Download Proper Nutrition Notes

Guidelines for Good
Nutrition
Obesity Trends
http://www.cdc.gov/obesity/data/trends.html
Food Energy
True
Calorie=the amount
of heat energy required to
raise the temperature of 1
g of water 1 degree C
1. CALORIES IN = CALORIES
OUT




1 GRAM OF FAT = 9 CALORIES
1 GRAM OF PROTEIN = 4 CALORIES
1 GRAM OF CARBOHYDRATES= 4
CALORIES
1 GRAM OF ALCOHOL = 7 CALORIES
VARIABLES IN CALORIC
INTAKE



RESTING METABOLIC RATE
ACTIVITY
DIETARY THERMOGENESIS
RESTING METABOLIC RATE

FACTORS: GENES, AGE, GENDER,
MUSCLE MASS, WEIGHT

DEFINITION: THE NUMBER OF
CALORIES NEEDED TO MAINTAIN
NORMAL BODILY FUNCTIONS WHILE
AT REST
Activity

How much physical activity do you do in a day?
None
 Very little
 Moderate
 A lot
 Super athlete

DIETARY THERMOGENESIS

The number of calories that is needed for
consumption, digestion and transportation of a
meal.
2. DECREASE DIETARY FAT

Less than 30% of total caloric intake

Essential fatty acids 2-4% of daily calories


Body needs these fatty acids but is not capable of making
Fat related cancers occur with an average intake of
20-25% fat intake threshold.
TYPES OF FAT

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Saturated- No double bond- animals
Poly- Unsaturated – 2 or more double bonds
Mono- unsaturated- 1 double bond
Increased Saturated fat = Increased Heart
disease
Keys: Less that 1/3 of total fat should be from
saturate fat
2. DECREASE SATURATED FAT


No more that 30% of total fat intake
Solid at room temperature

Butter, lard, margarine. Shortening

The more solid at room temperature the more saturated
the fat is.
AMOUNTS OF FAT

Red Meat - ½ saturated

Chicken and Turkey- 1/3
saturated

Fish- ¼ saturated

Whole milk-Dairy Productsup to 2/3 saturated
4. PROTEIN

10-15% of daily intake
Anything from an animal
 Beans, seeds

5. INCREASE COMPLEX
CARBOHYDRATES

+/- 60% Whatever is left after Fats and Protein
Pasta, rice, breads, fruits, vegetables
 Anything not fat or protein

6. DECREASE SIMPLE SUGARS

NO MORE THAN 2% OF YOUR DAILY
INTAKE

Soda, candy, junk foods
7. DIETARY CHOLESTEROL

Less than 300mg per day
Body does not need cholesterol from outside- it
makes it own
 Anything from animal will have cholesterol

CHOLESTEROL LEVELS




240 and Above = High Risk
200-239 = Moderate Risk
Below 200 = Ideal Levels
These numbers have steadily decreased over the
years showing lower and lower safe levels.
Total Cholesterol- WebMD

Total cholesterol Desirable:
Less than 200 milligrams per deciliter (mg/dL)
 Less than 5.17 millimoles per liter (mmol/L)


Borderline high:
200–239 mg/dL
 5.17–6.18 mmol/L


High:
240 mg/dL and greater
 6.21 mmol/L and greater

LDL’S AND HDL’S

LDL’S (low density lipoproteins)


Bad cholesterol- adheres to artery walls and creates
blockage
HDL’S (high density lipoproteins)

Good Cholesterol- carry’s bad cholesterol to the
liver to be disposed. Healthy diet and exercise will
increase these.
8. DIETARY SODIUM

No more than 2400 mg per day

Check chicken noodle soup label
9. CALCIUM

1000-1500 Mg per day
8oz glass of milk – 300mg
 8oz yogurt- 400mg

Vitamin D is essential to absorption of Calcium
 Caffeine will decrease absorption

10. DIETARY FIBER

25 Grams per day

Legumes (comes from a plant)
Beans
 Bran cereal
 Fruits
 Most vegetables
 Whole grains

FIBER CONTINUED…

Insoluble- protects against cancer
Wheat
 Roughage


Soluble- protects against heart disease

Oats
Assignment

Keep a Nutrition Journal for 3 days (at least 1
weekday and 2 weekend days) = 30 points
Due Monday
 Record EVERYTHING you consume as you eat and drink
it (do NOT rely on memory)…be honest!

15 Extra points if you go to MyPyramid Plan at
http://www.mypyramid.gov/pyramid/index.html; answer
the questions; and print off your information. Then, type/write 1
page on how this plan compares to your actual nutrition practices.
Digestion

Food travels 26 ft through the digestive system

Mouth, pharynx, esophagus, stomach, small
intestine, large intestine, and rectum
Digestion Process

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
Chewing—saliva (amylases)
Pharynx—triggers swallowing reflex
Epiglottis moves—covers trachea
Esophagus—peristalsis moves it down to
stomach (5-10 s)
Sphincter opens to let food into stomach
Digestion Process, continued
Stomach—gastric juices secreted
(Hydrochloric acid and Pepsin)
 Food stays here for 2-6 hours
 Moves to small intestine (19.8 ft)
 Stays here for 3-6 hours
 Enzymes released to help break food down
more (ex: lipases, bile)

Digestion Process, continued 2
Small intestine
 Most absorption of nutrients occurs here
 Villi—fingerlike projections increase surface area
for absorption
 Wastes moved into large intestine/colon
(dead cells, mucus, digestive secretions, bacteria,
and yeast)

Digestion Process, continued 3


Large intestine/colon
Water balance is key to consistency of waste
products
The Liver



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Secretes bile (emulsifies fat)
Maintains blood glucose levels
Monitors production of cholesterol
Detoxifies poisons
Hepatitis
Cirrhosis
Lactose Intolerance
Stomach and intestinal pain, vomiting, diarrhea
result from eating milk products
 Inability to digest lactose
(sugar found in milk)
 Why? They don’t produce the enzyme lactase

Excretion

Process that rids the body of toxic chemicals,
excess water, salts, and CO2
Maintains osmotic and pH balance

3 organs: lungs, kidneys, and skin

Excretion organs

Lungs: excrete CO2 and water vapor in exhaled
air

Kidneys: excrete nitrogen wastes, salts, water,
etc in urine

Skin: excretes water, salts, nitrogen wastes, etc
in sweat
Kidneys



Regulate the amount of water and salts in blood
plasma
Each kidney contains 1 million nephrons
Nephron=tiny tubes that filter wastes from
blood, retain useful molecules, and produce
urine
Urine Elimination

Urinary bladder—hollow, muscular sac that
stores urine

Urethra—tube that urine leaves the bladder
through
Kidney Damage

Kidney failure: infection, diabetes, high blood
pressure, and autoimmune disorders

Dialysis
Transplantation
