Foods and Nutrition

Unit 1

Nutrition and

Weight Control

Neshia RogersHoratio High School

1.1 Match terms related to nutrition and weight control1. absorption-the passage of nutrients from the gastrointestinal tract into either the blood or the tissue fluid surrounding the cell2. amino acids -one of the building blocks of protein3. appetite-a desire to eat4. calorie- a measurement of the amount of energy produced

when food is burned by the body; in science it is the amount of energy needed to raise the temperature of 1.0 g of water 1.0 degrees Celsius.

5. deficiency disease- a disease caused by the lack of a specific necessary element in the body

6. diabetes mellitus- lack of or inability to use the hormone insulin, which results in the build up of glucose in the bloodstream

7. digestion- the process by which the body breaks down food into useable nutrients

8. fallacy- a mistaken belief

9. fat soluble vitamin-vitamins that are absorbed and transported by fat; includes vitamins A, D, E. and K

10. glucose-type of simple sugar; the body’s primary energy source and the only energy source of the brain and nervous system; the basic sugar molecule from which all other carbohydrates are built

11. malnutrition- poor nutrition over an extended period of time which can be caused by an inadequate diet, or the body’s inability to use the nutrients it takes in

12. metabolism- the process by which living cells use nutrients in many chemical reactions that provide energy for vital processes and activities

13. nutrient- chemical substances in food that help to maintain the body

14. nutrition- the study of nutrients and how they are used by the body

15. obesity- weighing twenty percent or more above desirable weight for height, in a adult, defined as a BMI of 30 or more

16. osteoporosis- a condition caused by a calcium deficiency which results in porous brittle bones and a loss in bone density

17. Recommended Dietary Allowance (RDA)- suggested levels of nutrient intake to meet the needs of most healthy people

18. saliva- a mucus and enzyme-containing liquid secreted by the mouth that begins to break down starches and makes food easier to swallow

19. taste buds- sensory organs located on various parts of the tongue

20. trace elements- elements or minerals needed in very small amounts

21. vitamin- nutrients that don’t provide energy or build body tissue, but help regulate these and other body processes

22. water soluble vitamins- a vitamin, specifically vitamin C or one of the B complex vitamins that dissolve in water

1.2 Describe psychological, physiological and environmental reasons for eating

Psychological• Food can satisfy emotional needs

– Babies learn to connect food with

warmth and security– Children associate foods with

pleasurable experiences– Adults associate food with times of happiness

and security

• Children may eat a certain way because of examples set by their parents

• Emotions may cause under eating and overeating

• Food appeals to the senses of sight, taste, and smell.– our tastebuds (sensory organs located on various arts of the tongue)

detect sweet, bitter, sour and salty

• Preparing food can be as satisfying as eating it.

Physical• Food is one of the most basic physical

needs

• Your body needs food to provide energy for vital process– walking and climbing– building and repairing tissue

Food meets 2 basic needs: - hunger- health

Environmental• Food brings people together.• Preparing and eating food are social activities.• Family culture has a great impact on the foods

people eat and how they eat them.• Friends have an affect on the foods you choose.• The media can affect your food choices.

1.3 Describe effect of nutrition (the study of nutrients and how they are

used by the body) on health and body mass

• Body Mass Index-A calculation involving a person’s weight and height measurements.

Healthy Weight BMI 18.5-24.9Overweight BMI 25-29.9Obese BMI 30+

Underweight BMI under 18.5

For more information go to the Centers for Disease Control and Prevention website: http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/english_bmi_calculator/bmi_calculator.htm

• The use of BMI is assessing weight has limitations because it does not take body composition into account.

• One way to evaluate whether excess body

weight is due to fat or muscle is though a skinfold test with the use of a caliper.

• A pinch test can be used by grasping a fold of skin at the back of your upper arm between your thumb and forefinger. A fold that measures more than an inch thick is a often a sign of excess fat.

1.4 Identify food related health problems

• High blood pressure– often referred to as hypertension

• Heart disease– smoking and obesity are causes

• Obesity (weighing twenty percent or more above desirable weight for height, in adult, defined as a BMI of 30 or more)

– one of the major causes of many

health problems

• Underweight– often suffer from chronic infections, they tire

easily and feel cold in a moderate temperature.

• Malnutrition– (caused by poor nutrition over an extended

period of time resulting from an inadequate diet, or the body’s inability to use the nutrients it takes in)

• Food allergies/food sensitivities– lactose intolerance

• inability to digest lactose which is milk sugar

– peanuts and peanut butter

– shellfish• shrimp, crab, clams, oysters

– nuts• walnuts, pine nuts, cashews

– wheat• celiac disease is a permanent adverse reaction to

gluten which is a mixture of proteins in the grain

• Vitamin and/or mineral deficiency diseases(a disease caused by the lack of a specific necessary element in the body)

– anemia: iron– night blindness: vitamin A

kwashiorkor: protein

rickets: vitamin Dosteoporosis: calciumberiberi: thiamin

pellagra: niacin

scurvy: vitamin c

goiter: iodine

• Diabetes mellitus (lack of or inability to use the hormone

insulin, which results in the build up of glucose in the bloodstream) is a

health problem that affected 235,000 Arkansans in 2003– Type I or insulin dependent occurs most often in children and young adults.– Type II or non-insulin dependent occurs in adults

over 40 that are overweight and eat diets high in refined carbohydrates

1.5 Name unhealthy diet practices

• Eating disorder are abnormal eating behaviors that risks physical and mental health.– doctors do not know what causes them– believed to be triggered by some type of stress– most often affects young women and teen girls

Common Eating Disorders

Anorexia Nervosa• characterized by self starvation

• intense fear of weigh gain

• distorted body image

• blood pressure drops/respiration slows

• abnormal hormone secretion/periods stop

• body temp drops/sensitive to cold

• heart may stop in extreme cases

Allegra Versace, 20 year old daughter of designer Donatella Versace is currently undergoing treatment for anorexia.

Super thin celebrities such asMary-Kate and Ashley Olsen have been accused of having anorexia.

Bulimia• characterized by binging and purging

• thousands of calories (a measurement of the amount of energy produced when food is burned by the body; in science it is the amount of energy

needed to raise the temperature of 1.0 g of water 1.0 degrees Celsius) are consumed in a short period of time

• food is eliminated by vomiting and/or laxatives

• bulimics feel a lack control over their eating

• feel guilty and unlike anorexics know their behavior is abnormal

2006 American Idol runner-up Katharine McPhee admits to have battled bulimia for 5 years .

Singer Amy Winehouse struggles with bulimia (among other things)

Binge eating disorder• repeated episodes of uncontrolled eating

• do not take part in an opposing behavior to prevent weight gain

• most are overweight or obese

Signs of Eating Disorders• abnormal weight loss

• binge eating

• self-induced vomiting

• abuse of laxatives and/or diuretics

• excessive exercise

• absent or irregular menstrual periods

• depression

If you suspect that a friend has an eating disorder seek help for them.

• Weight Loss Aids are also considered unhealthy diet practices.– special exercise equipment (gimmicks)– diet pills– fad diets

Ab Roller

“If it sounds too good to be true, it probably is.”

• The problem with most aids that promise quick weight loss is they do not help people develop new lifestyle behaviors.

• As soon as people stop using these products they go back to their old eating and activity patterns.

• These quick fix products are a fallacy (a

mistaken belief) and should be avoided.

1.6 Define basic nutrient (a chemical substance in food that help to maintain

the body) groups, their sources and functions

Nutrients are divided into the following 6 groups:

• carbohydrates

• fats

• proteins

• vitamins

• minerals

• water

CARBOHYDRATES the body’s main source of energy

Function:

• the body’s main energy source

• help digest fats efficiently

• provide bulk in the diet

3 main types: sugars (simple carbohydrates),

starches and fiber (complex carbohydrates)

Simple Sugars• Glucose (type of simple sugar; the body’s primary energy source and

the only energy source of the brain and nervous system; the basic sugar

molecule from which all other carbohydrates are built) is sometimes called blood sugar

• Fructose (fruit sugar)

• Lactose (milk sugar)

• Maltose (malt sugar from grains)

• Sucrose (table sugar)

Starch• the most abundant carbohydrate in the diet

• the storage form of energy in plants

Fiber• plant source that humans cannot digest

• does not provide energy like other carbs

• provides bulk and promotes normal bowel function

Sources of Simple Carbohydrates

• sugar

• syrups/honey/molasses

• soft drinks

• candies

• sweets

• jams/jellies

Sources of Starch• bread

• cereal

• pasta

• rice

• corn

• potatoes

• dry beans and peas

Sources of Fiber

• whole grains and cereals

• fresh fruits

• fresh vegetables

FATSprovides a concentrated source of energy and

helps protect the body from sudden changes

in outside temperature

Functions:• provide energy• carry certain vitamins• make food taste good• helps you feel full after eating

Types:

• saturated fatty acids: meat and dairy

• unsaturated fatty acids:– monounsaturated: canola oil, olive oil, peanut oil– polyunsaturated: corn oil, safflower oil, sunflower oil

• trans fatty acids: shortening, margarine

Sources of FatVisible:

• margarine

• butter

• fat/skin on meat

Invisible

• eggs

• baked products

►saturated fats are solid at room temperature

►unsaturated fats are liquid at room temperature

PROTEINcomposed of carbon, hydrogen, oxygen and nitrogen,

body uses it for growth and maintenance

Functions:

• growth maintenance and repair of tissues

• provide energy

Made up of 20 amino acids (one of the building blocks of protein)

2 types of amino acids:

• essential– 9 that the body cannot make, must get from food

• nonessential– 11 that the body makes

Complete Protein• contain all 9 essential amino acids• sources: animal foods and soybean• supports growth and maintenance of body tissue

Types of Protein

Incomplete Protein• missing one or more essential amino acids• will not support growth and maintenance of body

tissues• sources: plant foods

Types of Protein

Sources of Protein• lean meats• poultry• fish• milk• cheese• eggs• dry beans/peas• nuts• grains

VITAMINSnutrients that don’t provide energy or build body tissue,

but help regulate these and other body processes

Types of Vitamins

Fat Soluble (A, D, E, K)

• dissolve in fat

• can build up in the body and be dangerous

Water Soluble (C and Bs)

• dissolve in water

• body does not store

• extra carried out in urine

Vitamin AFunction: • used to make a chemical compound in the eyes need

to adapt to darkness• promotes normal growth especially in bones and teeth• Sources:

– liver– egg yolks– whole milk– fortified dairy products– butter– fish oil

Vitamin DFunctions:

• to produce the growth of bones and teeth

• helps the body use calcium and phosphorus

Sources:

• eggs

• liver

• fatty fish

• added to milk, cereal, butter

and margarine

“The Sunshine Vitamin”

• The body can make vitamin D with exposure to the sun.

• Sunlight converts a substance in the skin

• Sun exposure is linked to 30% of all cancers.

• Limit exposure and protect the skin.

Vitamin EFunction:• dietary antioxidant that significantly reduces the

harmful effects of oxygen on normal body functions

Sources:• fats and oils• liver• eggs• whole milk• dairy foods• leafy green vegetables• whole grain breads and cereals

Vitamin K

Function:• the “blood clotting” vitamin

Sources:• leafy green vegetables• cauliflower• liver• egg yolks

Vitamin CFunction:• formation and maintenance of collagen, a protein that

is part of connective tissue• helps wounds heal and broken bones mend

Sources:• broccoli• cabbage• cantaloupe• citrus fruits• green peppers• leafy green vegetables• strawberries

Thiamin (B1)Function:• helps the body release energy from food• promotes normal appetite (a desire to eat) and digestion• keeps the nervous system healthy and prevent irritability

Sources:• nearly all foods except fats, oils and refined sugars contain

some thiamin.• no single food is high in thiamin• wheat germ• pork products• legumes• whole grains• enriched cereals

Riboflavin (B2)Function:• helps cells use oxygen • help keep skin, tongue and lips normal

Source:• organ meats: heart and liver• milk and milk products• eggs• oysters• leafy green vegetables• whole grain and enriched cereal products

Niacin (B3)Function:• keeps the nervous system, mouth, skin,

tongue, and digestive tract healthySources:• muscle meats• poultry• peanuts/peanut butter

Pantothenic Acid (B5)Function:• promotes growth and helps the body make cholesterolSources:• organ meats: heart and liver• yeast• egg yolks• brand• wheat germ• dry beans• milk

B6 (Pyridoxine)Function: • helps nerve tissue function normally• plays a role in the regeneration of red blood

cellsSources:• muscle meats• liver• vegetables• whole grain cereals

Biotin (B7)Function:• needed for the breakdown of fats, carbohydrates

and proteins

Sources:• kidney and liver• chicken• eggs• milk

Folate/Folic Acid (B9)Function:• especially important in the diets of pregnant womenSources:• asparagus• broccoli • dry beans and peas• liver• yogurt• bananas• oranges• strawberries• whole grain cereals

B12 (Cobalamin) Function:• helps in functioning of cells in the bone marrow,

nervous system and intestineSources:• animal protein foods: meat, fish, milk, eggs, cheese

• fortified cereals and breakfast foods

Plant foods do not contain B12, strict vegetarians should take a supplement.

Anatomy of a Grain

MINERALSregulate body processes, or become part

of the body tissue

Macrominerals

• Needed in the diet in amounts of 100 or more milligrams each day– calcium– phosphorus– magnesium– sodium– chlorine– potassium

CalciumFunction:• combines with phosphorus to build and

strengthen bones and teethSources:• milk and milk products

Consume foods high in calcium to prevent osteoporosis (a condition caused by a calcium deficiency which results in porous brittle bones and a

loss in bone density) as you age.

PhosphorusFunction:• works with calcium to strengthen bones and teethSources:• milk and milk products• meat• poultry• fish• eggs

MagnesiumFunction:• helps cells use proteins, fats, and carbs to

produce energy• regulate the body’s temperatureSources:• whole grains• nuts• beans• meat • dark green leafy vegetables

Sodium, Chlorine and PotassiumFunction:• maintain the acid-alkali balance in the body

Sources:• bananas (potassium)

• table salt (sodium and chlorine)– the RDA for sodium is a maximum of 2,400 mg per day – this equates to 1 teaspoon of table salt per day

= 2,400mg

Microminerals • also called trace elements (elements or needed in

very small amounts)

• these minerals have not been shown to pose a great concern in the diets of most people in the US– fluorine– iron– zinc– iodine

Fluorine/FluorideFunction:• the development and protection of teeth

Sources:• drinking water

– where available

• toothpaste

Captain Fluoride

IronFunction:• combines with protein to form hemoglobin, which is

the protein pigment in red blood cells that

takes oxygen from the lungs and carries

it to cells throughout the body

Sources:• liver• spinach• salmon

Deficiencies:• anemia

– common in women and children

ZincFunction:• helps wounds heal and aids the functioning of the immune

systemSources:• meat• poultry• seafood• whole grains

IodineFunction:• the essential part of the thyroxine, a hormone produced by the thyroid gland that regulates metabolism (the process

by which living cells use nutrients in many chemical reactions that provide energy for vital processes and activities)

Sources:• iodized salt• seafood• seaweed

– nori is dried seaweed used to wrap sushi

WATERregulates all the body processes and is essential to life

• People can live more than a month without food, but only a few days without water.

• Between 50 and 75 percent of your body weight is water.

• It is found both inside and outside all your cells.

Function:

• aids in digestion and cell growth and maintenance

• lubricates joints

• regulates body temperature

Sources:• about 54% comes from the liquid you drink such

as coffee, tea, juice, soda, etc.• about 37% from water intake• the rest from various foods containing water

such as lettuce and when the body releases energy for carbs, fats and proteins

Water Requirements• Some nutrition experts suggest and easy way

to figure your daily water needs:

body weight divided by two=oz of daily fluid intake

Ex. 160 lb person should drink 80 oz of fluid/daily

More water is need by those suffering from fever, diarrhea, high-protein diets and

living in hot climates.

Digestion(the process by which the body breaks down food into useable nutrients)

• The digestive process begins in the mouth when chewed food mixes with saliva (a mucus and enzyme containing liquid secreted by the mouth that begins to break down starches and makes food easier to swallow)

• The swallowed food enters the esophagus, which runs from the mouth to the stomach.

• The stomach churns the food and mixes it with gastric acid.• In the small intestine, absorption(the passage of nutrients from the

gastrointestinal tract into either the blood or the tissue fluid surrounding the cell)

takes place• In the large intestine, some of the water and electrolytes are

removed from the food, then it travels to the colon.• Solid waste is then stored in the rectum until it is excreted via

the anus.

1.7 Explain MyPyramid including divisions, physical activity and recommended serving allowances

• The food guide pyramid was revised

April 19,2005

• The following website will be used to study this revision

• www.mypyramid.gov

*See separate “MyPyramid” Powerpoint

1.8 Name careers related to nutrition and weight control

• Dietician– food service– hospital– education– research

• Personal Trainer

• Fitness Instructor– aerobics– pilates– yoga

• Sports medicine