Influences on Eating Patterns• Media
- advertisements- vending machine food
• Parents- role models- absence of family meals
• Body Image• Peers• Eating away from home
- making independent decisions• Erratic schedules
- reliance on convenient foods- missed meals, usually breakfast
• Frequent snacking- usually high calorie, sugar, fat and sodium
• Limited variety and adequacy
Nutrition
The science that investigates the relationship between food and its physiological functions.
The study of nutrients – compounds in foods that the body requires for proper growth, maintenance, and functioning.
The 6 essential nutrients: carbohydrates, protein, fats, vitamins, minerals, and water.
Hunger vs. Appetite
Hunger is the feeling with the physiological need to eat.
Appetite is the desire to eat, normally accompanies hunger but is more psychological than physiological
Calories
A unit of measure that indicates the amount of energy that food provides, specifically, the amount of energy required to raise the temperature of one kilogram of water by one degree Celsius.
Below is a list of the caloric content in some essential nutrients (and alcohol):
Carbohydrates = 4 calories per gramProteins = 4 calories per gramFats = 9 calories per gramAlcohol = 7 calories per gram
Fact: Excessive calorie consumption is a major factor in the obesity epidemic.
Carbohydrates A macronutrient that is the body’s universal
energy source, supplying sugar to all body cells.
Simple Carbohydrates are constructed from just one or two sugar molecules. That means they are easily digested found in fruits and also processed sugars. Ex: glucose, fructose (fruits), lactose (milk), sucrose (table sugar). When consuming simple carbohydrates, try to get them from whole foods rather than processed foods. Usually, there will be less total sugar and more vitamins, minerals, & other useful nutrients.
Complex Carbohydrates are made up of chains of multiple sugar molecules (3+); therefore, they take longer to digest. Complex carbohydrates are often referred to as starches. This excludes (glycogen and fiber). Starches are found in foods such as grains, legumes, most vegetables and some fruit.
Carbohydrates Function Your body breaks carbohydrates down into a type of
sugar called glucose. Its function is to provide energy for physiological processes such as respiration, muscle contraction and relaxation, heart rhythm and the regulation of body temperature. Roughly half of the energy required by the body is supplied by glucose and a stored carbohydrate called glycogen.
Glycogen is a reserve fuel (energy) stored in muscle and liver. (primary energy storage is fats)
- important concept for athletes Necessary for proper fat metabolism Adequate intake results in protein sparing during energy
expenditure.
Fiber (non digestible complex carbohydrate )
Often called “bulk” or “roughage” is the indigestible portion of plant foods that help move foods through the digestive system and softens stools by absorbing water.
Recommendation is 25
grams/day Source: fruits, veggies,
whole grains, high fiber
cereals, legumes and beans.
Proteins They play a role in developing and repairing bone,
muscle, skin and blood cells. Are a key element in antibodies that protect us from
disease, of enzymes that control chemical activities in the body, and hormones that regulate body functions.
Aid in the transport of iron, oxygen and nutrients to all body cells
Can be found in animal products, legumes, grains, nuts, fish, fish oil,
meat, poultry, whey powder
Amino Acids: are the building blocks that help proteins build, maintain, & repair muscle & other tissue
Complete vs Incomplete Protein Sources
Your body needs 22 different types of amino acids to function properly. Adults can synthesize 13 of those within the body (known as non-essential amino acids), but the other 9 must be obtained from food (known as essential amino acids). It’s these essential amino acids that derive the classification of protein as either complete or incomplete.
Complete Proteins
Complete Protein Sources
Complete proteins are those that contain all essential amino acids in sufficient quantity – these are typically animal-based proteins, but a few plant sources are also considered complete. A few examples are (* indicates plant-based):
· Meat
· Fish
· Dairy products (milk, yogurt, whey)
· Eggs
· Spirulina*
· Quinoa*
· Buckwheat*
· Hemp and chia seed*
Incomplete Proteins
Incomplete Protein Sources
Incomplete proteins are those that don’t contain all 9 essential amino acids, or don’t in sufficient quantity to meet the body’s needs, and must be supplemented with other proteins. These include:
· Nuts & seeds
· Legumes
· Grains
· Vegetables
Fats (lipids) Play a role in maintaining healthy skin
and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell functions.
They make food taste better Provide energy in
the absence of carbohydrates
Carry fat-soluble vitamins A,D,E, and K to the cells
FAT – The Good vs. The Bad
Unsaturated (The Good) Liquid at room temperature monounsaturated fatty acids
- olive, canola, and peanut oil,
nuts, avocados
polyunsaturated fatty acids
- vegetable seeds and oils,
nuts, fatty fish
lower blood cholesterol when
substituted for saturated fat
Saturated (The Bad) Solid at room temperature saturated fatty acids
- animal foods and bakery
products
- palm, palm kernel, and
coconut oil, butter trans-fatty acids
- stick margarine, shortening,
commercial frying fat
- snack foods made with
partially-hydrogenated
vegetable oil raise blood cholesterol
Vitamins( Water Soluble & Fat Soluble)
Essential organic compounds that promote growth and reproduction and help maintain life and health.
Thiamin, riboflavin, niacin
-carbohydrate metabolism
Vitamin A, C, E
-healthy new cells and skin
Vitamin D- skeletal growth
Folic Acid
- prevention of neural tube defects
and reduced heart disease risk
Minerals
Inorganic, indestructible elements that aid the body’s processes
Without minerals, vitamins cannot be absorbed Some are needed in larger amounts
Sodium, calcium, phosphorus, magnesium, potassium, sulfur and chloride
Some are needed in smaller amounts Iron, zinc, manganese, copper, iodine, and cobalt
Water A person can only survive a few days without water Between 50-60% of total body weight is water Responsible for bathing cells, aids in fluid and electrolyte balance,
maintains pH balance and transports molecules and cells throughout the body
Major component of blood, which carries oxygen and nutrients to the body
A person should drink a minimum of
half their wt. in oz and a maximum
of their wt in oz (ex: 100lb person
drinks 50-100 oz. per day). Acts as a coolant for the body.
Vegetarianism(People who avoid animal flesh - meat, fish, poultry)
Vegans – only plant sources – fruits, veggies, legumes (beans, peas)
grains, seeds & nuts. Lacto – eat dairy
products in addition to
plant sources. Lacto-ovo – include
dairy products & eggs as
well as plant sources Pesco – avoid red meat and chicken
but will eat seafood, dairy products, & eggs. Flexitarians – may avoid only red meat, or may eat animal
based foods once or twice a week.
Food Intolerance
Occurs with people who lack certain digestive chemicals and suffer adverse effects when they consume substances that their body has difficulty in breaking down. Common examples include lactose, food
additives, sulfites, and MSG
Organic Foods
Foods that are grown without the use of pesticides or chemicals.
Can generally be more expensive than non-
organic foods but are
but are healthier.
Whole Foods
Definition: Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Whole foods typically do not contain added salt, carbohydrates, or fat.
Examples: whole foods include unpolished grains, beans, fruits, vegetables, and animal products, including meats and non-homogenized dairy products.
Super Food
Definition: A nutrient-rich food considered to be especially beneficial for health and well-being.
Examples: would be quinoa, blueberries, salmon, goji berries, acai berries, spirulina, honey, etc…
National Dietary GoalsEat the proper number of servings from the food groups.
Consume no more that 60 grams of total fat and no more than 20 grams of saturated fat per day.
Balance caloric intake with caloric expenditure.
Keep sodium intake under 2400 mg per day.
Diet should be 50-55% carbohydrates, 30% good fat, and 15% protein.
Consume 64 oz. or half your body weight (in oz.) of water per day.
Avoid processed sugar.
Moderate intake of alcohol
Consume 25 grams of fiber per day.
Body Mass Index
Weight in Pounds Height in inches squared 703
BMI Standards:
Below 18.5 --- underweight18.6 to 24.9 --- normal25.0 to 29.9 --- overweight30.0 to 39.9 --- obese40 and above --- morbidly obese
Body Fat Percent Healthy Range:
Girls - 18-22%Boys - 10-14%
Eating Disorders
• “Eating” refers to-eating habits, weight control practices, and attitudes aboutweight and body image
• “Disorder” refers to -loss of self control
-obsession, anxiety, and guilt-alienation from self and others-physiological imbalances
Eating Disorders
Anorexia Nervosa Refusal to maintain
appropriate weight Intense fear of body fat
and weight gain Distorted body image Loss of 3 consecutive
menstrual periods Concern with body wt.
Bulimia Nervosa Repeated episodes of bingeing
and purging Feeling out of control Purging after binging Frequent dieting Extreme concern with body
weight and shape
Binge Eating• Constant eating or eating large quantities during a sitting.• BED sufferers do not have the love for food that most compulsive
orders do.• Like anorexics and bulimics, binge eaters are ashamed of their
bodies and generally embarrassed about their eating habits.
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