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Chapter Nine Nutrition

Chapter Nine Nutrition. You are what you eat. Objectives. How did you develop your current nutritional habits? What is the relationship of food to health? What are the essential nutrients and why does the body need them?

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Chapter Nine Nutrition

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  1. Chapter NineNutrition You are what you eat.

  2. Objectives • How did you develop your current nutritional habits? • What is the relationship of food to health? • What are the essential nutrients and why does the body need them? • What are the health problems that might occur from bad diet decisions about essential nutrients?

  3. Objectives • Why is water such an important element of our diet? • What is the new Food Label, and how can it help you plan a nutritionally balanced diet? • What is the Food Guide Pyramid? • How should the Food Guide Pyramid be used to plan a balanced diet? • How should you determine your daily calorie requirements?

  4. Chapter 9 Value • Knowledge about proper nutrition has many benefits. Everything that a person wants to do or wants to be is affected by nutrition. • Proper nutrition will provide you energy to be physically active, study hard, and do well with mental tasks. • Nutrition also aids with the appearance of your skin and hair and contributes to both short term and long term health. • Nutrition has a direct relationship to many of the major health concerns, such as cardiovascular diseases, cancer, and diabetes.

  5. Vocabulary fad diets— diets that promote weight loss without sound nutritional practices essential nutrients needed for growth and repair of body tissues essential nutrients that are the body's primary source of energy fats contained in animal products fats found in plant sources Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL proteins— carbohydrates— saturated fats— unsaturated fats— trans fats—

  6. Vocabulary Glycemic Index— Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise high density lipoprotein which helps remove excess cholesterol low density lipoprotein which leads to a buildup of cholesterol on artery walls essential nutrients needed in small amounts to prevent deficiencies and diseases in the body HDL— LDL— minerals—

  7. Vocabulary vitamins that can be stored in fat deposits in the body; vitamins A, D, E, and K vitamins that dissolve in water and cannot be stored in body tissues a visual guideline established by U.S. Department of Agriculture to ensure that all of the essential nutrients are included in the daily diet. amount of energy required to maintain one's body at rest fat-soluble vitamins— water-soluble vitamins— Food Guide Pyramid— basal metabolism—

  8. Evaluate Goals

  9. Historical Use of Food • Survival • Social / religious • Variety today • nutrients • energy • socially • escape

  10. Acquired Experiences with Food • Family influence - strongest • Friends • Ethnicity • Lifestyle • Cost • Advertising • Religion • Geography Objective

  11. Food and Its Relation to Health • Energy source for the body • Affects appearance • Fad diet - promotes weight loss without establishing sound nutritional practices Weight loss = calories spent > calories consumed Vocabulary Objective

  12. Essential Nutrients • Protein • Carbohydrates • Fats • Minerals • Vitamins • Water Objective 1 of 8

  13. Protein • Amino acids • Animal protein • Non-meat protein Vocabulary Objective 2 of 8

  14. Carbohydrates • Starch • Sugar • Fiber Vocabulary Objective 3 of 8

  15. Glycemic Index • Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise after they are digested Vocabulary

  16. Fats • Unsaturated • Saturated Vocabulary Objective 4 of 8

  17. Trans Fats • Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL Vocabulary

  18. Cholesterol • HDL— good cholesterol • LDL— bad cholesterol Vocabulary Objective 5 of 8

  19. Minerals • Calcium • Phosphorus • Iron • Iodine • Potassium • Sodium Vocabulary Objective 6 of 8

  20. Vitamins • Fat soluble — A, D, E, K • Water-soluble— B, C • Supplied by foods you eat Vocabulary Objective 7 of 8

  21. Antioxidants • A special group of vitamins that help protect the body from cell damage Vocabulary

  22. Water • Requirements • 8 glasses or 2 quarts per day • 1 cup every 20 min. when exercising • Functions • dissolves wastes • digests food • carries nutrients • temperature control Objective 8 of 8

  23. New Food Label Objective

  24. Health Claims • Low fat diet may reduce risk for cancer • High fiber foods may reduce risk for cancer • Fruits and veggies may reduce risk for cancer

  25. Legal Definitions • High - 20% + daily value • Reduced, less, fewer - 25% less • Fat free - less than 0.5g • Low fat - no more than 3g • Lean - <10g fat, no more than 3g sat fat, 95mg cholesterol • Extra lean - <5g fat, 2g sat fat, 95mg cholesterol

  26. Legal Definitions • Light / lite - 1/3 less cal., or 1/2 fat • Sugar free - < 0.5g • Cholesterol free -<2mg cholesterol, <2mg sat fat • Low cholesterol - 20mg less, 2g or less sat fat

  27. Calculating Calories • Fat: <30% of total calories • 9 kcal/gram 1. multiply grams of fat by 9 2. divide by calories per serving 3. multiply by 100 to get % • Carbohydrates: 60% of total calories • 4 kcal/gram • Protein: 15% of total calories • 4 kcal/gram

  28. Food Guide Pyramid • Guide to select foods for proper nutrition & maintain ideal body weight • Foods categorized into six groups Objective 1 of 2

  29. Food Guide Pyramid Vocabulary Objective 1 of 2

  30. Bread, Cereal, Rice, Pasta Group • Major source of energy • 6-11 servings per day • One serving is equal to: • 1 slice bread • 1 roll, biscuit, or muffin, • 1/2 cup cooked cereal • 1 ounce of ready-to-eat cereal

  31. Vegetable Group • Major source of vitamins, minerals and fiber • 3-5 servings per day • One serving is equal to: • 1/2 cup cooked vegetables • 1 cup raw vegetables

  32. Fruit Group • Major source of vitamins, minerals and fiber • 2-4 servings per day • One serving is equal to: • 1 medium size piece of fruit • 3/4 cup juice • 1/2 cup canned fruit • 1/4 cup dried fruit

  33. Milk, Yogurt, Cheese Group • Good source of calcium, protein, iron • 2 -3 servings daily • One serving is equal to: • 1 cup milk • 1 cup yogurt • 1 1/2 ounces cheese

  34. Meat, Poultry, Fish, Dry Beans, Egg and Nut Group • Major source of protein and iron • 2-3 servings daily • One serving is equal to: • 2 to 3 ounces cooked lean meat, poultry, or fish • 1/2 cup dry beans or peas • 2T. Peanut butter • 1 Egg

  35. Fats, Oils, and Sweets • Use sparingly because of sugar and fat content • Included in this group are: butter, margarine, salad dressing, gravy, cookies, cakes, pies, soda

  36. Food Guide Pyramid

  37. Daily Servings Objective

  38. Healthy Eating Pyramid • An alternative food pyramid which differentiates between the more and less healthy nutritional food sources • White rice, white bread, potatoes, pasta, sweets (use sparingly) • Red meat (use sparingly) • Dairy or calcium supplement (1 to 2 servings) • Fish, Poultry, Eggs (0 to 2 servings) • Vegetable(in abundance) and Fruit (2 to 3 servings) • Plant oils (olive, soy, corn, sunflower) • Whole grain foods (at most meals) • Daily exercise and weight control Vocabulary

  39. Determining Daily Calorie Requirements • Individual needs • Basal metabolism— amount of energy needed to maintain the body at rest • Daily activity needs Vocabulary Objective

  40. Daily Diet • Based on Food Guide Pyramid • Keep activity level in mind

  41. Record Progress toward Goal

  42. Summary • Experience with food • Food impacts your health • Essential nutrients • New food label • Health claims and legal definitions • Calculating calorie needs • Choose a daily diet using the Food Guide Pyramid

  43. Objectives How did you develop your current nutritional habits? What is the relationship of food to health? What are the essential nutrients and why does the body need them? What are the health problems that might occur from bad diet decisions about essential nutrients?

  44. Objectives Why is water such an important element of our diet? What is the new Food Label, and how can it help you plan a nutritionally balanced diet? What is the Food Guide Pyramid? How should the Food Guide Pyramid be used to plan a balanced diet? How should you determine your daily calorie requirements?

  45. Study Question • True or False • Eating habits are closely related to such health problems as poor complexion, overweight, and high cholesterol levels. • Proteins are a better source of energy than carbohydrates. • Cholesterol is contained in saturated fats. True False True

  46. Answers • True or False • A person should drink at least two quarts of water each day. • The Food Guide Pyramid is a guideline to help insure that energy needs during exercise will be met by our diet. True False

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