Chapter 5

Chapter 5 Nutrition and Your Health

Why Do you Eat? • Nutrients- substances in food that your body needs to function properly to grow, to repair itself, and to supply you with energy. • Hunger- is a natural drive that protects you from starvation. • Appetite is a desire, rather than a need, to eat. • Nutrition- is the process by which the body takes in and uses food.

Shaping your Appetite • Your environment: • Your food choices reflect the culture you live in, ethnic background and religious beliefs. • Your family and friends greatly influence the choices that you make regarding food decisions and preferences. • Food ads are everywhere in the media. • Advertising is created to make you aware of certain foods and, perhaps, to sell you on their benefits. • Cost, convenience, and food safety can be a huge determining factor in food choices. All relating to time and money.

Shaping your Appetite • Your emotions: • Emotions are another factor that affects eating habits. • Eating when bored • Feeling stressed, frustrated, or depressed • Not eating when you are upset or bored

Vitamins • Vitamins- are compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of the other nutrients. • Of the 13 vitamins that play a key role in good nutrition, only 1; Vitamin D is produced in the body. • Others are derived from food • Water- Soluble • Water soluble vitamins dissolve in water and thus pass easily into the bloodstream. • Excreted through urine • Not stored in body, so you must replenish frequently. • Fat-Soluble • Absorbed and transported by fat • Stored in fatty tissue, liver and kidneys • Excess build up can be damaging

Minerals • Minerals- inorganic substances that the body cannot manufacture but that act as catalysts, regulating many vital body processes. • Body requires different amount of various minerals • Trace minerals- tiny amounts

Water • Water- carries nutrients and carries waste away from cells, mainly through plasma. • Lubricates your joints • Cools the body • Body uses 10 cups or 2.4L of water per day • DRINK 6-8 glasses per day

Carbohydrates • The starches and sugars found in food • Body’s preferred source of energy • Recommended intake is between 45-65% total caloric energy • Simple carbohydrates– or sugars • Complex carbohydrates– or starches

Simple Carbohydrates Naturally present in food Burned quickly in body, not a good source of energy Fruit- fructose Milk- lactose Grains- maltose Sugar- sucrose Complex Carbohydrates Rice, grains, seeds, nuts, and legumes Second in energy source 4 calories of energy/ gram of carbohydrate Body converts to glucose Carbohydrates

Carbohydrates • Glucose- simple sugar and chief fuel of the body. • If glucose is not used as energy right away, it is stored as glycogen. • Glycogen- starch-like substance that converts back to glucose when needed. • Can be stored as fat if consumed and not used by the body.

Fiber • Most Americans need to increase their fiber intake. • Recommended 14 grams/1000 calories • Form of a carbohydrate • Fruits and vegetables with edible skins and seeds, whole-grain foods • Helps with digestion, feeling of fullness, lower in fat and calories, reduces the risk of cancer and heart disease, and lowers blood cholesterol.

Protein • Nutrients that help build and maintain body tissues. • All body cells contain proteins. • Excess protein is stored as fat. • Final source of energy for the body. • Protein is made from amino acids • Body can make 11 of the 20 amino acids needed to make protein; 9 must come from food and are known as essential amino acids

Roles of Protein • Builds new body tissues • Replaces damaged or worn out body tissuses • Aids in the production of enzymes, hormones, and antibodies.

Fats • Body needs some fat to function healthfully • Most concentrated form of energy • Intake of saturated fats should be decreased • Trans fats should be 1% of energy intake • Omega-3 fatty acids are important—eat 2 servings of fish weekly • Total fat intake should be 25-35% of calorie intake.

Saturated fats Found in animal products and some oils Can lead to an increased risk of heart disease Unsaturated fats Found in vegetable oils, olive oil, corn oil, etc. Can reduce the risk of heart disease Hydrogenation- can make products more saturated Fats

Role of Fats in the Body • Fats carry fat-soluble vitamins to the blood (A, D, E, K) • Teenage girls should limit their fat intake to 66 grams a day and cut their fat intake to no more then 30% of the daily caloric intake.

Cholesterol • Fatlike substance produced in the liver of animals and only found in foods of animal origin. • Production of sex hormones • Production of Vitamin D • Is a major risk factor for circulatory diseases

Energy Used in the Body • Simple sugar carbohydrates • Complex carbohydrates • Fat • Protein

What you should be eating? • Choose plenty of grains, veggies, and fruits • Excellent source of complex carbohydrates • Source of fiber • Low in fats and calories • Decrease risk of heart disease, obesity, and cancers • Recommend 20-35 grams

What you should be eating? • Choose an Eating Style Low in Fat, Saturated Fat, and Cholesterol • Makes up about 35% of calories in an average diet • Increase risk of increased cholesterol and heart disease • Limit egg yolks, organ meats like liver

What you should be eating? • Choose an Eating Style Moderate in Sugars • Watch the size and frequency of foods with added sugars • Be aware of added sugar • Learn to identify added sugars by name • Water, not syrup • Eat sweets as a part of a meal, not as in between snacks

What you should be eating? • Choose an Eating Style Moderate in Salt and Sodium • One of the body’s essential minerals • Transports nutrients to and from cell • 2, 400mg or less sodium a day • 10% naturally present in foods; 75% from processed foods • Risk of high blood pressure • Become sodium literate • Season food with spices other then salt • Taste before you salt

Reading a nutrition label • Nutrition labels indicate the nutrients and calorie content of foods • Find good sources • Compare • Choose • Label Contains: • Serving size • Servings per container • Calories per serving and calories per serving of fat • Grams of total fat, sat. fat, total carbs, fiber, sugar, protein, and mg of cholesterol and sodium per serving • % of Daily Value (DV) the product supplies of the above nutrients

Nutrition Label • Reading a food label

Reading a nutrition label Ingredients are listed by weight in descending order Food Additives- substances added to food intentionally to produce a desired effect. Add nutrients lengthen storage life Give flavor and color Maintain texture Help in the aging process i.e cheese Enriched foods- food in which nutrients were lost in processing and have been added back Fortification- the addition of nutrients that were not naturally present

Food Label Claims • Healthy- low in fat and saturated fat; limited amounts of cholesterol and sodium • Light- calories reduced by at least 1/3 or fat or sodium by ½ • Less- contains 25% less of a nutrient or calories than another comparable product • Free- contains no amount of small amount fat, cholesterol, sodium, etc. • Fresh- raw, unprocessed, no preservatives, never frozen or heated • Natural- meat and poultry

Product Dating • Expiration Date- last date to use the product • Freshness Date- last date food thought to be fresh • Pack Date- date in which the product was packaged • Sell Date- also known as the pull date; when the last day the product should be sold

Dietary guidelines and Food Pyramid • RDA- Recommended Dietary Allowances. This is the amount of nutrients that will prevent deficiencies and excesses in most healthy people. • Specific nutritional needs for different people • Age • Gender • Physical condition • Body size • Activity level

Dietary guidelines and Food Pyramid • Balance the amount of energy in food with the amount of energy your body uses. • Be aware that controlling body fat is more important to health than controlling body weight.

The New Food Pyramid • www.choosemyplate.gov

Digestive System • Digestion- the mechanical and chemical breakdown of foods for use of the body’s cells. • Absorption- the passage of digested food from the digestive tract to the circulatory system. • Elimination- the expulsion of undigested food or body waste.

Structures of the Digestive System • Oral Cavity: • The mouth and teeth Mastication- the process of chewing • The salivary glands • Produces saliva that aids in the secretion of enzymes to start the digestion of carbohydrates. • The tongue • Aids in the process of swallowing; forcing the food into the pharynx • Uvula protects the nasal passages • Epiglottis protects the trachea or windpipe

Structures of the Digestive System • The Esophagus • Extends from the pharynx to the stomach • Peristalsis- a series of involuntary muscle contractions • Sphincter muscle prior to stomach • The Stomach • Hollow organ contained within 3 muscle wall • Breaks down food • Acts as storage • Controls rate at which food enters the small intestine

The Small Intestine Major part of digestion and absorption occur here Can be up to 20 feet long! Has 3 parts; duodenum, jejunum, and ileum The Large Intestine Can be 5 feet long! Movement is slow Absorb water and eliminate undigested food Structures of the Digestive System

Structures of the Digestive System • The Liver • The second largest organ in body • Body’s chemical factory • Excretes bile; important in the breakdown of fat • The Gallbladder • Located under liver • Pear- shaped organ • Stores bile • The Pancreas • Produces hormone insulin

Food Sensitivity • An allergy is the body’s reaction to an irritating substance or toxin. An allergic reaction can be caused by an insect bite, or from food. • Food allergy- the body’s immune system overreacts to substances in some foods • The allergens are usually proteins • The body produces antibodies as a defense against these substances • Most common allergies: nuts, eggs, wheat, and soy • Food additives that help in preserving foods • Symptoms include: rash, hives, or itching of the skin, vomiting, diarrhea, or abdominal pain • Food Intolerance- is a negative reaction to food or an ingredient in food that is not related to the body’s immune system or food poisoning.

Protecting yourself from food-borne illness • Food borne Illnesses- food poisoning is often a result of a contaminant • Bacteria • Parasite • Virus • Cannot see, smell or taste • Causes and Symptoms of Food borne Illnesses • Animals can harbor disease organisms in their tissues. • Pasteurized- treated by a process of heating to destroy or slow the growth of pathogens. • Food may be contaminated with bacteria spread from a person or animal.

Food-Borne Illness • Salmonella • There are 2000 different species of salmonella • 5 million cases in the United States occur every year • Most common food borne illness • Rate of infection highest in babies and young children • Incubation period varies between 12-36 hours • Transmission: Ingestion of food or water contaminated by the organism • Common foods include: Inadequately cooked poultry, raw sausage, lightly cooked foods containing egg or egg product, unpasteurized milk or dairy. • Symptoms: sudden onset headache, abdominal pain, nausea, and sometimes vomiting

Staphylococcus Aureus (S. Aureus) Food Intoxication Short incubation 2-4 hours Short duration Rarely fatal Transmission: Ingestion of food containing toxin Symptoms: abrupt, violent onset, nausea, vomiting, diarrhea Clostridium Perfringens (C. Perfringens) Food Intoxication Mild, short duration Incubation 6-24 hours Transmission: Ingestion of food containing organism Symptoms: mild cramps, diarrhea Food-borne Illness

Escherichia Coli (E. Coli) Transmission: Ingestion of food or water contaminated with the organism Symptoms: diarrhea; stools may contain blood or pus Clostridium Botulinum (Botulism) Life- threatening illness; affects nervous system; incubation 12-36 hours Transmission: ingestion of food containing toxin Symptoms: dizziness, difficulty swallowing, double vision, nausea, vomiting, diarrhea, descending paralysis Food-borne Illness