Lesson 9.3 Nutrition & Caloric Intake

Nutritionist – scientist who study nutrients in food and have grouped foods with similar nutrients.

Balanced diet – diet containing all the nutrients necessary for good health.

Food guide pyramid is a guide of groupings for a balanced diet.

Grouping #1 Food pyramid:

Breads, cereals, and grainsFoundationAre your carbohydrates6-11 servings a day or 6 oz.Whole grain breads, brown rice, or enriched pastas

Grouping #2 Food pyramid:Vegetables

Dark green & yellow provide carotenoids convert to Vit. ATomatoes & green peppers = Vit. CMagnesium and B-complex3 - 5 servings a day or 2.5 cups

Grouping #3 Food pyramid:Fruits

Apricots & cantaloupes – Vit A.Citrus fruits vit. CFiber2 - 4 servings a dayor 2 cups

Grouping #4 Food pyramid:

Milk/Milk ProductsCalcium, protein, fat-soluble vitamins such as Vit. DUnder age 25 shouldinclude at least 3 servings/ a day or 3 cupsLow fat or skim

Grouping #5 Food pyramid:

Meats/Protein FoodsLean meat, fish, seafood, poultry, eggs, nuts, legumesBest to eat in three meals3 servings/ a dayor 5.5 oz

Grouping #6 Food pyramid:

Fats, oils, and sweetsAmericans eat too muchShould be limited in dietOverage can lead to obesity and heart diseaseEat unsaturated oilsEat sweets and fried foods in moderation/use sparingly

High-calorie foods produce a lot of energy (fats and oils)

Low-calorie foods produce little energy(carbs and protein)

The energy value of food is measured in units of heat energy.

Calorie = amount of heat needed to raise temp. of 1 liter water 1 degree Celsius

Calorimeter = device used to measure the energy content of foods.

Metabolism = sum of all body activities related to the use of food and oxygen.

Basal metabolism = lowest metabolism, when you are at rest (BMR)

Respiration Calorimeter is used with BMR to determine total Calories a person needs per day.

How many Calories/day?These are only averages.

Depends on activity level and age.

Some triathletes and ultra-endurance athletes 6000 calories per day or more just to maintain their weight!

How many Calories/day?

The average maintenance level for women in the United States is 2000-2200 calories per day.

The average for men is 2700-2900 per day.

When Calorie intake exceeds Caloric expenditure (usage) the extra is stored as fat in the adipose cells.

Obese is when you weigh 20% more than you should due to excessive fat.

Weight loss:Stay away from fad diets.

Reduce Caloric intake to 1500 – 1800 Calories/day

Eat high carbs/low fat diet

EXERCISE!!

Artificial food additives/preservatives:

Preservatives – prevent food from spoiling

Coloring agents – added for pleasing color

Low-calorie sweeteners – sweeten

Artificial food additives/preservatives:

Vitamins and minerals

Acids/bases – give desired pH

Flavor enhancers – MSG bring out flavor in food

High-dose Rodent tests used to determine safety of food additives and preservatives

Rats feed/injected with high doses over lifetime and then autopsied for tumors