Chapter 7 Nutrition for Life Copyright © by Holt, Rinehart and Winston. All rights reserved. 1. 2. 3. 4. 5. 6. 7. ANSWERS TRUE FALSE—plant foods do NOT contain cholesterol. FALSE—fiber enables food to move through the intestines smoothly and efficiently FALSE—your body can’t produce all vitamins and minerals so you need to eat them in your diet TRUE TRUE FALSE—choosing the right kind of snacks can provide energy and Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Nutrition for Life Contents • • • • Section 1 Carbohydrates, Fats, and Proteins Section 2 Vitamins, Minerals, and Water Section 3 Meeting Your Nutritional Needs Section 4 Choosing a Healthful Diet Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins VOCAB: Nutrition: a) the science or study of food b) the ways the body uses food Nutrients: a) provide energy b) form body tissues c) necessary for life and growth. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins VOCAB: Calories: the amount of energy in food Metabolism: a) All chemical processes in your body that keep you alive and active. b) Requires energy from carbohydrates, fats, and proteins Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Six Classes of Nutrients: • • • Carbohydrates Proteins Fats (4 calories / gram) (4 calories / gram) (9 calories / gram) • • • Vitamins Minerals Water (0 calories) (0 calories) (0 calories) A Balanced Diet: Eating the right amount of nutrients from each class. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Nutrients that provide calories: Carbohydrates (4 cal/gm): • give you energy • includes sugars, starches, and fiber Proteins (4 cal/gm): • made of amino acids • builds and repair structures • regulate processes in the body Fats (9 cal/gm): • the main form of energy storage in the body FYI: Alcohol has 7 calories / gram Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Carbohydrates (4 Types) 1. Sugars (the simplest form of carbohydrate) • • Metabolized very quickly (quick energy source) Not sustained for very long (minutes) 2. Starches (complex molecular chains, made up of simple sugars) • Metabolized very slowly (long-term energy source) • Sustained for long time (hours) Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Carbohydrates (4 Types) 3. Fiber • • • No calories cannot be digested (provides “bulk” for your digestive system) important to keep your digestive system healthy 4. Glycogen (stored in muscle) • • Used as an immediate energy source Only lasts for about 1 minute Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Proteins: • Build and repair body tissues • Needed to make hormones & enzymes • How much do you need??? To figure out your needs, simply multiply your weight in pounds by one of the following: 0.4 (Sedentary) 0.4-0.6 (Active) 0.6-0.9 (Growing athlete, or someone who is trying to build muscle mass) (Nancy Clark's Sports Nutrition Guidebook) Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Proteins are made up of Amino Acids AMINO ACIDS combine to form large protein chains (A.A.s are the building blocks of proteins) Good Eats vid 1 (ff to 9:30) Good Eats vid 2 A. Essential amino acids: 9 amino acids that the body cannot produce on its own B. Non-Essential amino acids: 11 amino acids that the body produces on its own C. Complete proteins: contain all or most of the essential AA’s D. Incomplete proteins: have few essential AA’s Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Fats: the good, the bad, and the ugly… The good: the body’s main form of long-term energy storage The bad: Saturated fats • associated with high cholesterol levels and increased risk of heart disease. • solid at room temperature • ex: animal fats (meats, cheese, butter, etc) Unsaturated fats • “healthier” fats • liquid at room temperature • ex: plant-based oils, fish, margarine, etc. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Fats (continued): The ugly • TRANS FAT: • Unsaturated fat that has been converted into saturated fat (hydrogenation) • Usually solid at room temperature • Added to processed foods because of it’s taste & texture 2) Extremely unhealthy, because T.F. raises LDL levels in blood (low-density lipoproteins) 3) Found in many fried fast foods, Krispy Kreme, etc. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Fats (continued): The ugly • CHOLESTEROL: A. Where does it come from? • • manufactured within your body (family history) contained in the foods you eat (animal-based foods: meat, eggs, dairy) B. Cholesterol is necessary for certain essential functions in the body (cell membranes, hormones, etc) Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 1 Carbohydrates, Fats, and Proteins Fats (cholesterol) LIPOPROTEINS: 1) LDL (Low-Density Lipoprotein) • BAD type of cholesterol • Associated with atherosclerosis • Increased risk of cardiovascular disease 2) HDL (High-Density Lipoprotein) • GOOD type of cholesterol • Reduces LDL problems • Made within your body (by exercising) Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. DIETARY RECOMMENDATIONS & REQUIREMENTS NUTRIENT H A V E S I X C L A S S E S C A L O R I E S CARBOHYDRATE HOW MANY CALORIES? PURPOSE/FUNCTION 4 cal/gram Provide energy for daily activities. Types:simple sugars & complex (starch, glygogen, fiber) 4 cal/gram Build & repair tissue, regulate processes in the body. Made up of amino acids. FAT 9 cal/gram 1)Main form of energy storage in the body 2)cushions internal organs 3)helps regulate body temperature. Types: saturated, unsaturated, cholesterol VITAMINS 0 PROTEIN % of DAILY CALORIES IF SHORTAGE IF EXCESS FOOD EXAMPLES ~ 60% 1) low energy 2) body robs muscle tissue of glycogen stores and breaks down protein 1) spike in blood sugar level 2) weight gain breads, grains, cereals, pasta, many fruits and vegetables 10-12% 1) body breaks down it's own muscle tissue (muscle wasting) 2) poor body function 3) immune system weakens 1) weight gain 2) kidney stress meat, dairy, some vegetables (legumes) 1) weight gain 2) raise cholesterol levels in blood animal-based food sources (meats, dairy) and some fruits/veg (avacados) Possible toxicity fruits, vegetables, and all the major food groups in the food pyramid <30% too little dietary fat can lead to fatty-acid deficiency. O F N U T R I E N T S N O C A L O R I E S MINERALS WATER 0 0 1)Types of vitamins: water soluble (dissolve in water) and fat soluble (dissolves in fat & stored in body) 2)Maintain health and allow growth 3)Needed for certain body processes N/A Nutrient defiency-health will decline depending on which nutrients are low. N/A keeps bodies tissues hydrated and working properly N/A dehydration, loss of normal body function, reduced athletic all liquids except performance, heat alcohol illness like cramps, heat exhaustion or Copyright © by Holt, Rinehart and Winston. All rights reserved. heat stroke Chapter 7 Section 2 Vitamins, Minerals, and Water Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 2 Vitamins, Minerals, and Water Vitamins • needed for overall health and cell growth • Fat-soluble vitamins dissolve in fat. • can be stored in fat tissue and remain in the body for a long time. • Toxicity is possible • Water-soluble vitamins dissolve in water. • They are not stored in the body • Excess is excreted in urine Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 2 Vitamins, Minerals, and Water Minerals • essential to maintain good health. • Most people eat too much sodium. • Most teens do not eat enough calcium. • found in green, leafy vegetables and in calcium-fortified foods. • Iron-deficiency is a worldwide problem that causes anemia. • Red meats are rich in iron. Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 2 Vitamins, Minerals, and Water Water • essential for almost every body function that keeps you alive. • About 60% of your body is water. • you should take in at least 2.5 quarts of water each day (more in hot or dry climates, or when exercising). • MILD dehydration can interfere with mental and physical performance (<2% body weight lost through sweat). • SEVERE dehydration can have very serious consequences, including death. Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 3 Meeting Your Nutritional Needs Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 3 Meeting Your Nutritional Needs How Much of Each Nutrient? • Recommended Dietary Allowances (RDAs): the recommended nutrient intakes that will meet the needs of most healthy people. • RDAs are general guidelines, not exact requirements. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 3 Meeting Your Nutritional Needs Understanding Food Labels 1. Serving Size: • • Nutrition labels show the size of a single serving. All other values on the label are in reference to this serving size. 2. Calories: • Nutrition labels must list: • total calories • calories from fat • calories from saturated fat 3. Daily Values (DVs): • • recommended daily amounts of nutrients. The “% DV” tells the amount of the nutrient in a serving, relative to the total recommended daily amount for a 2000Calorie diet. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 3 Meeting Your Nutritional Needs Understanding Other Terms on Food Packaging • Food labels list ingredients in order of weight. • Food labels also typically list the following (per serving): • Cholesterol • Sugars • Sodium • Protein Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 3 Meeting Your Nutritional Needs United States Department of Agriculture Mission Statement: We provide leadership on food, agriculture, natural resources, and related issues based on sound public policy, the best available science, and efficient management. USDA creates visual aides to educate (food guide pyramid, etc) The Food Pyramid: Its History, Purpose & Effectiveness A brief history of USDA Food Guides Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 3 Meeting Your Nutritional Needs Dietary Guidelines for Americans Dietary Guidelines for Americans: A set of diet and lifestyle recommendations to improve health in the United States. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Simple Steps to a More Healthful Diet • Nutrient density: nutrient content in a food compared with the amount of calories. • Low nutrient density food = junk food. • Eating junk food occasionally is OK, but you should aim for balance and moderation. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Simple Steps to a More Healthful Diet • Food prepared at home often has less fat and sodium than food from fast-food restaurants. • Snack on healthier foods (high nutrient density). • If you do eat snacks low in nutrient density, balance them out with healthy meals. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Nutrition Throughout Life (infants & toddlers) • Infants who are fed breast milk or formula get the right mix of nutrients, calories, and other substances necessary for growth and protection from infection. • An infant’s diet is high in fat to provide energy for rapid growth and brain development. • The nutritional needs of children over 2 can be met by following the Food Guide Pyramid, but with smaller serving sizes. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Nutrition Throughout Life (teens) Teens should make sure to meet nutrient needs without exceeding energy needs. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Special Dietary Needs (athletes) • Athletes must drink lots of fluids to avoid dehydration. • Athletes need a diet high in carbohydrates (extra energy) • Most athletes do not need extra protein in their diets. So how much protein do athletes need? To figure out your needs, simply multiply your weight in pounds by one of the following: Sedentary 0.4 Active 0.4-0.6 Growing athlete 0.6-0.9 Someone who is trying to build muscle mass 0.6-0.9 (taken from Nancy Clark's Sports Nutrition Guidebook) For a 150 pound male triathlete: 0.6g/day X 150 = 90 grams of protein/day. For a 115 pound female high school track runner: 0.7g/day X 115 = 80.5 grams of protein/day. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Special Dietary Needs (athletes & supplements) • Follow these principles for peak performance: 1) Intense physical training (breaks down muscle tissue) 2) Eat enough calories and nutrient-dense foods (feeds a tired body) 3) Get adequate sleep (regenerates and rebuilds the body) • • • 4) Never use supplements as a short cut for skipping the above steps. Most athletes do not need dietary supplements to improve performance. Some supplements can be very dangerous. If you take a dietary supplement, do not exceed the Tolerable Upper Intake Limit for any nutrient. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Special Dietary Needs (pregnant) • Pregnant women need: • up to an additional 450 Calories per day. • additional protein • B vitamins • folate • iron • zinc Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Special Dietary Needs (sick or chronic illness) • If you have a cold, flu, or other mild illness, drink plenty of fluids. • If you have a chronic or long-term illness, you must make sure your diet gives you enough energy and the proper nutrients to fight the illness. Copyright © by Holt, Rinehart and Winston. All rights reserved. Chapter 7 Section 4 Choosing a Healthful Diet Choosing a Vegetarian Diet • Vegetarian diet: few or no animal products are eaten. • Most vegetarians get all the proteins they need from the small amounts of animal products they eat. • Vegans: vegetarians that eat no animal products in any form. • Vegans must eat from a variety of plant sources to get all the essential amino acids and other important nutrients. Copyright © by Holt, Rinehart and Winston. All rights reserved. End of Chapter 7 Copyright © by Holt, Rinehart and Winston. All rights reserved.