Nutrition

Objectives I can define key terms such as nutrition, nutrient, and cholesterol. I can identify the essential nutrients. To take an intrinsic look at the types of food we are consuming and properly categorize them. I understand the obesity epidemic and can identify some of the major factors that have contributed to our current state.

Nutrition Definition: The science of food and how the body uses it in health and disease.

Nutrition Diet is the sum of food you eat. Let’s talk about the food you eat…

What is a NUTRIENT? Brainstorm with your seat buddy what you think a nutrient is. Be prepared to share your definition.

Nutrients Substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs.

What are the essential nutrients? Proteins Carbohydrates Fats Vitamins Minerals Water Fiber

What is a Calorie?

Proteins Proteins (4 calories/gram) Function: Helps your body grow, repair itself, and fight disease; it can also provide energy if needed.

Carbohydrates Carbohydrates (4 calories/gram) -Function: Body’s main source of energy.

Are all carbs bad? Simply put, NO!!!!! Complex Carbohydrates- comprised of starch and fiber and are released gradually, providing a steady source of energy. They make us feel full and satisfied and are easily broken down to release energy. Simple Carbohydrates- mostly made of sugar, which releases too quickly, almost violently into our bodies, causing “sugar highs” and then “crashes.” They also tend to leave us feeling hungry, so we eat more.

Examples of types of carbohydrates

Fats Fats (9 Calories/Gram) -Function: Supply energy; insulate, support and cushion organs

Vitamins Function: Help regulate body processes

Minerals -Function: Help regulate body functions while others become part of body tissues.

Water Function: Makes up 50- 70% of body weight; transports chemicals; regulates temperature; removes waste products

The secret nutrient… Fiber What is it? Non-digestible part of plant foods Why is it so important? Promotes a healthy digestive system Helps us maintain a healthy body weight Helps prevent some diseases

Not all Fiber is Created Equal Insoluble Fiber Keeps you “regular” Found in whole wheat products, bran, nuts, and many vegetables Soluble Fiber “Heart Healthy” Found in oats, peas, beans, apples, citrus fruits, and carrots We need BOTH!!

How much fiber do we need? Males (14-50 years old) = 38 grams/day Females (9-50 years old) = 25 grams/day On average we need about 14 grams of fiber per 1000 calories (e.g. for a 2000 calorie diet: 14 x 2 = 28 grams)

It is recommended you eat 2,400 mg or less/ day! Sodium… Excess sodium increases blood pressure because it holds excess fluid in the body, and that creates an added burden on the heart. Too much sodium will increase your risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. More than 75 percent of the sodium Americans eat comes from some processed, prepackaged and restaurant foods, not from the salt shaker. It is recommended you eat 2,400 mg or less/ day!

A waxy substance found in every cell of humans and animals Cholesterol A waxy substance found in every cell of humans and animals

Two Types of cholesterol LDL (Low-Density Lipoprotein) = BAD Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls HDL (High-Density Lipoprotein)= GOOD Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

How can we avoid having high cholesterol? Eating a healthy diet, filled with lean meats, fruits, vegetables and whole grains. Limiting the amount of junk food (bad fats) in our diet. Being physically active. Making “better” food choices.

Obesity Obesity is defined as having an excessive amount of body fat and a Body Mass Index (BMI) of 30 or above. It is projected that by 2030, more than half of Americans will be obese. What has caused this epidemic?????? https://www.youtube.com/watch?v=h0z D1gj0pXk

Questions from the video What has caused the obesity epidemic? Technology, lack of time, hidden sugars, fast food, sedentary lifestyles, change in occupations (sitting at a desk all day), anything else? What is metabolic syndrome? Metabolic syndrome is the name for a group of risk factors that raises your risk for heart disease and other health problems, such as type 2 diabetes, and hypertension. Do people die from being obese? No, they die from the diseases that travel with obesity.

Even More…

Obesity and Teens In the past 30 years, childhood obesity has more than doubled in children and quadrupled among adolescents. The percent of adolescents aged 12-19 who were obese increased from 5% in 1980 to nearly 21% in 2012. Overall, nearly one third of children and adolescents are overweight or obese.

Homework- DUE for class 1). It is IMPERATIVE you complete this assignment, as it will be used next class. You are to keep a 1 day food log consisting of EVERYTHING you eat and drink in that day (water does not need to be recorded) You must try to be accurate in your serving sizes and portions. Knowing the brand names of the food will be helpful as well, so be very SPECIFIC. Be honest in what you eat and how much- it will help you!

Conclusion You should know what you are consuming in your diet. What are the essential nutrients? What are some factors that have contributed to our obesity epidemic? What are the negative effects of the obesity epidemic?