Download 7.0 Nutrition

 Physical
 Mental
Fitness
Fitness
 Emotional
Fitness
Is your own optimal health and well-being.
 Toned muscles, a strong heart, and clear lungs.
 It is the ability to meet the demands of day-today life.
 Calories are burned efficiently.
 Dietary Guidelines recommend three 30-minute
aerobic activities weekly.

Energy to be more productive and do things that
are important to you.
 A positive outlook and the ability to deal with
stress, which increases self esteem.
 A reduced risk for many health problems,
including heart disease, cancer, and diabetes.

Calories are a measure of energy in food. Think
about your body like a car.
 More calories=more gas for your body
 Basal metabolism- the amount of energy
required to maintain one’s automatic body
functions, such as hair growth.
 Muscle mass increases metabolism.
 Metabolism varies in individuals.
 Teens have a higher metabolism than adults
because they are still growing—therefore, if an
adult eats the same as they did as a teen, they
most likely will gain weight.

 Impacted
by age, bone structure, and
gender.
 To maintain a healthy weight, exercise and
eat reasonable portions of nutritious foods.
 Eating out can cause weight gain due to
unhealthy cooking methods and larger than
necessary portions.
“On
average, children ages
11-18 eat at fast food
restaurants twice a week.”
www.healthykidschallenge.com
 White
Castle was the world’s first hamburger
chain founded in 1921, in Wichita, Kansas.
 Mental
concept you have of your physical
appearance.
 Factors contributing to a negative body
image can be…
- Athletes
- Fashion Models
- Movie Stars
Eating
disorders
affect
men,
women,
young,
and old.
Make sure the people around you make you
feel good about yourself, no matter your size.
 Make sensible decisions about what you eat. If
you need help, ask a dietitian.
 Focus on the inside, and let your body take its
natural shape.

 Uses
weight in relation to height and age to
help determine whether you are in an
appropriate weight range.
 Helps to determine if you are
underweight (-15%) or overweight (+15%).

In inches, the formula looks like this:

weight in pounds
(height in inches)

A person who weighs 180 pounds and is 5 feet 8 inches
tall has a BMI of 27.4.
180 lbs
(68 inches) x (68 inches)

x 703 = 27.4
x (height in inches) x 703
 Weighing
15% more than what
your physician recommends.
 Inactivity is a considering factor.
Heart disease, high blood
pressure, and certain cancers
are associated with being
overweight.
 Develop
healthful eating and exercise habits.
 Lose weight safely by eating larger portions
of healthy foods.
 Include foods from all food groups.
Weight should be gained slowly and steadily by
choosing low-fat foods, as well as nutrient and
calorie dense foods.
 Individuals who weigh at least 15% less than the
healthy weight recommended by their physician
are considered underweight.
 Lowered resistance to infections, reduced
muscle strength, and malnutrition are related to
being underweight.

 Abnormal
eating patterns that threaten a
person’s health.
 Anorexia nervosa - involves an extreme urge
to lose weight by self-starvation.
 Bulimia nervosa - overeating and then
purging (vomiting).
 Both can be life-threatening.
Usually are unsuccessful because
they promise quick and easy weight
loss.
 Avoid plans that make you purchase
special foods.
 Examples:

Low-carb diet
Low-fat diet
Liquid diet (using low-calorie, high-fiber shakes)
Grapefruit diet
Detox diet
Cabbage Soup diet
The juice diet
 Set
goals that are realistic.
 Write down your goals.
 Keep track of progress.
 Lose the excuses.
 Ask for support.
 Celebrate your successes.
 Always
start a plan by seeing your physician
first.
 Good nutrition
 Exercise
 Focus on changing eating habits for a
lifetime.
 Know your body. For example, if you have a
larger bone structure, you will weigh more.
 In
your packet, draw an outline of a human
who you consider to have a healthy shape
(use the sheet in your packet)
 On the arms and legs, write 3 different ways
to be physically healthy.
 Around the head, write 3 ways to be mentally
healthy.
 In the chest/heart area, write 3
ways to be emotionally healthy.
Bell Ringer
• You have 3 minutes to list all the snacks you can think of that begin
with the letters above. List at least 2 for each letter.
• Please use your notebook and respond to the following:
Healthy
S
N
A
C
K
Unhealthy
7.02 NUTRITION
What are the Nutrients?


Nutrients – products that come from foods that help
the body grow and function.
There are 6 Nutrients:
-Carbohydrates
-Proteins
-Fats
-Vitamins
-Minerals
-Water
What Is Nutrition?
-The study of
how your
body uses
food.
What is a Nutrient?
A chemical substance in food that
helps maintain the body.
Some provide energy, build cells
and tissues, or regulate bodily
processes.
No single food supplies all the
nutrients the body needs to
function.
 Vitamins
 Minerals
 Water
 Protein
Carbohydrates
 Fats
Sugars
Starches
Fiber
Carbohydrates


1)
2)


Carbohydrates are the body’s main source of
energy.
There are two kinds of carbohydrates:
Simple Carbohydrates = Sugars
Complex Carbohydrates = Starches, Fiber
Simple Carbohydrates are found in fruit, vegetables
and milk.
Complex Carbohydrates are found in breads, cereal,
pasta, rice, dry beans, potatoes and corn.
Protein





Proteins are nutrients used to build, maintain, and
repair body tissues.
Made up of amino acids – chemical compounds
Your body makes all but 9 of the amino acids. Those
9 are called essential amino acids.
Complete proteins = have 9 essential amino acids
(animal sources)
Incomplete proteins = lack 1 or more of the essential
amino acids (plant sources)
Fats
The most concentrated form of food energy
 Two types:
1) Saturated fats – solid at room temperature
2) Unsaturated fats – liquid at room
temperatures

Vitamins
Your body requires at least
13 vitamins each day.
 Two Categories:
1) Fat-Soluble Vitamins – body can store these,
too much of these vitamins can be harmful,
examples: A, D, E, and K
2) Water-Soluble Vitamins – not stored in the
body, large doses can be harmful

Minerals and Water

Body requires at least 16 minerals daily
–




Iron, Phosphorus, Sodium, Iodine, Calcium
Carries nutrients to your cells
Carries waste from your body
Regulate your body temperature
55% - 75% of your body weight
Variables which affect nutrient
needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
GRAINS- bread, pasta, cereal
• Good source of complex
carbohydrates, fiber
• ½ of your grains should
be whole grains!
• 1 oz. (1 serving) is:
– 1 slice of bread
– 1 C. of breakfast
cereal
– ½ C. cooked rice,
cereal, pasta
VEGETABLES
Eat more dark green and orange vegetables
Vary your vegetables!!!
• Good source of
vitamins, minerals
• ½ C. chopped raw
or cooked
vegetables ( about
the size of your
fist)
• 1 C. leafy raw
vegetables
FRUIT
Focus on Fresh Fruits
• Good source of simple
carbohydrates(sugars),
minerals, vitamins
• Go easy on fruit juice!!!
• 1 piece of medium fruit
(size of a baseball)
• ¾ C. fruit juice
• ½ C. canned fruit
¾ C.--
MILK, YOGURT AND CHEESE
• Good source of minerals
such as calcium, vitamins
such as A&D, protein,
and saturated fat
• Helps prevent brittle
bones, which can lead to
Osteoporosis
• Choose low-fat or fat-free
• Serving size:
– 1C. Milk or yogurt
– 1 oz. of cheese = 4 stacked
dice
MEAT, POULTRY, DRY BEANS,
FISH, EGGS, NUTS
Good source of lean protein,
particularly omega-3 fatty
acids(lean protein)
Choose low-fat or lean
meats and poultry
1 c. cooked beans
3 oz. of meat/poultry (about the
size of a deck of cards)
2 eggs
4 T. peanut butter
FATS, OILS, SWEETS, OTHER
Naturally found in all other food groups-choose
these carefully.
Make most of your fat sources from fish, nuts and
vegetable oils.
Keep saturated fats, trans fat and sodium low.
Choose foods and beverages low in added sugars.
Serving Sizes
Special Nutritional Needs
7.03
Weight Control
 Obesity/Overweight
-overweight – weighing
more than 15% over the
standard weight for
one’s height
-risk factors include: heart disease, diabetes, cancer, and
high blood pressure
Weight Control
 Underweight
-underweight – means weighing 10% or more below the
standard weight for one’s height
-has little or no body fat
-less of the protective nutrients the body stores
-harder to fight off infection
Weight Control
 Eating Disorders
- An eating disorder is an
extreme, unhealthy behavior
related to food, eating, and
weight.
-Usually occurs among teens
and young adults
Weight Control
-Three Types:
1) Anorexia Nervosa – self-starvation, refusal to
maintain a normal body weight
2) Binge Eating – lack of control while eating huge
quantities of food at one time, usually lasts under two
hours, often occurs when a person is emotionally upset
or under severe stress
3) Bulimia Nervosa – binge-eating and purging
Special Dietary Concerns
 Vegetarian
- Vegetarian - people who do not eat meat, poultry or fish
- Vegan – “pure vegetarians;” only eat food from plant
sources
Special Dietary Concerns
Medical Diets
 Diabetes - a condition which the body cannot control
blood sugar levels

Eating the right balance of food and counting the grams of
carbohydrates help control sugar levels
 Heart Disease – to reduce risk, lower total fat
and saturated fat intake.
 To help prevent cancer –increase fiber and lots of
antioxidants and lose weight!
 Allergies – abnormal, physical response to
certain foods by the body’s immune
system
Special Nutritional Needs
 Athletes – An athlete’s daily food
choices can make a difference between
a good performance and a bad one.

Athletes have specific energy, liquid, and
timing needs.
 Supplements
 Nutrients that people take in addition to the foods they eat in the
form of pills, powder, etc.
 Should not be consumed in place of food.
 Steroids are dangerous drugs that can boost performance.
 Too many vitamins can be dangerous.
Special Nutritional Needs
 Pregnant Women – mother is responsible for all of the
baby’s nutritional needs
Recommendations:
 Choose a variety of low-fat, nutrient dense food
 Boost calories slightly – be careful when people say you
are eating for two!
 Eat 2 servings of high-protein foods daily
 Drink a lot of water
 Increase intake of folic acid
It is healthy to gain between 25-35 pounds!
Special Nutritional Needs
 Children
 Breast
milk is the best for
infants.
 Iron should be added to
baby formula
 Add solid foods gradually – 4-6 months
 Encourage young children to eat plenty
of fruits and vegetables
 Children need to drink milk