Nutrition Notes

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Between 1980 and 2000, obesity rates doubled among adults. About 60 million adults, or 30% of the adult population, are now obese

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Similarly since 1980, overweight rates have doubled among children and tripled among adolescents – increasing the number of years they are exposed to the health risks of obesity

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Only about 25% of U.S. adults eat the recommended five or more servings of fruits and vegetables each day.

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More than 50% of American adults do not get the recommended amount of physical activity to provide health benefits

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Nutrition

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The process by which the body takes in and uses foods

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Calories

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Units of heat that measure the energy used by the body and the energy that foods supply to the body

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Nutrients

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Substances in foods that your body needs to grow, to repair itself, and supply you w/ energy

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Hunger

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An unlearned, inborn response, is a natural physical drive that protects you from starvation

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Appetite

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Is a desire, rather than a need, to eat

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The Importance of good nutrition

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Enhances your quality of life and helps you prevent disease

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Factors that influence your food choices and eating habits:

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Emotions
Environment / Culture
Addiction to FOOD – controlling one’s life
Family – Friends – Peers
Growing up
When parents plan meals
Friends encourage you to try “new” foods

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Good nutrition is very important everyone’s development
Particular during your adolescence years
Why?

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It is one of the fastest periods of growth you will ever experience

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Eating Healthy

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Pro’s
- growth
- development
- gives you energy
- mentally alert
- makes you feel good
- makes you look good

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Eating Healthy

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Prevents:
Unhealthy wt. gain
Obesity
Type II diabetes
*Lowers health conditions later in Life
- heart disease
-stroke
- certain cancers
- osteoporosis

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Carbohydrates

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4 calories per gram
starches and sugars present in foods

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Complex Carbohydratesor Starches

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Are found in whole grains and seeds
Nuts (good sources of protein and fat)
Legumes (dried peas and beans)
Tubers (root vegetables, such as potatoes)
The body must break down All carbohydrates
into simple carbohydrates (Glucose) before the body can the nutrients for energy.

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What is the Glycemic Index

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Not all carbohydrates are created equal.
The glycemic index ranks carbohydrates according to their affect on your blood glucose (breakdown of carbs) levels.
Choosing lower GI carbs is important to maintaining your blood sugar and insulin.

Some nutritionist state, it’s the secret to long-term health
Reduces your risk of heart disease
Reduces diabetes
The key to sustainable wt. loss
To maximize your effort, it starts with a nutritious breakfast.

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Role of Carbohydrates

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The body converts all carbohydrates to Glucose
Glucose is a simple sugar which is your body’s main source of energy
Your body does not use this glucose right away, but stores it in your liver and your muscles as a starch-like substance called Glycogen
When your body needs energy – it converts the glycogen back to glucose
But be careful, when consuming too many carbohydrates than what your body needs, they (extra calories) are stored as body fat, which gives carbohydrates a bad wrap.

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Fiber

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An indigestible complex carbohydrate which is found in the tough, stringy parts of veggies, fruits and whole grains

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Fiber Foods

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Fruits and Veggies with edible skin
Bran Cereal
Oatmeal
Brown Rice

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Studies have shown that a diet high in Fiber helps decrease

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Reduces your Bad Cholesterol (LDL)

Helps lower Blood Pressure

Helps diabetics manage their blood glucose and insulin levels

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Proteins

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Are nutrients that help build and maintain body cells and tissues
Proteins are a vital part of energy for every cell in your body.
Proteins are made up of long chained substances called Amino Acids

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Amino Acids

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Amino Acids are known as the building blocks of proteins.
They perform many important functions. Such as:
Helps Build cells
Protects the body from viruses and bacteria

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Two Types of Amino Acids

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Essential ( nine)
Are Amino Acids that can not be produced in the body

You get these from different foods or supplements

Non-Essential (eleven)
Are Amino Acids produced by the your body

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Proteins Complete / Incomplete

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Complete
Contains adequate amounts of all of the nine essential Amino Acids

Examples:

Animal products – fish, meat, poultry, eggs, milk, cheese and yogurt

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Incomplete Protein

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Lack one or more of the essential amino acids.
Examples:
Beans
Peas
Nuts
Whole grains
But a combination of 2 incomplete proteins such as rice, beans or peanut butter and bread is equivalent to consuming a complete protein

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Lipids (fat)

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A fatty substance that does not dissolve in water.
Fats provides more than twice the energy of carbohydrates and proteins
9 calories per gram
Essential Fatty Acids (EFA)
Are fatty acids that your body needs, but can not produce

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Saturated Fats

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Usually solid at room temperature
Animal fats

Tropical oils
Palm oil
Kernel oil
Coconut oil

Beef, pork, egg yolks and dairy products are high in saturated fat

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Saturated Fat

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The American Heart Association recommends that only about 7 percent of your calories should come from saturated fat

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Unsaturated Fats

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Have at least one unsaturated fat bond – a place where hydrogen can be added to the molecule
Usually a liquid at room temp
Has been associated with a reduction in Heart Disease
Most vegetable oils, olive, canola, soybean, corn, cottonseed

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Fats

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One of the jobs of this High Density Lipoprotein (HDL) or "good cholesterol" is to grab your bad cholesterol, LDL (Low Density Lipoprotein), and escort it to the liver where it is broken down and excreted.
In other words, these good fats attack some of the damage already done by the bad fats. This is very important in an age when so many Americans are struggling to get their cholesterol down, and fight heart disease and obesity.

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Fat –Fighting tips

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If you are looking to cut out fat, here are some of your safest ways:
Since Meat is a major source of saturated fat. Choose:
Lean cuts
Round sirloin or flank
Portion size should be NO larger than your fist
Eat more chicken, turkey or fish instead

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Vitamins

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Are compounds that help regulate many vital body processes:
Including Digestion
Absorption
Metabolism of other nutrients

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Vitamins

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There are two types of Vitamins

Water – Soluble
Dissolve in water and pass easily into the blood during digestion
The body does not store these vitamins, so you need to replenish them regularly through food intake

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Vitamins

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Fat – Soluble
Are absorbed, stored, and transported in fat. Stored in your fatty tissue, liver and kidneys
Excess buildup of these vitamins can be toxic

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Minerals

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Are substances that the body can not manufacture but that are needed for forming healthy
Bones
Teeth
Regulating many vital body processes

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Water

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Is vital to every body function
Transports other nutrient
Lubricates joints and mucous membranes
Aids in swallowing and digesting foods
Absorbs other nutrient

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Eating Breakfast

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Most important meal of the day
Studies have shown that eating breakfast improves:
Mental performances
Physical performances
Reduces fatigue later in the day

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Complex carbs are an important part of a healthy diet, and they are the preferred source of fuel for most body functions. Fact is, the brain derives all of its energy from carbohydrates (in the form of glucose). And, complex carbohydrates are not only a great source of B vitamins, they are often high in fiber. Fiber promotes feelings of fullness (preventing overeating); prevents constipation and other intestinal problems; stimulates the muscles of the digestive tract so they retain their health and tone, and lowers cholesterol, thus reducing the risk of heart disease.

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True

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Meat, especially lean red meat, is the best iron-source. Why is iron important? Iron and oxygen join forces inside the body's cells, and the two keep our metabolism going. Inadequate iron intake prevents cells from functioning properly, and the result can be anemia-like symptoms, such as fatigue, chills and the inability to concentrate. Non meat-eaters should choose iron-rich raisins, tofu, black beans, nuts, and spinach

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False

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If your diet lacks vitamins A, D, E and K (fat soluble vitamins), it's a good idea to make up for it with vitamin supplements

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False.
Fat-soluble vitamin supplements can be toxic when taken in excess. Vitamins A, D, E and K are not excreted as readily as water soluble vitamins (such as the B vitamins and vitamin C). Once absorbed, they remain stored in the liver and fatty tissues, therefore excess intake can cause toxic buildup. Eating a healthy diet is the best way to get these important vitamins and the best sources are:Vitamin A (important for vision, immune function, metabolism, the nervous system, and maintenance of body linings and skin): Broccoli, sweet potatoes, fortified milk, butternut squash, carrots, cantaloupe, apricots.Vitamin D (important for bone health): We make it from sunlight (just 10-15 minutes outside every day or so) plus fortified milk and egg yolks.Vitamin E (powerful antioxidant that prevents free radical damage to the body's cells): Whole grains, green vegetables, nuts, seeds. Vitamin K (important for blood clotting

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Vitamin A, important for vision and healthy skin, is found in fish and seafood

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False.
Colorful plants, such as broccoli, sweet potatoes, asparagus, carrots, apricots, butternut squash, and cantaloupe, are the best sources of beta carotene - the precursor for Vitamin A

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Unlike other legumes, soybeans are the only non-animal source of complete protein

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True.
All other vegetables must be paired with specific foods to make complete proteins (such as corn with grains, leafy greens with nuts or seeds and black beans with rice

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Skipping breakfast is a great way to cut calories and lose weight

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False.

Skipping breakfast may seem like a good idea, but hunger pains often strike mid-morning, leaving you famished by lunch (when you are likely to overeat). If you're not hungry at sunrise, pack a yogurt, low-fat breakfast bar or fresh fruit and nibble as soon as possible

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Although they have names like "cappuccino" and "mocha fudge", frozen yogurt and low-fat ice cream have little or no caffeine

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False.
Some single servings of low-fat ice cream and frozen yogurt have almost as much caffeine as a small instant coffee (70 mg of caffeine in the dessert and 95 mg in instant coffee

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To see if a product contains trans fats (processed vegetable oils that raise cholesterol as much as saturated fat), you need to look for "alpha linolenic acid" on the label

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False.
Since food manufacturers are not required to list trans fats on labels (yet) you must look for partially hydrogenated vegetable oil in the ingredient list. The hydrogenation process, used to make liquid oils solid (as in margarine), creates heart-UNhealthy, trans fats

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At fast food restaurants, grilled chicken sandwiches are the best choice

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False.

Not when you add mayo, special sauce, cheese, and other fat-laden extras. Fact is, one sandwich can have up to 440 calories and 20 grams of fat. Order plain grilled chicken with lettuce, tomato and mustard and bring the count down to 310 calories and 8 grams of fat. And skip the fries! Order a salad with reduced-fat or fat-free dressing instead

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Blueberry muffins make a healthy breakfast-on-the-run

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False.

Especially at 430 calories and 18 grams of fat. Substitute low-fat muffins, or better yet, choose whole wheat bagels and English muffins and top them with reduced-fat or fat-free cream cheese or all fruit preserves.

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A small popcorn (without butter) is a great movie snack

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False.

Even without butter, a small popcorn can have as much as 400 calories and 27 grams of fat. Get pretzel nuggets with mustard, a frozen fruit bar, or if candy is your favorite, choose jelly beans, Twizzlers, Mike & Ikes, Juice fruits

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Non-diet soda is packed with sugar

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True.

One 12-ounce cola has 10 teaspoons of sugar and 150 calories! Don't waste calories on non-nutritious beverages. Drink flavored seltzer or sparkling water with wedges of lemon or lime instead.