Chapter 9: Nutrition By: Victoria Barlow And Aishah Khan Good nutrition is a big part of good health. Nutrition enables you to meet daily situations. Food is used in social gatherings, supplying our bodies with nutrients, as an escape, etc. but many uses of food do not contribute to our health. Family friends, ethnic background, and lifestyles affects how we eat. Food: fuel that keeps your body going, energy source. Health problems Too much food: to heavy High cholesterol Complexion problems Fad diets: diets that promote weight loss but not healthy nutritional practices Causes health problems and illnesses Fad diets that restrict certain foods are harmful Building blocks of the body Essential for building muscles Essential for growth and repair of body tissue Meats and animal products are main source of protein Made up of amino acids Essential in digestive process Complete proteins: animal products (meat, eggs, milk) Non meat protein Protein can be obtained from beans and rice Not as effective: health problems, lack of muscle, stunted growth Fuel for our bodies Perfect source of energy Used by body quickly and easily Starches and sugars Glucose= blood sugar, is a major source of energy 2 types of carbs Starchy carbs: good source of energy, contains nutrients Sugary carbs: have few nutrients Indigestible material Useful in moving waste through body Lower risk of certain diseases Whole grains, fruits, and vegetables Fats Stores more energy Not easy to convert to energy 2 major groups Animal fats: saturated fat (meat, poultry, milk, and eggs) Vegetable fats: unsaturated fat (margarine, dressing, cooking oil, and olives Both affect cholesterol levels in blood Cholesterol Wax-like fatty substance Used for building cells Transported throughout body in blood stream Excessive amounts result in blocked arteries HDL and LDL HDL (high density lipoprotein): good cholesterol Helps remove extra cholesterol LDL (low density lipoprotein): bad cholesterol Leads to cholesterol build up High cholesterol leads to health problems ( blocked arteries: heart attacks, stroke) No more than three times the amount of LDL than HDL Cholesterol levels are related to diet, heredity, and exercise No foods contain HDL, so increase HDL levels by exercising and eating less saturated fats Minerals Calcium and Phosphorus Develop bones, teeth, and muscles Used in work of nervous system Iron Combine w/ protein to form hemoglobin (essential element in blood) Found in meats, leafy greens, whole grains Iodine Essential for proper growth of thyroid Potassium Maintain heartbeat, water balance, nerve transmission, breakdown of carbs and proteins Sodium Helps body maintain proper balance of body fluid Nerve transmission, cardiac functions, normal metabolism Excessive amounts lead to hypertension Organic, chemical substances Need only small amounts for growth and maintenance of body Help with use and absorption of nutrients Fat-soluble Vitamins Vitamins that can be stored in fat deposits Oversupply could cause toxicity Ex: Vitamins A, D, E, K Water-soluble vitamins Dissolve in water and cannot be stored Should be regularly consumed Best way to get vitamins is healthy diet Water: An Essential Element You can live longer without food than without water Water helps you keep cool (as in body temperature) One cup of water every 20 minutes (2 quarts of water a day) The New Food Label Contains Serving size Calories and fat Percent daily values Vitamins and minerals Suggested daily value Health benefits Calculation of Fat, Carbohydrate, and Protein Calories Americas average daily fat consumptions = 37% Less than 30% of total calories should come from fat Calculation of Percent Fat Calories (grams of fat*9)/calories per serving*100 The Food Guide Pyramid Simple guideline to help you select foods for proper nutrition Developed by the US Department of Agriculture USDAs Seal USDAs Logo GroupProvidesServings Bread, Cereal, Rice, Pasta Energy, fiber, carbohydrates, vitamins 6-11 VegetablesDark green deep yellow gives a lot of Vitamin A 3-5 FruitFiber, Minerals, Vitamins, Citrus fruits= Vitamin C 2-4 Milk, Yogurt Cheese Protein, iron, calcium, zinc 2-3 Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Protein, fat, iron, low fat things (fish poultry) 2-3 Fats, Oils, SweetsFat, sugarsparingly Determining Daily Calorie Requirements Basal Metabolism Amount of energy required to simply maintain your body at rest Formula: Body weight/2.2=____*24(hrs)=___calories Use the chart on page 147 to decide the proper amount of calories for yourself. Multiply the number of hours spent doing these performances to your calorie number. Daily Diet Keep a diet log Diet log: record of what you have eaten Keep for at least 1 week Review and check to see that you got the proper amount of food from each group on the food pyramid My Diet Log