J A N U A RY 2 8 , 2 0 1 5

TOTAL HEALTHCHAPTER 3: NUTRITION

NUTRITIONFOOD: THE GOOD, THE BAD, AND THE UGLY

• Fuel that keeps the body alive• The healthier you eat, the more you crave

nutritious foods• Six main nutrients your body needs:

• Proteins• Carbohydrates • Fats• Vitamins• Minerals • WaterWith these nutrients, you will have energy, regulated body processes as well as the necessary building blocks for growth and maintenance

VOCABULARY

• Proteins: the body’s only source for nitrogen which is needed to build tissue (tissue builds muscle)

• Amino Acids: the head honcho of protein. The body takes amino acids from proteins you eat, changes them around turning them into new proteins.

• Your body needs 22 amino acids to make amino acid strings/links for growth and maintenance of body cells.

• Amino acids can make more amino acids• Essential amino acids: come from foods you eat

YES, MORE VOCABULARY

• Complete Proteins: contain all amino acids and come from animal sources such as meat, poultry, fish, cheese and eggs.

• NO YOU DO NOT HAVE TO EAT MEAT TO BE HEALTHY• Vegetable proteins are incomplete, meaning they do

not contain all amino acids.• How do you vegetarians get the necessary aminos

they need? Vegetarians should eat a combination of grains,

with legumes (dry fruit/seeds in their pod)seeds, nuts and vegetables in the same meal

THE FOOD WE LOVEEEE…

• Carbohydrates: energy producers for the body• Sugars and starches• They breakdown protein• Protect against toxins• Carbohydrates turn into glucose (sugar), which is

fuel for the body• Monosaccharide: simple sugar (glucose)• Polysaccharide: complex sugars. Starches break

down into two or more sugars.• Did you know your body stores sugar for

emergencies? The sugar is called glycogen

HOW DO I KNOW WHICH CARBOHYDRATES TO EAT?

• Food sources high in complex carbohydrates contain vitamins, minerals and proteins.

Try grains, beans, peas, and potatoesThey take longer to digest and keep you full longer

Foods such as milk, dry fruit, fruit juices, honey, candy, cookies are high in sugar. They will give you short term energy and will not keep you full. They also lack important nutrients.

MORE VOCABULARY

• FAT: is a chain of fatty acid, long molecules of carbon, hydrogen and oxygen• A concentrated source of energy• Fat can provide 2x as much energy as carbs.• Its an essential part of the body!• What does the body need fat for:

• Growth and repair• Maintaining body temperature• Cushioning vital organs• Insulate the body through stored fat in tissues• Keeping skin from getting dry and flaky• Manufacture certain hormones

CHEESEBURGER, FRENCH FRIES, FRIED CHICKEN

• Saturated fat: increases blood cholesterol levels, which increases the risk of heart disease.• You do not need saturated fat• Saturated fats are found in: red meats, pork

products, egg yolks, butter, cheese, and dairy

• Unsaturated fats: do not tend to raise cholesterol levels• They are liquid at room temperature• Corn, safflower, cottonseed, and canola oils are

examples of unsaturated fats. However if you use them for frying, they are no longer unsaturated

CHOLESTEROLCONSUME 300 MILLIGRAMS OR LESS DAILY

• Cholesterol: a waxy substance that is carried around the body in the blood stream by lipoproteins, proteins that fats are attached to.• Bad Cholesterol: LDL also known as Low density

lipoproteins. They are deposited into the arteries which causes plaque and clogs, which lead to heart disease.• Good Cholesterol: HDL also known as High

Density Lipoproteins. The cholesterol being removed from circulation and transported to the liver to be eliminated

PRESCRIPTION FOR GOOD NUTRITION

• Eat a variety of foods• Maintain Ideal weight• Use exercise to your metabolism high• Increase dietary fiber (ideally 25-35 grams a day)• Eat less sugar• Eat less sodium (salt)• Avoid alcohol and smoking• Drink plenty of water• Avoid eating under stress

LET’S REVIEW

• https://jeopardylabs.com/play/nutrition-review53

WHAT TO EAT AND HOW MUCH?

FOOD HERE, FOOD THERE, FOOD EVERYWHERE

Are you eating too much?• Serving: the quantity of food suitable for one

person

• Metabolism: the sum of all the chemical activities in the body• Basal metabolism: the ability to use energy at a

higher rate when your body is at rest. • The energy for the function of your metabolism is

the food you eat. • Do you have fast or slow metabolism?(Burn energy fast or burn energy slow)

OKAY, LETS WRAP UP THE VOCAB. FOR NOW

• Calorie: the name given to a unit of heat the body uses for energy. • Exercising and decreasing you total calorie

consumption go hand in hand when losing fat.• Fiber: passes through the intestines and acts like

a broom carrying away unwanted waste. It is not a nutrient however, when you don’t have enough fiber, your body holds on to waste resulting in constipation and other digestive symptoms.

IN 2014, AMERICA’S POPULATION WAS CONSIDERED TO BE ONE OF THE MOST

OVERWEIGHT IN THE WORLD.FACT OR FICTION

EATING DISORDERS

• Anorexia: self induced starvation resulting in extreme weight loss and characterized by fear of gaining weight and becoming fat

• Bulimia: a pattern of bingeing (eating large amounts of food) followed by self induced vomiting and or laxative abuse with or without weight loss.

• Chronic overeating is an eating disorder• There is no simple cause of eating disorders and no

simple cure. • God has made you in His image, you are loved and

accepted

READ THE LABEL

• Why?• Reading the labels is a good way to control your

fat, sodium, and sugar intake.

• How?• 1. Don’t trust the “lite/light” labeling. This

is an advertising scheme. A product may be reduced in calories, but the alternative may be added fat, sugar and or salt. Think of it as the seesaw effect, lower the amount of one or two ingredients and increase others.

• 2. Check to see if the actual amounts of fat and cholesterol are listed. Choose products that have the least amount of fat and cholesterol. How? Compare products side by side.

• 3. Know what kind of oils are in your food. Companies do not include the amounts of combined oils in your food, leaving you clueless. Don’t play the guessing game, choose the most natural products as possible.

• www.nutritionandmedia.com • http://youtu.be/Hg6ru8XatGo

HYDRO-WHAT?

• Hydrogenated: a chemical process used to make unsaturated fat more saturated or a liquid fat hard at room temperature. (Basically a process that keeps your food on a store shelf longer. It also increases your bad cholesterol. Stay away!)

WHAT WOULD YOUR FOOD JOURNAL LOOK LIKE?

• Do you eat more at home? After school? Before bed? Skip breakfast? How much do you eat, how often?

• Why would it be important to keep a food journal?• Monitor your eating habits• Set Goals• Keep you on track whether your goals is eating before 8

or drinking more water.