NUTRITION AND YOUR HEALTH

Chapter 5

WHY DO WE EAT???

Physiological

Your body’s NEED for food

HUNGER Natural drive that

protects you from starvation

Is your brain’s signal that your body needs replenishing

Psychological

Your body’s DESIRE for food

APPETITE A desire, rather than a

need to eat Is a learned response

and is shaped by your environment and your emotions

ENVIRONMENT

Cultural heritage – foods you associate with parties, holidays, background or religion

Family – what you ate as a child…what you like/dislike

Social Relationships – trying new foods due to exposure to other people…is a social practice (focus of many social gatherings)

Media Messages – advertisements…influences your food choices…many are misleading (low in fat, but high in calories)

Your Lifestyle – time and money are huge factors in what you eat

YOUR NUTRITION

Nutrients

Substances in food that your body needs to function properly so that it is able to grow, repair itself and to supply you with energy\

Are obtained from food during digestion

Will effect all sides of the Health Triangle

PERSONAL HEALTH INVENTORY P.95

NUTRIENTS

ESSENTIAL NUTRIENTS nutrients that your body can not make OR can not make in sufficient enough amounts

6 Classes of Essential Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

CARBOHYDRATES

Starches and sugars mainly from plant food

Gives your body most of the energy that it needs

55-65% of your calories should come from complex carbs

4 calories per gram

TWO TYPES OF CARBOHYDRATES

SIMPLE Sugars Fructose (Fruit) Maltose (grain) Lactose (milk) Sucrose (table sugar)

COMPLEX Starchy foods Rice Grain Seeds/Nuts Legumes (peas…beans) Tubers (potatoes…yams...etc)

Still feel hungry

WHY DO WE NEED CARBS?

GLUCOSE a simple sugar that is your body’s chief fuel…”Blood Sugar” – Ready source of fuel

It is stored in cells and used as the body needs energy. Broken down into simple chemicals and the liver converts it to

glycogen

GLYOCOGEN – unbroken down sugar source in foods If the glucose is not used right away it is stored in the liver

and muscles as GLYCOGEN….when it is needed it converts back to Glucose and is your ready source of fuel

If more Glucose is present than can be used or stored in the muscles/liver then it is stored as ADIPOSE (aka FAT)

Pg. 102

Sugar is a major cause of Hyperactivity

Symptoms – excitability, learning disability, short attention span and emotional instability.

Food additives is another cause.

FATS

Nutrients that supply food energy in compact form Deliver TWICE the amount of energy than Carbs or Proteins (9

calories per gram)

Your body actually needs some fat to function normally Provides insulation Protects vital organs

Three types SaturatedUnsaturated Trans

Composed of LIPIDS Fatty substance that does not dissolve in water

CHOLESTEROL

Fatty, wax like substance that is produced in the liver of all animals…found only in foods of animal origin

Uses: Production of hormones Vitamin D Protective sheath around nerve fibers Helps liver make bile for digestion

CHOLESTEROL (cont)

LIPOPROTEINS Carry cholesterol around the body

3 Types HDL – High Density Lipoprotein LDL- Low Density Lipoprotein VLDL- Very Low Density Lipoprotein

CHOLESTEROL (cont)

HDL “Good Cholesterol” Similar to lead pellets

LDL & VLDL Linked to health

problems “Bad Cholesterol” Similar to

marshmallows

ARTERIOSCLEROSIS Hardening of the

arteries

SATURATED FATS

Fats considered to be SATURATED when the fatty acids are holding all of the Hydrogen that it possibly can

Usually solid at room temperature Animal Fat Tropical Fat Beef Pork Egg Yolks Dairy

UNSATURATED FAT

Fatty acid that is missing one or more Hydrogen atoms

Become liquid at room temperature

Vegetable Fats Olive Oil Canola, Soybean, Corn, Cottonseed Oil

HYDROGENATION (ADDING HYDROGEN TOUNSATURATED FATS) CREATES TRANS FAT

Trans Fat – trans–isomer fatty acid

(s). Trans fats may be monounsaturated or polyunsaturated.

Most trans fats consumed today are created industrially in partial hydrogenation of plant oils

Another name for trans fats is “partially hydrogenated oils

Why do some companies use trans fats?Companies like using trans fats in their foods because they’re easy to use, inexpensive to produce and last a long time.  Trans fats give foods a desirable taste and texture.  Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers.

Trans fat con’t

How do trans fats affect my health? Trans fats raise your bad (LDL) cholesterol levels and lower your

good (HDL) cholesterol levels.  Eating trans fats increases your risk of developing heart disease

and stroke.  It’s also associated with a higher risk of developing type

2 diabetes. What foods contain trans fats? Trans fats can be found in many foods – but especially in fried foods like

French fries and doughnuts, and baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and stick margarines and shortenings.  You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.”

Trans video

UNSATURATED FATS (cont)

MONOUNSATURATED

Fish and Vegetable Oil

Decreases the amount of cholesterol

Excreted by solid waste

POLYUNSATURATED

Soybean Oil

Nuts…Seeds

Decreases the amount of cholesterol

PROTEINS

Nutrients that help build and maintain body tissues Provide 4 calories per gram

2nd most abundant substance in the body Cells are continuously replaced….you will

need protein throughout your entire life

Found in: Muscle…Bone Cartilage…Skin Blood…Lymph System

ESSENTIAL AMINO ACIDS

There are 8 of them Your diet must supply these Amino Acids for

your body to make hundreds of different proteins

COMPLETE VS INCOMPLETE PROTEINS

COMPLETE PROTEINS

contain all the 8 Essential Amino Acids

Fish, Meat, Eggs, Milk , Poultry

INCOMPLETE PROTEINS Contain SOME of the

Essential Amino Acids Plant foods, Grains,

Seeds, Peas and Beans

HOW MUCH PROTEIN DO YOU NEED???

Is determined by your AGE and your ideal WEIGHT/SIZE

For those between 15 and 18 years old.

AGE(.39) x ideal body weight This will give you your recommended daily grams

of protein 4 calories per gram 10-15% of caloric intake (protein) 10-20% not more than 30% (fats) 55-65% (carbs)

VITAMINS

Compounds that regulate vital body processes (digestion, absorption and metabolism)

Are called MICRONUTRIENTS because they are only needed in small amounts

13 Vitamins essential for body functions

Are necessary for growth and maintenance of life but are NOT a source of energy Directs the way food is distributed throughout the

body

TWO MAIN GROUPS OF VITAMINS

Water Soluble B & C Vitamins

Fruits & Vegetables

Will dissolve in water Cooking causes a

loss of the vitamin benefit

Continuously washed out of the body through urine and sweat

Fat Soluble A, D, E & K Meats & Oils Less likely to be lost in

cooking Accumulate in fatty

tissue…can lead to a build-up which has a toxic effect

Deficiencies are slower to materialize than in water soluble vitamins

MINERALS

Inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes

Are considered to be Micronutrients

TRACE MINERALS Ones your body needs in small amounts

Iron….Iodine…Copper IODINE is especially important for teens

Minerals con’t

Iron is especially important during the teen years.

CALCIUM

Maintains and develops your bone strength

Aids in MUSCLE

CONTRACTIONS BLOOD CLOTTING NERVOUS SYSTEM

FUNCTION

Sources: Milk…Dairy…Leafy

Green vegetables…Salmon

Side Effects of Calcium Deficiency: Weakening of your

skeletal system (more prone to fractures)

Poor bone density Osteoporosis

Bones become brittle and weak

OSTEOPOROSIS

WATER

Makes up the greatest percentage of your body

Carries nutrients and transports waste from your blood through plasma

Water Lubricates: Joints Mucous Membranes

WATER (cont)

Will lose water through Perspiration (sweating) Aides in cooling you down Prevents the buildup of internal heat

Will enable you to: Swallow Digest Foods Absorb Nutrients Eliminates Waste

WATER

Your body will use 10 cups of water per day

You can replace this water by drinking: Juice Milk Water

Should drink about six to eight cups of water per day

More water is lost when you perspire (hot days…exercising…fever) Will need to increase

water intake under these conditions

Eating Disorders

Refer to page 141

Daily actions can sometimes result in long-term eating disorders.

Anorexia Nervosa

Anorexia = without appetite Nervosa = nervous origin Definition – the irrational fear of becoming

obese. It results in severe weight loss from self-induced starvation.

A psychological disorder with emotional and physical consequences.

Anorexia con’t

Signs: Low caloric intake Obsession with exercise Emotional problems Unnatural interest in food Unrealistic or distorted sense of body image Denial Obsessive compulsive

Anorexia con’t

Physical Symptoms

Extreme weight loss Constipation Hormonal changes Heart Damage Impaired immune

function Decreased heart rate Death can result

Anorexia

Anorexia

Anorexia video

Looks Deceiving

Bulimia Nervosa

Cycles of overeating are followed by some form of purging or clearing of the digestive tract.

Leads to: Dehydration Tooth decay Stomach tissue damage Esophagus damage Damage to blood composition

Laxatives interfere with digestion