nuts,
and legumes Second in energy source 4 calories of energy/
gram of carbohydrate Body converts to glucose
Carbohydrates
Glucose- simple sugar and chief fuel of the body.
If glucose is not used as energy right away, it is stored as glycogen.
Glycogen- starch-like substance that converts back to glucose when needed.
Can be stored as fat if consumed and not used by the body.
Fiber
Most Americans need to increase their fiber intake. Recommended 14 grams/1000 calories Form of a carbohydrate Fruits and vegetables with edible skins and seeds,
whole-grain foods Helps with digestion, feeling of fullness, lower in fat
and calories, reduces the risk of cancer and heart disease, and lowers blood cholesterol.
Protein
Nutrients that help build and maintain body tissues.
All body cells contain proteins. Excess protein is stored as fat. Final source of energy for the body. Protein is made from amino acids
Body can make 11 of the 20 amino acids needed to make protein; 9 must come from food and are known as essential amino acids
Roles of Protein
Builds new body tissues Replaces damaged or worn out body tissuses Aids in the production of enzymes,
hormones, and antibodies.
Fats
Body needs some fat to function healthfully Most concentrated form of energy Intake of saturated fats should be decreased Trans fats should be 1% of energy intake Omega-3 fatty acids are important—eat 2
servings of fish weekly Total fat intake should be 25-35% of calorie
intake.
Fats
Saturated fats Found in animal products
and some oils Can lead to an increased
risk of heart disease
Unsaturated fats Found in vegetable oils,
olive oil, corn oil, etc. Can reduce the risk of
heart disease Hydrogenation- can
make products more saturated
Role of Fats in the Body
Fats carry fat-soluble vitamins to the blood (A, D, E, K)
Teenage girls should limit their fat intake to 66 grams a day and cut their fat intake to no more then 30% of the daily caloric intake.
Cholesterol
Fatlike substance produced in the liver of animals and only found in foods of animal origin.
Production of sex hormones Production of Vitamin D Is a major risk factor for circulatory diseases
Energy Used in the Body
Simple sugar carbohydrates Complex carbohydrates Fat Protein
What you should be eating?
Choose plenty of grains, veggies, and fruits
Excellent source of complex carbohydrates Source of fiber Low in fats and calories Decrease risk of heart disease, obesity, and
cancers Recommend 20-35 grams
What you should be eating?
Choose an Eating Style Low in Fat, Saturated Fat, and Cholesterol
Makes up about 35% of calories in an average diet
Increase risk of increased cholesterol and heart disease
Limit egg yolks, organ meats like liver
What you should be eating?
Choose an Eating Style Moderate in Sugars
Watch the size and frequency of foods with added sugars
Be aware of added sugar Learn to identify added sugars by name Water, not syrup Eat sweets as a part of a meal, not as in
between snacks
What you should be eating? Choose an Eating Style Moderate in Salt and
Sodium One of the body’s essential minerals Transports nutrients to and from cell 2, 400mg or less sodium a day 10% naturally present in foods; 75% from processed
foods Risk of high blood pressure Become sodium literate Season food with spices other then salt Taste before you salt
Reading a nutrition label Nutrition labels indicate the nutrients and calorie content of foods Find good sources Compare Choose Label Contains:
Serving size Servings per container Calories per serving and calories per serving of fat Grams of total fat, sat. fat, total carbs, fiber, sugar, protein, and
mg of cholesterol and sodium per serving % of Daily Value (DV) the product supplies of the above nutrients
Nutrition Label
Reading a food label
Reading a nutrition label
Ingredients are listed by weight in descending order Food Additives- substances added to food
intentionally to produce a desired effect. Add nutrients lengthen storage life Give flavor and color Maintain texture Help in the aging process i.e cheese
Enriched foods- food in which nutrients were lost in processing and have been added back
Fortification- the addition of nutrients that were not naturally present
Food Label Claims
Healthy- low in fat and saturated fat; limited amounts of cholesterol and sodium
Light- calories reduced by at least 1/3 or fat or sodium by ½
Less- contains 25% less of a nutrient or calories than another comparable product
Free- contains no amount of small amount fat, cholesterol, sodium, etc.
Fresh- raw, unprocessed, no preservatives, never frozen or heated
Natural- meat and poultry
Product Dating
Expiration Date- last date to use the product Freshness Date- last date food thought to be
fresh Pack Date- date in which the product was
packaged Sell Date- also known as the pull date; when
the last day the product should be sold
Dietary guidelines and Food Pyramid
RDA- Recommended Dietary Allowances. This is the amount of nutrients that will prevent deficiencies and excesses in most healthy people.
Specific nutritional needs for different people Age Gender Physical condition Body size Activity level
Dietary guidelines and Food Pyramid
Balance the amount of energy in food with the amount of energy your body uses.
Be aware that controlling body fat is more important to health than controlling body weight.
The New Food Pyramid
www.choosemyplate.gov
Digestive System
Digestion- the mechanical and chemical breakdown of foods for use of the body’s cells.
Absorption- the passage of digested food from the digestive tract to the circulatory system.
Elimination- the expulsion of undigested food or body waste.
Structures of the Digestive System
Oral Cavity: The mouth and teeth
Mastication- the process of chewing The salivary glands Produces saliva that aids in the secretion of
enzymes to start the digestion of carbohydrates. The tongue
Aids in the process of swallowing; forcing the food into the pharynx
Uvula protects the nasal passages Epiglottis protects the trachea or windpipe
Structures of the Digestive System
The Esophagus Extends from the pharynx to the stomach Peristalsis- a series of involuntary muscle contractions Sphincter muscle prior to stomach
The Stomach Hollow organ contained within 3 muscle wall Breaks down food Acts as storage Controls rate at which food enters the small intestine
Structures of the Digestive System
The Small Intestine Major part of digestion
and absorption occur here
Can be up to 20 feet long!
Has 3 parts; duodenum, jejunum, and ileum
The Large Intestine Can be 5 feet long! Movement is slow Absorb water and
eliminate undigested food
Structures of the Digestive System
The Liver The second largest organ in body Body’s chemical factory Excretes bile; important in the breakdown of fat
The Gallbladder Located under liver Pear- shaped organ Stores bile
The Pancreas Produces hormone insulin
Food Sensitivity An allergy is the body’s reaction to an irritating substance or
toxin. An allergic reaction can be caused by an insect bite, or from food.
Food allergy- the body’s immune system overreacts to substances in some foods The allergens are usually proteins The body produces antibodies as a defense against these
substances Most common allergies: nuts, eggs, wheat, and soy Food additives that help in preserving foods
Symptoms include: rash, hives, or itching of the skin, vomiting, diarrhea, or abdominal pain
Food Intolerance- is a negative reaction to food or an ingredient in food that is not related to the body’s immune system or food poisoning.
Protecting yourself from food-borne illness Food borne Illnesses- food poisoning is often a
result of a contaminant Bacteria Parasite Virus
Cannot see, smell or taste Causes and Symptoms of Food borne Illnesses
Animals can harbor disease organisms in their tissues. Pasteurized- treated by a process of heating to destroy or
slow the growth of pathogens. Food may be contaminated with bacteria spread from a
person or animal.
Food-Borne Illness Salmonella
There are 2000 different species of salmonella 5 million cases in the United States occur every year Most common food borne illness Rate of infection highest in babies and young children Incubation period varies between 12-36 hours
Transmission: Ingestion of food or water contaminated by the organism
Common foods include: Inadequately cooked poultry, raw sausage, lightly cooked foods containing egg or egg product, unpasteurized milk or dairy.
Symptoms: sudden onset headache, abdominal pain, nausea, and sometimes vomiting
Food-borne Illness
Staphylococcus Aureus (S. Aureus)
Food Intoxication Short incubation 2-4 hours Short duration Rarely fatal Transmission: Ingestion of
food containing toxin Symptoms: abrupt, violent
onset, nausea, vomiting, diarrhea
Clostridium Perfringens (C. Perfringens)
Food Intoxication Mild, short duration Incubation 6-24 hours Transmission: Ingestion of
food containing organism Symptoms: mild cramps,
diarrhea
Food-borne Illness
Escherichia Coli (E. Coli) Transmission: Ingestion of
food or water contaminated with the organism
Symptoms: diarrhea; stools may contain blood or pus
Clostridium Botulinum (Botulism)
Life- threatening illness; affects nervous system; incubation 12-36 hours
Transmission: ingestion of food containing toxin
Symptoms: dizziness, difficulty swallowing, double vision, nausea, vomiting, diarrhea, descending paralysis
Carbohydrates
The starches and sugars found in food Body’s preferred source of energy Recommended intake is between 45-65%
total caloric energy Simple carbohydrates– or sugars Complex carbohydrates– or starches
Carbohydrates
Simple Carbohydrates Naturally present in food Burned quickly in body,
not a good source of energy
Fruit- fructose Milk- lactose Grains- maltose Sugar- sucrose
Complex Carbohydrates Rice, grains, seeds, nuts,
and legumes Second in energy source 4 calories of energy/
gram of carbohydrate Body converts to glucose
Carbohydrates
Glucose- simple sugar and chief fuel of the body.
If glucose is not used as energy right away, it is stored as glycogen.
Glycogen- starch-like substance that converts back to glucose when needed.
Can be stored as fat if consumed and not used by the body.
Fiber
Most Americans need to increase their fiber intake. Recommended 14 grams/1000 calories Form of a carbohydrate Fruits and vegetables with edible skins and seeds,
whole-grain foods Helps with digestion, feeling of fullness, lower in fat
and calories, reduces the risk of cancer and heart disease, and lowers blood cholesterol.
Protein
Nutrients that help build and maintain body tissues.
All body cells contain proteins. Excess protein is stored as fat. Final source of energy for the body. Protein is made from amino acids
Body can make 11 of the 20 amino acids needed to make protein; 9 must come from food and are known as essential amino acids
Roles of Protein
Builds new body tissues Replaces damaged or worn out body tissuses Aids in the production of enzymes,
hormones, and antibodies.
Fats
Body needs some fat to function healthfully Most concentrated form of energy Intake of saturated fats should be decreased Trans fats should be 1% of energy intake Omega-3 fatty acids are important—eat 2
servings of fish weekly Total fat intake should be 25-35% of calorie
intake.
Fats
Saturated fats Found in animal products
and some oils Can lead to an increased
risk of heart disease
Unsaturated fats Found in vegetable oils,
olive oil, corn oil, etc. Can reduce the risk of
heart disease Hydrogenation- can
make products more saturated
Role of Fats in the Body
Fats carry fat-soluble vitamins to the blood (A, D, E, K)
Teenage girls should limit their fat intake to 66 grams a day and cut their fat intake to no more then 30% of the daily caloric intake.
Cholesterol
Fatlike substance produced in the liver of animals and only found in foods of animal origin.
Production of sex hormones Production of Vitamin D Is a major risk factor for circulatory diseases
Energy Used in the Body
Simple sugar carbohydrates Complex carbohydrates Fat Protein
What you should be eating?
Choose plenty of grains, veggies, and fruits
Excellent source of complex carbohydrates Source of fiber Low in fats and calories Decrease risk of heart disease, obesity, and
cancers Recommend _______ grams
What you should be eating?
Choose an Eating Style Moderate in Sugars
Watch the ______ and ____________ of foods with added sugars
Be aware of added sugar Learn to identify added sugars by ______ Water, not syrup Eat sweets as a part of a meal, not as in
between snacks ex. ___________
What you should be eating? Choose an Eating Style Moderate in Salt and
Sodium One of the body’s essential minerals Transports nutrients to and from cell __________mg or less sodium a day ____% naturally present in foods; ______% from
processed foods Risk of high blood pressure Become sodium literate Season food with spices other then salt Taste before you salt
Reading a nutrition label Nutrition labels indicate the nutrients and calorie content of foods Find good sources ______________ Choose Label Contains:
Serving size _____________________ Calories per serving and calories per serving of fat Grams of total fat, sat. fat, total carbs, fiber, sugar, protein, and
mg of cholesterol and sodium per serving ________________________the product supplies of the above
nutrients
Reading a nutrition label
Ingredients are listed by weight in descending order ________________- substances added to food
intentionally to produce a desired effect. Add nutrients lengthen storage life Give flavor and color Maintain texture Help in the aging process i.e cheese
________________- food in which nutrients were lost in processing and have been added back
________________- the addition of nutrients that were not naturally present
Food Label Claims
___________- low in fat and saturated fat; limited amounts of cholesterol and sodium
___________- calories reduced by at least 1/3 or fat or sodium by ½
___________- contains 25% less of a nutrient or calories than another comparable product
___________- contains no amount of small amount fat, cholesterol, sodium, etc.
___________- raw, unprocessed, no preservatives, never frozen or heated
Natural- meat and poultry
Product Dating
_____________- last date to use the product _____________- last date food thought to be
fresh _____________- date in which the product
was packaged _____________- also known as the pull date;
when the last day the product should be sold
Dietary guidelines and Food Pyramid
RDA-_______________________. This is the amount of nutrients that will prevent deficiencies and excesses in most healthy people.
Specific nutritional needs for different people Age __________ Physical condition __________ Activity level
Dietary guidelines and the New Food Pyramid
Balance the amount of energy in food with the amount of energy your body uses.
Be aware that controlling body fat is more important to health than controlling body weight.
Digestive System
Digestion- the mechanical and chemical breakdown of foods for use of the body’s cells.
_______________- the passage of digested food from the digestive tract to the circulatory system.
Elimination- the expulsion of undigested food or body waste.
Structures of the Digestive System
Oral Cavity: ______________________-
Mastication- the process of chewing The salivary glands Produces saliva that aids in the secretion of
enzymes to start the digestion of carbohydrates. ___________________-
Aids in the process of swallowing; forcing the food into the pharynx
Uvula protects the nasal passages Epiglottis protects the trachea or windpipe
Structures of the Digestive System
The Esophagus Extends from the pharynx to the stomach ______________- a series of involuntary muscle
contractions Sphincter muscle prior to stomach
The Stomach Hollow organ contained within 3 muscle wall Breaks down food Acts as __________ Controls rate at which food enters the small intestine
Structures of the Digestive System
The Small Intestine Major part of digestion
and absorption occur here
Can be up to ____ feet long!
Has 3 parts; duodenum, jejunum, and ileum
The Large Intestine Can be ____feet long! Movement is slow Absorb water and
eliminate undigested food
Structures of the Digestive System
The Liver The _____________ largest organ in body Body’s ___________ factory Excretes bile; important in the breakdown of fat
The Gallbladder Located under liver _______- shaped organ Stores bile
The Pancreas Produces hormone ____________
Food Sensitivity An allergy is the body’s reaction to an irritating substance or toxin.
An allergic reaction can be caused by an insect bite, or from food. ________________- the body’s immune system overreacts to
substances in some foods The allergens are usually ____________ The body produces antibodies as a defense against these
substances Most common allergies: nuts, eggs, wheat, and soy ______________ that help in preserving foods
Symptoms include: rash, hives, or itching of the skin, vomiting, diarrhea, or abdominal pain
__________________- is a negative reaction to food or an ingredient in food that is not related to the body’s immune system or food poisoning.
Protecting yourself from food-borne illness Food borne Illnesses- food poisoning is often a
result of a contaminant Bacteria ___________ Virus
Cannot see, smell or taste Causes and Symptoms of Food borne Illnesses
Animals can harbor disease organisms in their tissues. _______________- treated by a process of heating to
destroy or slow the growth of pathogens. Food may be contaminated with bacteria spread from a
person or animal.
Food-Borne Illness _______________________
There are 2000 different species of salmonella 5 million cases in the United States occur every year Most common food borne illness Rate of infection highest in babies and young children Incubation period varies between _________ hours
Transmission: Ingestion of food or water contaminated by the organism
Common foods include: Inadequately cooked poultry, raw sausage, lightly cooked foods containing egg or egg product, unpasteurized milk or dairy.
Symptoms: sudden onset headache, abdominal pain, nausea, and sometimes vomiting
Food-borne Illness
______________________(S. Aureus)
Food Intoxication Short incubation ____ hours Short duration Rarely fatal Transmission: Ingestion of
food containing toxin Symptoms: abrupt, violent
onset, nausea, vomiting, diarrhea
______________________(C. Perfringens)
Food Intoxication Mild, short duration Incubation _______ hours Transmission: Ingestion of
food containing organism Symptoms: mild cramps,
diarrhea
Food-borne Illness
____________________ (E. Coli)
Transmission: Ingestion of food or water contaminated with the organism
Symptoms: diarrhea; stools may contain blood or pus
______________________(Botulism)
Life- threatening illness; affects nervous system; incubation 12-36 hours
Transmission: ingestion of food containing toxin
Symptoms: dizziness, difficulty swallowing, double vision, nausea, vomiting, diarrhea, descending paralysis