NutritionEating Habits and Essential Nutrients

UNIT 3

Eating Habits

A difference between hunger and appetite

Hunger the physiological need to eat

Few of us have experienced the type of hunger that threatens survival

Appetite psychological; the desire to eat Physiological need (hunger) To obtain the energy and nutrients required for daily living

Why do we eat?

Eating Habits

Why do we eat?

Appetite

Personal preferences taste, texture, color, etc. Habit familiarity, comfort Ethnicity or tradition Social interaction eating can be a very social experience Availability, convenience, economy Emotional comfort Values religious, spiritual, political, environmental Body image Nutrition

Eating HabitsDefinitions

Nutrition the science that investigates the relationship between physiological function and the essential elements of foods eaten Nutrients the constituents of food that sustain physiologically: proteins, carbohydrates, fats, vitamins, minerals, and water Calorie a unit of measure that indicates the amount of energy obtained from a particular food

Eating Habits
Most diet-related diseases result from excessive calorie and fat consumption Serving sizes vs. portion sizes

Serving = amount recommended (USDA) Portion = amount chosen by individual Nutrient-dense foods Get the most from the food you eat

Eat a variety

Nutrients

Water the most essential nutrient (5060% of body weight)

Bathes cells Aids fluid and electrolyte balance Maintains pH balance Transports molecules and cells Major component of blood

Nutrients

How much water is enough?

6-8 glasses = 64 oz. Water in food, too Urine should be clear, light or bright yellow Dark yellow urine is a sign of dehydration

Nutrients

Protein the second-most abundant substance in the human body

Necessary for development and repair of:

Bone Muscle Skin Blood

Aid antibody production & hormone formation Aid transport of iron, oxygen and nutrients Supply energy after body has used carbohydrate and fat

4 calories per gram

Nutrients

Protein continued

Made of amino acids

9 essential amino acids

Must come from diet Complete proteins contain all 9 essential aminos Meat sources Soy bean products Incomplete proteins (plant sources) can be combined to provide all essential amino acids

Nutrients

Carbohydrates basic nutrients that supply energy

Easily converted to energy (glucose) 4 calories per gram Complex carbohydrates

Provide sustained energy source Starches stored as glycogen for sudden energy needs Polysaccharides Found in grains, green leafy and yellow fruits and vegetables, beans and potatoes

Nutrients

Carbohydrates continued

Simple carbohydrates

Disaccharides and monosaccharides

Glucose, fructose, sucrose, lactose, galactose Found in fruits, honey, milk

Fiber (Polysaccharide)

Two forms: soluble and insoluble

Soluble fiber Found in oat bran, dried beans, fruits/vegetables Lowers blood cholesterol levels Insoluble fiber Found in bran, whole-grains, fruits/vegetables Aids digestion

Nutrients

Fiber continued

Benefits of fiber

Protection Protection Protection Protection Protection Protection Protection

against against against against against against against

colon and rectal cancer breast cancer constipation diverticulosis heart disease diabetes obesity

Nutrients

Fats basic nutrient composed of carbon & hydrogen

9 calories per gram Excess calories are stored as triglycerides (95% of total body fat)

Other 5% is cholesterol
Plaque accumulation causes artherosclerosis HDL transports cholesterol to liver for elimination LDL transports cholesterol to cells Regular aerobic exercise raises levels of HDL

ARTICLE 9: The trouble with Trans fat

Trans fat (trans unsaturated fatty acids) are naturally found in small amounts in meat and dairy products.) Hydrogenation: Converts healthy vegetable oil into unhealthy trans fat.

HOW? Heat and bubble hydrogen though it WHY? Longer Shelf life, cheaper, stays solid at room temperature.

Trans fat both raises LDL and lowers HDL- the worst possible combination. Harvard School of Public Health researchers estimate that hydrogenated fat is responsible for at least 30,000 premature heart disease deaths annually in the US. increased waist size in men- another risk factor for heart disease. Theres also evidence that trans fat contributes to insulin resistance, raising the risk of type 2 diabetes. One of the most important things people can do to improve their health is to avoid trans fat.

ARTICLE 11: The trouble with Trans fat

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Group Project

What is a usual meal you might purchase at this restaurant?

What are the calories? What is the fat content? What is the trans fat? What is the total sodium? How much fiber is in your meal? What are the calories? What is the fat content? What is the trans fat? What is the total sodium? How much fiber is in your meal?

What is the best meal you can order?

What is the worst meal you can order in your restaurant?

What are the calories? What is the fat content? What is the trans fat? What is the total sodium? How much fiber is in your meal?

Nutrition Vitamins/Minerals and Food Guidelines

Essential NutrientsVitamins

Vitamins are essential organic compounds that promote growth and reproduction and help maintain life and health

Help maintain nerves and skin Produce blood cells Build bones and teeth Heal wounds Convert food energy to body energy Do not contain calories

Vitamins

Fat soluble

Are absorbed through intestinal tract with help of fats Vitamins A, D, E, K Overuse can lead to hypervitaminosis
Easily dissolved in water B vitamins and vitamin C

Water soluble

Essential NutrientsMinerals

Minerals are inorganic, indestructible elements that aid physiological processes

Aid absorption of vitamins Are readily excreted Not usually toxic Macrominerals are needed in large amounts Trace minerals are required in small doses

Possible harm if deficient or overused

MineralsMacrominerals

Sodium

Regulates blood and body fluids Regulates transmission of nerve impulses Regulates heart activity Regulates certain metabolic functions Only 500-1000 mg needed per day

Average American consumes 6000-12000 mg Many packaged foods contain 100% or more of recommended daily allowance per serving

Excessive amounts may lead to hypertension and may increase loss of calcium in urine

Macrominerals

Calcium

Most Americans do not consume enough calcium per day

1200 mg recommended Building strong bones and teeth Muscle contraction Regulating heartbeat and fluid balance within cells

Plays a vital role in

Sources include dairy products, fortified orange juice, broccoli, cauliflower, peas and beans Phosphoric acid in soft drinks lowers calcium levels Stress can lower calcium levels Aid calcium absorption by getting sun (increasing vitamin D in body) and consuming foods containing vitamin C

Macrominerals

Other macrominerals:

Phosphorusanimal sources Magnesiumnuts, legumes, whole grains, seafood, chocolate Potassiummeats, milk, fruits, vegetables Chloridesalt, soy sauce

Trace Minerals

Iron

Iron deficiency is the most common nutrient deficiency

Anemia results
Inability to produce oxygen-carrying hemoglobin

10 mg/day for men, 18 mg/day for women Sources are beef, fish, poultry, eggs, peas and nuts

Trace Minerals

Others

Zincmeats, fish, poultry, grains, vegetables Manganesemost foods Coppermeats, drinking water Iodineiodized salt, seafood

Food Guide Pyramid

The new pyramid = MyPyramid http://www.usda.gov/cnpp/pyramid.html http://www.mypyramid.gov/

Dietary Guidelines

Alcohol in moderation

1-2 drinks per day Linked to higher levels of HDL More than 1-2 drinks increases risk of serious health problems
Margarine and shortening

Limit hydrogenated polyunsaturated fats

Supplements are no substitute for food variety Use sugar and salt sparingly Weight should not increase with age

Determining Nutritional Needs

Recommended Daily Allowances (RDAs)

Average daily intakes of energy and nutrients considered adequate to meet the needs of most healthy people % Daily Values represent nutrient needs of the typical consumer 2 reference values
Reference Daily Intake reflects average daily allowances for proteins, vitamins, and minerals Daily Reference Values reflect nutrients with no established RDA, such as fiber and fat, but correlate with health

Article 10: 10 Myths That Wont Quit

Article 11: What Does Science Say You Should Eat? Brad Lemley
44 million people are clinically obese compared with 30 million a decade ago. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health Eating Plan: Featuring abundant fruits, vegetables, whole grains, fish, chicken, and vegetable oils. Evidence: 121,700 participants over 2 decades of research

I call it the Snack well revolution. The problem with overeating refined carbohydrates such as white flour and sucrose (table sugar) is that amylase, an enzyme, quickly converts them into the simple sugar called glucose. That goads up the pancreas to overproduce insulin, the substance that conducts glucose into the cells. Problems? Syndrome X (Coined by Gerald Reaven) and involves the health problems associated with insulin resistance. Type 2 diabetes, coronary heart disease, hypertension, non-alcoholic-type liver disease, polycystic ovary syndrome, cancer

Article 13: What Does Science Say You Should Eat? Brad Lemley

Willetts Plan
Good carb, good fat. eating vegetables in abundance, consuming alcohol in moderation, and taking a daily multivitamin to coyer nutritional gaps.

Problems with the food guide pyramid? Eat Eggs- Eat fish

Article 13: What Does Science Say You Should Eat? Brad Lemley

Three Day Food Log

Starting today and due Tuesday, October 3rd . Typed food log. Write down everything that you consume during the next three days. Need to include everything consumed! 1. Type of food (and brand if available)

2. Amount of Food consumed (oz, large apple, cups..)

3. What time of day you consumed the food 4. Water and drinks need to be included 5. What exercise (if any) was performed on each day