Nutrition and HealthNutrition and HealthChapter 10Chapter 10

What do you think of when you hear the What do you think of when you hear the word nutrition?word nutrition?

Answer: the process by which the body Answer: the process by which the body takes in and uses food. takes in and uses food.

What do you demonstrate when you What do you demonstrate when you make a healthful food choice? make a healthful food choice?

Answer: the impact of health behaviors Answer: the impact of health behaviors on the body. on the body.

What influences your What influences your food choices?food choices?

Answer: taste of course! Think of some Answer: taste of course! Think of some examples……..examples……..

What is the difference between hunger What is the difference between hunger and appetite? and appetite?

Answer: hunger is a physical drive that Answer: hunger is a physical drive that protects you from starvation.protects you from starvation.

How do you know when How do you know when you are hungry? you are hungry?

When the stomach is empty, the walls contract, When the stomach is empty, the walls contract, stimulating nerve endings. The nerves send a stimulating nerve endings. The nerves send a signal to the brain that the body needs food. signal to the brain that the body needs food.

When food is reached in the stomach, it When food is reached in the stomach, it stretches and the nerve endings are no longer stretches and the nerve endings are no longer stimulated. stimulated.

So where does appetite fall into the picture? So where does appetite fall into the picture? Answer: social aspect, emotional needs, Answer: social aspect, emotional needs,

boredom!!!!!boredom!!!!!

To survive…….To survive…….

The human body needs nutrients found in The human body needs nutrients found in foods. These nutrients are classified into six foods. These nutrients are classified into six groups:groups:

1.1. CarbohydratesCarbohydrates2.2. ProteinsProteins

3.3. FatsFats4.4. VitaminsVitamins5.5. MineralsMinerals

6.6. WaterWater

Nutrients that give us Nutrients that give us energy…..energy….. ProteinProtein – 10-20% in diet – 10-20% in diet

CarbohydratesCarbohydrates – 50-60% – 50-60%

FatsFats – 20-30% (10% saturated – 20-30% (10% saturated fat)fat)

How Does Food Give Us How Does Food Give Us Energy?Energy?

Food we eat is used for growth, tissue Food we eat is used for growth, tissue repair, and energy.repair, and energy.

GLUCOSE is sugar that the cells use for GLUCOSE is sugar that the cells use for energy. (blood sugar)energy. (blood sugar)

If the body’s need for glucose and If the body’s need for glucose and glycogen has been met, extra calories glycogen has been met, extra calories are stored as fat.are stored as fat.

Good vs. Bad Carbs.Good vs. Bad Carbs.

What are the best type What are the best type of carbs for you to eat?of carbs for you to eat?

COMPLEX COMPLEX CARBOHYDRATESCARBOHYDRATES

Provide long lasting energyProvide long lasting energy More nutrient denseMore nutrient dense Ex. Whole-grains, potatoes, Ex. Whole-grains, potatoes,

seeds, nuts,seeds, nuts,

Simple CarbohydratesSimple Carbohydrates Are sugarsAre sugars Such as fructose and Such as fructose and

lactoselactose Most common is sucroseMost common is sucrose It is a natural sugar, not It is a natural sugar, not

processed.processed. Eventually refined to Eventually refined to

make table sugar.make table sugar.

All carbs are not created All carbs are not created equalequal

Your body processes different carbs in different Your body processes different carbs in different ways.ways.

High “glycemic index” carbs (High “glycemic index” carbs (simple sugarssimple sugars ex. Soda, syrup, milk) rapidly shoot up blood ex. Soda, syrup, milk) rapidly shoot up blood sugar (glucose)sugar (glucose)

Low “glycemic index” carbs (Low “glycemic index” carbs (complex sugarscomplex sugars ex. Whole grains, potatoes, nuts) cause a more ex. Whole grains, potatoes, nuts) cause a more gradual, moderate rise in glucose.gradual, moderate rise in glucose.

What is the important of What is the important of fiber? fiber?

Aids in digestion. Helps move food Aids in digestion. Helps move food through the digestive system.through the digestive system.

Reduces blood cholesterol levels, Reduces blood cholesterol levels, which reduces the risk of heart which reduces the risk of heart disease.disease.

3 Types of Fat3 Types of Fat

UnsaturatedUnsaturated = Vegetable oils, nuts and = Vegetable oils, nuts and seeds. Consumption may decrease risk of seeds. Consumption may decrease risk of heart diseaseheart disease

SaturatedSaturated = Found mostly in animal based = Found mostly in animal based foods such as meat and dairy products. foods such as meat and dairy products.

Trans fats= Trans fats= Formed through process of Formed through process of hydrogenation= vegetable oils hardening. As hydrogenation= vegetable oils hardening. As it hardens fat becomes saturated. (LDL)it hardens fat becomes saturated. (LDL)

Saturated v. UnsaturatedSaturated v. Unsaturated

Sources of unsaturated (heart healthy) fat Sources of unsaturated (heart healthy) fat include plant oils, fish oils, and nuts.include plant oils, fish oils, and nuts.

Saturated fats are typically animal sources Saturated fats are typically animal sources such as red meat, mayonnaise, and lard.such as red meat, mayonnaise, and lard.

Saturated fats raise cholesterol and increase Saturated fats raise cholesterol and increase plaque buildup on arteries thus increasing risk plaque buildup on arteries thus increasing risk of heart disease and stroke.of heart disease and stroke.

Cont.Cont.

Unsaturated fat is considered “good” fat Unsaturated fat is considered “good” fat because it raises HDL “good cholesterol.”because it raises HDL “good cholesterol.”

HDL helps to remove plaque buildup by HDL helps to remove plaque buildup by taking cholesterol back to the liver for taking cholesterol back to the liver for excretion. excretion.

Why do we need fat? Why do we need fat?

Energy ReserveEnergy Reserve Store Vitamins (ex. A, D, E, and K)Store Vitamins (ex. A, D, E, and K) InsulationInsulation Builds brain cells/nerve tissues.Builds brain cells/nerve tissues.

ProteinsProteins

Building block for muscles, hair, blood, Building block for muscles, hair, blood, nails, and internal organs.nails, and internal organs. Complete = essential amino acids (fish, Complete = essential amino acids (fish,

meat, poultry, eggs, milk, yogurtmeat, poultry, eggs, milk, yogurt Imcomplete = protein in plant sources Imcomplete = protein in plant sources

(beans, peas, nuts, and whole grains)(beans, peas, nuts, and whole grains)

Vegetarian sources include nuts, whole Vegetarian sources include nuts, whole grains, soy, and beans. grains, soy, and beans.