Health
Introduction to Nutrition
Nutrition
Essential Questions:












What are the six classes of nutrients?
Are quick weight loss products valid?
What are the consequences of excessively eating unhealthy foods?
What are the benefits of eating healthy foods and beverages over less healthy foods and
beverages?
What are the pros and cons of various fad diet plans?
How do we assess our personal physical activity level?
How do we progress towards achieving a healthier diet goal?
How can we develop a plan for healthy weight management?
What are the parts of a food label?
What are ways to accommodate special dietary needs?
How can we be wise consumers?
What are the signs and symptoms of eating disorders?
There are many misconceptions about exactly what a healthy diet is. By the end of this unit, you
will be able to determine specifically what comprises a nutritionally-sound diet, how the Food
Guide Pyramid establishes nutritional guidelines, how to read food labels to determine
whether or not a food is healthy, and what exactly is the never-fail (and inexpensive) healthy
way to lose weight, gain weight, or maintain current weight. All of this information will be key in
the first step towards development (and hopefully maintenance) of a healthy lifestyle.
To view the standards for this unit, please download the handout from the sidebar.
Some Important Vocabulary




Nutrients- substances in food that your body needs
to function properly
Digestion- the process of breaking down food into a
form your body can use
Diet- a pattern of eating that includes what a person
eats, how much a person eats, and how often a
person eats
Calories- the amount of energy your body gets from
food is measured in units




















Metabolism- process of converting the energy in food into energy your body can use
Carbohydrate- a chemical composed of one or more simple sugars
Fats- energy-storage nutrients that help the body store some vitamins
Proteins- nutrients that build and repair tissue and cells
Vitamins- organic compounds that control several body functions and is needed in small
amounts to maintain health
Minerals- elements that are essential for good health
Dietary Guidelines for Americans- a set of suggestions that will help you develop
healthy eating habits
Food Guide Pyramid- a tool that shows you what kinds of food to eat and how much
food you should eat every day
Nutrition facts label- a label found on the outside packages of food that states how
many servings are in the container, how many calories are in each serving, and the
amount of nutrients in each serving
Body image- how you feel about and see your body
Self-esteem- how much you value, respect, and feel confident about yourself
Eating disorder- a disease that involves an unhealthy concern with one's body weight
and shape
Anorexia nervosa- an eating disorder that involves self-starvation, an unhealthy body
image, and extreme weight loss
Bulimia nervosa- an eating disorder in which a person eats a large amount of food and
then tries to removes the food from his or her body
Binge eating disorder- a disease in which a person cannot control how much he or she
eats
Healthy weight range- an estimate of how much you should weigh depending on your
height and body frame
Body mass index (BMI)- a calculation that can help you determine your healthy weight
range
Fad diets- diets that promise you quick weight loss with little effort
Consumer- anyone who pays for a product or service
Comparison shopping- the process of looking at several similar products and figuring
out which one offers the best value
Why Do People Eat?
Sometimes people don't eat for the right reasons. What is
the only good reason to eat? When a person is hungry and
can consume foods and drinks that will benefit their body
nutritionally. But, how often does this actually happen?
Unfortunately, we are eating ourselves into early graves.
We are "value mealing" ourselves to death, giving ourselves
heart attacks for a measly $0.99, and starving ourselves of
the important nutrients that act as building blocks for
healthy cells.
If I asked you to list 15 reasons (5 per category) why people in general eat, what would you
come up with? No matter what specific reasons you hypothesize, I guarantee you that all of your
ideas will easily fit into one or more of three categories:
1. Emotional reasons
2. Environmental reasons
3. Physical reasons
What ideas would fit into these three specific areas?
Assignment - Why Do People Eat?
Click Here for the "Why Do People Eat?" Assignment.
Your instructor will inform you on how to submit this assignment.
Classes of Nutrients
There are six classes of nutrients.
1.
2.
3.
4.
5.
6.
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Please watch the presentation below to learn about the six classes of nutrients.
Be sure to download the Guide to Vitamins and Minerals Handout from the sidebar.
Use the activity below to review what you learned in the presentation. Read each sentence and
see if you know the answer for the underlined blank. Roll over the blank to see the correct
answer.
1.
2.
3.
4.
5.
6.
7.
Each gram of carbohydrate has ______ calories.
Carbohydrates make up your body's preferred source of ________.
Carbohydrates can be categorized as ________ or ____________ carbohydrates.
Each gram of protein has _______calories.
_____% of your total daily calories should come from protein.
Each gram of fat has ______calories.
The three types of fat are: ______, _______, and ________.
8. Vitamins A, D, E, and K are _____________.
9. Vitamins C and B complex are _____________.
10. Minerals are ________.
11. The human body is approximately __________ water.
Nutrition and Your Health
The Food Pyramid
Since one size doesn't fit all, visit
the My Pyramid site to get an idea of
what your personal food pyramid
should look like.
Once inside the site, click on the My
Pyramid Plan which will give you a
personal eating plan with the foods
and amounts that are right for you.
The My Pyramid Tracker allows you
to track your food intake and physical
activity level. Click on the tracker box
for an in-depth look at your food and
physical activity choices.
Use the advice "Inside the Pyramid"
to help you do the following:




Make smart choices from every food group.
Find your balance between food and physical activity.
Get the most nutrition out of your calories.
Stay within your daily calorie needs.
"My Pyramid" food patterns are designed for the general public ages 2 and over. They are not
therapeutic diets for specific health conditions. Those with a chronic health condition should
consult with a health care provider to find a dietary plan that is right for them.
Please watch the presentation below to learn about nutrition and your health.
Use the activity below to review what you learned in the presentation. Read each sentence and
see if you know the answer for the underlined blank. Roll over the blank to see the correct
answer.
1. RDA stands for _________________.
2. One serving of bread would be equal to how many slices? ________
3. Two tablespoons of peanut butter would be considered one serving of the ________
category.
4. A ________ of food is the amount you want to eat.
Introducing MyPlate
Please watch the Department of Agriculture's introduction of the new food icon: MyPlate.
Video Description:
The Department of Agriculture introduces the new food icon, MyPlate, to replace the MyPyramid
image as the government's primary food group symbol. An easy-to-understand visual cue to
help consumers adopt healthy eating habits, MyPlate is consistent with the 2010 Dietary
Guidelines for Americans.
Video is from www.wh.gov
Assignments: Food Label and Nutrition Option
Click Here for the Food Label Assignment.
Click Here for the Nutrition Option Assignment.
Your instructor will inform you on how to submit this assignment.
Basal Metabolic Rate (BMR)
Basal metabolic rate is a tool that can be used to help with:



Weight gain
Weight loss
Weight maintenance
I'm sure you've heard the term "metabolism" before. You may have even heard it when
someone you know has gained a little weight, and they blamed it on his/her metabolism. Well,
what exactly does this word mean since it's getting such a bad rap? A person's metabolism
(scientifically referred to as "Basal Metabolic Rate" or "BMR") is the amount of energy that is
used by the body just to keep it alive: to keep the heart beating, the lungs breathing, the brain
constantly sending out messages, etc. A person's BMR does indeed slow down as they get
older, but we have to remember what also often happens when a person gets older…they also
become more sedentary (inactive). This is not just mere coincidence! A person who aerobically
exercises his/her entire life will also experience a slow down in their BMR, but not at nearly the
same rate as a sedentary person!
So what exactly happens to food/drink when you consume it? Refer to the graphic
below to find the answer.
So what if a person isn't physically active? Then 10-40% of their consumed calories are not
"burnt off" and will eventually turn to fat if they are stored in the body for long enough.
The 5-15% caloric expenditure from digestive processes is pretty much a guarantee!
With BMR, you can see there's a range of 55-75%. A person can somewhat determine where
they are in this range by being physically active, eating nutritious foods, etc. throughout his/her
life.
Use the BMR Calculator below to find your BMR! (You may need to minimize the ad to
see the whole calculator!)
Using Your BMR
As stated before, your basal metabolic rate is a tool that can be used to help with:



Weight gain
Weight loss
Weight maintenance
To Gain Weight
What is a safe, healthy, guaranteed-to-work way to gain weight? Remember this number: 3,500
calories equals one pound of fat! Also, you do not want to gain or lose more than 1-2 pounds a
week!
If a person wants to gain weight in a healthy manner, he/she will need to do two key things.
There is no way that this will fail if a person sticks to these two things!


Step One: Begin a weight-lifting program, as this will add muscle weight and hopefully
shrink the size of a person's fat cells. Once a person develops fat cells, they will have
them FOREVER (unless they have liposuction done) but you can shrink them and make
them very small. Adversely, fat cells can become so big that they literally split into two
small fat cells, which can then grow into two big ones….do you get it?
Step Two: Increase caloric intake from healthy foods! This does not give a person
permission to engorge on anything they want. A person trying to gain weight can still
increase his/her risks for heart disease and other lifestyle-related health problems! You
want to intake 500 more calories a day than you expend. Over a one-week period of
doing so, a person will gain one pound.
o 500 excess calories a day X 7 days = 3,500 calories in excess. This means you
will gain one pound that week.
To Lose Weight
What is a safe, healthy, guaranteed-to-work way to lose weight?
Remember this number: 3,500 calories equals one pound of fat! Also, you
do not want to gain or lose more than 1-2 pounds a week!
If a person wants to lose weight in a healthy manner, he/she will also need
to do two key things. There is no way that this will fail if a person sticks to
these two things!


Step One: Decrease caloric intake.
Step Two: Increase caloric expenditure (through aerobic exercise)
to where you expend as close to 500 calories more a day than you
intake (depending on how much the person decreases their caloric
intake).
o 500 fewer calories a day X 7 days = 3,500 calories lost. This
means you will lose one pound that week!
To Maintain Weight
What is a safe, healthy, guaranteed-to-work way to maintain current weight?
If a person wants to maintain his/her current weight in a healthy manner, he/she will need to
match caloric intake and caloric expenditure. There is no way that this will fail if a person sticks
to this!


For example, if a person consumes 1,500 calories a day, he/she will need to expend
those 1,500 calories through the three ways we have talked about.
It is vital to maintain a healthy weight. Not only will you look and feel better, but you will
also help ward off diseases such as heart disease, some cancers, and type 2 diabetes.
Eating Disorders
Three types of eating disorders include:
1. Anorexia Nervosa
2. Bulimia Nervosa
3. Binge Eating
Please watch the presentation below to learn about eating disorders.
Use the sorting activity below to review what you learned from the presentation.
Special Diets
Some people require or participate in special diets. These can include:




Vegetarians
Athletes
Diabetics
People with food allergies
Vegetarianism
Some people, for moral, ethical, financial, and/or other various reasons, choose not to consume
meat products. Such people are called vegetarians and can be grouped into different groups:




Lacto-vegetarians: These vegetarians will consume dairy products but will not eat any
other meat products.
Ovo-vegetarians: These vegetarians will consume eggs but will not eat any other meat
products.
Pesco-vegetarians: These vegetarians will consume fish but will not eat any other meat
products.
Total Vegans: These vegetarians will not eat any animal product or animal derivative at
all.
Individuals who practice vegetarianism need to make sure they still consume enough protein.
This can be done by incorporating beans, nuts, tofu, etc. into their meals. Check out this site for
more simple modifications to existing menus/recipes.
Nutrition for the Athlete
An athlete is defined as a person possessing the natural or acquired traits, such as strength,
agility, and endurance that are necessary for physical exercise or sports, especially those
performed in competitive contexts. These individuals can obtain more calories each day than an
average American and also a need to drink more water (instead of 8 to 10 glasses a day they
may need 12 to 14 glasses daily).
Did you know:





Athletes achieve peak performance by training and eating a variety of foods.
Athletes gain from the amount of carbohydrates stored in the body.
Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise
and the condition of the athlete.
Exercise may increase the athlete's need for protein.
Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and
fatigue.
Becoming an elite athlete requires good genes, good training and conditioning and a sensible
diet. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as
much harm to the ambitious athlete as good nutrition can help. Visit this site for more
information and pre-game meal ideas.
Diabetics
People with diabetes have to think about their diet every meal/snack every day. There are two
types of diabetes: Type 1 and Type 2.
Type 1 Diabetes
In Type 1 diabetes, the disease process is more severe than with Type 2, and onset usually
begins in childhood.




Beta cells in the pancreas that produce insulin are gradually destroyed. Eventually
insulin deficiency is absolute.
Without insulin to move glucose into cells, blood glucose levels become excessively
high. This is a condition known as hyperglycemia.
Because the body cannot utilize the sugar, it spills over into the urine and is lost.
Weakness, weight loss, and excessive hunger and thirst are among the consequences
of this "starvation in the midst of plenty."
Patients with Type 1 diabetes need to take insulin. Dietary control in Type 1 diabetes is very
important and focuses on balancing food intake with insulin intake and energy expenditure from
physical exertion.
Type 2 Diabetes
Type 2 diabetes is the most common form of diabetes, accounting for 90% of cases. An
estimated 16 million Americans have Type 2 diabetes, and half are unaware they have it.
Obesity is common in patients with Type 2 diabetes and this condition appears to be related to
insulin resistance. The primary dietary goal for overweight, Type 2 patients, is weight loss and
maintenance. Studies indicate that when people with Type 2 diabetes can maintain intensive
exercise and diet modification programs, many can minimize or even avoid medications.
General Dietary Guidelines for Diabetics
Healthy eating habits along with good control of blood glucose are the basic goals in managing
this complex disease. Several good dietary methods are available to meet them. General
dietary guidelines for diabetes recommend:


Carbohydrates should provide 45 – 65% of total daily calories. The type and amount of
carbohydrates are both important. Best choices are vegetables, fruits, beans, and whole
grains. These foods are also high in fiber. Patients with diabetes should monitor their
carbohydrate intake either through carbohydrate counting or meal planning exchange
lists.
Fats should provide 25 – 35% of daily calories. Monounsaturated (olive, peanut, canola
oils; avocados; nuts) and omega-3 polyunsaturated (fish, flaxseed oil, walnuts) fats are
the best types. Limit saturated fat (red meat, butter) to less than 7% of daily calories.
Choose nonfat or low-fat dairy instead of whole milk products. Limit Trans-fats
(hydrogenated fat found in snack foods, fried foods, commercially baked goods) to less
than 1% of total calories.


Protein should provide 12 – 20% of daily calories, although this may vary depending on
a patient's individual health requirements. Patients with kidney disease should limit
protein intake to less than 10% of calories. Fish, soy, and poultry are better protein
choices than red meat.
Lose weight if body mass index (BMI) is 25 – 29 (overweight) or higher (obese).
Overall Guidelines: There is no such thing as a single diabetes diet. Patients should meet with
a professional dietician to plan an individualized diet within the general guidelines that takes into
consideration their own health needs.
For more information on diabetes and diabetic diets go to this site.
Food Allergies
A food allergy is caused when the body's immune system mistakes an ingredient in food—
usually a protein—as harmful and creates a defense system (special compounds called
antibodies) to fight it. An allergic reaction occurs when the antibodies are battling an "invading"
food protein. Although a person could have an allergy to almost any food, the following foods
account for almost 90 percent of all food-related allergic reactions:








Milk
Eggs
Peanuts
Tree nuts (such as cashews and walnuts)
Fish
Shellfish
Soy
Wheat
Visit this site for more information, modifications, and recipes.
Assignment- Special Needs Diet
Click Here for the Special Needs Diet Assignment.
Your instructor will inform you on how to submit this assignment.
Being A Wise Consumer
Each day American consumers spend millions of dollars for goods and services. A consumer is
defined as anyone who uses products or services. Consumer skills are techniques that enable
you to make wise, informed purchases, and will help you become a smart shopper. Smart
shoppers know how to compare products in terms of cost, effectiveness, and quality as well as
read food labels.
Terms that may appear on food products (their
packages) and their meanings are:










Healthy: The food is low in fat and saturated
fat and contains limited amounts of
cholesterol and sodium - no more than 360
mg per serving. In addition, if it is a single
food-item food, it provides at least 10 percent
of one or more of the following: Vitamin A or
C, iron, calcium, protein, or fiber.
Light: The calories have been reduced by at
least a third, or the fat or sodium by at least
half.
Less: The food contains 25 percent less of a
nutrient or of calories than a comparable
food. Similarly, if a food label claims more,
the food contains 10 percent more of the nutrient than the daily value of that food.
Free: The product contains no amount, or only a slight amount, or fat, cholesterol,
sodium, sugar, or calories.
Fresh: The food is raw, unprocessed, contains no preservatives. and has never been
frozen or heated.
Natural: This term is reserved for meat and poultry only. According to the USDA, it
means the food is minimally processed with no artificial or synthetic ingredients.
Expiration date: Last date you should use the product.
Freshness date: Last date a food is thought to be fresh.
Pack date: The date on which the product was packaged.
Sell date (Pull date): This term denotes the last date the product - for example, milk should be sold. Note that you can store a product past its sell date.
What Influences Our Buying Decisions?






Personal taste - You have tried it and like it.
Media messages- Advertising is a strong influence. Informed consumers know how to
analyze information in the ads.
Tradition - Your family uses/eats it.
Peers - Your friends or classmates may like it.
Packaging and placement - It catches your eye or is easy to grab.
Price - It fits your budget.
Analyzing Advertising
Advertising has a big impact on our decision to buy products. Companies that make products
want to sell their products, so they spend billions of dollars every year making ads to persuade
people. As a consumer, you can use ads to your advantage by reading between the lines. This
means cutting through what the advertiser wants you to hear or see and getting to the
information you need to make an informed decision. You can do this by considering the
following two things:
1. Consider the source. Where is the information in this ad from?
2. Consider the approach. What techniques are being used to attract your attention or
appeal to you?
o Some advertisers use celebrities to promote their products (Pepsi - Britney
Spears and Beyonce Knowles). Admiring a person's talents or looks is not a
good reason to buy a product.
o Another technique advertiser's use is hidden messages. These are often pictures
showing seemingly happy, attractive people, implying that if you buy this product
it will make you healthier and happier.
o Another type of advertising approach is the "testimonial" (often used with diet
foods and workout equipment). Ordinary-looking people claiming to have gotten
great results (they may be paid actors).