Chapter 10
Nutrition & Health
10.1 The Importance of Nutrition
 The
food you eat affects your health
and quality of life
Nutrition-the process by which your
body takes in and uses food (refers to
the study of the way in which the
substances in food affect our health)
 Nutrients-substances in food that
your body needs to grow, repair
itself, and supply energy
10.1 Influences on Food Choices
Difference between Hunger and Appetite
People eat for two reasons

Hunger
– The body’s physical
response to the
need for food/fuel
– Symptoms: hunger
pangs, weakness,
dizziness, nausea,
and loss of
concentration
– Symptoms are
relieved by eating

Appetite
– The psychological
desire to eat based
on the pleasure
derived from eating
– Influenced by taste,
texture or aroma of
certain foods
10.1 What influences eating
behaviors
 Environmental
factors can influence
your eating behaviors(friends; time
& money; advertising)
 Social influences are among the most
important of these factors
 Family experiences, cultural heritage,
cost and other factors can often
determine the kinds of food you eat
 Emotional factors –turning to food to
deal with emotional needs
10.1 What influences eating
behaviors
Household
Structure
Occupation
Income
Level
Physiological
Make-up
Level of
Education
Eating
Behavior
Location of
residence
Cultural
background
Nutritional
Knowledge
Religious
beliefs
Health
Beliefs
10.1 Some health problems related
to diet

Short term conditions
– Fatigue
– Bad moods
– Depression

Long term conditions
–
–
–
–
–
–
–
–
–
Obesity
Heart disease
Stroke
Adult-onset diabetes
High Blood pressure
Cirrhosis of the liver
Tooth Decay
Cancer
Dietary deficiency
diseases (scurvy,
anemia)
– Birth defects in infants
You Are What You Eat
What does this
mean? If you eat
only celery, will you
become a
vegetable? Explain…
6 Essential Nutrients
 Each
nutrient has and important
role(s) in keeping the body healthy.
 THE 3 GENERAL FUNCTIONS OF ALL
ARE:



Provide energy
Promote Growth & Development
Regulate Body Functions
 Calorie
– A unit of measurement /it measures the
energy content found in food
– 1 nutrition calorie = 1 kilocalorie
– 3,500 calories = 1 lb.
 Only
3 out of the 6 essential
nutrients provide calories/energy
Do you know which ones they are???
Carbohydrates, fats, & proteins
10.2 Essential Nutrients
Carbohydrates
– A class of nutrients containing complex
sugars, simple sugars, glycogen, and
dietary fiber
– Our main source of energy
– 1 gram of carbohydrates provides 4
calories of available energy
– Carbohydrates should make up 60
percent of your daily calories (300 gm)
– Food sources: breads, grains, pasta,
rice, cereal, vegetables, sugars
10.2 Essential Nutrients Carbohydrates
Carbohydrates can be divided into 3
classes based on their size and
structure:
Simple sugars1. MONOSACCHARIDES
~Single bonds of sugars/immediate energy
~glucose- blood sugar
~Fructose- fruit sugars
2. DISACCHARIDEs
~Double bonded sugars (2 monosaccharides)
~ Lactose– milk sugars
~Sucrose – table sugar (produced from sugarcane)
Complex
3. Polysaccharides
~Many sugars bonded together
Ex: starchy foods-pasta, rice, whole grains (non
sweet tasting)
~Dietary fiber- A subclass of complex
carbohydrates with a high ratio of plant material
that is not absorbed by the body.
– It does not provide energy. Helps to protect against
colon cancer; constipation; heart disease; and moves
undigested food through the digestive tract. Serves as
“intestinal cleaner”.
20-25 grams needed per day
~Glycogen- sugar stored in muscle (animals) and
readily converted to glucose for energy.
Essential Nutrients- Fats
fats- A class of nutrients
that supply more energy
per gram than
carbohydrates or protein.
It’s the most concentrated
form of energy in food.
Stored energy
-9 calories per 1 gram of fat
-Fats should make up no
more than 30% of your
daily caloric intake (RDA)
* 65g/day
-Food sources: Meat, butter,
oil
Essential nutrients- Fat

Saturated fat-
(Linked to Heart Disease)
Found in animal products
– Fats that contain single
bonds between carbon
atoms and the
maximum number of
hydrogen atoms bonded
to carbon
– Solid at room
temperature
– Animal fats, butter, lard
– Palm oil and coconut oil
– Contains cholesterol
– Limit to 10g/day

Unsaturated fat
Better for you!!!
Found in plant products
– Fats that contain one
or more double bonds
between carbon atoms
and have less than the
maximum number of
hydrogen atoms bonded
to carbon
– Liquid at room
temperature
– Vegetable and fish oil
Essential nutrients- Fat
Cholesterol- a fatlike substance that is part of
all animal cells and is needed for the production
of some hormones and fat digestion
 Two types:

– HDL (High Density lipoproteins): Compounds that
remove cholesterol from the blood and transport it
back to the liver “Good cholesterol”
– LDL (Low density lipoproteins): Compounds that
carry cholesterol to cells for cell purposes “Bad
cholesterol”
The body makes all the cholesterol that it
needs
 Cholesterol levels should be below 300 mg/dL

Essential Nutrients- Proteins

Proteins
– Class of nutrients consisting
of long chains of amino
acids, which are the basic
components of body tissue
and provide energy
– Main Function: growth and
repair of body tissues
– 4 calories per 1 gram of
protein
– Proteins should make up
10% of your daily caloric
intake RDA
(50 grams)
– Food sources: meat, fish,
legumes, nuts, seeds, dairy
products
Essential Nutrients- Proteins
 All
proteins are made of amino acids
– There are 20 amino acids
– 11 can be made in the body
– 9 others must be supplied by food
Essential Amino Acids: the group of nine
amino acids that cannot be
manufactured by the body and must be
supplied by food
Essential Nutrients- Proteins

Complete Protein
– A protein that
contains all nine
essential amino acids
– Generally, foods that
come from animal
products (meat, fish,
poultry, and dairy)
contain complete
proteins

Incomplete Protein
– A protein that lacks
one or more of the
essential amino acids
– Most proteins that
come from plant
sources are
incomplete proteins
Essential Nutrients-Vitamins

Vitamins- Organic
substances that
assist in the
chemical reactions
that occur in the
body
– Do not supply energy
– Essential for good
health
– Two types:
– Fat Soluble
Water Soluble

Fat Soluble
– Vitamins that dissolve in fat
and stored in body fat
– A, D, E and K

Water Soluble
– Vitamins that dissolve in
water and are not stored in
the body
– Any excess is excreted in
urine.
– Vitamin B group (B1, B2,
B3, B6, B12)
– Vitamin C
Essential Nutrients- Minerals

MineralsInorganic
substances that
are generally
absorbed to form
structural
components of the
body
– Do not supply
energy
– Two types:
macrominerals and
trace minerals

Macrominerals
– Needed in larger
amounts by the body
– Calcium, chlorine,
magnesium,
phosphorus, potassium,
and sodium (mg)

Trace Minerals
– Needed in smaller
quantities
– Fluorine, copper, iodine,
iron, selenium, and zinc
(mcg)
Essential Nutrients- Water

About ____ of your
weight is water
– 2/3
– 65-70% in males,
55-65% in females
– Most of this water is
found inside your
cells and the rest is
found outside cells
and bloodstream

Function:
– Chemical reactions
– Maintain acidity at
proper levels
– Help processes that
occur in the body
– Provides a medium
to transport gases,
nutrients, and waste
– Regulate body
temperature
 Water
loss through
perspiration cools the
body
Essential Nutrients- Water

Dehydration- A state in which the body has
lost more water than has been taken in.
– Water is so vital that you can’t live for more
than 10 days without it
– Prolonged dehydration can lead to kidney failure
and death
– Required daily water intake: ~8 glasses a day/ 2
quarts
– We can get our required water intake through
drinking fluids and eating
– How can you tell if you’re adequately hydrated?
10.3 Healthy Food Guidelines
Dietary Guidelines for Americans are a
set of recommendations about smart
eating and physical activity for all
Americans.
USDA US Dept. of Agriculture
 HHS Dept. of Health & Human Services
Advise:

1.
2.
3.
Make Smart choices from every food group
Find your balance between food & exercise
Get the most nutrition our of your calories
Making Smart Choices- choosing a
variety of foods from all the 5 food
groups
MyPyramid-an interactive guide to healthful
eating and active living
~Focus on Fruits; Vary your veggies (go
colors); Calcium rich (lower fat choices);
Whole grains; Lean proteins (lean meats &
poultry…add more beans, nuts, & seeds);
Avoid ^fat, sugar, and sodium food…eat in
moderation.
http://www.choosemyplate.gov/
1.
Balance Food and activity- teens should
get at least 60 minutes a day.
(Even eating right could put on excess wt
gain if you don’t burn the calories
ENERGY BALANCE EQUATION
Daily calories eaten should =calories burned
Lose Wt?...
2.
3. Eat nutrient dense foods-more nutrients
it packs in to a given number of calories
How many calories do I need?

A rough estimate
of your caloric
needs is based on~weight
~activity
Calculate:
1.
Multiply your weight (lbs)
by the average number
calories burned per
pound
 X 12 completely inactive
 X 16 moderately active
 X 20 very active
Example:
~130 lb active teen might
burn 18 calories per pound
and need about 2,340
calories per day
(130 x 18)
~The same weight teen
might only burn 14 calories
per pound (not as active) and
only need 1,820 calories a
day
10.4 Analyzing Your Nutritional Needs
Nutrition Labels
 Daily
Reference Values
(based on a 2,000
calorie diet)
– Total Fat… 65 g, 30% of your total energy intake
– Saturated fat… 10 g (no more than 20 g!!!!!)
– Cholesterol… 300mg
– Total Carbohydrate… 300g, 60% of total energy
intake
– Dietary fiber… 25g
– Protein… 50g, 10% of total energy intake
– Sodium… 2400 mg (Try to stay below this!!!!)
Nutrition Label
Basics-
*The label tells you
about the
nutritional value
and ingredients
• Name of product
• Serving size
• Name/address of
company
• Ingredients
• Nutrition Facts
panel

Ingredient List- appear on the label in descending
order by weight. The ingredient making up the
largest share of the weight comes first.
Food Additives- substances added to food to
produce a desired effect
~keep foods safe for a longer time (preservative)
~boost nutrient content
~improve taste, texture, or appearance

Nutritional Claims








Free- food contains none (fewer than 5 calories per serving)
Low- can eat regularly without exceeding Daily Limits (less
than 3 calories per serving)
Light- 1/3 fewer calories; ½ fat & sodium (some “Light”
may mean color)
High- provides at least 20% of the DV for vitamins,
minerals, protein, or fiber (“rich”)
Reduced-25% few calories or 25% nutrients
Good Source of- 10-19% of RDV (“contains, provides”)
Healthy- low in fat and saturated fats; limited amounts of
cholesterol and sodium …as well as provide 10% or more
DV of Vitamin A, C, Iron, Calcium, Fiber, or Protein
Organic – produced without the use of certain chemicals
What makes up a serving size?

Bread, Cereal, Rice and Pasta
– 1 slice of bread, 1 oz. of ready to eat cereal, ½ cup of
cooked cereal, ½ cup of rice or pasta

Vegetables
– ½ cup of chopped vegetables, cooked or raw; 1 cup of raw
leafy vegetables, ¾ cup of fresh vegetable juice

Fruit
– 1 medium fruit; ½ cup of chopped, cooked or canned fruit;
¾ cup of fresh fruit juice

Milk, Yogurt and cheese
– 1 cup of milk or yogurt, 1 ½ oz. of natural cheese

Meat, poultry, fish, beans, eggs and nuts
– 2-3 oz. of cooked lean meat, poultry or fish; ½ cup of
cooked beans, 1 egg, or 2 Tbs. of peanut butter counts as
1 oz of lean meat
Sensible Snacks
Eating Right When Eating Out
Healthy snacks can
keep up your energy
and keep you from
over eating
•
•
•
•
•
•
Fresh fruits
Cut up veggies
String cheese
Popcorn
Yogurt
Bread sticks
http://features.fitnessmagazi
ne.com/30WorstFastFoodRest
aurantChoices.html
Most menus have a
nutrient dense
item…tips to
remember
• Watch portion size
• Pay attention to how
they are prepared
• Add fresh fruit &
veggies
• Go easy on
toppings/sauces
• Don’t drink your
calories
10.4 Food Safety
Each year in the US, about 76 million Americans become ill
as a result food borne illnesses - FOOD POISIONING
Cause–Foods
contaminated with pathogens (bacteria)
Botulism
E Coli
Salmonella
Symptoms – diarrhea, cramping, fever, nausea,
headache, vomiting, and exhaustion
*more severe for very young children and older
adults
*Can be life-threatening
Treatment – seek medical attention when
symptoms are severe; milder symptoms- replace
fluids lost and eat easily digested meals




Clostridium botulinum
Found: widely distributed in nature: in soil and
water, on plants, and in intestinal tracts of
animals and fish. Grows only in little or no
oxygen.
Transmission: bacteria produces a toxin that
causes illness. Improperly canned foods, garlic in
oil, and vacuum-packaged and tightly wrapped
food.
Symptoms: toxin affects the nervous system.
Symptoms usually appear within 18 to 36 hours,
but can sometimes appear within as few as 4
hours or as many as 8 days after eating; double
vision, droopy eyelids, trouble speaking and
swallowing, and difficulty breathing. Fatal in 3 to
10 days if not treated.
Escherichia coli O157:H7
Found: intestinal tracts of some mammals, raw
milk, unchlorinated water; one of several strains
of E. coli that can cause human illness.
Transmission: contaminated water, raw milk,
raw or rare ground beef, unpasteurized apple
juice or cider, uncooked fruits and vegetables;
person-to-person.
Symptoms: diarrhea or bloody diarrhea,
abdominal cramps, nausea, and malaise; can
begin 2 to 5 days after food is eaten, lasting
about 8 days. Some, especially the very young,
have developed Hemolytic Uremic Syndrome
(HUS) that causes acute kidney failure. A similar
illness, thrombotic thrombocytopenic purpura
(TTP), may occur in older adults.
Salmonella (over 1600 types)
Found: intestinal tract and feces of animals;
Salmonella enteritidis in raw eggs.
Transmission: raw or undercooked eggs,
poultry, and meat; raw milk and dairy
products; seafood.
Symptoms: stomach pain, diarrhea, nausea,
chills, fever, and headache usually appear 6 to
48 hours after eating; may last 1 to 2 days.
Food Safety 10:4
 Pasteurization-
is treating a
substance with heat to kill or slow
the growth of pathogens
FDA Guidelines:
1. Clean
2. Separate (raw meats, poultry,
seafood, eggs)
3. Cook
30% of all food borne illness result from unsafe
food handling at home
Prevention:
•Shopping; pick up fresh and frozen foods last
•Get them home quickly/Freeze or refrigerate
•Watch out for bulging cans/dented
•Look at expiration dates and “use by” dates
•Wash fruits and veggies
•Clean utensils and surface areas with hot soapy
water-clean after each separate food prep
cross -contamination
•Store leftovers in tightly seal containers in
refrigerator/eat quickly
•Mayo & Ketchup should be kept in refrig
•Rotate older canned or dried goods to front
•Cook
foods long enough & at a high enough temp.
FoodSensitivities
Food Allergy-condition in which the
body’s immune system reacts to
substances in food
*immune response
•
Anaphylactic shock-most severe
allergic reaction
 Food
Intolerance-a negative reaction
to food that doesn’t involve the
immune
*more common than allergies
*ex: Lactose intolerance
Eating Out Safely
 One
of the worst outbreaks ever in
this country was in 1992 when 450
people became severely sick and
some died due to contaminated
hamburgers (not cooked long
enough)
 FDA Regulations- ground meat be
cooked to 155˚
 Note: Eggs, even thought they have
a shell can be contaminated!!!