1. Nutrition and Dieting

2. Digestion
Digestion starts at the mouth. Teeth break down the food mixing it with saliva
From mouth, food travels down the throat to the esophagus
Esophagus: muscular tube extending from the end of the throat to the stomach
From esophagus, food travels into the stomach
Stomach: sac like organ that mixes and grinds up food using acidic acids and enzymes, turning food into a liquid or paste

3. Digestion Continued..
From stomach, food moves into the small intestine
Small Intestine: loosely coiled up tube (20 ft. long) within the abdomen / collects nutrients from food along with breaking down food using enzymes from liver and pancreas
Colon (Large Intestine): 5-6 feet in length, attached from small intestine to rectum. Waste leftover from the digestion in the small intestine is stored for “number 2”
Stool leaves colon and travels through rectum and anus

4. Nutritional Needs – Food and Energy
Nutrients in food are substances needed in the body to regulate bodily functions, promote growth, repair body tissues and obtain energy
Body requires 40 different nutrients
Energy is needed within the body for everything you do (breathing, studying, running, etc.)
When the body uses nutrients in food they are broken down or burned, resulting in heat energy being released
This heat energy released when nutrients are burned is measured in units called calories
More calories a food has, more energy it contains

5. Nutritional Needs – Food and Energy
Every person has different caloric needs depending on your activity levels, your basal metabolic rate (BMR) and metabolism
BMR – rate at which you use energy when you are completely at rest, varies according to age, sex, weight, and body size
To maintain good health, the number of calories you eat daily should match the daily calorie needs of your body
Example: Too many calories versus energy output causes weight gain / too few calories versus energy output causes weight loss
Well rounded diet and daily physical activity can prevent weight gain

6. Calculate BMR
The BMR equation for the average American woman is: (4.7 x your height in inches) + (4.35 x your weight in pounds) - (4.7 x your age in years). Add 655 to this total for the BMR
The BMR equation for the average American man is: (12.7 x your height in inches) + (6.23 x your weight in pounds) - (6.8 x your age in years). Add 66 to the total for the BMR
Calculate your BMR

7. Six Basic Nutrients: Carbohydrates
Carbohydrates are broken down into two nutrients: sugars and starches
Sugars: simple carbohydrates found in fruits, vegetables, and milk / can be linked together to form complex
Starch: complex carbohydrate found in plant food, such as potatoes
Digestive system breaks starch into simple sugars called glucose to be absorbed into bloodstream
Excess glucose is stored in cells as glycogen until needed
Consumption of too much carbohydrates which cannot be stored as glycogen, body stores excess in the form of fat
Half of calories should come from the starch form of carbohydrates
Starchy carbs are found in bread/pasta contain a variety of nutrients
Sugary carbohydrates, found in candy and soft drinks, have little to no nutrients

8. Six Basic Nutrients: Fats
Fats have the most energy content out of all nutrients / Form part of the structure of your cells
Recommended no more than 30 percent of calories come from fats
Classified as Saturated or Unsaturated
Saturated: animal fat in beef, port, chicken, lamb, butter
Unsaturated: liquid at room temp / examples: vegetables, nuts, seeds
Diets high in saturated fat lead to elevated levels of cholesterol which can lead to heart disease
Diets high in unsaturated fat have lower levels of cholesterol

9. Six Essential Nutrients: Proteins
Like carbs and fats, proteins make up a part of every cell in the body and serve as a source of energy
Important role – growth and repair of body tissues
Proteins are made of 21 amino acids / broken down through digestion and absorbed into the bloodstream
Body needs all 21AA / Makes 12 on its own, other 9 are supplied through diet
Essential Amino Acids – 9 AA supplied through diet
Animal protein is complete protein, has all essential AA needed to make human proteins
Most plants have incomplete proteins, can be made up by combining incomplete protein foods together
Ex. Beans and rice / peanut butter and bread

10. Six Essential Nutrients: Vitamins
Vitamins: nutrients made by living things, required only in small amounts, assist in chemical reactions in the body
Some vitamins are made in the body, such as Vitamin D, but most must be supplied in the food you eat
Two classes: Fat-Soluble vitamins and Water-Soluble vitamins
Fat-Soluble – Vitamin A, D, E and K / stored by the body
Water-Soluble – Vitamin C and all B vitamins / not stored by the body

11. Six Essential Nutrients: Minerals and Water
Minerals – nutrients that occur naturally in rocks and soil, not made by living things, and required in small amounts
24 different minerals / 6 are essential
Calcium, magnesium, phosphorus, sodium, potassium, and choline
Water – 65% of your body weight is water / primary component of blood and tissue fluids
Carries dissolved waste products out of the body, helps digest food, and overall temperature regulator
When the body temperature raises due to external heat or exercise, perspiring helps your body cool down
Gives your energy, prevents headaches, flushes wastes out of the body, clears the skin by removing toxins, boosts metabolism leading to weight loss
Should consume half of your weight in ounces of water each day

12. MyPlate – Diet Recommendations

13. Diets – Vegetarian and Vegan
Vegetarian: diet includes only foods from plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts
Pros – lower risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus and some forms of cancer
Cons – No steak, do not eat meat, fish, or poultry
Vegan: In addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products
People choose to be vegan for health, environmental, and/or ethical reasons. Example - vegans feel that one promotes the meat industry by consuming eggs and dairy products.