Nutrition: The Study of Food and How The Body Uses It

Nutrition
The study of food and how the body uses it
Mr. Moister
11th Grade Health
Unionville High School
Objectives
Overview of the 6 basic nutrients
Portions / Nutrition Labels
Obesity Epidemic
Diabetes
Anatomy and Physiology of muscle and fat cell
Sports and Nutrition
Measure nutrition health

Lets start with breakfast!
Importance of Breakfast
Not eating breakfast can lead to fatigue and shorter
attention span
Not eating breakfast also leads to weight gain and slower
metabolism..no six pack abs!
Eating breakfast kick starts your metabolism.
Faster metabolism = six pack abs!
The teen years.
15-18 yrs - finishing growth spurt
Making own nutrition choices
Fast Food/Soda/Sports Drinks/Juices = lots of sugar!!!
Stress- school, getting ready for college
Eating Disorders
Too much food obesity
Not enough food anorexia
Binge and purge bulimia
The Basics
What is a calorie? (kcal)
A unit of energy. It takes 1 kcal to raise the temp of 1 litre of water 1 degree centigrade
What is protein?
Amino Acids used for building the body
What are carbs?

Simple. Sugar. Energy!
The Basics cont.
6 Essential Nutrients
Water = 0 kcals Carbohydrates = 4kcals
Protein = 4 kcals
Minerals = 0 kcals
Fats = 9 kcals
Vitamins = 0 kcals
Water
Why is water important?

Carries nutrients and oxygen to cells
Flushes out waste products
Regulates body temperature
Protects body organs and tissues
Boost energy levels
Less chance of developing kidney stones
Improves skin
Water consumption should be of your body weight in

ounces 150lbs = 75 oz.
Brain 75%
Heart 75%
Lungs 86%
Liver 96%
Kidneys 83%
Muscles 75%
Blood 83%
Protein = 4 kcals
Fights infection and disease
Framework for building hair, nails and muscles

Fats = 9 kcals
(but not too much)
Provide energy and help in digestion
Essential Fatty Acids (not made by the body) help

growth and development, control blood pressure,
reduce inflammation
Carbohydrates = 4 kcals
Simple Vs. Complex

Simple = Sugar
Complex = Starch
Vitamins
Body doesnt make them
Build strong muscles, bones and teeth
Good for vision and fighting infection
Provide energy
Multivitamins? 100 % DRI

Minerals
Aid in tissue growth and repair
Build strong muscles, bones and teeth
Carries oxygen to the blood
Needed for Central Nervous System functioning

RECOMMENDED INTAKES
OF CALCIUM
Male and Female Age
1-3 YEARS Calcium
4-8 YEARS 500 mg
9-18 YEARS 800 mg
19-50 YEARS 1300 mg
51+ YEARS 1000 mg
1200 mg
THE NATIONAL INSTITUTE OF MEDICINE

Fiber
Start Roughing It!
Aids digestion, prevents constipation
Helps lower bad cholesterol
High fiber foods are lower in fat and fill you
up more
Helps keep blood sugar within normal range
Can prevent/reduce symptoms many diseases
Try to get about 25grams/day
Good Sources of Fiber
Apple or Banana or Asparagus Broccoli
pear with Orange
skin
Potato with Kidney Lentils Spinach
skin Beans
Oatmeal Bran Puffed/ Wheat
Cereals Shredded Germ
Wheat
Brown Rice Almonds Walnuts Sunflower
Seeds
How do we tell what is
healthy or not?...Food labels.
Is this food healthy?

Read Nutrition Labels &
Ingredients
Largest quantities are in the first 5 listed

ingredients
Hydrogenated oils..Trans Fats
Look for foods low in fat, cholesterol and sodium

5% or less is low
Choose foods high in fiber, vitamins and minerals.

20% or more is high.
Eating Healthy Means Choosing
Wisely
Include more of: Limit:

- Whole-grain - Fats &
breads & cereals cholesterol
- Fruits & - Sugars & salt
vegetables - Alcohol
OBESITY EPIDEMIC
27 % of children age 5-10 have 1+ heart
disease risk factor
1 in 3 children born in 2000 will develop Type
2 Diabetes
Overweight adolescents have a 70% chance of
being overweight adults
We are have the first generation of children
who are not going to outlive their parents
Obesity related illness costs equal out to be
about $300 dollars per person in the U.S in
2010.
The body is an engine;
food is the fuel.
Living is like driving.
Eating is like filling the gas tank.
We eat (fill the tank) only occasionally, but were
active (driving) all the time.
The body burns food for energy.
The big difference the gas tank doesnt get

bigger as we try to put more gas in !
Energy Intake and
Energy Expenditure
Energy intake = eating
Energy expenditure = activity
Resting energy expenditure (about 70% of daily total,
with about 20% of the daily total due to just the
brain!)
Digestion and absorption of food
Life activities
Intake > expenditure = weight gain

Expenditure > intake = weight loss
Carbohydrates, Fats, and
Protein
Carbohydrates (starches, sugars) usually
supply about 50% of our energy intake.
Fats (butter, oils) usually supply about 35%
of our energy intake.
Proteins (meats, beans) usually supply about
15% of our energy intake.
The body is clever enough to deal with
extremely imbalanced diets, at least in the
short term.
Storage of Excess
Energy
Proteins dont get stored under normal
conditions.
Carbohydrates get stored as glycogen in liver
and muscle.
Muscle glycogen is used only by muscle (carbo-
loading).
Liver glycogen is used to supply glucose to the
rest of the body
during fasts.
Fats get storedwell, you know

where they go.
What is diabetes?
Failure of the pancreas to produce enough
insulin
Uncontrolled diabetes can lead to blindness,
kidney failure (dialysis), nerve damage,
amputations, and heart disease.
Two major types of diabetes
Type 1 (juvenile-onset, insulin-dependent)
Type 2 (adult-onset, non-insulin-dependent)
Diabetes can be treated, but not prevented or

cured.
Type 1 vs. Type 2
Type 1 (~5% of adult cases)
Complete failure of the pancreas to produce insulin
Usually appears in childhood
Treated with insulin injections
Type 2 (~95% of adult cases)

Pancreas doesnt produce enough insulin and
insulin is not as effective
Usually appears in adulthood, often associated with
obesity
Many different kinds of treatments
So where is the
pancreas?
Why is insulin so
important?
Helps store carbohydrate in muscle; shuts off
glucose production by the liver after a meal
With no insulin, blood glucose rises (diabetes).
Prevents breakdown of muscle tissue

With no insulin, muscle tissue is gradually broken
down to proteins.
Promotes storage of fat

With no insulin, fat stores are depleted and never
replenished.
The Connection to
Obesity
Type 2 diabetes is strongly associated with
obesity.
Not everyone with Type 2 diabetes is obese.
Not everyone who is obese has Type 2 diabetes.
Too much fat makes insulin less effective and

may reduce insulin production.
Obesity Trends Among U.S. Adults
BRFSS, 1985
<10% 1014%
No Data
Source: Behavioral Risk Factor Surveillance System, CDC

BRFSS, 1986
<10% 1014%
No Data

BRFSS, 1987
<10% 1014%
No Data

BRFSS, 1988
<10% 1014%
No Data

BRFSS, 1989
<10% 1014%
No Data

BRFSS, 1990
<10% 1014%
No Data

BRFSS, 1991
<10% 1014% 1519%

No Data

BRFSS, 1992
<10% 1014% 1519%

No Data

BRFSS, 1993
<10% 1014% 1519%

No Data

BRFSS, 1994
<10% 1014% 1519%

BRFSS, 1995
<10% 1014% 1519%

BRFSS, 1996
<10% 1014% 1519%

BRFSS, 1997
<10% 1014% 1519%
2024%
BRFSS, 1998
<10% 1014% 1519%
2024%
BRFSS, 1999
<10% 1014% 1519%
2024%
BRFSS, 2000
<10% 1014% 1519%
2024%
BRFSS, 2001
<10% 1014% 1519%
2024% 25-29%
BRFSS, 2002
<10% 1014% 1519%
2024% 25-29%
BRFSS, 2003
<10% 1014% 1519%
2024% 25-29%
BRFSS, 2004
<10% 1014% 1519%
2024% 25-29%
BRFSS, 2005
<10% 1014% 1519%
2024% 25-29% 30%

BRFSS, 2006
<10% 1014% 1519%
2024% 25-29% 30%

BRFSS, 2007
<10% 1014% 1519%
2024% 25-29% 30%

BRFSS, 2008
<10% 1014% 1519%
2024% 25-29% 30%

BRFSS, 2009
<10% 1014% 1519%
2024% 25-29% 30%

BRFSS, 2010
<10% 1014% 1519%
2024% 25-29% 30%

Diabetes Trends Among U.S. Adults
BRFSS, 2004
<6.3% 6.4-7.5% 7.6-8.8%
8.9-10.5% 10.6% age-adjusted

BRFSS, 2005
<6.3% 6.4-7.5% 7.6-8.8%
8.9-10.5% 10.6% age-adjusted

BRFSS, 2006
<6.3% 6.4-7.5% 7.6-8.8%
8.9-10.5% 10.6% age-adjusted

BRFSS, 2007
<6.3% 6.4-7.5% 7.6-8.8%
8.9-10.5% 10.6% age-adjusted

BRFSS, 2008
U.S. 2010
Age >20
11.3%
<6.3% 6.4-7.5% 7.6-8.8% Age >65
8.9-10.5% 10.6% age-adjusted
26.9%
Indian Reservations in the Continental U.S.
Why are we obese?
Lots of cheap, tasty, energy-dense foods
Sedentary lifestyles (TVs, computers,

video games, automobiles, elevators,
escalators, garage door openers,
remote controls, etc.)
Diet? Ill eat what I want, when I
want. I will just exercise it off!
It comes down to energy balance.
If I need 2000 kcals per day, but eat 3000 kcals per
day, I am in a 1000 kcal surplus.
If I exercise for 1 hr and burn 500 kcalsI am still

at a +500 kcal surplus.
If that continues everyday for one week.I will

have gained 1 lbs of fat.
That is 52 lbs in one year. That is with

exercise!!!!!!!
Energy Balance
This person lost weight!!!!

Reduce Energy Intake or
Increase Expenditure (I)
Skip the can of Coke
or bicycle four miles

in 15 minutes
Increase Expenditure (II)
Skip the bag of chips
or swim laps for

20 minutes
Increase Expenditure (III)
Skip the Big Mac
or run six miles

in an hour
Soup-and-Salad vs.
the Value Meal
About half the calories (565 cal vs. 1030 cal)
One-fourth the fat (10 g vs. 42 g)
Twice the dietary fiber (16 g vs. 7 g)
One-third more protein (38 g vs. 29 g)
Much more filling (lower energy density)

Energy Density of Foods
Ratio of calories to the weight (or volume) of food
Foods with low energy density have few calories
in a given weight or volume; foods with high
energy density have many calories in a given
weight or volume.
People tend to eat about the same weight of food
each day, so lowering the energy density reduces
energy intake.
Water is the best ingredient for lowering energy
density.
Cholesterol
The good, the bad and the
ugly
Where do we get
cholesterol from? LDLs and VLDLs
Wraps protein around

cholesterol.
HDL:High Density
Lipoprotein (good)
LDL:Low Density
Lipoprotein (bad)
VLDL:Very Low Denisty
Lipoprotein (ugly)
Notice a similarity in color?

Cholesterol in the artery
Blood Flow
LDL L
HDL H
VLDL - VL
Good news..HDL
When you consume HDL, it reverses the negative effects LDL

The Fat Cell
The Fat Cell
Lipogenesis Enzyme (creates fat)

Stimulated by fasting and dieting
Survival of the species
Lipolysis Enzyme (splits fat)

Stimulated by exercise to release fat into blood to be
used as energy
Stimulated by caffeine as well
The Fat Cell
F Artery
F Artery F
Lipogenesis Lipolysis
F - F F
- F -
F F- F
- F -
F
Potential
For
Exponential
Growth Fat Cell
Muscle - Skeletal
The Muscle Cell
Muscles use both glucose and fat for energy!
Glycogen: storage form of glucose found in the
muscle and liver.
Primary energy source for muscles during exercise
Exercise depletes glycogen stores, therefore it has to
rely on the fat for energy. When you exercise for over
30 minutes, fat becomes the primary source of
energy.
Hitting the Wall

When an athlete runs out of useable glucose and
breathes too heavy for fat to be burned.
The Muscle Cell
Artery
Artery
Fat Glucose
O2
Pyruvic Acid
O2
CO2 H2O
Muscle Cell
Metabolism
Basal Metabolism is calories burned at rest. Fit
people may actually lower this (lower
heart/respiration rate)
Walk-Around Metabolism (activities of daily
living, not exercise)
Aerobic Metabolism (calories burned during
exercise
Glycogen Replenishment (calories required to
replace glycogen stores)
Repair (calories required to repair microtrauma
after exercise)
Determining Basal Metabolic Requirements
Step 1. Convert body weight to kilograms.

Body Weight/2.2 = Weight in kilograms
Example: 120 /2.2 = 54.55
_____lbs/2.2 = _____kgs
Step 2. Multiply kgs of body weight by 24 hours.

Example: 54.55 kg x 24 hours = 1309 calories
_____kgs x 24 = _____
Metabolism
3200
500 700
2700 300 300
200 200
2200 300 300
Recovery
1700 500 500 500 500 Weight Training
Replenish
1200 Aerobic
1500 Daily
700 1500 1500 1500 Basal
200
-300
Increasing calorie expenditure (speeding
metabolism) w/ Exercise
Weight Training (Lean Body Mass)

Muscle requires more energy to exist (Mitochondria).
The more muscle, the higher the metabolism, in theory.
Increase the need for repair BIGTIME which increases
calorie expenditure.
Women, start lifting! Basic physiology and genetics
wont allow you to get big huge manly looking muscles.
Estrogen vs. testosterone!
How do you weight train?
Some Basics:
Stick with a plan for 4-6

weeks, then change it. (sets,
reps, body parts, weights)
At least 1 day off for a body

part
Break up body parts or

upper and lower body.
Let Ego Go!

Increasing calorie expenditure with
exercise
Cardiovascular Endurance
Training
Running, stairmaster, elliptical,
biking, swimminganything
that elevates the heart rate for
an extended period of time
The more you do, more
calories expended from the
exercise itself and repair and
replenishment.
Men, get to running!
Keys to Cardio Training
3-4 times a week, 30

minutes is the
recommendation.
Get good sneakers
Progress slowly
Use variety and personal
goals to keep motivated.
Sign up for something crazy!
MAKE IT A PRIORITY
Diets Fail 98% of the time,
heres why
Set Point Theory Slows Metabolism
Facilitates weight
Defense mechanism
gain after diet
allows for loss of only
10% of body weight Slowed because of
quickly. decrease in caloric
consumption (fast)
Losing and gaining
and decrease in
weight (Yo-Yo effect)
muscle mass.
raises the set point.
Fires up the
lipogenesis enzyme!
What About Atkins and
Low Carb Diets?
Lypolysis (fat burning) vs. Glucosis (sugar burning)
Glucosis is fueled by carbohydrates
Lypolysis is fueled by Ketones, a by-product of the
break down of fat. (Gluconeogenesis)
Decreasing carbohydrate intake facilitates lypolysis
which is the rationale for low-carb lifestyles.
Diabetes and Obesity
Type I Diabetes Juvenile Diabetes
Type II Diabetes Adult onset Diabetes

This is attributed to poor diet and lack of exercise
HYPERINSULINISM
Cells become desensitized to insulin (precursor for Type II
Diabetes)
Glucose never reaches cells (explains why overweight
people are tired and hungry)
Glucose is stored as fat. The body is a fat producing/storing
machine!
1 in 3 kids born since 2000 will develop Type II diabetes in their lifetime.
That is up 300% !
How do you know if youre
in shape?
Body Fat Percentage
Calipers (pinch)
Bio Impedance
(electric scale) Body Mass Index (BMI)
Hydrostatic Weighing Weight in Kilograms divided
(Water weight) by Height in M squared
Bod Pod (Air Volume
Displacement) Doesnt account for those
with high lean body mass.
Healthy Body Fat %
Healthy range for body fat percentage:
Males - 9% - 15%
Red Flag - >5%
Females - 14%-21%
Red Flag - >9%
Whats the key to being
healthy?
Balance
Moderation
In your diet.
In your diet.
Dont overeat one
particular type of Its OK to eat bad
nutrient food, just dont do it
In Exercise all the time!
Weight training In Exercise
Cardio Dont overdo it.

Nutrition: The Study of Food and How The Body Uses It

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Nutrition: The Study of Food and How The Body Uses It

Uploaded by

Copyright:

Available Formats

Nutrition

The study of food and how the body uses it

Portions / Nutrition Labels

Anatomy and Physiology of muscle and fat cell

Sports and Nutrition

Measure nutrition health

What are carbs?

Water = 0 kcals Carbohydrates = 4kcals

Why is water important?

Water consumption should be of your body weight in

Fights infection and disease

Framework for building hair, nails and muscles

Provide energy and help in digestion

Essential Fatty Acids (not made by the body) help

Simple Vs. Complex

Body doesnt make them

Build strong muscles, bones and teeth

Good for vision and fighting infection

Multivitamins? 100 % DRI

Aid in tissue growth and repair

Build strong muscles, bones and teeth

Carries oxygen to the blood

Needed for Central Nervous System functioning

1-3 YEARS Calcium

4-8 YEARS 500 mg

9-18 YEARS 800 mg

19-50 YEARS 1300 mg

51+ YEARS 1000 mg

THE NATIONAL INSTITUTE OF MEDICINE

Is this food healthy?

Largest quantities are in the first 5 listed

Hydrogenated oils..Trans Fats

Look for foods low in fat, cholesterol and sodium

Choose foods high in fiber, vitamins and minerals.

Include more of: Limit:

The big difference the gas tank doesnt get

Intake > expenditure = weight gain

Fats get storedwell, you know

Diabetes can be treated, but not prevented or

Type 2 (~95% of adult cases)

Prevents breakdown of muscle tissue

Promotes storage of fat

Not everyone with Type 2 diabetes is obese.

Not everyone who is obese has Type 2 diabetes.

Too much fat makes insulin less effective and

Source: Behavioral Risk Factor Surveillance System, CDC

Source: Behavioral Risk Factor Surveillance System, CDC

Source: Behavioral Risk Factor Surveillance System, CDC

Source: Behavioral Risk Factor Surveillance System, CDC

Source: Behavioral Risk Factor Surveillance System, CDC

Source: Behavioral Risk Factor Surveillance System, CDC

<10% 1014% 1519%

Source: Behavioral Risk Factor Surveillance System, CDC

<10% 1014% 1519%

Source: Behavioral Risk Factor Surveillance System, CDC

<10% 1014% 1519%

Source: Behavioral Risk Factor Surveillance System, CDC

<10% 1014% 1519%

Source: Behavioral Risk Factor Surveillance System, CDC

<10% 1014% 1519%

Source: Behavioral Risk Factor Surveillance System, CDC

<10% 1014% 1519%

Source: Behavioral Risk Factor Surveillance System, CDC