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HEALTHFUL EATING: 

HEALTHFUL EATING Nutrition is the science that explores the needs and effects of food on organisms. In America today there is no single health topic that generates as much attention as does nutrition

KEY VOCABULARYChapter 1: 

KEY VOCABULARY Chapter 1 Fortification Proteins Fatty Acids Saturated Unsaturated Cholesterol LDL’s HDL’S Lipoproteins Triglycerides Food Pyramid Vitamins Minerals Calcium Iron Hemoglobin Fiber Beta Carotene Free Radicals Obesity Calories YO Yo Dieting Bulimia Anorexia Nervosa

FUNDAMENTAL BUILDING BLOCKS: 

FUNDAMENTAL BUILDING BLOCKS PROTEINS CARBOHYDRATES FATS VITAMINS MINERALS WATER

EATING WELL AND EATING WISELY: 

EATING WELL AND EATING WISELY Research continues to define the relationships between the foods we eat and the quality of our lives What we eat has a strong influence on our health status as well as the avoidance of: DRUGS, ALCOHOL, SATURATED FAT, AND SUGAR-LADEN FOODS Basically food is needed by our bodies to prevent starvation or to ensure that we survive Your energy requirements or caloric intake will vary according to your activity level Your energy intake or calories should match your energy expenditure

Guidelines to Good Eating: 

Guidelines to Good Eating Eat a variety of food Balance the food you eat with physical activity Eat a large selection of fruits and vegetables that contain dietary fiber Drink 80-96 oz of water daily Follow a low fat diet keeping intake of saturated fats less than 10% Choose a diet moderate in sugars Monitor salt and sodium intake Drink alcohol in moderation

CARBOHYDRATES:: 

CARBOHYDRATES: Monosaccharides Glucose Fructose Galactose Disaccarides Sucrose Maltose Lactose Simple sugars Blood sugar/ IV’s Fruit and honey Similar to glucose Formed by 2 sugars Table sugar Formed by grains Milk sugar

COMPLEX CARBOHYDRATES: 

COMPLEX CARBOHYDRATES Polysaccharides are starches that are composed of numerous monosaccharides Grains and certain vegetables which contain vitamins and minerals Complex carbs should comprise @40-60% of total calories Severe lack of carbs as in starvation results in the break down of vital organs: Heart, liver, muscle etc. into amino acids which convert into glucose for energy

METABOLISM OF CARBOHYDRATES: 

METABOLISM OF CARBOHYDRATES Insufficient carbohydrate intake negatively impacts fat break down Ketones are formed which disrupt the acid-base balance or Ketosis 50-100 grams of carbs are recommended For example: 3 fruits; 3 slices of bread;or a little more than a cup of cereal Nutrient density is an important consideration when making carb food choices Empty calories do not contribute to a balanced diet

PROTEINS: 

PROTEINS Build and repair body tissue including blood Regulate body processes Provide fuel for body cells Made up of amino acids joined by chemical bonds 9 of the 20 amino acids are called the essential amino acids and need to be consumed in the food that we eat Complete protein comes from animal sources Incomplete protein comes from plant sources

PROTEIN FACTS: 

PROTEIN FACTS It is possible for a woman to gain the appropriate number of amino acids from the combination of one or more plant sources that complement each other Women need amino acids on a daily basis We need @ 15-20% of our total daily calories consumed in the form of protein The disadvantages to eating too much protein from animal sources are: Increased risk for CVD and Cancer

FAT is the “F” Word: 

FAT is the “F” Word The word fat creates much concern and anxiety among women It is the most talked about and least understood of all the nutrients Fats affect levels of blood cholesterol and a promote a sense of fullness after eating Saturated fat is the reason America is over fat Fat is linked with CVD: CANCER:OBESITY

CHOLESTEROL: 

CHOLESTEROL Cholesterol is a vital component of various body cells Cell membrane Nerve Fibers Certain Sex Hormones Cholesterol is found mainly in animal sources, eggs and dairy products High density lipoproteins HDLS good chol that acts as the scavengers of the blood stream and carry wastes to liver for proper elimination Low density lipoproteins LDLS bad chol deposit excess fat and cholesterol on artery walls and cause atherosclerosis

LIPIDS: 

LIPIDS Collectively fats are referred to as lipids Fats transport the essential fatty acid linoleic acid and the fat soluble vitamins ADEK Lipids are made up of atoms of Carbon: Hydrogen: Oxygen The simplest form of Lipids are Fatty Acids Fatty acids are joined together to form a fat molecule They are a highly concentrated form of food energy 9 calories per gram of fat Fats are non-water soluble

FATTY ACIDS: 

FATTY ACIDS SATURATED FATS are solid at room temp due to density of hydrogen atoms MONOSATURATED FATS lack only one pair of hydrogen atoms eg. Olive;Peanut; Canola oil POLYUNSATURATED FATS lack 2 or more pairs of H atoms eg. Corn; Safflower; Sesame oil UNSATURATED FATS are liquid at room temperature TRANS FAT is the fatty acid formed when hydrogen is pumped into liquid vegetable oils to make them more firm

VITAMINS: 

VITAMINS Vitamins are trace nutrients that perform unique functions in the body Trace nutrients mean that one does not have to consume large quantities in order for their associated functions to be carried out These nutrients enable the body to use carbohydrates, proteins and fats They enable the nutrients to build and maintain the tissues in the body It is imperative that we consume the right kind of food proportionately

FAT AND WATER SOLUBLE VITAMINS: 

FAT AND WATER SOLUBLE VITAMINS Vitamins ADEK are fat soluble and are absorbed and carried through the body with dietary fat Water soluble vitamins are the other 9 vitamins which dissolve in water Diseases result from various vitamin deficiencies Vitamins can only be derived from food sources It is possible that large amounts of vitamins are lost during food preparation Steaming or boiling broccoli until it is very soft will result in much of the V-C being left behind in the pan

ANTIOXIDANTS: 

ANTIOXIDANTS Antioxidants are believed to provide a defense against such diseases as cancer and heart diseases Our body cells use O2 to burn the fuels inside them As with any burning process an “exhaust” is given off as a by-product The waste product is in the form of oxidants or free radicals Free radicals combine with cholesterol to damage the blood vessels or with Other chemicals to create carcinogenic effects of cancer formation Vitamin C, E and BETA CAROTENE are found in fruits and vegetables Vitamin C has a positive effect on iron absorption

MINERALS: 

MINERALS MACROMINERALS Calcium Magnesium Phosphorous Potassium Chloride Sodium TRACE MINERALS Iron Zinc Iodine Selenium

FACTS ABOUT MINERALS: 

FACTS ABOUT MINERALS Minerals are obtained from both animal and plant sources Animal sources are more easily utilized by the woman's body Plant sources tend to have compounds that bind up the minerals thus reducing mineral bioavailability Minerals serve many important bodily functions

CALCIUM: 

CALCIUM 99% of calcium in a woman’s body is found in the bones and teeth The remaining 1% is used to stimulate muscle contraction and nerve impulses Regulate blood clotting and cells Osteoporosis is the demineralization of bone and is preventable The quality of a woman’s bones in old age in the absence of risk factors is related to: Genetics, Diet, and Lifestyle

BONE MASS DENSITY: 

BONE MASS DENSITY This is related to calcium intake over a woman’s lifetime Specifically it appears that the greatest influence comes during childhood and the elderly years Bone mass density is also influenced by Excess alcohol consumption Cigarette smoking which affects menopause and accelerated bone loss Caffeine is related to increased urinary excretion of calcium

CALCIUM SOURCES: 

CALCIUM SOURCES SARDINES SESAME SEEDS SKIM MILK DRIED FIGS BLACK-EYED PEAS SPINICH GREEN BEANS ALMONDS

IRON: 

IRON We need 10-12mg of iron daily in order to manufacture hemoglobin Hemoglobin is found in our RBC's and is responsible for transporting O2 to the cells and CO2 away from the cells An iron deficiency can result in anemia Iron is stored in the liver, spleen, muscles Iron deficiency usually is the result of continuous dieting, pregnancy, athletic endurance activities, vegetarianism, and adolescence Iron found in animal tissue is more rapidly absorbed than iron found in plant sources such as spinach and grain

MINERALS FOR NEEDED BODY FUNCTIONS: 

MINERALS FOR NEEDED BODY FUNCTIONS Sodium, potassium, calcium, and phosphorous are needed to promote a healthy water balance Sodium, potassium and calcium influence the movement of nerve impulses Iodine is a key ingredient in the hormone thyroxin Magnesium functions to increase strength, regulate enzyme functions and regulate nerves and heart muscle contraction Phosphorus strengthens bones and teeth

WATER THE NUTRIENT: 

WATER THE NUTRIENT We can live for weeks without food, vitamins and minerals We can only live for a few days without water Our body is made up of about 60-70% H2O Water: Regulates body temperature Assists with the many chemical reactions in the body Aids in the elimination of body wastes and cellular by-products We need @ 80-96ozs of water per day

PHYTOCHEMICALS-Non nutritive substances in plant foods that react positively on the body’s physiology: 

PHYTOCHEMICALS-Non nutritive substances in plant foods that react positively on the body’s physiology Carotenoids Phytoesterols Allylic Sulfides Phytoesterogens Yellow and orange fruits/green leafy vegetables antiox Green and yellow vegetables blocks cholesterol uptake Garlic, onions, chives detoxes Cereals/grains prevent diseases related to aging and menopause

NUTRITION AND THE CONSUMER: 

NUTRITION AND THE CONSUMER Understanding terminology such as “Health foods” “Organic” “Natural” fortification Knowing which sources of information are reliable and trustworthy Interpreting food labels, can improve a woman’s ability to become a more healthier consumer

ADDITIVES- while we need to be aware of food additives we need to acknowledge the roles they play in the food we consume: 

ADDITIVES- while we need to be aware of food additives we need to acknowledge the roles they play in the food we consume To maintain product consistency, anti caking agents keep products like salt to flow freely Emulsifiers prevent products from To improve or maintain nutritional value or fortification V-D added to milk To reduce spoilage Preservatives will prevent spoilage caused by mold, bacteria and fungi To provide leavening or control alkalinity Leavening agents are added to help baked goods rise during cooking To enhance flavor or provide a desired color

IMPORTANCE AND NATURE OF FIBER: 

IMPORTANCE AND NATURE OF FIBER Is either soluble or insoluble Derived from whole natural foods, fruits, vegetables, skins, seeds, stems,grains Effects digestion and elimination Reduces risk of various diseases due to the cleanliness of the digestive tract and blood vessels Improves circulation Essential dietary component than cannot be digested by enzymes in digestive tract

BODY COMPOSITION: 

BODY COMPOSITION UNDERWEIGHT OBESITY OVERWEIGHT LEAN BODY MASS OVERFAT HEIGHT / WEIGHT CHARTS

OBESITY AS A RISK FACTOR: 

OBESITY AS A RISK FACTOR Obesity is a risk factor for the following conditions: Hypertension CVD Certain cancers Gout Gallbladder Arthritis

YO YO DIETING: 

YO YO DIETING Repeated chronic pattern of dieting which describes most dieters behavior Frustrating and hazardous to one’s health People whose body weight goes up and down have a high incidence of CHD Maintenance failure rate is high More and more fat is stored in the abdominal area Abdominal fat is more harmful to health than fat in any other area

BASAL METABOLIC RATE: 

BASAL METABOLIC RATE Amount of energy you need to maintain your body functions Each decade after age 30 your energy needs decline by @ 2% Based on a 2000 cal. Intake this is @ 40 calories less per day This is especially true if your activity level goes down It is extremely valuable to maintain a physically active lifestyle as well as monitor ones caloric intake

WEIGHT LOSS PROGRAM: 

WEIGHT LOSS PROGRAM One pound of fat equals 3500 calories Exercise is crucial to weight management Proper weight management is a lifetime-lifestyle commitment There is no fast way to weight loss Fad diets are not the answer Weight management through medications does not work

EATING DISORDERS-Psychologically Imposed: 

EATING DISORDERS-Psychologically Imposed Bulimia Nervosa Most common eating disorder Characterized by compulsive over eating that is followed by vomiting; laxatives, diuretics Leads to dental erosion Anorexia Nervosa Begins in the teen years Characterized by starvation and distorted body image