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Nutritional Unit
Eating Healthy
Food & Your Health
• Food provides your body with the fuel it needs to work.
• Your body gets energy from food.
• Your body needs food for growth and repair of body cells.
What are nutrients?
Nutrients are the basic "nutritional ingredients" in the foods you eat.
They include protein, carbohydrate, fat, vitamins, and minerals. Water is
sometimes called a nutrient, because it is vital for life.
In order to stay healthy and be fully energized, your body needs all of these
nutrients in varying amounts.
Nutrients
• There are over 50 different kinds of nutrients.
• Each one is needed for your body to grow and stay healthy.
• There are 6 classes of nutrients.
Six Classes of Nutrients
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water
Nutrients
• Most foods contain more than one nutrient.
• Milk provides proteins, fats, and carbohydrates.
• Milk does not provide iron or vitamin C.
• No one food can supply all the nutrients we need.
Carbohydrates
• They are the main source of energy.
• Sugar and starches belong to this group.
• There are 2 types:
– Simple (Glucose)
– Complex (Starch-found in plant foods)
Fats
• They are another source of energy.
• They also carry vitamins in the body.
• Nutrient with the highest energy content.
• 2 classes:
– Saturated (Solid at room temperature)
• Animal fats
– Unsaturated (Liquid at room temperature)
• Vegetable oils
Proteins
• They are necessary for growth and maintaining the health of body
tissue.
• They help to build strong bodies and repair body tissues.
Vitamins
• They regulate chemical reactions in the body that convert food into
energy.
• Made by living things.
• Do not directly provide you with energy.
• Vitamins helps the body with various processes.
• Your body is able to make some vitamins.
• Ex. Your skin manufactures Vitamin D when it is exposed to sunlight.
Vitamins
• Fat- Soluble
– Vitamins A, D, E, K
• Water- Soluble
– B Vitamins
Minerals
• They regulate body functions and help to build strong bones and teeth.
• Requires only small amounts.
• Not manufactured by living things.
• Occur naturally in rocks and soil.
• Plants absorb minerals through their roots, and then animals eat the
plants, we eat the plants or animal food sources.
Minerals
• Calcium
• Phosphorus
• Magnesium
• Sodium
• Chlorine
• Sulfur
• Iron
• Zinc
Water
• It helps the body to eliminate wastes.
• Helps to regulate body temperature.
• Carries other nutrients to all parts of the body.
• 65% of your body weight is water.
• You do not get energy from water directly.
• Important for energy production.
Eating a Variety of Foods
• A well balanced diet provides your body with all the nutrients you
need.
• The Food Guide Pyramid is an easy guide to see how many servings of
each type of food you need to meet your daily needs for all the nutrients.
Food Guide Pyramid
Food Guide Pyramid
• The bigger the category the more you need.
– Grains
– Vegetables
– Fruits
– Milk
– Meats
– Fats & Oils
Milk Group
• Provides the body mainly with calcium, vitamin B2, and protein.
• Children 9-13 need 3 servings.
• Teenagers need 4 servings.
• Adults need 2 servings.
Milk Group
• Milk
• Cheese
• Yogurt
Meat Group
• Provides the body with protein and iron.
• measured in ounce equivalents.
• 4-8-year olds need 3-4 ounce equivalents each day.
9-13-year olds need 5 ounce equivalents each day.
• 2-3 servings for teenagers and adults.
Meat Group
• Chicken
• Fish
• Beans
• Eggs
• Nuts
• Beef
Meat Group
• An ounce equivalent of this group would be:
• 1 ounce of meat, poultry, or fish
• 1/4 cup cooked dry beans
• 1 egg
• 1 tablespoon of peanut butter
• a small handful of nuts or seeds
Fruit & Vegetables
• Provides the body with vitamin A and C.
• 3-5 serving of vegetables.
• 2-4 serving of fruits.
• Rich in fiber.
Fruits & Vegetable
• Apples
• Pears
• Bananas
• Grapes
• Oranges
• Green leaf
• Spinach
• Carrots
• Potatoes
• Broccoli
Bread, Cereal & Grains Group
• Provides the body with carbohydrates and iron.
• 6-11 servings daily.
• High in complex carbs and low in fat and sugar.
Breads, Cereals & Grains
• Rice
• Pasta
• Bread
• Cereal
• Crackers
• tortillas
Fats & Oils
• Provide the body with carbs and fats.
• Should not be eaten in place of food from one of the other groups.
• Very high in calories.
• Little nutritional value.
Fats & Oils
• Soft drinks
• Ice cream
• Butter and margarine
• Cream
• Candy bars
• Chips
Daily Values
• The Food Guide Pyramid helps you plan your food choices, but it does
not tell you the amounts of specific nutrients that you need.
• Daily Values specify amounts of vitamins and minerals that should be
in the daily diet.
• They indicate amounts of total fat, saturated fat, and cholesterol.
Daily Values
• They are only a general guide, because they apply to the average
person.
• Nutrient needs are affected by factors such as age, sex, heredity,
and lifestyle.
• Adolescents, pregnant women, and athletes may need more nutrients
than the Daily Values indicate.
Managing Your Weight
Calories
• The energy value of food is measured in calories.
• To maintain a healthy weight, the number of calories that you eat
each day should match the daily calorie needs of your body.
• If you eat more calories than your body can use, it will store the
excess energy as fat, causing you to gain weight.
• Every 3,500 calories is equivalent to one pound.
Calories
• We use calories to measure how much energy the body burns, or uses.
• Your body will use about 80-90 calories every hour your study or read.
• Your body uses about 40-50 calories every hour that you are asleep.
Calories Burn Per Hour
• Walking to class-300
• Standing- 150
• Sitting- 80
• Jogging- 450
• Riding a bike- 500
• Watching TV- 70
• Swimming- 685
• Skating- 650
Calories
• The daily recommended caloric intake for the average American
maintaining their weight is 2,000 calories, give or take a few:
• Men can eat a little more, women, less.
• Your specific, individual calorie needs depend on several factors
such as your activity level and metabolism.
Basal Metabolic Rate
• The rate at which you use energy when your body is completely at rest.
• BMR affects your calorie needs.
• The higher, the more calories you will burn.
• Older people have lower BMR than younger people.
• Regular exercise helps increase BMR.
Factors that affect BMR
• Age: In youth, the BMR is higher; age brings less lean body mass and
slows the BMR.
• Height: Tall, thin people have higher BMR's.
• Growth: Children and pregnant women have higher BMR's.
• Body Composition: The more lean tissue, the higher the BMR. The
more fat tissue, the lower the BMR.
Factors that affect BMR
• Fever: Fevers can raise the BMR.
• Stress: Stress hormones can raise the BMR.
• Environmental Temperature: Both the heat and cold raise the BMR.
• Fasting/Starvation: Fasting/starvation hormones lower the BMR.
• Malnutrition: Malnutrition lowers the BMR
Measure BMR
• General Calculation:
– BMR = your body weight in lbs x 10 kcal/lb
• Ex. Joe weighs 150 lbs
BMR = 150 x 10 kcal/lb = 1,500 kcals
Measure BMR
Males: 66 + (13.7 x W) + (5 x H) - (6.8 xA)
Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)
W = actual weight in kg (weight in lb/2.2 lb/ kg)
H = height in cm (height in inches x 2.54 cm/in)
A = age in years
Example
Ex. Joe weighs 150 lbs, stands 5'6", and is 21 years old
150 lbs/2.2 lb/kg = 68 kg
5'6" = 66 inches x 2.54 cm = 168 cm
BMR = 66 + (13.7 x 68) + (5 x 168) - (6.8 x 21)
BMR = 66 + 932 + 840 - 143 = 1695 kcals per day
Check your BMR
Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)
W = actual weight in kg (weight in lb/2.2 lb/ kg)
H = height in cm (height in inches x 2.54 cm/in)
Findings
• Your BMR is 1536.
• I eat 2500 calories per day.
• My body stores 2500-1536= 964
• I gain weight.
• If I exercise and expend 1000 calories, I lose weight.
Homework
• Calculate your BMR.
• Write down the foods you eat from now to tomorrow, and about how many
servings.
• We will calculate the calories from a chart in class.
• Write down the physical activities you have done from now to
tomorrow. Ex. Walking, jogging, sitting, standing.
How to Eat Healthy
Cooking
• Use a sugar substitute.
• Use peanut oil.
• Use canola oil.
• Use frozen vegetables.
• Use fresh fruits.
Extra Credit
• Bring in a Nutritional Dish.
• Must have recipe.
• Must be nutritional.
• You must cook, bake, or make it. (no store bought).
• 100 points
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