Nutrition and Health Chapter 10  What do you think of when you hear the word nutrition?  Answer: the process by which the body takes in and uses food.  What do you demonstrate when you make a healthful food choice?  Answer: the impact of health behaviors on the body.

What influences your food choices?  Answer: taste of course! Think of some examples……..  What is the difference between hunger and appetite?  Answer: hunger is a physical drive that protects you from starvation.

How do you know when you are hungry?  When the stomach is empty, the walls contract, stimulating nerve endings. The nerves send a signal to the brain that the body needs food.  When food is reached in the stomach, it stretches and the nerve endings are no longer stimulated.  So where does appetite fall into the picture?  Answer: social aspect, emotional needs, boredom!!!!!

To survive…….  The human body needs nutrients found in foods. These nutrients are classified into six groups: 1.Carbohydrates 2.Proteins 3.Fats 4.Vitamins 5.Minerals 6.Water

Nutrients that give us energy…..  Protein – 10-20% in diet  Carbohydrates – 50-60%  Fats – 20-30% (10% saturated fat)

How Does Food Give Us Energy?  Food we eat is used for growth, tissue repair, and energy.  GLUCOSE is sugar that the cells use for energy. (blood sugar)  If the body’s need for glucose and glycogen has been met, extra calories are stored as fat.

Good vs. Bad Carbs.  What are the best type of carbs for you to eat? COMPLEX CARBOHYDRATES  Provide long lasting energy  More nutrient dense  Ex. Whole-grains, potatoes, seeds, nuts,  Simple Carbohydrates  Are sugars  Such as fructose and lactose  Most common is sucrose  It is a natural sugar, not processed.  Eventually refined to make table sugar.

All carbs are not created equal  Your body processes different carbs in different ways.  High “glycemic index” carbs (simple sugars ex. Soda, syrup, milk) rapidly shoot up blood sugar (glucose)  Low “glycemic index” carbs (complex sugars ex. Whole grains, potatoes, nuts) cause a more gradual, moderate rise in glucose.

What is the important of fiber?  Aids in digestion. Helps move food through the digestive system.  Reduces blood cholesterol levels, which reduces the risk of heart disease.

3 Types of Fat  Unsaturated = Vegetable oils, nuts and seeds. Consumption may decrease risk of heart disease  Saturated = Found mostly in animal based foods such as meat and dairy products.  Trans fats= Formed through process of hydrogenation= vegetable oils hardening. As it hardens fat becomes saturated. (LDL)

Saturated v. Unsaturated  Sources of unsaturated (heart healthy) fat include plant oils, fish oils, and nuts.  Saturated fats are typically animal sources such as red meat, mayonnaise, and lard.  Saturated fats raise cholesterol and increase plaque buildup on arteries thus increasing risk of heart disease and stroke.

Cont.  Unsaturated fat is considered “good” fat because it raises HDL “good cholesterol.”  HDL helps to remove plaque buildup by taking cholesterol back to the liver for excretion.

Why do we need fat?  Energy Reserve  Store Vitamins (ex. A, D, E, and K)  Insulation  Builds brain cells/nerve tissues.

Proteins  Building block for muscles, hair, blood, nails, and internal organs.  Complete = essential amino acids (fish, meat, poultry, eggs, milk, yogurt  Imcomplete = protein in plant sources (beans, peas, nuts, and whole grains)  Vegetarian sources include nuts, whole grains, soy, and beans.