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Nutrition : Eating for Optimum Health

Nutrition : Eating for Optimum Health. Assessing Eating Behaviors. What drives us to eat? Hunger Appetite Cultural and social meaning of food Habit or custom Emotional Comfort Convenience and advertising Nutritional value Social interactions. Water.

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Nutrition : Eating for Optimum Health

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  1. Nutrition: Eating for Optimum Health

  2. Assessing Eating Behaviors • What drives us to eat? • Hunger • Appetite • Cultural and social meaning of food • Habit or custom • Emotional Comfort • Convenience and advertising • Nutritional value • Social interactions

  3. Water • Dehydration – abnormal depletion of body fluids • The major component of blood • Necessary for • Electrolyte and pH balance • Transporting cells and O2 • Recommended amount – 8 glasses/day (64 ounces) • 50-60% of body is water • Is bottled water better?

  4. Protein • Second most abundant substance in humans • Key to every cell, antibodies, enzymes, and hormones • Transport oxygen and nutrients • Role in developing/repairing bone, muscle, skin • Vital for human life • May need additional protein if fighting off infection, recovering from surgery or blood loss, recovering from burns

  5. Proteins • Amino acids • Building blocks of protein • 20 essential amino acids must be obtained from food • 11 non-essential amino acids produced by the body • Link together to form • Complete protein – supplies all essential amino acids • Incomplete protein – may lack some amino acids, but these can be easily obtained from different sources • Few Americans suffer from protein deficiencies

  6. Carbohydrates • Best fuel – provide energy quickly and efficiently • Two types • Simple sugars • Glucose (monosaccharide) – most common form • Fructose (monosaccharide) – found in fruits and berries • Sucrose (disaccharide) – sources include granulated sugar, milk and milk products • Complex carbohydrates (polysaccharides) • Starches – from flour, pasta, potatoes • Stored in the body as glycogen • Fiber

  7. Fiber • Offers many health protections • Colon and rectal cancer • Breast cancer • Constipation • Diverticulosis • Heart Disease • Diabetes • Obesity • Most American eat far less than recommended • Recommended is 20-30 grams and average is 12 grams

  8. Fats • Also called lipids • Misunderstood but vital group of basic nutrients • Maintain healthy skin • Insulate body organs • Maintain body temperature • Promote healthy cell function • Carry fat-soluble vitamins A, D, E, and K • Are a concentrated form of energy

  9. Obtaining Essential Nutrients • Avoiding trans fatty acids • Created by process of making liquid oil into a solid • Increase LDL levels while lowering HDL levels • Higher risk of coronary and heart disease, sudden cardiac death • Found in many margarines, baked goods and restaurant deep-fried foods • Food labels listing no trans fasts can still contain less than 500 milligrams/serving

  10. Per gram • Carbohydrates- contain 4 calories per gram • Proteins- contain 4 calories per gram • Fats- provide 9 calories per gram 1 Ounce = 28.3495 Gram So 5 oz. steak = 5 x 28.3495 = 141.7475 grams 141.7475 x 4 (proteins) = 566.99 kcal

  11. Reading a Food Label Figure 9.6

  12. Serving Size Card Figure 9.8

  13. Nutritional Needs for Different Groups

  14. Improved Eating for Students • Variety of challenges for healthy eating • Eating breakfast and lunch vital for keeping energy up throughout the day • Make lunch and bring it with you, including healthy snacks • Will keep you from buying less healthy food on the run • Limit sugar-heavy beverages and fried products

  15. Watch the Video • https://www.youtube.com/watch?v=S9__23-zjhM • With the Nutrition facts provided, explain the wear and tear of these fatty foods. What are they harming? (3 sentences) • Explain the causes of nausea, vomiting and weight gain. What is the cause of his blood pressure and cholesterol worsening? (The same answer for both of these questions2 sentences) • What makes this style of eating a terrible decision for anyone, especially those who aren’t physically active? (2 sentences)

  16. Questions for Critical Thinking Give a brief opinionated answer, based off the PowerPoint and video. • What are some common mistakes made by high students in their lifestyle or eating habits that have an adverse effect on their bodies? (couple different reasons) • What are the three main food groups essential for a successful healthy lifestyle. Why are they essential? (explain in a couple sentences what they do for us) • Why do you think Americans consume the most calories per person on the planet? (think about what we have)

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