Nutrition Eating for Optimum Health Assessing Eating Behaviors

Nutrition: Eating for Optimum Health

Assessing Eating Behaviors • What drives us to eat? • • Hunger Appetite Cultural and social meaning of food Habit or custom Emotional Comfort Convenience and advertising Nutritional value Social interactions

Water • Dehydration – abnormal depletion of body fluids • The major component of blood • Necessary for • Electrolyte and p. H balance • Transporting cells and O 2 • Recommended amount – 8 glasses/day (64 ounces) • 50 -60% of body is water • Is bottled water better?

Protein • Second most abundant substance in humans • Key to every cell, antibodies, enzymes, and hormones • Transport oxygen and nutrients • Role in developing/repairing bone, muscle, skin • Vital for human life • May need additional protein if fighting off infection, recovering from surgery or blood loss, recovering from burns

Proteins • Amino acids • Building blocks of protein • 20 essential amino acids must be obtained from food • 11 non-essential amino acids produced by the body • Link together to form • Complete protein – supplies all essential amino acids • Incomplete protein – may lack some amino acids, but these can be easily obtained from different sources • Few Americans suffer from protein

Carbohydrates • Best fuel – provide energy quickly and efficiently • Two types • Simple sugars • Glucose (monosaccharide) – most common form • Fructose (monosaccharide) – found in fruits and berries • Sucrose (disaccharide) – sources include granulated sugar, milk and milk products • Complex carbohydrates (polysaccharides) • Starches – from flour, pasta, potatoes • Stored in the body as glycogen • Fiber

Fiber • Offers many health protections • Colon and rectal cancer • Breast cancer • Constipation • Diverticulosis • Heart Disease • Diabetes • Obesity • Most American eat far less than recommended • Recommended is 20 -30 grams and average is 12 grams

Fats • Also called lipids • Misunderstood but vital group of basic nutrients • • • Maintain healthy skin Insulate body organs Maintain body temperature Promote healthy cell function Carry fat-soluble vitamins A, D, E, and K Are a concentrated form of energy

Obtaining Essential Nutrients • Avoiding trans fatty acids • Created by process of making liquid oil into a solid • Increase LDL levels while lowering HDL levels • Higher risk of coronary and heart disease, sudden cardiac death • Found in many margarines, baked goods and restaurant deep-fried foods • Food labels listing no trans fasts can still contain less than 500 milligrams/serving

Per gram • Carbohydrates- contain 4 calories per gram • Proteins- contain 4 calories per gram • Fats- provide 9 calories per gram 1 Ounce = 28. 3495 Gram So 5 oz. steak = 5 x 28. 3495 = 141. 7475 grams 141. 7475 x 4 (proteins) = 566. 99 kcal

Reading a Food Label Figure 9. 6

Serving Size Card Figure 9. 8

Nutritional Needs for Different Groups

Improved Eating for Students • Variety of challenges for healthy eating • Eating breakfast and lunch vital for keeping energy up throughout the day • Make lunch and bring it with you, including healthy snacks • Will keep you from buying less healthy food on the run • Limit sugar-heavy beverages and fried products

Watch the Video • https: //www. youtube. com/watch? v=S 9__23 -zjh. M • With the Nutrition facts provided, explain the wear and tear of these fatty foods. What are they harming? (3 sentences) • Explain the causes of nausea, vomiting and weight gain. What is the cause of his blood pressure and cholesterol worsening? (The same answer for both of these questions 2 sentences) • What makes this style of eating a terrible decision for anyone, especially those who aren’t physically active? (2 sentences)

Questions for Critical Thinking Give a brief opinionated answer, based off the Power. Point and video. • What are some common mistakes made by high students in their lifestyle or eating habits that have an adverse effect on their bodies? (couple different reasons) • What are three main food groups essential for a successful healthy lifestyle. Why are they essential? (explain in a couple sentences what they do for us) • Why do you think Americans consume the most calories person on the planet? (think about