1. Nutrition Nutrition – 2 categories – –Pure science – looks at how the body uses nutrients –Social Science – relationship between food and human behavior and the environment.

2. Why do you eat? There are 3 main reasons, why we eat. ☻Physical Health ☻Environment ☻Emotions

3. Physical Health Food along with air and water is one of life’s basic needs. Eating the right kinds of food –(fruits, veggies, carb’s, protein, calcium, water) Help you: –To stay alive –To stay fit –To be active Many of the leading causes of death (cancer, stroke, diabetes, heart attack, etc.) are linked to food in some way.

4. Environment –Culture- picnics, baseball games, holidays, birthday parties- Food choices reflect the culture you live in, ethnic background, religious beliefs, teen culture –Family & social relationships- children pattern their food habits after their role models, what, when, like, dislike, As you get older friends may influence your food choices – new foods at their homes, Food is usually present at social gatherings, can be given as gifts etc.

5. Environment –Media messages- ads are everywhere. TV, magazines, billboards Which foods have you bought as a result of an ad? Ads may try to persuade you. Which foods do you see being advertised? Fruits, veggies, fatty foods etc.. –Life-style- Cost, convenience, taste, nutrition, food safety influence food shopping. Time & Money.

6. Emotions Think about your eating habits. Are you eating because you are hungry? Because you are bored, lonely, angry, excited, nervous? Or don’t you eat when you are experiencing the above emotions?

7. Nutrition Throughout Your Life At every stage in life, good nutrition is essential for health.

8. Before you were born - Proper nutrition is essential for a healthy baby to be born -10 months - fast growth

9. Infant - Proper Nutrition is essential for proper growth -0-2yrs. -Fast growth

10. Adolescence -Fastest and most growth you will experience. -Many teens skip meals or substitute high- fat or sugary foods for more nutritious choices. Why??

11. -Nutrients- substances in food that the body needs to function properly. -i.e. growing, repairing itself, supply of energy

12. Recommended Dietary Allowances (RDAs) Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender. These are established by the Food and Nutrition Board of the National Academy of Sciences.

13. These nutrients can be grouped into six main categories 1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water Note: Each has a unique function in the normal growth and functioning of the body. No one food provides all the nutrients your body needs.

14. Carbohydrates Carbohydrates- Provide energy- found mainly in plant sources of food

15. RDA for 2000 calorie diet ~55-65% of calories come from carbohydrates mainly complex carbohydrates ~130 grams ~Fruit- 2 cups, vegetables 2 ½ cups, grains 6 oz. (6 servings) Fiber RDA- 21-38 grams Eating enough carbohydrates allow protein to be used for building and repairing the body. When protein is used for energy, it cannot be used for other purposes. Sugar RDA- no more than 10% of total calories, or for 2000 calorie diet 200 calories, or 50 grams

16. There are Two Forms of Carbohydrates Simple carbohydrates. Complex carbohydrates

17. Simple carbohydrates a. Fruits, some vegetables and milk – natural sugar b. Table sugar, syrups and molasses (processed sugars) added to many foods including sweet desserts, candies and soft drinks

18. Complex carbohydrates a. Starches- i.e. b. Fiber – i.e.  helps move waste through your digestive system and helps prevent constipation, appendicitis and other intestinal problems.

19. Fats- (Lipids)- fatty substances that do not dissolve in water RDA based on 2000 calorie diet ~No more than 30% of calories from fat ~25-30 grams ~Servings- use sparingly or no more than 290 calories per day

20. Role of fat –carry fat-soluble vitamins A,D,E, and K into your blood without fats our bodies could not use these nutrients. –provides essential fatty acids i.e. linoleic acid essential for growth and healthy skin. –Add flavor. –Satisfy hunger because they take longer to digest. –Stored energy – it accumulates when people. consume excess calories from any source. –Cushions your vital organs, protecting them from injury. –Insulates your body from heat and cold.

21. Saturated Fats animal fats (beef, pork, egg yolks, dairy foods) (chicken and fish are lower) and some vegetable oils (palm, coconut), butter, chocolate, cream soups, croissants, doughnuts Usually solid or semisolid at room temperature

22. Unsaturated Fats - vegetable fats (soybean, corn, cottonseed, olive oils) Usually liquids or oils at room temperature

23. Trans fat Specific type of fat formed when liquid oils are made into solid fats like shortening and hard margarine. They raise cholesterol which increases your risk of heart disease. Found in crackers, candies, cookies, snack food, fried food and baked goods.

24. Cholesterol fatlike substance. Our liver can make the cholesterol it needs therefore it is not considered a nutrient. Cholesterol is essential to each cell membrane in the human body. The body uses cholesterol to produce vitamin D, certain hormones and the protective sheath around nerve fibers. It also aids in digestion. However in excess it can accumulate on the inner walls of the arteries, causing health problems like heart attack and stroke. 2 Types- no more than 300 mg is recommended Dietary cholesterol- Serum cholesterol-

25. Proteins- vital part of every body cell i.e. muscle, bone, connective tissue, teeth, skin, blood & vital organs- all contain protein

26. Proteins- RDA based on 2000 calorie diet 10-35% of total calories 51 grams for women, 64 grams for males Servings 5 ½ ozs. of meat and beans and 3 cups of milk (dairy products)

27. Athlete recommendation 125 lb. athlete 63-94 grams 150 lb. athlete 75-113 grams 200 lb. athlete 100-150 grams

28. amino acids There are 20 different amino acids-our body can make all but 9 – we need to get those from food If you take in too many proteins the excess will be stored as fat

29. Functions Proteins build all body tissues during periods of growth for instance, infancy, childhood, adolescence and pregnancy. Proteins maintain all body tissues during periods of growth Proteins repair or replace damaged or worn out cells during the rest of our lives If you don’t get enough carbohydrates and fats, protein can be used for energy, but then it isn’t building and repairing body tissues

30. Sources of Protein Animal sources ~fish, meat, poultry, eggs, milk, cheese, yogurt Plant sources ~Legumes (beans), seeds, nuts, lentils, tofu, many green vegetables

31. Vitamins Micronutrients because they are needed in small amounts Functions: Help regulate many vital body processes Do not supply calories

32. 2 Types Water soluble- dissolve in water -Any excess is excreted in urine -Pass easily into blood in the process of digestion -Since no reserves your body needs foods with these vitamins everyday -(Vitamin C, Vitamin B1, B2, B6, B12) Fat soluble- absorbed and transported by fat -Any excess is stored in the body -Too many can be toxic. -(Vitamin A,Vitamin E, Vitamin K)

33. Minerals Micronutrients the body can’t manufacture Help regulate many body functions Examples:  Calcium – building materials of bone and teeth, heart muscle contraction (dairy, leafy veggies)  Iron – cell metabolism, rigidity to bones and teeth (peas, beans, milk, liver, meat, cottage cheese, broccoli)  Potassium – controls acid-base and liquid balances (bananas, oranges, prunes, meats)  Sodium – fluid balance (table salt, milk, meat, fish, poultry) Recommended intake of sodium: 1500-2400 mg

34. Minerals Females need more iron (menstruation) and calcium (osteoporosis) than men

35. 6. Water- most essential nutrient. - Only oxygen is more important - Our body’s are 2/3 water (60%) Functions of water: Water carries nutrients to and transports wastes from your cells Lubricates your joints and mucous membranes Enables you to swallow and digest food Absorbs nutrients Eliminates wastes Perspiration – helps cool body down

36. Recommended fluid intake: Water, milk, juice. –Requirements are different for everyone- varies with climate, exercise, individual differences in perspiration –Thirst is best indicator however a rule of thumb might be –1 oz / 3 lbs. of body weight –You can also get water from foods you eat i.e. celery 95%, watermelon 92%, broccoli 91%, potato 71%, cheddar cheese 37%, mixed nuts 2% Water contains essential minerals –Taste varies because of where it is coming from. Different rocks and soil that it passes through. Consumer report – NYC municipal water tastier than most bottled waters.