Nutrition Basics
Mr. Bower
Health & Physical Education
Food Guide Pyramid
Anatomy of the “New” Pyramid
The re-design of the old pyramid focuses on 5 key areas:
Activity
Personalization
Moderation
Proportion
Variety
Activity
Activity is represented by the steps and the person climbing them, as a reminder of the importance of
daily physical activity.
Personalization
Personalization is shown by the person on the steps, the slogan, and the URL. Find the kinds of amounts
of food to eat each day at MyPyramid.gov
Moderation
Moderation means to wisely choose the foods you eat within each food group.
Foods without these represent the bottom of the bands.
The wider part of the band means to eat more of those foods.
As the band narrows, eat less of those foods.
You should limit yourself on:
Saturated / trans fats
Added sugars
Cholesterol
Salt
Alcohol
Proportionality
Proportionality is shown by the different widths of the food group bands. The widths suggest how much
food a person should choose from each group. The widths are just a general guide, not exact proportions.
Check the Web site for how much is right for you.
Variety
Variety needs to happen in the following 2 areas:
Within each group
Foods within the same group provide different nutrients
Maximize nutrient intake by eating a variety of food from each group
Between
all groups
Each group has main a nutrient(s)
Eating from all groups gives you a complete set of nutrients
Teens and Nutrition
•Good nutrition is essential during ________________________
–Fastest period of growth
–Provides you with:
•_______________________________
•_________________- energy contained in food
•__________________- 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:
–______________
–Diabetes
–______________
–Cancers
–________________
–Heart Disease
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.
•Catabolism
–“Break Down”
6 Classes of Nutrients
•Through Digestion, nutrients serve 3 functions:
–Provide Energy (Macro nutrients)
•______________________ (1)
•_______________________(2)
•_______________________ (3)
–Regulating Growth and Repair of Tissues
•Proteins
–Regulate Body Functions (Micro nutrients)
•__________________(4)
•___________________ (5)
•___________________(6)
Energy Providing Nutrients
•Carbohydrates
–______________/gram
•Proteins
–_______________/gram
–Fats
–_______________/gram
•The avg. person needs 2000 calories in their diet.
•How many calories do you need?
–Typically, teens require more
calories (energy) because they
are:
–_____________________
–_____________________
Carbohydrates (CHO’s)
•__________________________
–Role of CHO’s:
•Turned into glucose (Sugar) that the body uses to produce energy
–Unused CHO’s can be stored:
•Glycogen- Stored glucose in liver or muscles
•Fat- Excess CHO’s that can’t be stored as glycogen are stored as FAT
–_______________% of food should be Carbohydrates
Simple and Complex CHO’s
•There are two types of carbohydrates:
–__________________ (Sugars)
•Used for ______________________ energy
•Examples: fruits, sugars found in desert foods
•MYTH: Eat sugar to boost your energy.
–FACT: Your blood glucose level peaks initially, but wears off quickly and below normal levels
–__________________________ (Starches)
•Used to supply ___________________ energy
•Broken down into simple carbohydrates over time
•Examples: Grains, fibers, beans
–FACT: This provides a slow release of glucose over time (Sustained energy)
Fiber- A Unique CHO
•Fiber
–Indigestible type of complex carbohydrate
–Does __________________ Energy
–Function:
•Helps move_____________ through digestive system
•Helps prevents constipation, heart disease, diabetes and cancers
–Eat ____________ grams of fiber daily
–
Fat (Lipids)
•Role of Fat:
–Provides ________________________________ activities
•Aerobic Activities tend to burn BODY FAT
–Store Essential Vitamins
•Vit. A
•Vit. D
•Vit. E
•Vit. K
–Source of Linoleic Acid- Essential for growth and skin care
Fat (Lipids)
•Most concentrated form of energy (9 cal/gram)
•Help_________________ body
•Cushions_____________________
•No more than 30% of daily intake
•
•2 Types
_______________ Fats
_________________ Fats
Saturated Fats
•Tend to be more ___________ in room temp.
•Found in animal meat and dairy
•Leading sources in American diet include: red meat, whole milk, cheese, hot dogs, and lunch meats.
•Linked to Heart disease
Unsaturated Fats
–_____________ in room temp.
–Usually from plant sources: “Oils”
–Reduced risk of heart disease
Hydrogenated Oils
•Process by which hydrogens are added to unsaturated fats
•Turning some unsaturated fatty acids to trans fatty acids
•Used to improve texture and stability
•Raise LDL’s Lower HDL’s
solid fats
Cholesterol
•Fatlike substance produced in liver
–Found in all animal meat
–Adequate cholesterol is essential for many bodily functions, however, too much can cause problems
Atherosclerosis
–Disease where cholesterol builds up in artery causing it to narrow
Lipoproteins
Cholesterol is carried in the blood in protein-lipid packages called lipoproteins.
Shuttles that transport cholesterol to and from the liver.
2 types of lipoproteins
_____________
_____________
Good vs. Bad Cholesterol
•Low Density Lipoproteins (LDL)
Shuttle’s cholesterol from liver to organs
___________________________________ because if there is more than the body can use it gets deposited in
the blood vessels
heart attack, stroke.
•High Density Lipoproteins (HDL)
Shuttles unused cholesterol from blood vessels back to liver for recycling.
___________________________ by removing clogged vessels preventing atherosclerosis.
Ways to _______________HDL’S
•Aerobic Activity
•Avoid Trans fatty acids
•Don’t / quit smoking
•Replace saturated fats w/ unsaturated
Proteins (PRO)
•Main Function:
• Regulate growth and repair tissue
•Alternate Function: Provides energy in times of major energy need
•Role of Protein:
–Help to _____________________ during growth
–Replace damaged cells throughout life
–Regulate body processes
•Enzymes- substances that control reactions in body
–Provide energy in times of extreme need
–Ex: meat, beans, fish, chicken (not fried)
Vitamins
•DO ____________________ ENERGY
•Vitamins are compounds that allow many of the chemical processes in the body to occur.
•Almost all vitamins must come
from food or supplements
Types of Vitamins
•Two Groups of Vitamins
–_______________________: Vits. A, D, E, K
•Stored in Fat
•Utilized when needed
–Can be toxic if taken in large amounts
–_____________________: Vits B and C
•Dissolve in water
•Not stored in body
•Excreted in Urine
•Must be replaced often
•Nine H2O soluble vitamins
Minerals
•Inorganic substances the body cannot produce
•Come from the earth’s crust
•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
•_______________________
•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
•Sodium, Chloride and Potassium- Electrolytes that maintain body fluid
__________________
•________________% of body weight is water
•Function:
–Carries nutrients to and from cells (Plasma)
–__________________
–Allows you to swallow and digest foods
–Allows you to absorb nutrients
–______________________
–Regulate body temperature
•Should drink fluids often (__________________)
Other Hydration tips for athletes
•Drink _________________ 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 _______________ it doesn’t mean you don’t need to drink.
•Cold-weather athletes (skiers) may not experience the build-up of heat as quickly as summer soccer players,
yet they still need to replace their fluids, so do it!
Food Labels
History of the Label
•Nutrition labeling for consumers has been around since the 70’s
•It was only in 1994 that the USDA & FDA made labeling the law!
Importance to You
•You’re a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat)
•Its your $$$ spend it wisely!
Let’s Be Realistic
•Unless you really know your nutrition and have a lot of time to discern between products, choosing can be difficult!
Tells if food is nutrient dense
•Nutrient Pluses
Nutrient needs for good health
•Nutrient Minuses
Nutrient we get too much of
•It’s a method of raising and lowering your fingers
•The Magic Number is 10!
•Raise a Finger if…
10% > Vitamin A
10% > Vitamin C
10% > Calcium (Ca)
10% > Iron (Fe)
10% or 5g > Protein
10% > Fiber
Lower a Finger if…
10% > Total Fat
200 > Calories
•If You Have ANY Fingers Left Standing The Food Is Nutrient Dense