Nutrition Tutorial Notes

Nutrition WHAT DO YOU KNOW ABOUT HEALTHFUL EATING?? True or False    Meat should make up the largest part of my daily food intake. The foods I eat now can affect my health later in life. It’s what I eat that really counts. Not how much I eat. True or False   The food guide pyramid provides a good guideline for my daily food intake. To help maintain a healthy weight, I must balance the energy in foods I eat with the energy I use in physical activity. True or False    The calories in a doughnut are more likely to be converted to fat in my body than the calories in a piece of fruit. Eating healthy breakfast each day can help me perform better in school. The best way for me to get the nutrients I need is to take a daily vitamin and mineral supplement. Nutrition During the Teen Years Lesson 1 Pages 110-113 NUTRITION DURING THE TEEN YEARS  Quick start – On a sheet of paper, list six foods you eat most often for meals and snacks. Then describe why you eat each of these foods. Do you base your choice on their health benefit? Their taste or appearance? Their convenience? Nutrition    Nutrition – The process by which the body takes in and uses food. Calories – The units of heat that measure the energy used by the body and the energy that foods supply to the body. Nutrients – The substances in food that your body needs to grow, to repair itself, and to supply you with energy. WHAT INFLUENCES YOUR FOOD CHOICES?    HUNGER AND APPETITE Hunger – A natural physical drive that protects you from starvation. Appetite – A desire, rather than a need, to eat. FOOD AND YOUR ENVIRONMENT  A number of environmental factors influence food choices:  Family, friends, and peers  Cultural and ethnic background FOOD AND YOUR ENVIRONMENT    Convenience and cost Advertising Video: Pitching fast food to kids http://video.msn.com/?mkt=enus&brand=msnbc&fg=copy&vid=365943ef-da43-469e-8381(Time 5:25) ceb91c6fb1c0&from=00  Video: 3 year olds choose food or favorite cartoon character http://video.msn.com/?mkt=enus&brand=msnbc&fg=copy&vid=d4c710be-0ee1-4a2f-8d72(Time 5:44) 4f027d76bff8&from=00 NUTRITION THROUGHOUT THE LIFE SPAN   A healthful and balanced eating plan helps prevent unhealthful weight gain, obesity, and type 2 diabetes. *****Give examples of how your family has influenced your food choices. Nutrients Lesson 2 Pages 114-121 CARBOHYDRATES   Carbohydrates – The starches and sugars present in foods. Carbohydrates are the body’s preferred source of energy. Most nutritionists recommend that 5560 percent of your daily calories come from carbohydrates. SIMPLE AND COMPLEX CARBOHYDRATES  Simple carbohydrates are sugars, such as fructose and lactose (found in fruit and milk). Sucrose is found in many plants such as sugar cane and sugar beets, and is refined to make table sugar. SIMPLE AND COMPLEX CARBOHYDRATES  Complex carbohydrates, or starches, are found in whole grains, seeds, nuts dried peas and beans, and root vegetables such as potatoes. The body must break down complex carbohydrates into simple carbohydrates before it can use them for energy. THE ROLE OF CARBOHYDRATES  Your body converts all carbohydrates to glucose, a simple sugar that is the body’s main source of energy. Glucose that is not used right away is stored in the liver and muscles as a starch-like substance called glycogen. When this happens, your body concerts and stores the excess carbohydrates as body fat. FIBER   Fiber - An indigestible complex carbohydrate that is found in the tough, stringy parts of vegetables, fruits, and whole grains. Although it can’t be digested and used as energy, fiber helps move waste through the digestive system and thereby helps prevent intestinal problems such as constipation. FIBER  To stay healthy, eat 20 to 35 grams of fiber each day. Fruits and vegetables with edible skins and whole grain products such as bran cereals, oatmeal, and brown rice are excellent sources of fiber. How to get fiber in your diet.      Start your day with a whole grain breakfast cereal such as oatmeal. Choose whole fruit instead of fruit juice. Make sure you eat at least five servings of fruits and vegetables each day. Select high-fiber snacks. (popcorn, raw vegetables, nuts, and fruit with edible skin). Eat peas or beans at least two or three times per week. How to get fiber in your diet.    Select high-fiber snacks. (popcorn, raw vegetables, nuts, and fruit with edible skin). Eat peas or beans at least two or three times per week. Substitute whole-grain ingredients (Whole wheat flour, bran) for low-fiber ingredients (white flour) in recipes whenever possible. Proteins   Proteins - Nutrients that help build and maintain body cells and tissues. Proteins are made of long chains of substances called amino acids. Your body can manufacture all but 9 of the 20 different amino acids that make up proteins. The 9 that your body can’t make are called Essential Amino Acids. Two Kinds of Proteins   Complete Proteins – contain small amounts of all nine essential amino acids. Animal products such as fish, meat, poultry, eggs, milk, cheese, and yogurt – and many soybean products are good sources of proteins. Incomplete Proteins – lack one or more of the essential amino acids. Sources include beans, peas, nuts, and whole grains. Consuming a combination of incomplete proteins, for example, rice and beans or peanut butter and bread, is equivalent to consuming a complete protein. The Role of Proteins   Proteins have many functions. During major growth periods, such as infancy, childhood, adolescence, and pregnancy, the body builds new cells and issues from the amino acids in proteins. Throughout your life your body replaces damaged or worn-out cells by making new ones from protein. The body also uses proteins to make enzymes, hormones, and antibodies. Role of Proteins     Enzymes are substances that control the rate of chemical reactions in your cells. Hormones regulate the activities of different cells. Antibodies help identify and destroy disease-causing organisms. Like carbohydrates, proteins provide four calories per gram and excess protein is converted to body fat. Fats    Fats are a type of lipid. Lipid – A fatty substance that does not dissolve in water. Fats provide twice the energy of carbohydrates or proteins - nine calories per gram. Building Blocks of Fats are:   Fatty Acids – molecules made mostly of long chains of carbon atoms, with pairs of hydrogen atoms and single oxygen atoms attached. Essential Fatty Acids – Fatty acids that the body needs, but cannot produce.   Saturated Fatty Acid – Holds all the hydrogen atoms it can. Fats high in saturated fatty acids are usually at room temperature. High Saturated Fatty Acid: Animal fats and tropical oils such as palm oil, palm kernel oil, and coconut oil have a high proportion of saturated fatty acid. Saturated Fats   Fats in beef, pork, egg yolks, and dairy foods are higher in saturated fatty acids than fats in chicken and fish. A high intake of saturated fats is associated with an increased risk of heart disease. Unsaturated Fats   Unsaturated Fatty Acid – Has at least one unsaturated bond – a place where hydrogen can be added to the molecule. Unsaturated fats are usually liquids (oils) at room temperature. Unsaturated fats have been associated with a reduced risk of heart disease. The Role of Fats   Besides providing a concentrated form of energy, fats are essential for other health functions. They transport vitamins A, D, E, and k in your blood and serve as sources of linoleic acid, an essential fatty acid that is needed for growth and healthy skin. Fats also add texture and flavor to food, and because they take longer to digest than carbohydrates and proteins, they help satisfy hunger longer than other nutrients do. Fats should take up no more than 20 to 30 percent of your diet. Vitamins     Vitamins – compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients. Vitamins are classified as fat soluble and water soluble. Fat Soluble Vitamins – A, D, E, K Water Soluble Vitamins – C, B1, B2, Niacin, B6, Folic Acid, and B12. FAT SOLUBLE VITAMINS    VITAMIN A Helps maintain skin tissue, strengthens tooth enamel, promotes use of calcium and phosphorous in bone formation, promotes cell growth, keeps eyes moist, helps eyes adjust to darkness, and may aid in cancer prevention. Vitamin A Food Sources Milk and other dairy products, green vegetables, carrots, deep orange fruits, and liver. FAT SOLUBLE VITAMINS    VITAMIN D Promotes absorption and use of calcium and phosphorous, essential for normal bone and tooth development. Vitamin D Food Sources Fortified milk, fortified breakfast cereals, eggs, sardines, salmon, beef, margarine; produced in skin exposed to sun’s ultraviolet rays. FAT SOLUBLE VITAMINS    VITAMIN E May help in oxygen transport, may slow the effects of aging, may protect against destruction of red blood cells Vitamin E Food Sources Present in vegetable oils, apples, peaches, nectarines, legumes, nuts, seeds, and wheat germ. FAT SOLUBLE VITAMINS    VITAMIN K Essential for blood clotting, assists in regulating blood calcium level. Vitamin K Food Sources Spinach, broccoli, eggs, liver, cabbage, and tomatoes. WATER SOLUBLE VITAMINS    VITAMIN C Protects against infection, helps form connective tissue, helps heal wounds, maintains elasticity and strength of blood vessels, promotes healthy teeth and gums. Vitamin C Food Sources Citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, and peppers. WATER SOLUBLE VITAMINS    VITAMIN B1 Converts glucose into energy or fat, contributes to good appetite. Vitamin B1 Food Sources Whole grain or enriched cereals, liver, yeast, nuts, legumes, and wheat germ. WATER SOLUBLE VITAMINS    VITAMIN B2 Essential for producing energy from carbohydrates, fats, and proteins; helps keep skin healthy. Vitamin B2 Food Sources Milk, Cheese, spinach, eggs, beef liver. WATER SOLUBLE VITAMINS    NIACIN Important for maintenance of all body tissues; helps in energy production; needed by body to utilize carbohydrates, to synthesize body fat, and for cell respiration. Niacin food sources Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, enriched and fortified grain products. WATER SOLUBLE VITAMINS    VITAMIN B6 Essential for amino acid and carbohydrate metabolism, helps turn the amino acid tryptophan into serotonin (A messenger to the brain ). VITAMIN B6 Food Sources Wheat bran and wheat germ, liver, meat, whole grains, fish, vegetables. WATER SOLUBLE VITAMINS    FOLIC ACID Necessary for production of genetic material and normal red blood cells, reduces risk of birth defects. Folic Acid Food Sources Nuts and other legumes, orange juice, green vegetables, folic acid enriched breads and rolls, liver. WATER SOLUBLE VITAMINS    VITAMIN B12 Necessary for production of red blood cells and normal growth. Vitamin B12 Food Sources Animal products such as meat, fish, poultry, eggs, milk, and other dairy foods, some fortified foods. SOME IMPORTANT MINERALS    CALCIUM Building material of bones and teeth, regulation of body functions (Heart muscle contraction, blood clotting) Calcium Food Sources Dairy products; leafy vegetables; canned fish with soft, edible bones; tofu processed with calcium sulfate SOME IMPORTANT MINERALS    PHOSPHOROUS Combines with calcium to give rigidity to bones and teeth, essential in cell metabolism, helps maintain proper acidbase balance of blood. Phosphorous Food Sources Milk and most other dairy foods, peas, beans, liver, meat, fish, poultry, eggs, broccoli, whole grains SOME IMPORTANT MINERALS    MAGNESIUM Enzyme activator related to carbohydrate metabolism, aids in bone growth and muscle contraction. Magnesium Food Sources Whole grains, milk, dark green leafy vegetables, legumes, nuts SOME IMPORTANT MINERALS IRON  Part of the red blood cells’ oxygen and carbon dioxide transport system, important for use of energy in cells and for resistance to infection. Guidelines For Healthful Eating Lesson 3 Page 122-129 GUIDELINES FOR HEALTHFUL EATING  Dietary Guidelines for Americans – A set of recommendations for healthful eating and active living. 3 Groups of Dietary Guidelines  A - Aim For Fitness  Aim for a healthy weight  Be physically active each day 3 Groups of Dietary Guidelines      B – Build a Healthy Base Make your food choices carefully Choose a variety of grain products, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat 3 Groups of Dietary Guidelines   C – Choose sensibly Choosing a diet that is low in saturated fat and cholesterol and moderate in total fat. MODERATION IN FATS  The dietary guidelines recommend that no more than 30% of your diet come from fat, however Americans consume significantly more fat on a daily basis. Doing so lowers your risk from cardiovascular disease. MODERATE IN SUGARS     Learn to identify added sugars by their names on food packages. Corn syrup, honey, and molasses are all types of sugar, as are ingredients ending in –OSE, such as sucrose and maltose. Balance foods that have added sugars with foods that have less added sugars. Limit your intake of foods that have added sugars but few other nutrients. For example, choose 100% fruit juice or water instead of regular soda. Choose fresh fruits or canned fruits packed in water or juice MODERATION IN SALT    Sodium is an essential mineral. It helps transport nutrients into your cells and helps move wastes out. It also helps maintain normal blood pressure and nerve function. Read the nutrition facts on food labels to find out how much sodium a serving contains. Season foods with herbs and spices instead of with salt. MODERATION IN SALT    When eating at restaurants, ask for foods that are prepared without salt or salty flavorings or with reduced amounts of them. Taste foods before you salt them, and then go easy on the salt shaker. Choose fruits and vegetables often. They contain very little salt unless it is added in processing. How to limit dietary fat and cholesterol:     Aim to get most of your calories from whole grains, vegetables and fruits Read labels on prepared foods to determine how much total fat, saturated fat, and cholesterol and serving of the food contains. Calculate the percentage of fat in one serving: Divide calories from fat by total calories. Try to choose foods that have 3 grams or less of fat per serving. These foods are considered low in fat. SERVING SIZES       GRAIN GROUPS 1 slice of bread 1 tortilla ½ small bagel 1 cup dry cereal ½ cup cooked cereal, rice, and pasta SERVING SIZES  VEGETABLE GROUP  1 cup raw leafy vegetables  ½ cup cooked or raw vegetables  ¾ cup vegetable juice SERVING SIZES  FRUIT GROUP  1 medium apple, orange, banana   ½ cup chopped cooked or canned fruit ¾ cup fruit juice SERVING SIZES  MILK GROUP  1 cup milk or yogurt   1.5 oz. Natural cheese, such as Swiss 2 oz. Processed cheese SERVING SIZES        MEAT AND BEANS GROUP 2-3 oz. Cooked lean meat, fish or poultry Equivalents of one oz. of meat: ½ cup cooked dry beans/tofu 1 egg 2 tbs. Peanut butter ½ cup nuts Healthful Eating Patterns  Variety, moderation, and balance are the foundation of a healthful eating plan. The Importance of Breakfast  While you sleep, your body uses energy for functions such as breathing and keeping your heart beating. By the time you wake up, your body needs a fresh supply of energy. Studies show that eating a nutritious breakfast improves mental and physical performance and reduces fatigue later in the day. List 5 Nutritious Snacks Eating Out, Eating Right    Portion control is the key to eating out. Eat only part of a portion and take the rest home. Many restaurants have foods that are high in fat. Order foods that are grilled, baked, or broiled. Salad dressing on the side Real Life Application Food Labels          Name of Food Serving Size Serving per container Calories Calories from fat Total Fat Saturated Fat Total Carbohydrates Sugars FOOD AND HEALTHY LIVING Lesson 4 Pages 130-137 Quick Start  The nutrition labels on food products contain information that can help you choose healthy foods. Make a list of the types of information that could assist you in making food choices. INGREDIENTS LIST    Most food labels also list the food’s ingredients by weight, in descending order, with the ingredient in the greatest amount listed first. How they trick you: When three sweeteners are used in the same product, each is listed separately. (Sugar, honey, and corn syrup). This gives the impression that it contains less sugar than it really does. Food Additives   Food Additives – Substances intentionally added to food to produce a desired effect. Additives may be used to enhance a food’s flavor, color, or lengthen its storage life. PRODUCT LABELING NUTRIENT CONTENT CLAIMS    Light or Lite-The calories have been reduced by at least one third, or the fat or sodium has been reduced by at least 50 percent. Less- the food contains 25% less of a nutrient or of calories than a comparable food. Free- The food contains 10% more of the Daily Value for a vitamin, a mineral, protein, or fiber. PRODUCT LABELING    More- The food contains 10% more of the Daily Value for a vitamin, a mineral, protein, or fiber. High, Right In, or Excellent Source Of- The food contains 20% or more of the Daily Value for a vitamin, a mineral, protein, or fiber Lean- The food is meat, poultry, fish, or shellfish, product that has less than 10 grams of total fat, less than 4 grams of saturated fat, and less than 95 mg of cholesterol per 3 ounce serving. PRODUCT LABELING    Open dates reflect the freshness of foods such as milk and canned goods. Expiration Date- The last date you should use the product. Freshness Date- The last date a food is considered to be fresh. PRODUCT LABELING   Pack Date- The date on which the food was packaged. Sell by Date or Pull Date- The last date the product should be sold. You can store and use a product after its sell date. FOOD SENSITIVITES    Food Allergies Food allergy- A condition in which the body’s immune system reacts to substances in some foods Allergens- Proteins that the body responds to as if they were pathogens, or foreign invaders. Common Food Allergies       Peanuts Eggs Wheat Soy Fish Shellfish Food Allergy Reactions       Rash Hives Itchiness of the skin Vomiting Diarrhea Abdominal Pain Food Intolerances   Intolerance- A negative reaction to a food or part of food caused by a metabolic problem, such as the inability to digest parts of certain foods or food components. Anyone here lactose intolerant? FOODBORNE ILLNESS Foodborne Illness- Another name for food poisoning http://www.msnbc.msn.com/id/21 134540/vp/27084968#27084968  May result from eating food contaminated with pathogens. Many times, the contaminant can’t be seen, smelled, or tasted.  CAUSES AND SYMPTOMS OF FOODBORNE ILLNESS    According to the Center for Disease Control and Prevention, bacteria and viruses cause most common foodborne illnesses. Food may be contaminated with pathogens spread by an infected person. Animals raised or caught for food may harbor disease-causing organisms in their tissues. If meat or milk from such an animal is consumed without being thoroughly cooked or pasteurized, the organism may cause illnesses. Supermarket Sweep  Video: Supermarket Sweep: Time 7:06 http://www.msnbc.msn.com/id/21134540/vp/109808 23#10980823  Video: Ranking Supermarkets: Time 10:43 http://www.msnbc.msn.com/id/21134540/vp/10980825 #10980825 COMMON SYMPTOMS OF FOODBORNE ILLNESS      Nausea Vomiting Diarrhea Fever Most people recover in a few days, but foodborne illness can be very serious for older adults, very young children, or those with weakened immune systems.     Cross Contamination- The spreading of bacteria or other pathogens from one food to another. Video: The forgotten food (ice contamination) http://www.msnbc.msn.com/id/13775964/ Pasteurization- Process of treating a substance with heat to destroy or slow the growth of pathogens. Minimizing Risks of Foodborne Illness  Video: How to wash your hands properly. http://www.msnbc.msn.com/id/21134540/vp/137682 Time (2:39) 30#13768230  Before preparing food and after using the bathroom, handling pets, changing diapers, or touching any obvious source of pathogens. Minimizing Risks of Foodborne Illness     Wash Fruits and vegetables Video: Unseen danger in bagged salad http://www.msnbc.msn.com/id/12536 902/ What type of cutting board? Glass, plastic, or wood Minimizing Risks of Foodborne Illness  SEPARATE To avoid cross contamination, separate raw meat, seafood, and poultry from other items in your shopping cart. Store foods separately at home. Use separate cutting boards for raw meats and vegetables. NEVER place cooked food on a plate that has previously held raw meat. Minimizing Risks of Foodborne Illness    COOK Cook foods at safe temperatures: 160 degrees for ground beef, 170 degrees for roasts and poultry, and 145 degrees for fish. Use a meat thermometer to make sure meats and fish are cooked thoroughly. Avoid dishes with partially cooked or raw eggs. Sauces, soups, and gravies should be brought to a boil before serving. Minimizing Risks of Foodborne Illness    CHILL Cold temperatures slow the multiplication of bacteria. Refrigerate or freeze perishable food as soon as your get home. Refrigerate or freeze prepared foods or leftovers within two hours after a meal. Defrost foods in the refrigerator, not on the counter top. The End