UNIT 3 – NUTRITION
UNIT 3 – NUTRITION
Chapter 10 & 11
Chapter 10 – Nutrition for Health
I. The Importance of Nutrition
a. Nutrition – process which body takes and uses food
b. Nutrients – substance in food for growth, repair, and energy
c. Calories – kilocalories; units of heat that measure the energy used by the body and energy that foods supply to the body
d. Nutrition affects your lifelong health. Eating a variety of healthful foods can help you avoid unhealthful weight gain and diseases.
e. Hunger – natural physical drive that protects you from starvation; physical need for food; an unlearned, inborn response
f. Appetite – psychological desire to eat; eat because it’s there
g. Food & Emotions
i. Recognize patterns of eating when emotions are in charge
ii. Do you eat b/c of stress? Boredom? Depressed?
h. Environmental factors
i. Family and Culture
ii. Friends
iii. Time and money
iv. Advertising
II. Nutrients
a. Ways your body uses nutrients
i. As an energy source
ii. To heal and build and repair tissue
iii. To sustain growth
iv. To help transport oxygen to cells
v. To regulate body function
b. Carbohydrates – starches and sugars; made up of carbon, hydrogen, and oxygen
i. Preferred source of energy
ii. 4 kcal/g
iii. Need 45-65% kcal/day – mainly complex CHO
iv. Simple CHO (sugars)
1. Fructose (fruit)
2. Lactose (milk)
3. Maltose (grain)
4. Sucrose (table sugar)
v. Complex CHO (starches) – whole grains, seeds, nuts, legumes
vi. Fiber – the indigestible complex CHO found in vegetables and fruits
1. helps move waste through the digestive system
2. helps prevent intestinal problems and constipation; may reduce heart disease
3. 25-35 g/day
vii. Role of Carbohydrates
1. Body converts all CHO to glucose – simple sugar & chief source of energy
2. Glucose not used right away is stored in the liver and muscle as glycogen
3. When you take in more CHO than can be stored; it’s converted to fat
c. Protein – nutrients help build and maintain its cells and tissues
i. 4 kcal/g
ii. Amino acid – building block of protein
1. 20 total amino acids
2. 9 essential – must come from food you eat
iii. Complete protein – contains all 9 essential amino acids; fish, meat, poultry, eggs
iv. Incomplete protein – lack some amino acids; derived from plants
v. Role of Protein
1. Builds new cells & tissues
2. Makes enzymes, hormones, and antibodies
a. Enzymes – control rate of chemical reaction
b. Hormones – regulate activity of cells
c. Antibodies – ID and destroy disease causing organisms
vi. Can be used as an energy source, but doesn’t convert as quickly as carbohydrates
vii. Teen boys 14-18 – consume 52g/day
viii. Teen girls 14-18 – consume 46g/day
ix. Between 10-15 % of total daily calories should come from protein
d. Fats
i. Lipid – fatty substance that does not dissolve in water
ii. 9 kcal/g
iii. Fatty acids – building blocks of fat, long chains of carbon with pairs of hydrogen
iv. Unsaturated fat – liquid at room temperature; vegetable fat (olive, canola, soybean, corn oil); reduce heart disease
v. Saturated fat – usually solid or semi-solid at room temperature; holds all the hydrogen it can; animal fat, tropical oils (palm, coconut), dairy fat; high intake can increase heart disease
vi. Trans fat - formed by a process called hydrogenation – causes vegetable oil to harden; found in stick margarine, snack foods, packaged foods; raise total cholesterol which increase chance of heart disesase
vii. Role of Fats
1. essential fatty acids are important for brain development, blood clotting, and controlling inflammation
2. Transport vitamins A, D, E, K
3. Source of linoleic acid – fat needed for growth and healthy skin
4. Add flavor, texture
5. Satisfy hunger longer
viii. Role of cholesterol
1. Waxy lipid like substance that circulates in blood
2. Uses small amount to make cell membranes and nerve tissues, produce hormones, vitamin D, and bile
3. Levels rise with age
ix. Consume < 25-35 % of daily value
e. Vitamins – compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients
i. Total of 13
ii. Water soluble
1. C & B complex (1,2,6,12,niacin, folic, pantathenic)
2. Dissolve in water and pass easily in blood during digestion
iii. Fat soluble
1. Absorbed, stored, transported in fat; stored in fat tissue, liver, and kidney
2. Excess buildup can be toxic
3. A, D, E, K
f. Minerals – inorganic substances the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating vital body processes
i. Calcium – build bones & teeth
1. osteoporosis – a condition in which the bones become fragile and break easily
2. most common in women > 50
ii. Phosphorus – with Ca gives rigidity to bones, cell metabolism, proper acid-base balance in blood
iii. Magnesium – enzyme activator related to CHO metabolism
iv. Iron – RBC’s oxygen-carbon dioxide transport system, infection resistance
g. Water
i. Move food through the digestive system
ii. Transport nutrients & remove wastes
iii. Store and release heat
iv. Cool the body through perspiration
v. Cushioning eyes, brain, and spinal cord
vi. Lubricate joints
vii. Teen girls – 9 cups/day
viii. Teen boys – 13 cups/day
III. Healthy Food Guidelines
a. Dietary Guidelines for Americans – set of recommendations for healthful eating and active living
b. ABC’s of good health – will insure variety, balance, & moderation
i. A: Aim for Fitness
1. Aim for a healthy weight
2. Be physically active each day
ii. B: Build a Healthy Base
1. MyPyramid – an interactive guide to healthful eating and active living
2. Best Choices
a. Focus on fruits – fresh fruits instead of fruit juices
b. Vary your veggies
c. Calcium rich foods – low fat dairy
d. Make ½ your grains whole
e. Go lean with protein
f. Limit certain foods – processed, salty
iii. C: Choose Sensibly
1. Choose diet low in saturated fat and cholesterol
2. Choose beverages and foods to moderate sugar intake
3. Choose to prepare foods with less salt
c. Eat low fat, low saturated fat, and low cholesterol
i. Cut off fat
ii. Eat lean meat
iii. Remove skin
iv. Eat fish
v. Eat beans, legumes
vi. Low fat milk, cheese, yogurt
vii. Cut down fried food
d. Eat moderate sugar
i. Learn where sugar comes from
ii. Identify the sugar
e. Eat moderate sodium
i. Less than 2400 mg/day
ii. Season with herbs, spices
iii. Taste before you salt
f. Eat nutrient-dense foods – a high ratio of nutrients to calories
g. Eating patterns
i. Need breakfast – better mental/physical performance
ii. Satisfy ALL food groups
iii. Snacking – healthy snacks keep you going in between meals
iv. Eating out
1. watch portion size
2. pay attention to how foods are prepared
3. add fresh vegetables and fruits
4. go easy on toppings
5. don’t drink your calories
IV. Nutrition Labels and Food Safety
a. The Label
i. Name of the food
ii. Amount of food in package
iii. Name of company that makes, packages, or distributes the product
iv. The ingredients
v. The Nutrition Facts panel
1. Serving size
2. Servings per container
3. Calories per serving; calories from fat
4. nutrients
5. vitamins & minerals
6. footnote
7. percent daily value
b. Ingredient list
i. Listed in descending order
ii. Food additives – intentionally added to produce desired effect; enhance flavor, color
1. aspartame – sugar substitute
2. olestra – fat substitute
iii. Enriched foods – nutrients lost during processing are added back
iv. Fortification – addition of nutrients not naturally there
c. Nutritional Label claims
i. Free – no amount
ii. Low – eat food regularly w/o exceeding your daily limits
iii. Light – calories decreased by 1/3; fat by ½
iv. Reduced - 25% less calories
v. High, Rich In – 20% > daily value
vi. Good Source of - provides 10-19 % of DV of minerals, vitamins, protein, or fiber
vii. Healthy – low in fat, sodium, cholesterol; also must provide at least 10% DV of vitamin A, vitamin C, iron, calcium, protein, or fiber
viii. Lean – 10g < total fat; < 4g saturated fat; < 95mg cholesterol for a 3oz serving
d. Open dating
i. Sell by date – last day store should sell it; can’t guarantee freshness
ii. Expiration – last date to use
iii. Freshness – thought to be fresh
iv. Pack – when packaged, doesn’t give consumer indication of fresheness
e. Food Safety
i. Food borne illness – food poisoning, may result from contaminated food
ii. Causes
1. Animals caught for meat that are not pasteurized
2. Pasteurization – process of treating a substance with heat to destroy or slow the growth of a pathogen
3. Bacteria from infected animals
a. Salmonella
b. s. aureus
c. Clostridium perfringens
d. E. coli
e. Clostridium botulinum
iii. Botulism – disease from improperly canned foods, can be very fatal
iv. Symptoms: nausea, vomiting, diarrhea, fever
v. Minimize risks
1. clean foods and area
a. cross contamination – spreading of bacteria from one food to another
b. wash everything (food, surface, utensils, hands)
2. separate foods
3. cook thoroughly
a. ground beef – 160*F
b. poultry – 170*F
c. fish – 145*F
4. chill – put leftovers in refrigerator ~ 2 hours after cooking
f. Food sensitivities
i. Food allergy – condition which body’s immune system reacts to substances in food
ii. Food intolerance – can be caused by food additives; negative reaction to a food or a pert of food caused by a metabolic problem, such as inability to digest parts of certain foods or food components
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