Food Choices

Mr. Doroski

• Because your accumulated food choices profoundly influence your health, it is worth questioning why you eat when you do, why you choose the foods you do, and, most importantly, whether they supply the nutrients you need.

• Profound = Characterized by intensity or feeling or quality.

Synonyms Antonyms

• Definite

• Absolute

• Explicit

• Mild

• Moderate

• Faint

Why Do You Eat What You Do?

Why Do You Eat What You Do?

• Personal Preference

• They are familiar

• Social Pressure

Why Do You Eat What You Do?

• Availability

• Convenience

• Economy

Why Do You Eat What You Do?

• Emotional needs

• Values or beliefs

• Nutritional Value

How Many Times A Year…Do You Eat A Meal?

How Many Times A Year…Do You Eat A Meal?

• You choose to eat a meal about 1,000 times per year.

• Foods you eat supply nutrients, fiber, and other materials.

Benefits Of Nutrition

• Nutrients are substances obtained from food that promote:

– Growth

– Maintenance

– Repair

Benefits Of Nutrition

• Your body renews its structures continuously: Each day it replaces some old muscle, bone, skin, and blood with new tissues.

Benefits Of Nutrition

• In this way some of the food you eat today becomes part of your body tomorrow.

Benefits Of Nutrition

• The best food for you, then, is the kind that supports today’s growth and maintenance of strong muscles, sound bones, healthy skin, and produces sufficient blood to cleanse and nourish all parts of your body.

Benefits Of Nutrition

• A single day’s intake of nutrients may affect body organs and their functions only slightly, but over years and decades, the effects of those intakes are cumulative.

All Nutrients Fall Into Six Categories

• Proteins• Fats• Carbohydrates• Vitamins• Minerals• Water

All Nutrients Fall Into Six Categories

• Three classes of nutrients provide energy the body can use:

– Protein

– Fat

– Carbohydrate

All Nutrients Fall Into Six Categories

• The body uses energy from these nutrients to do work and to generate heat.

• The units used to measure energy are calories.

– Familiar to everyone as a reflection of how “fattening” a food is.

Alcohol

• One other compound people ingest provides energy: the alcohol of alcoholic beverages.

– Alcohol is not a nutrient because it does not promote the body’s growth, maintenance or repair; but it does provide 7 kilocalories of energy per gram.

Proteins

• Protein is an energy-yielding nutrient providing 4 calories per gram.

• Proteins are used as the major structural and working material for cells.

Proteins

– They provide the basic materials for cell growth and repair.

– They help build skin, blood, muscle, and bone.

Proteins

• Most Americans rely heavily on animal sources of protein:

– Milk (milk products)– Eggs– Meat– Poultry– Fish

Proteins

• Good plant sources of protein are:

– Legumes (dried beans, dried peas, peanuts, soybeans, etc.)

– Grains (oats, rice, whole-grain breads)

Proteins

• Good plant sources cont:

– Nuts and seeds (walnuts, cashews, sunflower seeds)

– Vegetables (broccoli, and dark leafy vegetables)

Proteins

• Only 15% of the total calories you consume should come from protein.

– Excessive protein causes the body to excrete calcium (needed for strengthening bones and teeth)

Proteins

– If a person eats too much protein, the extra nitrogen is excreted in urine, which can strain the kidneys.

Fat

• Fat is another energy-yielding nutrient.

• Fat provides 9 kilocalories per gram.

Fat

• Fats provide valuable services:

– They transport fat-soluble vitamins in the body

– Insulate and protect body organs

– Essential for healthy skin

Fat

• Saturated Fats carry the maximum possible number of hydrogen atoms.

Fat

• Examples of foods high in saturated fats are:

– Butter - Veal

– Cream - Lamb

– Bacon - Poultry Skin

– Beef - Processed Food Items

Fat

• Excess dietary fat can lead to high blood pressure, stroke, heart disease, diabetes, etc…

• Experts recommend that no more than 30% of the total calories in a diet should come from fat.

Carbohydrate

• Carbohydrate is the third energy-yielding nutrient.

• Carbohydrates provide 4 kilocalories per gram.

Carbohydrate

• Carbohydrate supply the body with the energy needed for daily activities.

– Since they are digested more easily and metabolized more efficiently and quickly than proteins, they are a preferred energy source.

Simple Carbohydrates

• The simple carbohydrates are the sugars.

• All sugars are chemically similar to glucose and can be converted to glucose in the body.

Simple Carbohydrates

• All of the simple carbohydrate names end in “-ose.”

– Glucose (the body’s fuel)

– Fructose (the sweet sugar of fruits) “honey and maple syrup”

– Sucrose (table sugar)

– Lactose (milk sugar)

Complex Carbohydrates

• Complex carbohydrates are composed on long chains of glucose units.

Complex Carbohydrates

• Diets high in complex carbohydrates help to keep the blood sugar at a constant level and reduce the risk of heat disease, cancer and other degenerative diseases.

Complex Carbohydrates

• The best sources of complex carbohydrates are :

– Grains

– Fruits

– Vegetables

Complex Carbohydrates

• Complex carbohydrates also are stored in the muscles and liver as glycogen, which fuels the body when it needs a sudden burst of energy.

Complex Carbohydrates

• Fiber a complex carbohydrate is mostly indigestible by humans and therefore yields no calories.

Complex Carbohydrates

• Fiber holds water and therefore provide the bulk inside the intestines that enables the muscle of the digestive tract walls to push their contents along.

Complex Carbohydrates

• Fiber softens stools.

• Fiber may also help prevent obesity.

– The person who eats fiber-rich foods chews longer and fills up sooner on fewer calories.

Complex Carbohydrates

• Fiber breaks down when cooked.

– Apples have more fiber than applesauce, apple juice has none.

Vitamins and Minerals

• Vitamins and minerals are mostly helpers, or facilitators, of body processes.

Vitamins and Minerals

– Vitamin A deficiency can cause blindness.

– A lack of iron causes anemia.

Vitamins and Minerals

• Vitamins C and E and beta-carotene function as antioxidants.

• Antioxidants – prevent oxygen from combining with other substances that it might damage.

– During metabolism a small amount of Oxygen is released in an unstable form = free radicals

Vitamins and Minerals

• Minerals are inorganic materials found in the body in small amounts.

Vitamins and Minerals

• Calcium

– Helps regulate the heart– Transmit nerve impulses– Aids in the formation of bones

Water

• Next to air, water is the element most necessary for human survival.

Water

• Water is the major component of blood, which carries oxygen and nutrients to all cells in the body.

Water

• Water:

– Aids your body in getting rid of wastes.

– Helps you digest foods

– Lubricates joints

– Regulates body temperature

What is Cholesterol?

Cholesterol?

• Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol.

Cholesterol?

• Cholesterol comes from two sources: your body and food.

– Your liver and other cells in your body make about 75 percent of blood cholesterol.

– The other 25 percent comes from the foods you eat.

Cholesterol?

• Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins.

– Low-density lipoprotein, or LDL, is known as “bad” cholesterol.

– High-density lipoprotein, or HDL, is known as “good” cholesterol.

Cholesterol?

LDL (Bad) Cholesterol• When too much LDL (bad) cholesterol

circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain.

– Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. 

Cholesterol?

HDL (Good) Cholesterol• Medical experts think that HDL tends to carry

cholesterol away from the arteries and back to the liver, where it's passed from the body.

– Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup. 

Eating Healthy At Fast-Food Restaurants !!!

Eating Healthy At Fast-Food Restaurants !!!

• Skip the soda; drink juice, low-fat milk, or water instead.

• If you can, choose a salad bar; select fat-free or low-fat dressing.

Eating Healthy At Fast-Food Restaurants !!!

• Hamburgers:

• Chicken

• Mexican

• Pizza

Eating Healthy At Fast-Food Restaurants !!!

• Hamburgers:

Eating Healthy At Fast-Food Restaurants !!!

• Hamburgers:

– Get a single, plain burger

– For condiments – choose mustard or ketchup

– Avoid or limit bacon or mayonnaise

Eating Healthy At Fast-Food Restaurants !!!

• Chicken:

Eating Healthy At Fast-Food Restaurants !!!

• Chicken:

– Order skinless, or take the skin off yourself

– Avoid “extra crispy”

– Avoid chicken nuggets

Eating Healthy At Fast-Food Restaurants !!!

• Mexican:

Eating Healthy At Fast-Food Restaurants !!!

• Mexican:

– Choose chicken tacos or burritos instead of beef

– Choose dishes with lots of beans and vegetables

– Limit the amount of sour cream

Eating Healthy At Fast-Food Restaurants !!!

• Pizza:

Eating Healthy At Fast-Food Restaurants !!!

• Pizza

– Choose vegetable toppings

– Limit sausage, pepperoni, hamburger