Nutrition Basics
Mr. Layton
Calorie content ???
• One plain bagel
• 150 calories
• 1 cup of chocolate milk
• 1 slice of apple pie
• 180 calories
• 1 cup cooked spaghetti
• 1 stalk of celery
• 210
•
155
• 1 can of regular coke
• 1 quarter-pound hamburger
with cheese
• 5
• 1 pear
• 100
• 520
• 405
WHY DO WE EAT???
The foods you eat are your body’s chief
source of nutrients!
Basic need
What is the difference between hunger and
appetite???
_____________– is a desire to eat, rather
than a need.
____________ is the need to eat
Why do you eat the foods that you do????
• Environment –
1. ___________- your food choices reflect the culture
you live in, as well as your ethnic background, etc.
2. Your ___________________
3. _________________
4. Time and money –taste and nutrition are the two
top factors that influence food shopping decisions.
5. _____________– bored, stressed, depressed…
Eating habits
Why is eating linked to six out of ten leading causes of
death in the US, including heart disease, stroke, and
cancer?
People are unable to distinguish between
_____________________! –
You eat past the point of feeling full because your
appetite continues to be stimulated after your
hunger is past. –
Usually with a ____________!
Teens and Nutrition
• Good nutrition is essential during your teen-age
years
– F_____________________
– Provides you with:
• N________________________
• Calories- ____________________
• ____________- substances in food that helps your
body grow, repair itself and provides energy
Teens and Nutrition Choices
• Eating patterns now are likely to continue later in life
• Developing good eating patterns can prevent:
–
–
–
–
–
–
–
O____________
Diabetes
S__________
Cancers
Osteoporosis
H________________
High Blood pressure
Nutrition Label Basics
• Food labels indicates the nutrients and calorie
content of foods
• Each label contains:
1. ______________size
2. serving per ___________
3. grams of total fat, saturated fat, total
carbohydrates, fiber, sugars, protein, milligrams of
cholesterol and sodium _________________
The first ingredient listed on the label is the ingredient
with the heaviest wt.
Digestive System
• Digestion
– Process of breaking
down large foods into
smaller molecules of
nutrients to be absorbed
into the blood and
carried to cells
throughout the body.
• Nutrition – the process in
which the body takes in
and uses food
•http://www.umm.edu/digest/howworks.htm
Food and Energy
• When your body uses the _________ in foods,
a series of chemical reactions take place inside
your cells. As a result, energy is
_______________.
• The amount of energy released when
nutrients are burned is measured in units
called ___________. The more calories a food
has, the more _________ it
_______________.
Energy is needed for such things as:
• Regulating body ______________
• Keeping your heart beating and your longs
breathing
• Keeping your _________ _________
• Everything that you do!
6 Classes of Nutrients
• Through Digestion, nutrients serve ______ functions:
– Provide Energy (Macro nutrients)
• Carbohydrates (1)
• Proteins (2)
• Fats (3)
– Regulating Growth and Repair of Tissues
• Proteins
– Regulate Body Functions (Micro nutrients)
• Vitamins (4)
• Minerals (5)
• Water (6)
6 Classes Of Nutrients
Through digestion, Nutrients serve 3 functions:
6
Nutrients
Build and
Repair
Body Cells
Provide
Energy
CHO’s
Fats
Proteins
Proteins
Regulate
Body
Functions
Vitamins
Minerals
Water
Energy Providing Nutrients
• Carbohydrates
– ____ calories/gram
• Proteins
– ____ calories/gram
• Fats
– ____ calories/gram
• The rate at which we burn energy is
determined by things such as:
• How active we are
• Our age
• One’s own basil metabolic rate
• The temperature of the environment
1. Carbohydrates (CHO’s)
•
Major source of ________ for the body
–
Role of CHO’s:
•
–
Unused CHO’s can be stored:
•
•
•
–
Turned into glucose (Sugar) that the body uses to produce
energy
Glycogen- Stored glucose in liver or muscles
Fat- Excess CHO’s that can’t be stored as glycogen are stored as
FAT
Can be used for energy when the body needs it
_________ of food should be Carbohydrates
Simple and Complex CHO’s
• There are ___ types of carbohydrates:
– __________ carbohydrates (Sugars)
• Used for quick, immediate energy
• Examples: fruits (fructose), some vegetables (maltose),
milk (lactose), sugars found in desert foods (no
nutritional value)
• MYTH: Eat sugar to boost your energy.
– FACT: Your blood glucose level peaks initially, but wears off
quickly and below normal levels
Sugary carbohydrates found in soft drinks, and candy
=empty calories
Simple sugars = quick burst of energy followed by a
__________feeling
Eating of sugary foods causes the pancreas to secrete
an ______________ of insulin in response to the rise
in blood glucose level.
Result – within an hour of eating, the body feels
______________________________
Simple and Complex CHO’s
– Complex carbohydrates (Starches)
• Used to supply long-lasting energy
• Eating more whole grain CHO’s will cause fewer sugar cravings since CHO’s
are a natural source of sugar. If the body does not get enough whole grain
CHO’s then it will _______sugary snacks like candies, cakes, etc.
• Look for foods that contain at least ____ grams of fiber per serving.
• Exa. Of whole grains: bread, cereals, pasta, potatoes, fruit, starchy
vegetables
– FACT: This provides a slow release of glucose over time
(Sustained energy)
Fiber in carbohydrates
• _________ is the tough, stringy part of vegetables,
fruits, and grains
• Complex carbohydrate found in plants
• Fiber is not really a ________ because it cannot be
broken down and absorbed into the body – they pass
out of the body without being digested. However…
• Fiber prevents ____________, and may reduce the risk
of lower bowel cancer and play a role in preventing
heart disease
• __________ grain bread and cereals, vegetables, fruits,
and seeds provide fiber
• 25 grams of fiber is needed daily
Fiber- A Unique CHO
• Fiber
– Indigestible type of complex
carbohydrate
– Does not provide Energy
– Function:
• Helps move waste through
digestive system
• Helps prevents constipation,
heart disease, diabetes and
cancers
– Eat 20-35 grams of fiber daily
2. Fat (Lipids)
• Role of Fat: is the nutrient that gives us the
highest energy
– Provides a lot of ____________ in long lasting
activities
– They help you absorb fat soluble vitamins A,D,E,
and K
• Aerobic Activities tend to burn BODY FAT
Saturated Fats
• 2 Types
– _____________ Fats
• Tend to be more solid in room temp.
• Found in ________ _____ and _____
• Leading sources in American diet include: red meat,
whole milk, cheese, hot dogs, and lunch meats.
• Linked to _________________ because it increases
levels of cholesterol
• When possible, substitute low-fat foods such as skim
milk and low fat cheeses.
Unsaturated Fats Are healthy and needed
in the body!
• Unsaturated Fats
– Liquid in _________ temp.
– Usually from plant sources: “Oils” such a olive oil,
canola oil, nuts, seeds, fish oil
– Reduced risk of __________________
– Good fats: olives and olive oil, peanut butter,
nuts, canola oil, flaxseed and flaxseed oil.
Hydrogenated Oils
• Process by which hydrogens are added to
unsaturated fats
solid fats
• Turning some unsaturated fatty acids to trans
fatty acids
• Used to improve texture and stability
• Very _______________ fat- stay away from
trans fat!
• Raise LDL’s Lower HDL’s
Cholesterol
• Fatlike substance produced in _______
– Found in all animal meat
– Adequate cholesterol is essential for many bodily
functions, however, too much can cause problems
• Atherosclerosis
– Disease where ___________
builds up in artery causing it to
_____________
Ways to
•
•
•
•
HDL’S
_____________Activity
Avoid Trans fatty acids
Don’t / quit smoking
Replace saturated fats w/ unsaturated
3. Protein (PRO)
• Role of Protein:
– Help to build __________ during growth
– Replace damaged cells throughout life
– They are the primary component of the brain,
heart, blood, skin and hair.
– Provide energy in times of extreme need
– Ex: meat, beans, fish, chicken (not fried)
4. Vitamins
•
DO NOT PROVIDE __________
•
Vitamins are compounds that allow many of
the ___________ processes in the body to
occur.
•
Almost all vitamins must come
from food or supplements
Types of Vitamins
• Two Groups of Vitamins
– Fat-soluble vitamins: Vits. A, D, E, K
• _____________________
• Utilized when needed
– Can be toxic if taken in large amounts
– Water soluble vitamins: Vits B and C
•
•
•
•
•
________________
Not stored in body
Excreted in Urine
Must be replaced often
Nine H2O soluble vitamins
5. Minerals
•
•
•
Inorganic substances the body cannot
produce
Come from the _________________
Functions:
– Speed reactions in body to regulate process of
the body: healing wounds, facilitating muscle
contraction, providing major components of
bones.
•
2 types of Minerals
Trace Elements
• Only needed in __________ amounts
• Ex. Iron, Copper, iodine, selenium, zinc..
– Each mineral has a different purpose
• Iron- carries oxygen in blood
• Zinc- boosts immune system
Major Elements
• Needed in large quantities
• Ex. Calcium, Potassium, Sodium, Chloride…
– Each mineral has a different purpose
• Calcium- Develop bone strength, muscle contractions,
blood clotting. In the teen years you are still building
bone mass, so it is essential that you get enough
calcium each day. (4-6 servings) Each can of pop that
you drink robs the body of 100mg of calcium.)
• Teens can store calcium in their teen years
• In the adult years, the body uses more calcium
than it makes, so it is important that you drink
3-4 cups of milk, or eat products containing
calcium daily!
• If your body lack calcium, it will take from the
jaw bone first!
• Sodium, Chloride and Potassium- Electrolytes
that maintain body fluid
6. Water
•
_____________of body weight is water
•
Function:
–
–
–
–
–
–
•
Carries nutrients to and from cells (Plasma)
Lubricates joints
Allows you to swallow and digest foods
Allows you to absorb nutrients
Eliminates wastes
Regulate body temperature
Should drink fluids often (____ cups/day)
Other Hydration tips for athletes
• Drink 16 ounces of liquid two hours before the event.
• Drink 4-8 ounces of liquid for every fifteen minutes of exercise
to minimize dehydration.
• Weigh yourself before and after the event to learn how much
fluid is lost in sweat, then drink freely to replace it.
• Remember, just because you don’t feel thirsty it doesn’t mean
you don’t need to drink.
• Cold-weather athletes (skiers) may not experience the buildup of heat as quickly as summer soccer players, yet they still
need to replace their fluids, so do it!
The benefits of breakfast
• Breakfast is important for ___________ the body after a
night’s sleep.
• Improves your ability to ________________ during
class. Children who eat breakfast score higher in
standardized test scores. They also are more
_______________
• Prevents low blood sugar which causes fatigue
• Improves one’s ability to _____________. Children who
skip breakfast are almost _________ as likely to become
overweight.
Energy drinks
• Are soft drinks that promise to give your body a
boost of energy
• Major components in energy drinks are sugar and
caffeine
• Energy drinks often contain amounts of caffeine
higher than the maximum amount that the FDA
allows in cola beverages.
• Caffeine is a natural diuretic (loss of water)
• Sugar makes you feel drowsy in about 1 hr.
Does not really energize you!
Energy Drinks
Beverage
Caffeine
(mg)
65 -120
Calories
Coffee
Serving
Size
8 oz.
Red Bull
8.3
66.7
115
Amp
8.3
69.6
114
Amazon
Energy
Mountain
Dew
8.3
100
12 oz
45.4
0
165
Energy drinks
Beverage
Blow
Extreme Energy
6 hour shot
Serving
size
8
caffeine
2 scoops
220
240
sugar
Side effects of caffeine
•
•
•
•
•
Headaches
Anxiety
Increased heart rate
Increased blood pressure
insomnia
Sport drinks
• Can be helpful for athletes who are exercising
for 60 minutes or more
• They replace carbohydrates and electrolytes
• Athletes need to stay hydrated for optimal
performance. Don’t “wait” untiol you are
thirsty.