Nutrition

1. Nutrition Eat For Success

2. What is Nutrition? • The study or the science of how food effects our body. • What would be an example of this type of study? How salt impacts our blood pressure. How compact Carbohydrates (pasta, bread) can increase performance. How the impact that a vegetarian life style affects a persons heart.

3. How has Nutrition played a role in your life?Do any of the following fit how nutrition played a role in your life? • Helped make me healthier. • Helped make me stronger. • Helped make me heavier. • Helped make me more social and events were more exciting. Social gatherings. (tailgating) • Helped make my eating more convenient. • Helped me to feel approval for religious beliefs, political views. • Made me feel happier. (when depressed) • Helped me to feel connected to my Ethnic Heritage.

4. Why do you make the food choices that you do?? • People decide what to eat. • What did you have for breakfast today? • Why did you select that? • Fast, easy, healthy, it was there, habit • People decide when to eat. • Who did not eat breakfast today? • Why? • Running late • No food • Not hungry

5. Why we eat?Why do we choose our food? • Personal Preferences • Habits • Ethnic Heritage or Tradition • Social Interactions • Availability, Convenience, and Economy • Positive and Negative Associations • Emotional Comport • Values • Body Weight and Image • Nutrition and Health Benefits

6. Why we eat?Why do we choose our food? • Personal Preferences – I prefer 1% milk over skim milk • Habits – I have a habit of using the salt shaker before I taste my food. • Ethnic Heritage or Tradition – I have beans and rice with most of our meals. We make homemade lefse that we eat with most meals. • Social Interactions – I enjoy eating popcorn at basketball games • Availability, Convenience, and Economy – I buy pepperoni or canadian bacon pizza instead of fancy pizzas because they cost less. • Positive and Negative Associations - I eat almonds because I associate them with being healthy • Emotional Comport – When I am sad I like to eat ice cream. • Values – I do not eat meat products because I do not believe in killing . • Body Weight and Image – I have a protein drink everyday because I want to gain weight. • Nutrition and Health Benefits – I eat cheerios every morning with skim milk because it is supposed to be good for your heart

7. What is your Food Story?

8. My Food Story • Paragraph one; (couple sentences) • What do you eat, or how do you eat, or what are your habits regarding food? • Or what would the study of your nutrition reveal? • Paragraph two; • At least one sentence for each of the ten reasons why we choose our food. Or why you eat the way you do. (one sentence for each) • Paragraph three; • from the 10 reasons we choose our food, what three reasons effect your health the most. At the very end – which one of the ten reasons would you like to improve on. • Why we eat?Why do we choose our food? • Personal Preferences • Habits • Ethnic Heritage or Tradition • Social Interactions • Availability, Convenience, and Economy • Positive and Negative Associations • Emotional Comport • Values • Body Weight and Image • Nutrition and Health Benefits

9. What is a Nutrient? • Chemical substances obtained from food and used in the body to; • Provide energy • Form tissue • Maintenance of tissue

10. 6 Basic Nutrients • Carbohydrates – energy yielding nutrients • Fat - energy yielding nutrients • Protein - energy yielding nutrients • Vitamins – non energy yielding nutrients • Minerals – non energy yielding nutrients • Water – non energy yielding nutrients

11. Energy Yielding Nutrients • Carbohydrates - 4 calories per gram • Fat - 9 calories per gram • Protein - 4 calories per gram

12. Carbohydrates • Nutrients that the body breaks down into simple sugars.

13. Two Types of Carbs • Simple • Glucose – blood sugar • Fructose – fruit sugar, added to lots of drinks • Lactose – milk sugar • Sucrose – table sugar, candy and baked goods

14. Complex Carbs3 types • Starches – many sugars combined, potatoes, grains • Glycogen – made in the liver , stored in muscles and liver for quick energy (glucose) • Fiber – part of fruits or vegetables that can’t be digested. Helps digestion to work properly.

15. Fiber • Soluble – • This fiber dissolves in water. (blood stream, and digestive tract) • Bran, apples, beans and some veg. • Helps to trap cholesterol from food eaten - thus lowering blood cholesterol • Insoluble – • This fiber does not dissolve in water • Adds bulk to your body’s waste. • Wheat bran, corn, brown rice, grains, skin of fruit and veg. • Refine grains such as white flour are made by removing the germ and bran from each grain.

16. Composition of a Wheat Whole grain product contain much of the germ and bran. Bran endosperm germ husk

17. Fat

18. Two Types (main) • Unsaturated Fat • Vegetable or plant oil • Carries Cholesterol back to liver for removal from body • Polyunsaturated – Fish/soy/walnuts trout/corn oil • Monounsaturated – peanut oil/ veg. oil/avocado

19. Saturated Fat • Meats and Dairy • Takes Cholesterol to the body cells • Causes Build up in arteries (atherosclerosis)

20. Fat Facts Fat that is not used for energy is stored in our fat cells. As fat cells become full - they split into two fat cells. • Fat should make up no more than 30% of your Calorie intake. • 2/3 of that should be unsaturated fat. • 1/3 should come from saturated fat

21. Positive Aspects of FatFat has some good traits! • Proper growth of children • Maintenance of healthy skin • Helps in hormone production. (growth) • Carrier of fat soluble vitamins • Insulation of the body (helpful in cold climate) • Supporting and cushioning organs • Texture of food • Taste of food

22. Negative Aspects of Fat • Raises blood cholesterol • Linked to coronary heart disease. (Atherosclerosis.) • Weight Gain • May cause some types of cancer. • Breast Cancer in Females • Colon cancer in males and females • Pancreatic cancer in males • Mental health

24. Cholesterol • Fat like – • 85% comes from or is made in our liver • About 15% comes from our diet. • Cholesterol is largely hereditary . • Dietary Cholesterol only is found in Animal sources. • Food sources – meat, fish, poultry, eggs and dairy products.

25. Total Cholesterol per day = 300 mg • One egg = 200 mg • Glass of milk = 10 mg • Positive aspects of cholesterol • Helps body to produce vitamin D • Essential part of all cells or cell membranes. • Helps the liver to make bile. (bile aids in breaking down fat)

26. Cholesterol • Video – Cholesterol 101 (Dr. Oz) • http://www.doctoroz.com/videos/cholesterol-101

27. Protein

28. Function of Protein • To repair and maintain all body tissue. • Development of antibodies

29. Amino Acids • Building Blocks for Protein • 20 amino acids in all – • 9 are essential – need from your diet. • 11 are non essential – body can make them • A protein is usually the combination of 30 or more amino acids.

30. Protein food classification • Complete Protein food - has all nine essential amino acids – (meat, fish, eggs, milk type, Poultry.

31. Protein food classification • Incomplete Protein food - does not have all nine essential amino acids – grains, vegetables and legumes. ( learn combinations of foods)

32. Unused protein • If you do not work out – unused protein is converted to glucose and stored as fat in our fat cells. • If you do not get adequate protein, • Your body will take protein from your muscles and organs.