Nutrition—Eating Habits
and Essential Nutrients
UNIT 3
Eating for Optimum Health
What did you eat for breakfast?
Nutrition is the study of food and its
relationship to health and disease.
Eating Habits
A difference between hunger and appetite
Hunger- the physiological need to eat
Few of us have experienced the type of hunger that
threatens survival
Appetite- a learned psychological desire; the desire to eat
certain foods whether you are hungry or not. It is Learned!!!!
Why do we eat?
Physiological need (hunger)
To obtain the energy and nutrients required for
daily living
Eating Habits
Why do we eat?
Appetite
Personal preferences taste, texture, color, etc.
Habit familiarity, comfort
Ethnicity or tradition
Social interaction eating can be a very social experience
Availability, convenience, economy
Emotional comfort
Values religious, spiritual, political, environmental
Body image
Nutrition
Eating Habits—Definitions
Nutrition the science that investigates the
relationship between physiological function and
the essential elements of foods eaten
Nutrients the constituents of food that sustain
physiologically: proteins, carbohydrates, fats,
vitamins, minerals, and water
Calorie a unit of measure that indicates the
amount of energy obtained from a particular food
Eating Habits
Most diet-related diseases result from
excessive calorie and fat consumption
Serving sizes vs. portion sizes
Serving = amount recommended (USDA)
Portion = amount chosen by individual
Eat a variety
Nutrient-dense foods
Get the most from the food you eat
Nutrients
Water the most essential nutrient (50-
60% of body weight)
Bathes cells
Aids fluid and electrolyte balance
Maintains pH balance
Transports molecules and cells
Major component of blood
Nutrients
How much water is enough?
6-8 glasses = 64 oz.
Water in food, too
EX. CUCUMBERS, TOMATOES, LETTUCE, SEEING A TREND!
Urine should be clear, light or bright yellow
Dark yellow urine is a sign of dehydration
Nutrients
Protein the second-most abundant substance in
the human body
Necessary for development and repair of:
Bone
Muscle
Skin
Blood
Aid antibody production & hormone formation
Aid transport of iron, oxygen and nutrients
Supply energy after body has used carbohydrate and fat
4 calories per gram
Nutrients
Protein continued…
Made of amino acids
9 essential amino acids
Must come from diet
Complete proteins contain all 9 essential aminos
Meat sources
Soy bean products
Incomplete proteins (plant sources) can be combined
to provide all essential amino acids
PLANT SOURCES OF PROTEIN ARE:
LEGUMES (BEANS, PEAS, PEANUTS, SOY PRODUCTS
GRAINS (WHOLE GRAINS, CORN, AND PASTA)
NUTS AND SEEDS
EVEN SOME LEAFY GREEN LETTUCES, AND BROCCOLI
Nutrients
Carbohydrates basic nutrients that supply
energy
Easily converted to energy (glucose)
4 calories per gram
Complex carbohydrates
Provide sustained energy source
Starches stored as glycogen for sudden energy needs
Polysaccharides
Found in grains, green leafy and yellow fruits and
vegetables, beans and potatoes
Nutrients
Carbohydrates continued…
Simple carbohydrates
Disaccharides and monosaccharides
Glucose, fructose, sucrose, lactose, galactose
Found in fruits, honey, milk
Fiber (Polysaccharide)
Two forms: soluble and insoluble
Soluble fiber
Found in oat bran, dried beans, fruits/vegetables
Lowers blood cholesterol levels
Insoluble fiber
Found in bran, whole-grains, fruits/vegetables
Aids digestion
Nutrients
Fiber continued…
Benefits of fiber
Protection against colon and rectal cancer
Protection against breast cancer
Protection against constipation
Protection against diverticulosis
Protection against heart disease
Protection against diabetes
Protection against obesity
Nutrients
Fats basic nutrient
composed of carbon &
hydrogen
9 calories per gram
Excess calories are stored as
triglycerides (95% of total
body fat)
Other 5% is cholesterol
Plaque accumulation causes
artherosclerosis
HDL transports cholesterol to
liver for elimination
LDL transports cholesterol to cells
Regular aerobic exercise raises
levels of HDL
The Former Food Guide Pyramid
Food Guide Pyramid
The new pyramid = MyPyramid
http://www.usda.gov/cnpp/pyramid.html
http://www.mypyramid.gov/
Nutrition—
Vitamins/Minerals and Food
Guidelines
Website Searching
Wendy’s:
http://www.wendys.com/w-1-0.shtml
Arby’s:
http://www.arbys.com/
KFC:
http://www.kfc.ca/
Subway:
http://www.subway.com/subwayroot/index.aspx
McDonalds:
http://www.mcdonalds.ca/en/index.aspx
http://www.kentuckyfriedcruelty.com/anderson-vid.asp\
Group Project
What is a usual meal you might purchase at this
restaurant?
What are the calories?
What is the fat content? What is the trans fat? What
is the total sodium? How much fiber is in your meal?
What is the best meal you can order?
What are the calories?
What is the fat content? What is the trans fat? What
is the total sodium? How much fiber is in your meal?
What is the worst meal you can order in your
restaurant?
What are the calories?
What is the fat content? What is the trans fat? What
is the total sodium? How much fiber is in your meal?
Essential Nutrients—Vitamins
Vitamins are essential organic
compounds that promote growth and
reproduction and help maintain life and
health
EVERY MINUTE OF EVERYDAY
Help maintain nerves and skin
Produce blood cells
Build bones and teeth
Heal wounds
Convert food energy to body energy
Do not contain calories
Vitamins
Fat soluble
Are absorbed through intestinal tract with help
of fats
Vitamins A, D, E, K
Overuse can lead to hypervitaminosis
Water soluble
Easily dissolved in water
B vitamins and vitamin C
Essential Nutrients—Minerals
Minerals are inorganic, indestructible
elements that aid physiological processes
Aid absorption of vitamins
Are readily excreted
Not usually toxic
Macrominerals are needed in large amounts
Sodium, Calcium, Phosphorus, Magnesium, Potassium, Sulfer, Chloride
Trace minerals are required in small doses
Iron, Zinc, Manganese, Copper, Iodine, Cobalt
Possible harm if deficient or overused
Minerals—Macrominerals
Sodium
Regulates blood and body fluids
Regulates transmission of nerve impulses
Regulates heart activity
Regulates certain metabolic functions
Only 500-1000 mg needed per day
Average American consumes 6000-12000 mg
Many packaged foods contain 100% or more of
recommended daily allowance per serving
Excessive amounts may lead to hypertension and may
increase loss of calcium in urine
Macrominerals
Calcium
Most Americans do not consume enough calcium
per day
1200 mg recommended
Plays a vital role in
Building strong bones and teeth
Muscle contraction
Regulating heartbeat and fluid balance within cells
Sources include dairy products, fortified orange
juice, broccoli, cauliflower, peas and beans
Phosphoric acid in soft drinks lowers calcium
levels
Stress can lower calcium levels
Aid calcium absorption by getting sun
(increasing vitamin D in body) and consuming
foods containing vitamin C
Macrominerals
Other macrominerals:
Phosphorus—animal sources
Magnesium—nuts, legumes, whole grains,
seafood, chocolate
Potassium—meats, milk, fruits, vegetables
Chloride—salt, soy
sauce
Trace Minerals
Iron
Iron deficiency is the most common nutrient
deficiency
Anemia results
Inability to produce oxygen-carrying hemoglobin
10 mg/day for men, 18 mg/day for women
Sources are beef, fish, poultry, eggs, peas and
nuts
Trace Minerals
Others
Zinc—meats, fish, poultry, grains, vegetables
Manganese—most foods
Copper—meats, drinking water
Iodine—iodized salt, seafood
% Fat
Type of Oil/fat Poly Mono
Saturated
unsaturated unsaturated
Olive Oil 14 12 74
Almond Oil 8 19 73
Canola Oil 7 35 58
Margarine, whipped 20 30 50
Peanut Oil 18 33 49
Rice Bran Oil 20 33 47
Margarine, stick 20 33 47
Margarine, tub 17 37 46
Sesame Oil 15 43 42
Palm Oil 52 10 38
Cocoa Butter 62 3 35
Butter 66 4 30
Wheatgerm Oil 20 50 30
Butter, whipped 69 3 28
Margarine, Flora Pro-activ 25 49 26
Corn Oil 13 62 25
Soybean 15 61 24
Sunflower Oil 11 69 20
Walnut Oil (omega 3 fatty acids) 14 67 19
Grape seed 9 77 14
Safflower Oil 9 78 13
Coconut Oil 92 2 6
Dietary Guidelines
Alcohol in moderation
1-2 drinks per day
Linked to higher levels of HDL
More than 1-2 drinks increases risk of serious health
problems
Limit hydrogenated polyunsaturated fats
Margarine and shortening
Supplements are no substitute for food variety
Use sugar and salt sparingly
Weight should not increase with age
Determining Nutritional Needs
Recommended Daily Allowances (RDAs)
Average daily intakes of energy and nutrients considered
adequate to meet the needs of most healthy people
% Daily Values represent nutrient needs of the typical
consumer
2 reference values
Reference Daily Intake reflects average daily
allowances for proteins, vitamins, and minerals
Daily Reference Values reflect nutrients with no
established RDA, such as fiber and fat, but correlate
with health
ARTICLE 9:
“The trouble with Trans fat”
Trans fat (trans unsaturated fatty acids)
are naturally found in small amounts in
meat and dairy products.)
Hydrogenation: Converts healthy
vegetable oil into unhealthy trans fat.
HOW? Heat and bubble hydrogen though it
WHY? Longer Shelf life, cheaper, stays solid at
room temperature.
“Trans fat both raises LDL and lowers HDL- the
worst possible combination.”
“Harvard School of Public Health researchers
estimate that hydrogenated fat is responsible for at
least 30,000 premature heart disease deaths
annually in the US.”
“…increased waist size in men- another risk factor
for heart disease.”
“There’s also evidence that trans fat contributes to
insulin resistance, raising the risk of type 2
diabetes.”
“One of the most important things people can do to
improve their health is to avoid trans fat.”
ARTICLE 11: The trouble with Trans fat”
Article 10: 10 Myths That Won’t
Quit
Article 11: “What Does Science Say
You Should Eat?” Brad Lemley
“…44 million people are clinically obese
compared with 30 million a decade ago.”
Walter Willett, chairman of the
department of nutrition at the Harvard
School of Public Health
Eating Plan: Featuring abundant fruits,
vegetables, whole grains, fish, chicken,
and vegetable oils.
Evidence: 121,700 participants over 2
decades of research
“I call it “the Snack well revolution”.
“The problem with overeating refined carbohydrates such
as white flour and sucrose (table sugar) is that amylase, an
enzyme, quickly converts them into the simple sugar called
glucose. That goads up the pancreas to overproduce
insulin, the substance that conducts glucose into the cells.”
Problems?
Syndrome X (Coined by Gerald Reaven) and involves the
health problems associated with insulin resistance.
Type 2 diabetes, coronary heart disease, hypertension,
non-alcoholic-type liver disease, polycystic ovary
syndrome, cancer
Article 13: “What Does Science Say You Should Eat?” Brad Lemley
Willett’s Plan
“Good carb, good fat.”
“…eating vegetables in abundance,
consuming alcohol in moderation, and
taking a daily multivitamin to coyer
nutritional gaps.”
Problems with the food guide pyramid?
Eat Eggs- Eat fish
Article 13: “What Does Science Say You Should Eat?” Brad Lemley
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SOUTH BEACH DIET
Says…8-13 lbs weight loss in two weeks.
Created by Dr. Arthur Agatston
Recommendations:
Drink a minimum of 8 glasses of water, decaffeinated
beverage, or sugar free soda every day
Limit your intake of caffeine-containing beverage to 1 cup
each day
Take one multivitamin and mineral supplement daily
Take 500 mg of calcium
Only eat foods out of the South Beach cookbook that
contain “healthy combinations of carbs, proteins and fats.”
http://www.1is2fat.com/types_of_diets.htm
ATKINS DIET
Substitute meat, eggs and cheese for
carbohydrates
Tough to keep diet so stringent
Some studies show an all meat diet can
increase your LDL levels and raise your
cholesterol
American Heart Association issued as
statement… “To be safe, people on an
Atkins-style diet should have their blood
lipids monitored regularly…”
http://www.1is2fat.com/types_of_diets.htm
CABBAGEfatSOUP DIET
Cabbage soup has burning qualities.
Claims you can loose 10 lbs in a week
HOW? As much water as you want!
Day 1: Cabbage soup plus as much fruit as you would like.
Day 2: Cabbage soup plus vegetables including 2 jacket potato with
a little butter.
Day 3: Cabbage soup plus fruit and veggies excluding potatoes and
bananas
Day 4: Cabbage soup plus up to eight bananas and as much
skimmed milk as you like
Day 5: Cabbage soup plus up to 20 ounces of beef and up to 6
tomatoes
Day 6: Cabbage soup plus as much beef and vegetables (excluding
potatoes) as you like.
Day 7: Cabbage soup plus brown rice, vegetables and unsweetened
fruit juice.
Short Term weight loss. (Weight loss from water, muscle tissue
not fat reserves.)
Starvation diet…
http://www.1is2fat.com/types_of_diets.htm
GRAPEFRUIT DIET
2 ½ Months you should lose 52 lbs
Diet plan
How?
1. Drink 8- 8 oz glasses of water daily
2. Eat until you are full at every meal
3. Eat the minimum listed at every meal
4. Do not eliminate anything from your diet.
5. Don’t add or reduce amounts of grapefruit juice.
6. Cut down on coffee.
7. Don’t eat between meals.
8. Use butter generously on vegetables
9. Don’t eat desserts, breads and white vegetables
10. Double and triple helpings of meat, salad and veggies.
11. Eat until you are stuffed. “The more you eat the more you will lose”
12. Stay on the diet for 12 days, then stop for 2. And repeat.
http://www.1is2fat.com/types_of_diets.htm
Three Day Food Log
Typed food log. Write down everything that you consume during the next three days.
Need to include everything consumed!
1. Type of food (and brand if available)
2. Amount of Food consumed (oz, large apple, cups..)
3. What time of day you consumed the food
4. Water and drinks need to be included
5. What exercise (if any) was performed on each day