1. Nutrition Health Mr. Gross

2. Food Affects How we –Look –Feel –Act –Grow –Function

3. Food is necessary for survival

4. The way we eat is dictated by Custom Religion Family Pleasure Lifestyle Traditions Health

5. Eating the correct kind and amount of food is important for energy and stamina

6. Food causes a chemical reaction Increases the state of well-being Provides energy

7. Food is used for Energy Growth Repair

8. The FDA established the RDA and the RDA is reviewed every five years

9. RDA: Recommended Daily Allowance Meets the needs of most people Based on a 2000 cal diet

10. Smokers Daily RDA Additional 100 mg of Vitamin C

11. Good Nutrition is not torture DO NOT Deprive yourself of food Force yourself to eat certain foods –Spinich –tuna Buy expensive supplements –Wt Gain –slimfast

12. Good nutrition is often associated with rigidity, guilt and denial

13. The key to good nutrition is: More plant food Fewer animal foods More exercise

14. Adequate diet should consist of: 65% Carbohydrates 20% Fat with <10% saturated fat 15% Protein 20-30 g Fiber

15. Essential Nutrients Nutrients not made in the body or in insufficient amounts

16. Carbohydrates Primary source of energy 4 cal/gram Starches and sugars from plant food

17. Complex carbohydrates Cereals Potatoes Rice Breads pastas Nuts Seeds Grains Legumes

18. If an over abundance of carbo’s are consumed Carbohydrates are converted to fat The fat is stored in the body as reserve energy

19. The body needs sugar from carbohydrates found in Fruits Vegetables Breads

20. Why consume carbohydrates rather than fats Energy required to convert fat to stored fat 75% Energy required to convert carbohydrates to fat 97%

21. Refined/Processed Sugar used to make food taste better It has no nutritional value and leads to obesity

22. Sugar is hidden in prepared foods 1 can of pop contains 9 tsp of sugar

23. Fats Provide insulation and protection Stored energy 9cal/gram Healthy cell walls Cholesterol metabolism Healthy hair and nails

24. Fats also provide Cholesterol metabolism Circulate fate soluble vitamins –A,D,E & K 1lb of fat=3500 cal

25. Fatty acids are necessary for growth and maintenance Corn oil Soybean oil Peanut oil

26. Cholesterol 300 mg max Fatty wax like substance Production of sex hormones Oil for skin and hair Production of bile acid Sheath around the nerve fibers

27. High Density Lipoproteins (HDL) Good cholesterol Carries cholesterol from cells to liver Smoothes damaged areas repaired by LDL

28. Low Density Lipoproteins (LDL) Bad Cholesterol Can not carry as much cholesterol Some cholesterol is dropped along the way Hardening of the arteries because of the build-up

29. LDL Products Eggs Fish Milk Meat Cheese Poultry

30. Protein 1/5 of a persons body weight Instrumental for muscles, bones, cartilage, skin, body tissue and fluid

31. Protein Builds and repairs broken down muscles and tissues Essential for growth and enzyme production Enzymes promote or initiate chemical reactions Protein in the less efficient source of energy

32. Protein Last source of energy Consumed in great quantities converted to fat and used as stored energy Lack of protein affects alertness and mood Animal protein more complete than plant protein

33. The body only stores a small amount of protein. Therefore, protein should be consumed on a daily basis

34. Americans eat 2-4 times the required amount of protein Excess consumption of protein causes kidneys to overwork Excess consumption of protein can lead to heart attack

35. A person should consume.8 grams of protein per kg of body weight 130/2.2=59 kg 59 kg X 0.8=47 gr 47 gr X 4 cal/gr = 188 cal 3 oz of lean meat =179 calories Active recreational people –1.2-1.8 g/kg per day

36. High protein diets More than 30% of total caloric intake form protein Reported side effects –Calcium depletion –Fluid imbalance –Eventual hunger –Slower metabolism –Weight rebound –Energy loss

37. Vitamins Substance containing compound Used for growth and maintenance Chemical reaction in the body

38. Water Soluble Vitamins Vitamins that dissolve in water Body not able to store these vitamins Must be consumed daily Source is vegetables

39. Vegetables should not be boiled vitamins are lost in the water if boiled

40. Fat soluble vitamins Dissolved in fat Can be stored in the body Contained in meats and oils A, D, E, & K A&D are toxic to the body if consumed in large amounts

41. Vitamins are an important component for chemical reactions to convert food and energy

42. Minerals Potassium: carries away heat produced by muscular exercise Calcium: hard strong bones Magnesium: change carbohydrates to energy Iron: needed to carry oxygen (Anemia)

43. Water Brain, muscle and body are 75% water No nutrients and no calories Aids in the removal of waste Lubricates joints Digestion and absorption of food Protection of the fetus

44. Water Function Carries nutrients to the cells Increases the % of fat used for energy purposes Decreases appetite Maintains blood volume Carries Hormones to the cells Carries Antibodies throughout the body Removal of waste product

45. Dehydration Water is needed to cool itself Adults should consume and excrete 3 qts of water per day Strenuous work requires more water consumption Average adult should consume 10 8oz glasses of water per day

46. Thirst is regulated by salt content in the blood diuretics increase urine excretion Coffee Tea Pop

47. Improper Diet StrokeHigh BP & Cholesterol Heart DiseaseHigh Cholesterol CancerLow fiber high fat diet DiabetesHigh sugar ArteriosclerosisHigh cholesterol

48. Adequate diet should consist of: 65% Carbohydrates 20% Fat 15% Protein 10% Saturated fat 20-30 gr Fiber <300 mg Cholesterol 10% Sugar 5 gr Salt

49. Diet Excessive sodium intake draws water from the cells into the stomach Hypertension increases blood flow

50. Goals of good nutrition Decrease heart rate Increase oxygen consumption Increase flexibility Increase strength

51. Label Reading Free –No saturated fat, sugar, sodium or cholesterol Low –Consumed regularly w/o exceeding dietary guidelines Light –Nutritionally altered containing 50%< of a nutrient

52. Label Reading Choice: Fattiest cut of meat Select: Leaner cut of meat Lean: <10g fat, <4gr sat fat, <95mg cholesterol Extralean:<5g fat, <2g sat fat, <95mg cholesterol