1. Nutrition Chapter 18
Healthy Eating and Active Living

2. The study of how your body uses the food that you eat.
What is Nutrition?
The study of how your body uses the food that you eat.

3. WHAT ARE NUTRIENTS?
A nutrient is a substance that provides nourishment essential to the growth and maintenance of life.
They are obtained from food and are used in the body to provide energy and repair cellular tissues.

4. CATEGORIES OF NUTRIENTS
Carbohydrates
Fats
Proteins
Minerals
Vitamins
Water
Examples?

5. Macronutrients
The human body requires them in relatively large amounts everyday because they provide the body with energy. Water included.
Which Nutrients provide energy?

6. Carbohydrates Preferred source of food energy for your body.
Over 50% of your total daily caloric intake should come from Carb-rich foods.
Body converts carbs into a sugar called glucose which can then be used to fuel physical activity.
Glucose can also be used in the body to burn fat.
There are two types of Carbohydrates

7. Carbohydrates Simple Complex Fiber (Complex Carb)
Aka sugars – found in fruit, milk, and yogurts
Also found in soft drinks, candy and baked goods
Provides a quick source of energy because they can easily be digested and absorbed into the bloodstream
Complex
Come from starches found in grain products (pasta, bread, rice), vegetables and legumes (beans, peas, lentils)
Made of long chains of glucose molecules
This means the body takes longer to break them down
They provide a slow, steady source of energy
Fiber (Complex Carb)
Cannot be digested and is not a source of calories.
Helps take cancer causing chemicals out of the body
Helps remove cholesterol
Weight management (makes you feel full)
Sources include whole grain products, vegetables, fruits and legumes.
Carbohydrates

8. PROTEINS
Found in all cells of the body: muscles, tendons, hair, skin and nails.
Building blocks of enzymes that help with digestion, fighting infections and building blood.
Play a role in sight, hearing taste and smell.
Can act as energy source if body is short of carbs.
Made up of amino acids.
There are 20 different amino acids.
The body produces 11 – called non essential.
The other 9 come from food – called essential.

9. Protein High quality protein sources:
Foods that contain all 9 essential a.a
Examples: eggs, meat, fish and milk products.
Low quality protein sources:
Foods that are lacking in one or more essential a.a.
Examples: cereals, grain products, legumes and nuts.

10. Fats
Fats are a concentrated source of energy and are especially useful during prolonged physical activity.
Scientific name is lipid
Fats are NOT BAD.
They help with absorption of fat-soluble vitamins.
Too many high fat foods can increase the risk of heart disease, diabetes, obesity and cancer.

11. Fats
Do play an important role in maintaining good health – however, moderation and planning is required.
IMPORTANT: you should always try to choose high fat foods that also provide nutrients. (granola bars, peanut butter, cheese, meats) rather than higher fat, less nutritious foods. (hot dogs, french fries, potato chips)

12. Micronutrients
Are essential nutrients needed by our body in SMALL amounts.
Consists of vitamins and minerals
They do not provide energy or calories.
They help the body utilize the energy provided by.... (what?)

13. Vitamins Two Types: Water-soluble Fat-soluble
Vitamins are chemicals that the body needs to build and maintain its cells and to release energy from macronutrients
Water-soluble
Our bodies cannot store these types of vitamins
Therefore, we need to eat foods that contain these vitamins on a daily basis.
Examples?
Fat-soluble
These are absorbed in the small intestine and then stored in the liver.
Smaller amounts are required in the body.
Example: Vitamin D – it helps maintain strong bones because it aids in the absorption of calcium. It can be made in your skin when exposed to sunlight
Vitamins

14. Minerals Help the body get energy from macronutrients.
Help make bones, protein and blood.
They are inorganic substances needed by the body for good health.
Which mineral is important for bones and teeth? How about for carrying red blood cells?

15. Electrolytes
Electrolytes are minerals that carry an electrical charge when dissolved in the body. They are in all the fluids in your body.
They balance fluid levels, maintain blood pressure and conduct nerve impulses.
3 types:
Sodium (from salt)
Chloride (from salt)
Potassium (from vegetables and fruit)

16. Calories
What are calories?
What did you say?

17. Calorie
Is a unit to measure how much energy we get from the three energy nutrients. (Which are?)
It is a measure of heat – technically, it is the amount of energy needed to raise the temperature of 1 gram of pure water by 1 degree Celsius.
Calorie is actually called kilocalorie (1000 calories)
3500 calories is equal to 1 pound of fat

18. Calorie The three energy nutrients supply energy in different ways:
1 gram of CHO = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
General recommendations of calorie consumption:
45-65% from carbohydrates
10-35% from protein
20-35% from fats

19. Healthy Calories
When eating, we should always work on substituting unhealthy with healthy food choices.
Examples: ??

20. ENERGY BALANCE EQUATION
The key to achieving and maintaining a healthy body weight is to balance our energy intake with our energy expenditure over the course of a day.
Calorie intake = energy in
Calories burned = energy expenditure

21. Energy Balance Equation
What is neutral energy balance?
What is negative energy balance?
What is positive energy balance?
Which causes weight loss?
Why are physically active people less likely to be overweight or obese?

22. Understanding Your Caloric Need
No two people are exactly alike, therefore different amounts of calories are needed each day.
What influences your total daily caloric need/RMR?
Gender
Body size
Genetics
Age
Physical activity level

23. Harris Benedict Formula
A formula that estimates the amount of energy your body use when it is at rest.
This is known as resting metabolic rate (RMR)
Estimating RMR
RMR = wt(kg) x 24.2 for males
RMR = wt(kg) x 22 for females

24. Harris Benedict Formula
Used to more accurately estimate an individual's RMR.
RMR for males = (5 x ht in cm) + (13.7 x wt in kg) – (6.8 x age in years)
RMR for females = (1.9 x ht in cm) + (9.5 x wt in kg) – (4.7 x age in years)

25. Harris Benedict Equation Example

26. Understanding Vegetarian Eating
Vegetarianism is a describes many different types of eating styles that emphasize vegetables, grains, fruits, nuts and seeds.
Lacto-ovo vegetarian:
Will eat eggs, milk and milk products
Vegan vegetarian:
Will eliminate the above foods along with honey, wine, and refuse to wear or use leather, wool or fur clothing. Therefore, vegans do not eat or use anything that comes from or is made from an animal.

27. What do Vegetarians eat
They find substitutes in foods other than meat sources. Their diets include vegetables and fruits, grains, legumes and soy products (such as tofu and texturized vegetable protein) nuts as a source of protein.
General rule, vegetarians should try to combine two different sources of protein each day.

28. GOING GREEN – IS EATING VEGETARIAN HEALTHIER?
A vegetarian diet may reduce the risk of:
Obesity/overweight
Heart disease
And some types of cancer
However, poorly planned or overly restrictive vegetarian diets can lead to nutritional deficiencies such as shortages in iron, calcium and zinc.
Where to learn more about vegetarian diet

29. Dietary Supplements
These are products that you take by mouth that contain a dietary ingredient and are intended to add to, or supplement the foods that you eat.
Ingredients may include:
Vitamins
Minerals
Herbs
Amino acids
Enzymes

30. Buyer Beware
Supplements are loosely regulated and it is up to the buyer to learn more about a supplement before making a purchase
Claims made by these supplements may not always be supported by scientific evidence.
Therefore, always be sceptical when ingesting

31. DO’S & DON'TS OF DIETARY SUPPLEMENTS
Do research the product before buying
Do read labels
Do tell your doctor what you plan on taking
Do report side effects immediately
Don’t believe everything that you read
Don’t buy into phrases such as “clinically proven”
Don't take more than recommended dose

32. Food over Dietary Supplements
Selecting a balanced diet is the best way to meet your energy and nutrient needs.
Think food first and if necessary consider supplements!

33. Energy Drinks
Meant to provide mental and physical stimulation for a short period of time.
Chemicals involved:
Caffeine
Taurine (an a.a)
Glucuronolactone (a carb)

34. SPORTS DRINKS VS ENERGY DRINKS
Designed to rehydrate the body during or after activity
Examples?
Energy Drinks-
Designed to keep energy up and quench thirst
Caffeine is a diuretic which may cause dehydration
Dangerous with alcohol- energy drinks are stimulants whereas alcohol is a depressant (think of the nervous system)

35. Regulation Required for Energy Drinks
Due to the effects, Health Canada advises cautions when using these drinks:
Do not drink excessive amounts
Do not mix with alcohol
Ensure you drink enough water to rehydrate your system
Safety of drinks may not have been evaluated
Report any adverse reactions

36. Canada's Food Guide to Healthy Eating
This is a tool to help people plan their food choices on a daily basis
It translates recommended dietary allowances of nutrients into actual advice that people can use to change their eating habits
The food guide categorizes food into five food groups
Grain Products
Vegetables and Fruit
Milk Products
Meat and Alternatives
Other Foods (usually high in salt, fat and/or sugar)
Remember: No one food or meal determines the quality of an individuals diet. It is about a persons food choices over time.

37. DAILY SERVINGS PER FOOD GROUP

38. Tips to Using the Food Guide
Create a food record
Check and compare
Set a healthy eating goal
Do a progress check
Repeat the goal setting

39. CANADA'S PHYSICAL ACTIVITY GUIDE TO HEALTHY EATING
This sets out guidelines about how much activity we should strive for each day
Three main components of physical activity:
Aerobic activity
Flexibility activity
Strength activity

40. Cholesterol
Cholesterol is a waxy substance naturally made by humans and animals essential to body functions
Dietary cholesterol- obtained through food
Blood cholesterol- produced by the body
LDL- the “bad” cholesterol which builds up on the artery walls and increases the risk of heart problems
HDL- the “good” cholesterol which picks up LDL and carries it to the liver to be excreted from the body