Food and Nutrition

1. Food and Nutrition Chapter 8

2. Nutrients • Substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. • 40 different nutrients are required to do these tasks. • Nutrition: the process in which the body takes in an uses the nutrients

3. Nutrients • Six Classes: • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water All are used as sources of energy

4. Fuel for your Body • When your body uses the nutrients in foods, a series of chemical reactions occurs inside your cells. As a result, energy is released. • Metabolism is the chemical process by which your body breaks down food to release this energy. • Everyone’s metabolism works at a different rate, but there are ways to increase your metabolism.

5. Increasing Your Metabolism • Exercise: During exercise your body is working at a higher rate, thus increasing your metabolism. Exercise also will help the body burn more calories at rest once exercise is finished. • Resistance Training: The more muscle a person has, the higher his or her metabolism will be. This does not mean you have to be huge, even small increases in muscle mass can go a long way. • Increasing meal frequency: Eating every 3 hours will help to keep the body running efficiently. Also, it will help to stop a person from binge eating. This type of eating pattern also regulates insulin levels.

6. Calories • The amount of energy released when nutrients are broken down is measured in units called calories. • The more calories a food has, the more energy it contains • The more nutrients a meal or food has the more nutrient dense it is. • OR

7. Carbohydrates • Nutrients made of carbon, hydrogen, oxygen • Supply energy for body’s functions • Should be about 45-60% of daily caloric intake • Two types: • Simple • Complex • Simple: • AKA sugars • Naturally found in fruits, vegetables, milk. • Also added to others foods such as cookies, candies, soda • Complex: • Starches are found in many plant foods such as potatoes and grains

8. Fiber • A type of complex carbohydrate that is found in plants • Passes out of your body without being digested • A high-fiber diet helps to: • Prevent constipation • May reduce the risk of colon cancer • May help prevent heart disease

9. Stay Away From Simple Sugars! • Simple sugars digest quickly, therefore they enter the blood stream at a rapid rate. • This causes insulin levels to spike. • Insulin is a hormone produced by the pancreas that regulates the amount of sugar in the blood. • High levels of insulin encourage the body to store body fat. • By limiting insulin spikes and drops we can help manage our weight more efficiently and effectively. • Eat complex carbohydrates and stay away from simple sugars unless it is before or after exercise.

10. Fats • Made of carbon, hydrogen, and oxygen • Supply your body with energy, form your cells, maintain body temperature, and protect you nerves • Almost twice as many calories as carbohydrates

11. Fats • Unsaturated: • Liquid at room temp. • Vegetable oils, nuts, seeds • Monounsaturated: • Olive oil, peanuts, canola oil • Polyunsaturated: • Corn oil, soybean oil, seafood • GREAT FOR CARDIOVASCUALR HEALTH AND CAN PREVENT HEART DISEASE

12. Fats • Saturated: • Solid at room temperature • Animal fats, lard, dairy • Too much can lead to heart disease • Daily Intake: • 20-35% of calories come from fat, primarily unsaturated fat

13. Cholesterol • A waxy, fatlike substance that is found only in animal products. • Your body needs a certain amount of cholesterol to make cell membranes and nerve tissue, certain hormones, and substances that aid in the digestion of fat. • Your liver can make all the cholesterol your body needs. Therefore, it is not a necessary part of your diet • Too much can form plaque on the walls of blood vessels…may then block the blood flow to the heart depriving it of oxygen leading to a heart attack

14. Trans Fat • Made when manufacturers add hydrogen to the fat molecules in vegetable oils. • Helps them stay fresh longer • Found in margarine, chips, and commercially baked goods

15. Proteins • Nutrients that contain nitrogen as well as carbon, hydrogen, and oxygen. • Serve as an energy source • Play an important role in the growth and repair of your body’s tissues • High-protein foods include: • Meats, eggs, poultry, milk, nuts, dried beans, dried peas, and lentils

16. Amino Acids • “Links” of protein • Digestive system breaks protein down into amino acids. • ESSENTIAL AMINO ACIDS: • Proteins in your body are made up of 20 different amino acids. Your diet has to supply 9 of them (these are called essential amino acids). • They are an “essential” part of your diet

17. Proteins • Complete: • Contain all 9 essential amino acids: Meats, fish, ect. • Incomplete: • Lacks one or more amino acid • Intake: • 10-35% of your calories

18. Vitamins • Nutrients made by living things – are required in small amounts and assist many chemical reactions • Two types: (see page 203-204) • fat soluble(can be toxic because they are stored in fat) • A,D,E,K occur in vegetable oils, liver, eggs • Can be stored in the body • water soluble (nontoxic because they are excreted) • B1, B2, B3, B6, B12, Pantothenic acid, folic acid, biotin, C. Found in fruits and vegetables

19. Minerals • Naturally occur in rocks and soil • 24 different minerals are good for your health • You need 7 minerals – calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur. • Also need trace amounts of the following: iron, fluorine, iodine, copper, zinc. • Calcium and Vitamin D: prevent osteoporosis • Iron: prevent anemia

20. Water • 65% of your body weight is water • Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in water solution • Homeostasis: process of maintaining a steady state inside your body. • Water contains dissolvable substances called Electrolytes that regulate many processes in your cells. • Sodium, potassium, chloride

21. Preventing Dehydration • Heavy perspiring or severe diarrhea can result in dehydration (a serious reduction in the body’s water content.) • Body loses water and electrolytes • Symptoms include: weakness, rapid breathing, cramping, and a weak heartbeat • How much? • Ten (women) 14 (male) 8oz. Cups a day in the form of liquid or food • Coffee, tea, and soda have caffeine – this increases the amount of water excreted • Water vs. Sports Drinks • Only necessary if you exercise for 60 minutes or more. • Need to replace electrolytes after 5 hours or more of exercise if properly hydrated before activity

22. My Food Plate • The food plate is a new food guide established by the US government. • Each portion is broken down by its size. Vegetables are the biggest group followed by grains, protein, fruit, and dairy.

23. Food Guide Pyramid • http://www.choosemyplate.gov/ • http://www.nal.usda.gov/fnic/foodcomp/search/ • http://www.nutritiondata.com/ • http://www.dietfacts.com/fastfood.asp

24. Obesity • BMI Classification < 18.5 • underweight 18.5–24.9 • normal weight 25.0–29.9 • overweight 30.0–34.9 • class I obesity 35.0–39.9 • class II obesity ≥ 40.0   class III obesity  Formula for BMI BMI= weight in lb * 703/height in inches squared Why is BMI unreliable at times?

25. Body Fat Percentage • Body fat is measured three ways • Hydrostatic Weighing: Most accurate. A persons body weight on land is compared to their weight under water. • Bioelectrical Impedance: A device sends and electrical impulse through the body. The rate at which the charge goes through the body dictates a person’s body fat. • Skin fold: The fact of certain areas are pulled away from the skin and measured. These numbers are then calculated to find a person’s body fat. • Why is body fat percentage more reliable than BMI?

26. Body Fat Percentage

27. Obesity At a young Age • Fat cells increase in size when a person becomes over weight • When someone is still growing, the body has the ability to make more fat cells. • What do you think this leads to as an adult?

28. Health Problems Associated with Obesity • Diabetes: The body’s inability to create or use insulin properly. • Insulin is a hormone secreted by the pancreas that “unlocks” the cell so that sugars, starches, and other food can be taken out of the blood stream and broken down. • Type 1- This is when the body fails to create insulin. Is usually hereditary. • Type 2- This is when a persons body builds up a resistance to insulin combined with relative insulin deficiency. Most Americans who are diagnosed with diabetes have type 2 diabetes.

29. Living with Diabetes • Increase activity level: Little to no insulin is needed to pass through cells during activity • Change diet to maintain a steady level blood glucose level(the diet is simply a healthy diet and one that everyone should adopt) • Steady levels will decrease the onset of diabetes complications (nerve, eye, kidney, and blood vessel damage.) • Safe weight loss programs • It is important to remember you are not alone.

30. Other Obesity Risks • Obesity is associated with increased risks of the following cancer types, and possibly others as well: • Esophagus • Pancreas • Colon and rectum • Breast (after menopause) • Endometrium (lining of the uterus) • Kidney • Thyroid • Gallbladder • http://www.cancer.gov/cancertopics/factsheet/Risk/obesity

31. Other Risks • Heart disease and stroke • High blood pressure • Gallbladder disease and gallstones • Osteoarthritis • Gout • Breathing problems, such as sleep apnea (when a person stops breathing for a short episodes during sleep) and asthma.

32. Meal Planning Questions • http://fitnessexercisewellness.wordpress.com/nutrition-and-meal-planning/ • 1. How often should I eat? • 2. What macro-nutrients contribute to caloric intake? • 3. What three questions should you ask yourself before constructing a meal? • 4. When are fruits best consumed and why? • 5. What are the four rules to a solid diet plan? • 6. What is calorie deficit? • 7. How many calories are in 1 pound of stored body fat? • 8. Unless someone is obese, how much body fat can a person lose per week? • 9. Why is substituting similar food products with versions that have less calories so important? • 10. What are the two means in which we remain in a calorie deficit?

33. What are calories? • Calories are inside of food and are used as energy for the body. • Lipids(9), proteins(4), and carbohydrates(4) all contain calories. • The body stores excess calories that are taken into the body as fat. • To lose weight, a person must consume less calories then they burn in a day.

34. 3500 calories in a pound of stored body fat • A person can only lose 1-2 lbs of body fat a week healthfully. • So….. If a person wanted to lose 10 lbs how would they do that?

35. Three things you must consider…. • 1. Analyze their diet as it stands today. • 2. Know your time table. • 3. Make adjustments to calorie intake accordingly. • EX: A person wants to lose 20 lbs in five months. - Find out how many weeks are in 5 months. Answer: 20 -Figure out if the goal is realistic. Do this by figuring out how many pounds must be lost per week. Answer: 1 lb per week and yes this is a realistic goal. - Compute how many less calories per day must be taken in. Answer: 500. 500X7= 3500=1 lb of fat lost each week.

36. There are no Quick fixes! • Drastically dropping calorie intake will not have positive health results. • The body can only convert about 2 lbs of fat into energy a week, so when calories are dropped dramatically protein(muscle) is consumed for energy. This will drop the rate of metabolism, causing a person to burn less calories at rest. • There will be weight loss when calorie consumption is drastically dropped, but most of it will be from the body losing muscle and retaining less water. • Starvation mode will kick in with crash diets. That is when the body stores and holds onto everything it can because the body is so calorie deficient. It is a defense mechanism of the body.