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Nutrition and Your Health
Nutrition
• Nutrition – process by
which the body takes in
and uses food
• Calories – units of heat
that measure energy used
by body and energy that
foods supply for the body
• Nutrients – substances in
food that your body
needs to grow, repair
itself and to supply you
with energy
Hunger vs. Appetite
• Hunger – natural
physical drive that
protects you from
starvation
• Appetite – desire,
rather than a need, to
eat
What Influences Your Food Choices?
• Emotions
• Environment
– Friends, family, peers
– Cultural and ethnic
background
– Convenience and cost
– Advertising
• NOT affected by
HUNGER
Nutrients
Nutrients
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water
Carbohydrates
• Role: Body’s main
energy source
• Simple (sugars) vs.
Complex (starches)
• Recommended 55-
60% daily calories
(mainly complex)
Fiber
• Indigestible complex
carbohydrate found in
vegetables, fruits and
whole grains
• Help prevent intestinal
problems
• Reduce risk of heart
disease and diabetes
• Eat 20-35 grams daily
Proteins
• Help build and maintain
body cells
• Used to make enzymes,
hormones, and
antibodies
• Provide four calories
per gram and excess is
converted to body fat
Complete vs. Incomplete Proteins
• Complete: all nine
essential amino
acids
• Incomplete: lack
one or more
essential amino
acids
Fats
• A type of lipid, fatty
substance that does not
dissolve in water
• Provide 2x the energy
of carbs/protein = 9
calories per gram
• Building blocks called
fatty acids
Saturated Fatty Acids
• Usually solid at room
temperature
• Associated with
increased risk of heart
disease
• Animal fats and tropical
oils (palm, coconut)
• Higher in beef, pork,
egg yorks and dairy
than chicken and fish
Unsaturated Fatty Acids
• Usually liquids at room
temperature
• Associated with
reduced risk of heart
disease
• Vegetable fats
– Olive, canola, soybean,
corn and cottonseed oils
Role of Fats
• Concentrated form of energy
• Help transport vitamins
• Encourage growth and healthy skin
• Add flavor and texture to food
• DISCLAIMER: High in calories and excess
amounts can lead to weight gain and obesity
(and even DEATH)
• No more than 20-30% of daily calories
Cholesterol
• Waxy lipid-like
substance
• Body manufactures
some to make cell
membranes and nerve
tissues; produce
hormones
• Excess is deposited in
arteries = risk of heart
disease
Vitamins
• Compounds that help
regulate many vital
body processes
– Digestion, absorption,
and metabolism
• Water-soluble: Does not
store in body;
constantly replenished
through food
• Fat-soluble: absorbed,
stored and transported
in fat
Minerals
• Substances that body
cannot manufacture but
need for forming
healthy bones and
teeth and for regulating
body processes
• Calcium, Phosphorous,
Magnesium, Iron
Water
• Makes up the greatest
percentage of the body
• Vital to all body
functions
– Transport nutrients
– Lubricates joints
– Digestion, absorption and
elimination
– Perspiration
Healthful Eating
Managing Weight and Body
Composition
Body Image
• The way you see your
body is your body
image.
• Affected by:
– Media
– Friends
– Family
• Often tied to perception
of weight
Weight-Calorie Connection
• To maintain weight:
calories consumed =
calories burned
• Both carbs and proteins
= 4 calories per gram
• Fats = 9 calories per
gram
Your Weight
• Body Mass Index (BMI):
ratio that allows
assessment body size
based on height and
weight
• Body Composition:
ratio of body fat to lean
body tissue
Body Weight vs. Body Fat
• Overweight: heavier
than standard weight
range for height
• Obesity: excess amount
of body fat
• Underweight: lighter
than the standard
weight range for height
Weight-Related Health Risks
• Overweight
– High blood pressure and
cholesterol
– Diabetes
– Asthma
• Underweight
– Fatigue
– Decreased ability to fight
illness
Fad Diets
• Weight-loss plans that
are popular for a short
period of time
• Promise QUICK and
EASY weight loss
• Do NOT promote
HEALTHY, gradual
weight loss
Types of Fad Diets
• Fasting
• Liquid Diets
• Diet Pills
• Severe Food
Restrictions
Eating Disorders
Anorexia Nervosa
• Disorder in which
irrational fear of
becoming obese results
in severe weight loss
from self-imposed
starvation
• Develops most often in
teenage girls and young
women
Bulimia Nervosa
• Disorder in which
purging or clearing of
digestive tract follows
cycles of
overeating/binging
• Strict diet => binges of
food => purging food
from body
Effects of Bulimia Nervosa
• Dehydration
• Kidney damage
• Irregular heartbeat
• Tooth decay
• Damage to stomach
tissue, esophagus and
mouth
• Nutrient deficiencies
Binge Eating Disorder
• Characterized by
compulsive overeating
– No attempt to purge
• Food may be used as
coping mechanism for
depression or stress

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Nutrition

  • 2. Nutrition • Nutrition – process by which the body takes in and uses food • Calories – units of heat that measure energy used by body and energy that foods supply for the body • Nutrients – substances in food that your body needs to grow, repair itself and to supply you with energy
  • 3. Hunger vs. Appetite • Hunger – natural physical drive that protects you from starvation • Appetite – desire, rather than a need, to eat
  • 4. What Influences Your Food Choices? • Emotions • Environment – Friends, family, peers – Cultural and ethnic background – Convenience and cost – Advertising • NOT affected by HUNGER
  • 6. Nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water
  • 7. Carbohydrates • Role: Body’s main energy source • Simple (sugars) vs. Complex (starches) • Recommended 55- 60% daily calories (mainly complex)
  • 8. Fiber • Indigestible complex carbohydrate found in vegetables, fruits and whole grains • Help prevent intestinal problems • Reduce risk of heart disease and diabetes • Eat 20-35 grams daily
  • 9. Proteins • Help build and maintain body cells • Used to make enzymes, hormones, and antibodies • Provide four calories per gram and excess is converted to body fat
  • 10. Complete vs. Incomplete Proteins • Complete: all nine essential amino acids • Incomplete: lack one or more essential amino acids
  • 11.
  • 12. Fats • A type of lipid, fatty substance that does not dissolve in water • Provide 2x the energy of carbs/protein = 9 calories per gram • Building blocks called fatty acids
  • 13. Saturated Fatty Acids • Usually solid at room temperature • Associated with increased risk of heart disease • Animal fats and tropical oils (palm, coconut) • Higher in beef, pork, egg yorks and dairy than chicken and fish
  • 14. Unsaturated Fatty Acids • Usually liquids at room temperature • Associated with reduced risk of heart disease • Vegetable fats – Olive, canola, soybean, corn and cottonseed oils
  • 15. Role of Fats • Concentrated form of energy • Help transport vitamins • Encourage growth and healthy skin • Add flavor and texture to food • DISCLAIMER: High in calories and excess amounts can lead to weight gain and obesity (and even DEATH) • No more than 20-30% of daily calories
  • 16. Cholesterol • Waxy lipid-like substance • Body manufactures some to make cell membranes and nerve tissues; produce hormones • Excess is deposited in arteries = risk of heart disease
  • 17. Vitamins • Compounds that help regulate many vital body processes – Digestion, absorption, and metabolism • Water-soluble: Does not store in body; constantly replenished through food • Fat-soluble: absorbed, stored and transported in fat
  • 18. Minerals • Substances that body cannot manufacture but need for forming healthy bones and teeth and for regulating body processes • Calcium, Phosphorous, Magnesium, Iron
  • 19. Water • Makes up the greatest percentage of the body • Vital to all body functions – Transport nutrients – Lubricates joints – Digestion, absorption and elimination – Perspiration
  • 21.
  • 22.
  • 23. Managing Weight and Body Composition
  • 24. Body Image • The way you see your body is your body image. • Affected by: – Media – Friends – Family • Often tied to perception of weight
  • 25. Weight-Calorie Connection • To maintain weight: calories consumed = calories burned • Both carbs and proteins = 4 calories per gram • Fats = 9 calories per gram
  • 26. Your Weight • Body Mass Index (BMI): ratio that allows assessment body size based on height and weight • Body Composition: ratio of body fat to lean body tissue
  • 27. Body Weight vs. Body Fat • Overweight: heavier than standard weight range for height • Obesity: excess amount of body fat • Underweight: lighter than the standard weight range for height
  • 28. Weight-Related Health Risks • Overweight – High blood pressure and cholesterol – Diabetes – Asthma • Underweight – Fatigue – Decreased ability to fight illness
  • 29. Fad Diets • Weight-loss plans that are popular for a short period of time • Promise QUICK and EASY weight loss • Do NOT promote HEALTHY, gradual weight loss
  • 30. Types of Fad Diets • Fasting • Liquid Diets • Diet Pills • Severe Food Restrictions
  • 32. Anorexia Nervosa • Disorder in which irrational fear of becoming obese results in severe weight loss from self-imposed starvation • Develops most often in teenage girls and young women
  • 33. Bulimia Nervosa • Disorder in which purging or clearing of digestive tract follows cycles of overeating/binging • Strict diet => binges of food => purging food from body
  • 34. Effects of Bulimia Nervosa • Dehydration • Kidney damage • Irregular heartbeat • Tooth decay • Damage to stomach tissue, esophagus and mouth • Nutrient deficiencies
  • 35. Binge Eating Disorder • Characterized by compulsive overeating – No attempt to purge • Food may be used as coping mechanism for depression or stress