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NUTRITION. WHAT IS THE PURPOSE OF FOOD. Nutrition: Process of obtaining food necessary for health and growth. The main purpose of food is to provide fuel (energy) for the body so that it can function. Whether it functions at its full capacity is up to the foods you choose to eat.
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WHAT IS THE PURPOSE OF FOOD • Nutrition: Process of obtaining food necessary for health and growth. • The main purpose of food is to provide fuel (energy) for the body so that it can function. Whether it functions at its full capacity is up to the foods you choose to eat.
The average adult needs around 2,000 calories per day. • The average teen needs anywhere from 1,800 – 2,200 per day. • A calorie can be described as a measure of energy gained from food.
Because food gives you energy and is what allows you to think, work, and exercise at your maximum, it’s important to know what your body HAS to have. (Remember needs vs. wants? It applies here also!!)
IN THE BEGINNING • The government has long been involved in helping Americans plan a nutritious meal. It started during World War II when they came out with the “Basic 7”. • In 1956, the government came out with a new group, the “Basic 4”. This lasted until 1992.
In 1992 the government came up with the “Food Pyramid”. Now by this time, you may be wondering – why so many changes. What do you think?
The “original” food pyramid was thought to be the last we would need. It listed the amounts individuals needed – which was new, and it gave a “picture” of they way we should eat. • Can you name the problem it caused?
Many people were confused about the servings. 6-11 servings of bread? What’s a serving, and why such a big difference from 6-11? What many didn’t know was that 6 servings was for those who needed to lose weight and 11 for those who were active – but where was that listed?
The new pyramid was geared to you as an individual. Not everyone eats the same way, is the same height, weight, etc. • The new pyramid looked at 5 things: weight, height, age, gender, and activity level. Activity level is defined by how many minutes a day do you break a sweat for an extended period of time? Never? 30 minutes a day?
THE NEW CHANGES • More recent changes kept some of the old things and added something new. The pyramid was a good tool, but too confusing to figure out what you should eat by looking at the pyramid. Many people do not have the internet to individualize their eating plan. So, this is the new tool the government has developed.
As you can see, this is more helpful to determine how your plate should look. • Just like with the new pyramid, you go online to see just how much you should eat.
THE THREE MOST IMPORTANT NUTRIENTS • The three most important nutrients (compounds found in foods that help you survive) are: carbohydrates, protein, and fats. • Everything except water, unsweet coffee, or unsweet tea contains either one or a combination of these three nutrients.
GRAINS • Grains are also known as “carbohydrates”. • Carbohydrates are known as the “chief source of energy”, since they provide the body with quick fuel. If not used, carbohydrates get stored as fat. This explains why some diets restrict carbohydrates. There are “good” (complex) carbohydrates and “bad” (refined).
GOOD VS. BAD • Complex carbohydrates are things like fruit, natural sweeteners like honey, some vegetables (not all have carbohydrates), and those grains that are not processed (oatmeal, wheat, etc.). • Processed means that something has been done to add to the life of the product. In bread, it means a chemical has been added to give it a longer shelf life, and that all the “good things” are taken out.
The “bad” carbohydrates are those things that are refined (processed). This mainly occurs with bread. • Most white bread has been processed to the point that everything good has been taken out and the powder that is left is bleached to make it “white”.
Think about it – when you see a wheat field, is it white or kind of yellow? • Refined wheat bread has had the wheat germ, bran, and everything that provides the body with fiber has been removed. • Fiber is known as “the indigestible” part of a plant – basically it doesn’t change much as it goes through the body.
VEGETABLES • Vegetables provide the body with other nutrients the body needs. • Vegetables provide fiber as well.
Fiber is needed by the body to remove the toxins your body accumulates in the intestines. • It also provides bulk in your food so you feel fuller. • Lack of fiber can create various cancers, particularly colon cancer.
PROTEIN • Protein is used to “build, repair, and maintain body tissues”. It is also a secondary source of energy. • Protein comes in several forms: meat, poutlry, fish, dried beans (known as legumes), eggs, and nuts.
DAIRY • Dairy provides the body with calcium. • Calcium is what builds strong bones and teeth. • It is extremely important to get the necessary amount of milk. • After age 18, your body has to keep its “fuel tank” filled.
Osteoporosis occurs when you do not drink enough milk, either as a child or when your are older. It is important to drink plenty when you are younger. • Milk is not the only way to get calcium. It is also found in dark green, leafy vegetables.
Drinking cokes depletes (reduces) the amount of calcium your body has. For each coke you drink, you should drink double that amount.
FATS • The body has to have fat. Fat is essential in regulating your body temperature, protects major organs of the body, and can be used as a source of energy. • There are 2 types: Saturated and unsaturated.
Saturated fat is a “bad” fat, and should be used very little. • It is a solid at room temperature. • Examples include: butter, lard, vegetable shortening. • This type of fat is responsible for causing blocked arteries. “Cholesterol” (a white waxy substance) is what collects in the arteries leading heart attacks.
Unsaturated fat is a “good” fat. • Unsaturated means it is a liquid at room temperature – such as olive oil, vegetable oil, etc. • Some foods are naturally a good fat – olive oil and various types of nuts for instance. However, because fats have more calories you need to be careful with how much you eat.
WATER • Water does not contain any of the things we have discussed so far, but the body can live several weeks without food – only about three days without water. • Water is essential in sending vitamins and minerals throughout the body.
It is said the major reason why many people are overweight is because they do not drink enough water. • You should drink about 1 full glass every hour during the day. • You need 8 – 8 oz. glasses of water a day. • Many people think they are hungry, when they really need to drink water.
SUMMARY • So, to recap: The amount of calories you need are determined by your weight, height, age, gender, and activity level. • The simplest way to remember what you need each day is this: ½ your plate should be fruits and vegetables, ¼ protein, and ¼ carbohydrates (complex). You also need dairy – which is determined by your age.
There are three main nutrients: carbohydrates, proteins, and fats • Complex carbohydrates are those carbs that are still in their “natural” state. • Refined carbohydrates are those carbs that have been processed.
There are several ways to get protein. • There are 2 types of fat: unsaturated and saturated. • Calcium is needed to keep the body’s bones in shape. • Water is probably THE most important thing our bodies need.
