Chapter 7
Nutrition for Life
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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
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Bellringer
• What does the phrase “you are what you eat” mean?
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Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20
Obesity Trends* Among U.S. Adults
BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20
Obesity Trends* Among U.S. Adults
BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20
Obesity Trends* Among U.S. Adults
BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20
Obesity Trends* Among U.S. Adults
BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
What is Nutrition?
Nutrition…
the science or study of food and the ways the
body uses food.
Nutrients…
are substances in food that provide
energy or help form body tissues and are
necessary for life and growth.
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
• Six Classes of Nutrients
1.
2.
3.
4.
5.
6.
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
• A Balanced Diet To be healthy, you need the right
amount of nutrients from each class.
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What happens if you eat too few nutrients?
•Weight Loss
•Poor Growth
•Death
What happens if you eat too many nutrients?
•Extra fat, carbs, protein will be
stored as body fat
•Increase of heart disease and
high blood pressure
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Metabolism…
The sum of the chemical processes that take place in
your body to keep you alive and active.
Metabolism requires energy from carbohydrates,
fats, and proteins.
Energy in food is measured in…
Calories
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Carbohydrates are energy-giving nutrients
that include sugars, starches, and fiber.
Fats are the main form of energy storage in the
body.
Proteins are made of amino acids, which
build and repair structures and regulate
processes in the body.
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Fiber…
* Complex carb that provides little energy
* Cannot be digested by humans
* Adds bulk to your stool
* Removes bad cholesterol while in the intestine
* Prevents colon cancer and
heart disease
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Carbohydrates
Carbohydrates are energy-giving nutrients that
include sugars, starches, and fiber
Sugars are the simplest form of carbohydrates
Starches are more complex carbohydrates that
can be broken down into sugars
Glycogen is a form of carbohydrate your body
uses for short-term energy storage.
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Glycogen
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• Glycogen is broken into glucose for energy
• Fiber is a complex carbohydrate that
provides little energy and cannot be
digested. However, fiber is important to
keep your digestive system healthy.
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Carbohydrates
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Simple Carbohydrates
• Glucose - a single sugar that circulates in the blood (blood sugar); the
most important sugar in the body because it provides energy to the body’s
cells; usually found as a part of the double sugar sucrose or in starch
• Fructose – a single sugar that is called fruit sugar; is sweeter than
table sugar; found naturally in fruit and honey; added to many
sweetened drinks
• Lactose – a double sugar made by animals that is also
called milk sugar; found in dairy products
• Sucrose – a double sugar refined from sugar beets or sugar cane that we
call table sugar; found in candies and baked goods and used as a table
sweetener
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Complex Carbohydrates
• Starch – made of many glucose units linked together; found in
foods like potatoes, beans, and grains
• Glycogen – made in the body; made of many glucose units
linked together; stored in the muscle and liver of humans and
animals; can be broken down to provide a quick source of
glucose
• Fiber – made of many glucose units linked together; found in
fruits and vegetables; cannot be digested by humans; needed
for a healthy digestive system
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
• Fats are the body’s main form of long-term energy
storage.
Fats are large molecules made up of fatty acids and
glycerol.
• Fatty acids are long chains of carbon
atoms attached to hydrogen atoms.
Fats are classified by the types of fatty acids they
contain.
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Fats –The Good vs. the Bad
BAD FATS
Saturated fats contain saturated fatty acids.
A fatty acid is saturated when every carbon atom is
bonded to as many hydrogen atoms as possible.
Saturated fats are usually solid at
room temperature. They come from
foods such as meat and milk.
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Eating too many saturated fats can lead to
obesity, high cholesterol levels, and increased
risk of heart disease.
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Good Fats
• Unsaturated fats contain unsaturated fatty acids.
• A fatty acid is unsaturated when the carbon atoms are
not bonded to as many hydrogen atoms as possible.
•Unsaturated fats are usually liquid at room temperature.
They come from foods such as oils and fish.
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Foods with Good and Bad Fat
Saturated Fats-“BAD” fats
Unsaturated Fats-“GOOD” fats
Meat
Nuts
Milk
Oils
Ice Cream
Fish
Hot Dogs
Olives
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
• Cholesterol is another type of lipid (fat) found in
all human and animal tissues.
Your body makes cholesterol. You also get
cholesterol from foods such as meat, eggs,
and dairy products.
Cholesterol is necessary for certain essential
functions in the body.
Too much of certain types of cholesterol in your diet can
cause deposits on blood vessel walls, increasing the risk
of heart attack.
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
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Chapter 7
Section 1 Carbohydrates, Fats, and
Proteins
Proteins
• Proteins are made of amino acids,
which are used in building and
repairing structures in the body.
Proteins are also needed for hormones, enzymes,
and other essential molecules.
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• Essential amino acids are nine amino acids that the
body cannot produce on its own.
•Nonessentional amino acids the body can produce
on it’s own.
Types of Proteins
• Complete proteins are dietary proteins that contain
all the essential amino acids. (There are 11 of them)
Examples: meats, eggs, dairy products
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• Incomplete proteins do not contain all the essential
amino acids.
Examples: legumes, grains, vegetables
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Chapter 7
Section 2 Vitamins, Minerals, and
Water
Vitamins
Vitamins are carbon-containing nutrients that
are needed in small amounts to maintain
health and allow growth.
Fat-soluble vitamins dissolve in fat. As a result,
they can be stored in fat tissue and remain in the
body for a long time.
Water-soluble vitamins dissolve in water. They
are not stored in the body very well.
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Chapter 7
Section 2 Vitamins, Minerals, and
Water
Fat-Soluble Vitamins
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Chapter 7
Section 2 Vitamins, Minerals, and
Water
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Chapter 7
Section 2 Vitamins, Minerals, and
Water
Minerals
• Minerals are chemical elements
that are essential in small amounts
to maintain good health.
• Nutrient deficiency is the state of not having enough of
a nutrient to maintain good health.
• Most of us eat more sodium than is healthy.
• Most teens do not eat enough calcium. Calcium is
found in green, leafy vegetables and in calciumfortified foods.
• Iron-deficiency is a worldwide problem that causes
anemia. Red meats are rich in iron.
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Chapter 7
Section 2 Vitamins, Minerals, and
Water
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Sodium
Most people eat far more salt than is healthy.
Only 500mg of sodium is needed per day!
How much is 500mg?
¼ of a teaspoon
Sodium intake should not be more than 2400mg
a day. (About 1 ¼ teaspoons)
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Extra salt with those fries?
Too much sodium causes …
High blood pressure which can cause…
Heart Disease
Stroke
Kidney Failure
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Wendy’s Fries vs. Wendy’s Fruit Bowls
High Sodium
• Anything processed
such as…
Lunch Meat
Low Sodium
Fresh Fruits
Fresh Veggies
Snack Foods
Canned Foods
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Calcium
How much calcium do you need in one day?
Teenagers need 1300 mg
1 Cup of milk (8oz) has 300mg
Dairy
Non-Dairy
Milk, Cheese,
Yogurt, Cottage
Cheese
Green leafy veggies
like spinach &
broccoli
Calcium fortified foods…
like bread, o.j., and some
cereals
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Chapter 7
Section 2 Vitamins, Minerals, and
Water
Water
• About 60 percent of your body is water.
• Water is essential for almost every function that
keeps you alive.
•To be healthy, you should take in at least 2.5 quarts of
water each day (about 8 glasses). This makes up for
water lost through excretion and evaporation.
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Dehydration
• Mild dehydration can interfere with mental and
physical performance.
Early signs include thirst, headache,
fatigue, loss of appetite, dry eyes and
mouth.
• Severe dehydration can have very serious
consequences, such as nausea, difficulty
concentrating, confusion, and disorientation.
In very severe dehydration, death can occur.
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Chapter 7
Section 2 Vitamins, Minerals, and
Water
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
How Much of Each Nutrient?
• Recommended Dietary Allowances (RDAs) …
are the recommended nutrient intakes that will
meet the needs of most healthy people.
• RDAs are guidelines, not exact requirements.
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
Understanding Food Labels
Serving Size Nutrition labels show the size of a single
serving.
All other values on the label are in reference to
this serving size!!!!!
Calories Nutrition labels list total Calories, the Calories
from fat, and the Calories from saturated fat.
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
Understanding Food Labels
• Daily Values (DVs) are recommended daily amounts
of nutrients.
• The percentage DV tells the amount of the nutrient in a
serving relative to the total recommended daily amount
for a 2000-Calorie diet.
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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 amount
of cholesterol, sugars, sodium, and
protein per serving.
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
The Food Guide Pyramid
• The Food Guide Pyramid is a visual and conceptual
tool for planning your diet.
• The pyramid NO LONGER shows
the recommended number of servings
from each of six food groups.
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History of USDA’s Food Guides
Food for
Young
Children
1992
1916
1940s
1970s
2005
1950s-1960s
Chapter 7
Section 3 Meeting Your Nutritional
Needs
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Daily Amounts
in cups or ounces
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
Dietary Guidelines for Americans
• The Dietary Guidelines for Americans are a set of
diet and lifestyle recommendations to improve health
in the United States.
These guidelines are divided into three parts,
known as the “ABC’s for Good Health.”
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Aim for Fitness
Build a Healthy Base
Choose Sensibly
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
im for Fitness
• Aim for a healthy weight.
• Be physically active each day.
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BMI
Body Mass Index
Uses body weight and height to predict a
GENERAL ideal weight.
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uild a Healthy Base
•Use the Food Guide Pyramid.
•Choose a variety of grains.
• Choose a variety of fruits and
vegetables.
•Keep food safe from germs and
bacteria.
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Chapter 7
Section 3 Meeting Your Nutritional
Needs
hoose Sensibly
• Choose a diet low in saturated fat and
cholesterol.
• Choose food and drink to moderate
sugar intake.
• Choose and prepare foods with less salt.
• Adults who drink alcohol should do so in
moderation.
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Chapter 7
Section 4 Choosing a Healthful Diet
Simple Steps to a More Healthful Diet
Nutrient density
is a measure of the nutrients in a
food compared with the energy
the food provides.
Food with low nutrient density is sometimes
called junk food. (Heard of “empty calories”?
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Chapter 7
Section 4 Choosing a Healthful Diet
Eating junk food occasionally is OK, but you should
always aim for balance and moderation.
You can make up for the nutrients missing in
junk food by eating healthier foods at other time
of the day. (Try snacking on good foods!)
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Chapter 7
Section 4 Choosing a Healthful Diet
To lower your sugar intake:
Instead of this:
Soda
Candy for snacks
Cake for
dessert
Try this:
Water, real fruit juice
or skim milk
Grapes, raisins,
trail mix, crackers
Fresh fruit
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Chapter 7
Section 4 Choosing a Healthful Diet
To lower your fat intake:
Instead of this:
Hamburger
Try this:
Chicken sandwich
(not breaded/fried)
Potato chips / Hot Cheetos
Low salt pretzels
Creamy chip dip
Salsa
Blue Cheese / Ranch
Dressing
Oil & Vinegar, low fat or
fat free dressing
Deep fried chicken
or fish
Baked or broiled fish
& skinless chicken
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Chapter 7
Section 4 Choosing a Healthful Diet
To increase you fiber intake:
Instead of this:
White Rice
A white bread sandwich
Apple juice /
Orange juice
Sugary cereal
Try this:
Brown rice or baked
potato with the skin
A whole-wheat bread
sandwich
Fruit - Fresh apple
or fresh orange
Oatmeal or other wholegrain cereal
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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. (And are also CHEAPER!)
Eating snacks can be healthy if you choose to snack on
healthier foods. (Smaller meals with healthy snacks is
better than 3 large meals.)
If you do eat low-nutrient snacks, make sure to balance
them out with healthy meals. (Plan Ahead!)
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Chapter 7
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life
Nutritional needs change with each stage
of life – infancy, childhood, adolescence,
and adulthood.
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.
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Chapter 7
Section 4 Choosing a Healthful Diet
-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. (Relative to
child’s size and activity level.)
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Chapter 7
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life
During the teen years, the body grows and changes rapidly,
requiring more energy, protein, vitamins, and minerals.
Adolescent boys and very active
girls should use the high end of
the serving ranges on the Food
Guide Pyramid. Adolescent girls
should use the middle of the
ranges.
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Chapter 7
Section 4 Choosing a Healthful Diet
Nutrition Throughout Life
Teens should make sure to meet nutrient needs
without exceeding energy needs.
What is the easiest way to meet these needs???
Eat your fruits and veggies!
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Chapter 7
Section 4 Choosing a Healthful Diet
More of these…
Means less of these…
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Chapter 7
Section 4 Choosing a Healthful Diet
What happens when you take in more energy
than you use?
Extra energy (calories) gets
stored as body fat.
Because adults grow less and are less active than
teens, they need fewer Calories per day.
Adults must still make sure their nutrient needs are met.
Eat those fruits and veggies!
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Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs
Athletes need extra energy and
water to maintain their
performance and endurance.
Athletes must drink lots of fluids and avoid dehydration.
Athletes need a diet
high in carbohydrates
for extra energy.
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Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs
Athletes do not need dietary
supplements to improve performance. In fact, these
supplements can be dangerous.
If you take a dietary supplement, do not
exceed the Tolerable Upper Intake Limit
for any nutrient.
If you choose to use supplements, DO YOUR
RESEARCH!!!! It’s your body – take care of it!
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Chapter 7
Section 4 Choosing a Healthful Diet
Most athletes do not need
extra protein in their diets…
…provided that they are eating a well
balanced diet rich in nutrients.
Extra protein may be needed in
some sports in order to maintain
a large amount of muscle.
The athlete must still eat a balanced diet
rich in nutrients along with a vigorous and
consistent workout program.
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Chapter 7
Timing of Food Intake
Working out without eating is
not healthy or wise.
Eating carbohydrates at least 2
hours before a workout will
provide the body with energy.
If cramping is an issue, try eating
“lighter” foods, (fruit, deli
sandwich), and eating more than 2
hours before the workout.
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Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs
Pregnancy
How many extra calories does a pregnant women
need a day?
Pregnant women only need up to an
additional 450 Calories per day.
Pregnant women also need additional protein, B
vitamins, folate, iron, and zinc.
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Chapter 7
Section 4 Choosing a Healthful Diet
Special Dietary Needs
Sickness
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.
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Chapter 7
Section 4 Choosing a Healthful Diet
Choosing a Vegetarian Diet
A vegetarian diet is one in which few or no animal
products are eaten.
A lacto-ovo vegetarian will not
eat any meat but will eat eggs
and dairy products.
Most vegetarians get all the proteins they need from
the small amounts of animal products they eat.
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Chapter 7
Section 4 Choosing a Healthful Diet
The strictest vegetarians of all…
Vegans are 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.
For example: rice & beans
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