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Basic Nutrition
- 1.
- 2. What is Nutrition? Nutrition:the study of food, including How food nourishes our bodies How food influences our health Nutrition is a relatively new discipline of science.
- 3. Why is NutritionImportant? Nutrition contributes to wellness. Wellness: the absence of disease Physical, emotional, and spiritual health Critical components of wellness: Nutrition Physical activity
- 4. Why is NutritionImportant? Nutrition can prevent disease. Nutrient deficiency diseases a. Scurvy Vitamin C deficiency which causes general weakness, anemia, gum disease, and skin hemorrhages. a. Goiter Iodine deficiency which causes an enlargement of the thyroid gland a. Rickets Deficiencies of vitamin D, calcium, or phosphate which leads to softening & weakening of the bones Diseases influenced by nutrition: chronic diseases such as heart disease Diseases in which nutrition plays a role: osteoarthritis, osteoporosis
- 5. Why is NutritionImportant? Nutrition can prevent disease. Diseases influenced by nutrition: chronic diseases such as heart disease Diseases in which nutrition plays a role Osteoporosis Weakening of the bones Can be caused by long-term deficiencies of calcium, magnesium and vitamin D
- 6. Why is Nutrition Important? Obesityis a growing problem.
- 7. Why is NutritionImportant? Nutrition is so important it has become a national goal. Goals of Healthy People 2010 1. Increase quality and years of healthy life 2. Eliminate health disparities
- 8. What Are Nutrients? NutrientsNutrients Thechemicals in foods that are critical to human growth and function. Essential NutrientsEssential Nutrients are critical to the body for the body to function properly: carbohydratescarbohydrates vitaminsvitamins fats and oilsfats and oils mineralsminerals proteinsproteins waterwater
- 9. Energy From Nutrients Wemeasure energy in kilocalories (kcal). Kilocalorie: amount of energy required to raise the temperature of 1g of water by 1o C. On food labels “calorie”“calorie” actually refers to kilocalories.
- 10. Essential NutrientsEssential Nutrients CarbohydratesCarbohydrates VitaminsVitamins Fatsand oilsFats and oils MineralsMinerals ProteinsProteins WaterWater
- 11. Carbohydrate Primary source ofreadily usable fuel for the body, especially for the brain. Known as starches or sugars Cheap Plant-based Grains (wheat, rice), vegetables, fruits & legumes Easily digested Grow in most climates Store well with refrigeration Provide 4 kcal per gram.
- 12. Fats and Oils Composedof lipidslipids, molecules that are insoluble in water Most concentrated form of energy but more expensive than carbohydrates Main sources (provide flavor to food) Butter, margarine, vegetable and other oils, creams, fatty meats, cheeses and egg yolk Maintain body temp (insulation) & cushion organs & bones Aid in the absorption of fat-soluable vitamins
- 13. Fats and Oils,continued Saturated fatsSaturated fats Soild at room temperature Meat, cheese, eggs, whole milk, cream, butter Polyunsaturated fatsPolyunsaturated fats Soft or oily at room temperature Vegetable oils, margarine & products made from these or fish & peanuts Provide 7 kcal per gram.
- 14. Fats and Oils CholesterolCholesterol Lipid used in the production of hormones, vitamin D and bile acids Common sources Egg yolk, fatty meats, shellfish, butter, cream, cheese, whole milk and organ meats Two types HDL (“Good” cholesterol) Tends to transport cholesterol back to liver & prevents accumulation on blood vessels – “plaque” = BLOCKAGE LDL (“Bad” cholesterol) Tends to contribute to plaque buildup in blood vessels leading to atherosclerosis
- 15. Proteins Basic components ofall body cells Essential for building & repairing tissue Regulates body functions Provides energy & heat Made of 22 building blocks knowns as aminoamino acidsacids. 9 are essential to life = complete proteins Animal foods: meat, fish, milk, cheese and eggs Incomplete proteins Vegetable foods: cereals, soybeans, dry beans, peas, corn & nuts Proteins can supply 4 kcal of energy per gram, but are not a primary energy source. Proteins are an important source of nitrogen
- 16. Vitamins Organic compoundsthat are essential to life Metabolism Tissue building Regulation of body processes Allow the body to use the energy provided by carbs, fats & proteins Excess or deficits can cause decreased health Two types Fat-soluble vitamins Water-soluble vitamins
- 17. Vitamins Fat-soluble vitaminsFat-soluble vitamins Vitamins A, D, E and K Dissolve easily in fats and oils Can be stored in the body Not easily destroyed by cooking, air or light
- 18. Vitamins Water-soluble vitaminsWater-soluble vitamins Vitamin C, the B vitamins & folic acid Remain dissolved in water Excess are eliminated by the kidneys Cannot be stored in our bodies Easily destroyed by cooking, air or light
- 19. All vitamins mustbe consumed daily to support optimal health. True oror False
- 20. All vitamins mustbe consumed daily to support optimal health. FalseFalse
- 21. Minerals Inorganic substances foundin all body tissues Regulate body fluids Assist in body functions Contribute to growth Aid in building tissues Examples include sodium, calcium, iron, potassium, and magnesium
- 22. Minerals Our bodies requireat least 100 mg per day of the major minerals such as calcium, phosphorus, magnesium, sodium, potassium, and chloride. We require less than 100 mg per day of the trace minerals such as iron, zinc, copper, iodine, and fluoride.
- 23. Water Found in allbody tissues Critical nutrient for health and survival Involved in many body processes Fluid balance, nutrient transport, nerve impulses, removal of wastes, muscle contractions, chemical reactions, many, many more… Dietary guidelines state that thirst should be the main indicator or how much water to drink Average = 6 to 8 eight ounce glasses of water per day 1500 cc needed daily for survival
- 24. Utilization of NutrientsUtilizationof Nutrients The body prepares the nutrients for use through the following processes: Digestion Absorption Metabolism
- 26. Digestion The process inwhich the body breaks down food into smaller parts Mechanical Food in broken down by the teeth Moved through the system using peristalsisperistalsis Chemical Food mixed with digestive juices secreted by Mouth Stomach Small intestine Pancreas Juices contain enzymes designed to break down the food chemically so nutrients can be absorbed by the blood
- 27. Absorption The process inwhich blood or lymph capillaries pick up the digested materials Most absorption happens in the small intestine Exception is water, salts & some vitamins (large intestine) Carries nutrients through the circulatory system to every cell in the body
- 28. Metabolism The process inwhich nutrients are used To build tissue To provide energy Voluntary Swimming, housekeeping Involuntary Breathing, circulation, digestion To regulate various body functions Basal Metabolic Rate (BMR)Basal Metabolic Rate (BMR) The rate at which the body uses energy just to maintain it own tissue (involuntary)
- 29. Maintenance of GoodMaintenanceof Good NutritionNutrition Accomplished by eating a balanced diet All required nutrients are included in correct amounts Simplest Guide US Dept of Agriculture (USDA) Food Guide 5 major food groups Fruits Vegetables Grains Proteins Dairy
- 30. ChooseMyPlate.gov Provides placesetting showing the 5 food groups Each colored area indicates the approximate amount needed from that food group Includes personalized plan to allow healthy choices Based on age, gender, height, weight, & level of exercise Planned designed based on desire to Maintain weight Lose weight Gain weight
- 31. Basic Nutritional PrinciplesBasicNutritional Principles Balance calories to manage weight Calorie intake in relationship to level of physical activity during each life stage Reduce certain foods & food components Sodium intake to less than 2300mg daily Consume <10% of calories from saturated fats Limit foods that contain refined grains Reduce calories from solid fats & sugars If consumed, alcohol should be used in moderation
- 32. Basic Nutritional PrinciplesBasicNutritional Principles Increase certain foods & nutrients Increase fruit & vegetable intake Focus on dark green & orange vegetables, beans & peas One-half grains as whole grains Increase intake of fat-free or low-fat milk/milk products Choose a variety of proteins, including seafood, lean meat, poultry, eggs, beans and unsalted nuts & seeds Use oils to replace solid fats Choose foods higher in potassium, fiber, calcium, vit D Build healthy eating patterns Eat in a way that meets nutritional needs & appropriate calories
- 33. Basic Nutritional PrinciplesBasicNutritional Principles Learn to read food labels Determine serving size Determine servings per container Evaluate number of calories per serving Calculate fat Determine Recommended Dietary AllowancesRecommended Dietary Allowances ((RDARDA)) The average daily intake level required to meet the needs of 97 – 98% of people for a specific nutrient
- 34. Body Mass Index(BMI)Body Mass Index (BMI) A calculation that measures weight in relation to height and correlates this with body fat Ideal range is 18.5 – 24.9 <18.5 = underweight 25 – 29.9 overweight >30 obese
- 35. Body Mass Index(BMI) ChartBody Mass Index (BMI) Chart