Chapter 7

Nutrition, Health, and Fitness

Do you understand how to fuel your body?

Why is Nutrition Important?

     Nutrition – the study of food and the way the body uses it.

Consume too much or too little of any of the essential nutrients and it will eventually lead to health problems.

In the past more peoples problems were from dietary deficiencies (scurvy, Vit C) (anemia, Iron). This was a result of malnourishment. This problem still exists but not from a lack of availability to most people..

Today the problem has become over-nourishment, especially of the wrong food sources. Diets high in calories, sugar (simple carbs), fats (saturated fats), sodium. Example: Poor ratio of Omega 6 and Omega 3 fatty acids.

These diets are linked to CVD, Cancer, Obesity, Diabetes.

What are Nutrients?

Nutrients are basic substances in foods that your body uses to maintain health.

 Macronutrients – carbs, fats, proteins Needed in greater amounts   tissue Also provide energy for daily activity (kilocalories – better known as calories)

Carbohydrates

Whole grains, pasta, fruits, and vegetables.

 4 cals per gram, should be 50-60% of your cals (80-90% should come from complex carbs) primary source of energy during physical activity.

Simple Carbs (baked goods, sodas, candy, cookies)  A sugar that can be used directly by the body. Glycogen is the storage form of glucose in the liver and muscles. Glucose that is not immediately used for energy or stored as glycogen will be stored as body fat.

Complex Carbs (fruits and vegetables)  Must be converted to glucose before it can be used by the body for fuel. This should be the main source of your carb intake very important for physical activity.

Fiber is not an energy source and helps with the elimination of food waste reducing the risk of colon cancer.

  Fiber is very important in the removal of cholesterol lowering the risk of coronary heart disease.

Minimum 25 grams of fiber a day. Fiber is present in complex carb foods.

Fats and Lipids

Fat is a type of lipid.

 Stored for energy usage, 9 calories per gram, the body stores excessive fat in fat cells in the body   Dietary fat is essential for normal growth and healthy skin, also necessary for protection of internal organs.

Assists in absorbing, transporting, storing fat-soluble vitamins.

 Unsaturated Fats – mono and polyunsaturated Found in plants (highest levels in nuts and sunflower seeds). Liquid at room temperature. Thought to be the most heart healthy.

 Saturated Fats Solid at room temperature. Comes mostly from animal sources.

  Trans Fats (has been banned in some states) Found in fried and baked foods.

Tend to raise cholesterol.

Cholesterol

     Produced by the body and found in animal foods LDL “bad” cholesterol – promotes fatty plaque buildup in the arteries.

HDL “good” cholesterol – cuts down on the plaque buildup.

Found in many foods but your body produces all that it needs naturally. (Some peoples bodies produce excessive amounts for various reasons) Diets high in saturated and trans fats will cause the body to produce more than normal levels.

   Good fats are mostly found in: Fish Seeds/nuts Vegetable oils    Unhealthy fats are mostly found in: Fatty meats (especially those higher in Omega 6 than Omega 3) Butter and lard Fried foods

Digging Deeper into Fat and the Western Diet.

 Why is Omega 6 vs 3 ratio important?

   Grass Feed vs Grain Feed Beef What is the recommended ratio of 6 vs 3?

What foods are best to keep this ratio in balance.

Proteins

  The primary role of proteins is to serve as the structural unit to build and repair cells and body tissues. Also plays an important role in the synthesis of enzymes, hormones, and antibodies. Should not be used as a major fuel source.

Good Sources of Protein:   Turkey or chicken with the skin removed, or bison (also called buffalo meat) Lean cuts of beef or pork, such as round, top sirloin, or tenderloin (trim away any visible fat)  Fish and shellfish Other good sources of protein include:    Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts (just watch how much you eat, because nuts are high in fat) Low-fat dairy products

Micronutrients

  Need in smaller amounts Essential for numerous process such as regulating cell function

Vitamins

Play an important role in many bodily functions such as regulation of growth and metabolism.

    Water soluble Fat soluble See table 2 (pg. 191) Be able to identify which are water or fat soluble.

Minerals

Chemical elements required by the body for normal function.

  Serve many body functions such as a structural function for teeth and bones. As well functions such as nerve impulses and muscular contraction.

See table 3 (pg. 192) for list.

Water

Makes up 60-70% of our bodies.

 Temp regulation     Digestion Waste elimination Blood formation The great debate! How much water?

Antioxidants

Vitamins and micronutrients that protect cells by preventing oxidation.

 They neutralize free radicals before they can damage cells.

 Found in fruits and vegetables

Phytochemicals “A Closer Look” pg. 207

Substances found in plant foods.

 Appear to protect against cancers, heart disease, and other chronic conditions.

Simple Dietary Must!!!

  Eat more fruits, vegetables, and whole grains.

Limit your intake of calories, sugar, alcohol, fat, sodium This will provide your body with the appropriate calories, vitamins, and minerals.

Dietary Supplements

Not regulated by a governing body.

 Consume these with great caution.

  Don’t assume your Dr. has done his research regarding these. Just like medicines they are given “gifts” to push these items on patients.

Do your own research. How much should be done.

Topics in Food Safety and Technology

    Foodborne Illness Food Additives Antibiotics, Hormones, and Organically Grown Foods Irradiated and Bioengineered Foods See Videos on Class Webpage; 1. Polyface Farms 2. The Truth About Organic Food 3. Genetic Roulette