1. Nutrition and Your Health

2. Nutrition
• Nutrition – process by
which the body takes in
and uses food
• Calories – units of heat
that measure energy used
by body and energy that
foods supply for the body
• Nutrients – substances in
food that your body
needs to grow, repair
itself and to supply you
with energy

3. Hunger vs. Appetite
• Hunger – natural
physical drive that
protects you from
starvation
• Appetite – desire,
rather than a need, to
eat

4. What Influences Your Food Choices?
• Emotions
• Environment
– Friends, family, peers
– Cultural and ethnic
background
– Convenience and cost
– Advertising
• NOT affected by
HUNGER

5. Nutrients

6. Nutrients
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water

7. Carbohydrates
• Role: Body’s main
energy source
• Simple (sugars) vs.
Complex (starches)
• Recommended 55-
60% daily calories
(mainly complex)

8. Fiber
• Indigestible complex
carbohydrate found in
vegetables, fruits and
whole grains
• Help prevent intestinal
problems
• Reduce risk of heart
disease and diabetes
• Eat 20-35 grams daily

9. Proteins
• Help build and maintain
body cells
• Used to make enzymes,
hormones, and
antibodies
• Provide four calories
per gram and excess is
converted to body fat

10. Complete vs. Incomplete Proteins
• Complete: all nine
essential amino
acids
• Incomplete: lack
one or more
essential amino
acids

12. Fats
• A type of lipid, fatty
substance that does not
dissolve in water
• Provide 2x the energy
of carbs/protein = 9
calories per gram
• Building blocks called
fatty acids

13. Saturated Fatty Acids
• Usually solid at room
temperature
• Associated with
increased risk of heart
disease
• Animal fats and tropical
oils (palm, coconut)
• Higher in beef, pork,
egg yorks and dairy
than chicken and fish

14. Unsaturated Fatty Acids
• Usually liquids at room
temperature
• Associated with
reduced risk of heart
disease
• Vegetable fats
– Olive, canola, soybean,
corn and cottonseed oils

15. Role of Fats
• Concentrated form of energy
• Help transport vitamins
• Encourage growth and healthy skin
• Add flavor and texture to food
• DISCLAIMER: High in calories and excess
amounts can lead to weight gain and obesity
(and even DEATH)
• No more than 20-30% of daily calories

16. Cholesterol
• Waxy lipid-like
substance
• Body manufactures
some to make cell
membranes and nerve
tissues; produce
hormones
• Excess is deposited in
arteries = risk of heart
disease

17. Vitamins
• Compounds that help
regulate many vital
body processes
– Digestion, absorption,
and metabolism
• Water-soluble: Does not
store in body;
constantly replenished
through food
• Fat-soluble: absorbed,
stored and transported
in fat

18. Minerals
• Substances that body
cannot manufacture but
need for forming
healthy bones and
teeth and for regulating
body processes
• Calcium, Phosphorous,
Magnesium, Iron

19. Water
• Makes up the greatest
percentage of the body
• Vital to all body
functions
– Transport nutrients
– Lubricates joints
– Digestion, absorption and
elimination
– Perspiration

20. Healthful Eating

23. Managing Weight and Body
Composition

24. Body Image
• The way you see your
body is your body
image.
• Affected by:
– Media
– Friends
– Family
• Often tied to perception
of weight

25. Weight-Calorie Connection
• To maintain weight:
calories consumed =
calories burned
• Both carbs and proteins
= 4 calories per gram
• Fats = 9 calories per
gram

26. Your Weight
• Body Mass Index (BMI):
ratio that allows
assessment body size
based on height and
weight
• Body Composition:
ratio of body fat to lean
body tissue

27. Body Weight vs. Body Fat
• Overweight: heavier
than standard weight
range for height
• Obesity: excess amount
of body fat
• Underweight: lighter
than the standard
weight range for height

28. Weight-Related Health Risks
• Overweight
– High blood pressure and
cholesterol
– Diabetes
– Asthma
• Underweight
– Fatigue
– Decreased ability to fight
illness

29. Fad Diets
• Weight-loss plans that
are popular for a short
period of time
• Promise QUICK and
EASY weight loss
• Do NOT promote
HEALTHY, gradual
weight loss

30. Types of Fad Diets
• Fasting
• Liquid Diets
• Diet Pills
• Severe Food
Restrictions

31. Eating Disorders

32. Anorexia Nervosa
• Disorder in which
irrational fear of
becoming obese results
in severe weight loss
from self-imposed
starvation
• Develops most often in
teenage girls and young
women

33. Bulimia Nervosa
• Disorder in which
purging or clearing of
digestive tract follows
cycles of
overeating/binging
• Strict diet => binges of
food => purging food
from body

34. Effects of Bulimia Nervosa
• Dehydration
• Kidney damage
• Irregular heartbeat
• Tooth decay
• Damage to stomach
tissue, esophagus and
mouth
• Nutrient deficiencies

35. Binge Eating Disorder
• Characterized by
compulsive overeating
– No attempt to purge
• Food may be used as
coping mechanism for
depression or stress