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Nutrition & Wellness
Wellness
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Best Level of Health.
7 Components
1. Exercise - daily- minimum 30-60 minutes.
2. Sleep - 8 or more hours.
3. Hygiene - dental, body odors, wash hands
4. Diet - effect how you feel & look
5. Stress-mental or emotional strain.
6. No Drugs
7. Good Attitude!!!!
Nutrition
Eat a variety of foods.
 Foods supply the body with energy.
 Eat a balance diet.
 Need energy to perform well in school.
 Need to eat food from all food groups in
order to get nutrients you need.
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Key Vocabulary Words
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Wellness
Nutrients
Calorie
Proteins
Amino acids
Carbohydrates
Fiber
Cholesterol
Vitamins
Minerals
Osteoporosis
Food Log- Activity 1
Keep a personal Food Log for one week.
 Do not eat differently this week!
 Record everything you eat and drink.
 Record quantity, portions, and sizes.
 Yes, you will have to measure!!!!
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What the deal about a meal?
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Is it ok to miss a meal?
Why do you eat what you eat?
How many meals should you have a day?
How many snacks?
Approximately how many calories per meal?
Per snack?
How many calories per day should you eat?
How do you know if your over eating?
My Pyramid
http://www.learntobehealthy.org
5 Foods Group
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Grains (Carbohydrates) -8 to 10 serving
( ½ cup)
 Vegetables- Vitamins -5 to 6 serving
(1 cup)
 Fruits –Vitamins – 3-4 serving –
(1 cup)
 Oils (Fats) - 6 teaspoon per day
 Milk – (3 ) 8 ounce glasses
 Meat & Beans (Proteins) – 3 to 4 serving
(deck of cards)
Nutrients
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Substances in food that are important for the body’s growth and
maintenance.
1.
Protect you from Illness and fights infections, heal wounds,
recover quickly from being sick.
Eating the right nutrients you will have energy needed to perform
mental and physical activities well all day.
Without adequate nutrients, you may tire easily and feel less alert.
Nutrients are released from food during digestion (process of
breaking down food into a form the body can use). They are then
absorbed into the bloodstream and carried to cells to do their work.
Nutrients affect body processes such as your heartbeat, blood
flow, and breathing.
Lack of nutrients can cause health problems.
2.
3.
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Proteins
Nutrients that are used to build, repair,
and maintain body cells and tissues.
 Help the body grow and develop to adult
size.
 Billions of worn-out cells are replaced
everyday and you need proteins to do
this.
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Amino Acids
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Each protein is a different combination of
amino acids.
Body’s building blocks that make up proteins.
Some amino acids the body make up others
come from the food you eat.
Meat, fish, poultry, milk, cheese, and eggs are
examples of complete proteins.
Nuts, dry beans, grains are examples of
incomplete proteins. These can be combine to
make complete proteins. (Example beans &
rice make a complete protein)
Carbohydrates
Are the starches and sugars that give the body
most of its energy.
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Carbs include starches and sugars, however as our body
digests the starches and convert them to sugars, ultimately all
carbohydrates are forms of sugar by the time our body absorbs
them into the blood system.
Starches-oats, grains, rice, and wheat.
(bread, pasta, cereals, potatoes, corn, dry beans, nuts)
2.
Sugars- Natural –High in nutrients
(fruits, honey, and milk)
Sugars- Processed- Low in nutrients & energy.
(cake, ice cream, cookies, candy)
Sugar should be no more than 25% of calories
1.
..Carbs continued……
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Simple Carbohydrates
Are broken down quickly by the body to be used as energy.
Simple carbohydrates are found naturally in foods such as fruits,
milk, and milk products. They are also found in processed and
refined sugars such as candy, table sugar, syrups, and soft
drinks.
Complex Carbohydrates
Starches broken down into sugar when digested.
Breads, cereals, pasta, rice, dry beans, some vegetables (corn,
potatoes)
The majority of carbohydrate intake should come from complex
carbohydrates (starches) and naturally occurring sugars rather
than processed or refined sugars.
Fiber
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Is plant material that your body cannot digest.
 Almost all carbohydrates come from plant sources
which provide fiber.
 Fiber is not a nutrient.
 Eating fiber helps the body move food through your
digestive system. And eliminate waste. Reducing
diseases.
 High in fiber whole grains. (whole wheat, popcorn)
(Insoluble fiber helps move food through our body)
 Fruits & vegetables, especially those with edible skins,
stems, and seeds, also contain fiber. (Soluble fiber
helps reduce heart disease)
Fats
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Source of energy.
30 percent or less of your calories you consume
should come from fat, preferably unsaturated fats.
Fats contain twice as many calories as carbohydrates.
Your body relies on fat cells to store energy and to
help regulate body temperature.
Your skin need fat to stay smooth.
Your nervous system needs fat to work properly.
Fats also carry several vitamins needed by the body.
(Vitamin A and E)
Fats comes from both animal & plants.
Fats
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Source of energy.
30 percent or less of your calories you consume
should come from fat, preferably unsaturated fats.
Fats contain twice as many calories as carbohydrates.
Your body relies on fat cells to store energy and to
help regulate body temperature.
Your skin need fat to stay smooth.
Your nervous system needs fat to work properly.
Fats also carry several vitamins needed by the body.
(Vitamin A and E)
Fats comes from both animal & plants.
Fats continued…..
Saturated Fat- solid form at room temperature.
 Meat, egg yolks, cheese, and butter.
 Too much increases heart disease.
 Animal fats contain a waxy substance called cholesterol. You don’t need
to add cholesterol to your diet.
 Uses moderately.
Unsaturated Fat- come from plants in liquid form at room temperature.
 Vegetable oils, olive oil, canola oil.
Trans Fats
When food manufacturers turn liquid oils into solid ones through process
called hydrogenation.
 French fries, salad dressing, doughnuts, fried food.
Vitamins
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Vitamins are essential nutrients your body needs in
small amounts for various roles in the human body.
Vitamins are divided into two groups
1. water-soluble (B-complex and C)
2. fat-soluble (A, D, E and K)
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Unlike water-soluble vitamins that need regular
replacement in the body, fat-soluble vitamins are
stored in the liver and fatty tissues, and are
eliminated much more slowly than water-soluble
vitamins.
Vitamins
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Fat-Soluble Vitamins
Small amounts of vitamins A, D, E and K are needed to maintain good
health.
Foods that contain these vitamins will not lose them when cooked.
The body does not need these every day and stores them in the liver
when not used.
Most people do not need vitamin supplements.
Mega doses of vitamins A, D, E or K can be toxic and lead to health
problems.
Because fat-soluble vitamins are stored for long periods, they generally
pose a greater risk for toxicity than water-soluble vitamins when
consumed in excess. Eating a normal, well-balanced diet will not lead to
toxicity in otherwise healthy individuals. However, taking vitamin
supplements that contain mega doses of vitamins A, D, E and K may
lead to toxicity. Remember, the body only needs small amounts of any
vitamin.
Vitamins
Vitamin A
Fortified milk and dairy products, butter, whole
milk, cheese, egg yolk.
Helps keep skin healthy. Helps eyes adjust to
darkness. Protects linings of nose, mouth,
throat, and other organs from infection.
Carrots, leafy green vegetables, sweet potatoes,
pumpkins, winter squash., fruits.
Vitamin B
Whole grains and enriched breads and
cereals, pork, organ meats, dry beans,
peas
Helps carbohydrates, fats, and proteins
produce energy.
Vitamin C
Oranges, grapefruit, other citrus fruits,
berries, melon, broccoli, spinach, potatoes,
tomatoes, green peppers, cabbage
Helps the body fight infection. Helps
wounds heal. Helps keep gum healthy.
Vitamin D
Fortified milk, fish liver oil
Works with calcium to build strong bones
and teeth.
Vitamin E
Vegetable oil, salad dressing, margarine,
grains, fruits, some vegetables
Keeps oxygen from destroying other
nutrients and cell membrances.
Vitamin K
Green leafy vegetables, egg yolks.
Helps blood clot.
Minerals
Calcium
Milk, Cheese, Yogurt, Green
Leafy Vegetables, Fish with
edible bones.
build strong bones.
Fluoride
Drink Water.
Strong Teeth.
Iron
Meat, Liver,eggs, dry beans,
dried fruits, whole grains and
bread, cereals, spinach
Helps blood carry oxygen.
Magnesium
Nuts, peanut butter, dry beans,
and peas, fish, milk, bananas
Helps muscle contract.
Phosphorous
Milk, yogurt, cheese, egg yolk,
meat, fish, poultry
Helps keep bones strong
and produces energy.
Potassium
Orange juice, bananas, meat,
nuts, dried fruits
Helps regulate body fluids.
Sodium
Table salt, cured meats,
pickles, many processed foods
Helps regulate body fluids.
Zinc
Meat, Organ meats, eggs,
poultry, seafood, cheese, milk
Heals wounds
Milk
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It contains no additives, artificial colorings or
preservatives - and is packed with vitamins
and minerals.
 It provides a unique blend of protein,
magnesium, potassium and B-vitamins, not to
mention the calcium required for bones.
 (3) 8 ounce glass a day.
Osteoporosis
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A condition in which bones gradually
lose their mineral content and become
weak and brittle.
Water
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Can’t live without.
Water helps regulate your body
functions and carries nutrients to
body cells.
Aids in digestion, removes waste,
and helps control your body
temperature.
Lost through perspiration and urine
must replace it.
8 glasses a day!!!
Calories
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1.
A unit used to measure the energy
used by the body and the energy that
food supplies.
Hunger is a physical need to eat. It tells
your body it is time to eat. But, it does
not tell you what to eat.
Super Size Me!
Show Video: Super Size Me.
Does size really matter?
 What’s is a Healthy Portion?
 What is a serving size?
 Does my plate size matter?
 Plate Pyramid ?
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Portions
One Serving:
 Meat portion = 3 oz. serving (palm)
 Fruit portion = cup or medium size (fist)
 Vegetables = as much as you want.
 Grains = ½ cup
 Fats = Tablespoon (thumb)
 Cheese= ounce (walnut)
 Milk= 6-8 8 ounces serving per day
rapid bone growth during adolescence (12-19)
Snacks
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3 snacks a day.
Consume very little empty calorie (no nutrient) or eat low calorie snacks.
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Between breakfast, lunch, and dinner.
No snacks after 7:00 PM.
Don’t snack when you’ve bored.
Munch snack-size portions.
Make snacks a part of your daily meal plan.
Turn the television/computer off while snacking.
Avoid eating's snacks one hour before meals.
Plan ahead and try to keep nutritious snacks on
hand!!!
Eating Out
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Eat only until your feel satisfied.
Most portions sizes are larger than a serving.
Bring leftovers home.
Select dishes low in fat, sugar, salt, and
calories.
Choose nutrient-dense dishes.
Remember sauces and salad dressing add
calories.
Limit the number of treats you allow yourself.
Choose food from all food groups.
What Is Healthy Eating?
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As a guide, these are all considered to be examples of healthy eating:
Eating on a regular basis, generally 3-6 times a day
Starting your day with breakfast
Limit junk food
Limit processed food
Eating mostly a vegetarian diet
Eat a variety of different foods
Limit sweets or other sugary foods
Ensuring a good balance of carbohydrates, proteins and fats
Controlling calories to avoid weight gain –manage your weight
Eating fresh fruits and raw or partly cooked vegetables
Limiting red meat
Avoid saturated fat & trans fats
Not eating late at night
Eating at least 5 portions of fruits and vegetables each day
Limit salt
Limit alcohol
Preparing meals from fresh ingredients
Not relying on bread (or any other staple) for most energy
Be Choosy about carbohydrates
Nutrition Labels- Activity 3
Bring your favorite food’s empty box,
wrap or container with nutrition label on
it.
 How do you read a nutrition label?
 What is serving size?
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What Are Empty Calories?
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Bruce Lee advised that we should avoid eating empty calories to
help lose fat and gain muscle.
Foods that contain empty calories are simply those that contain a
lot of energy but little nutrition. This generally includes foods
containing processed carbohydrates and processed fats.
Bread, pasta and rice are all relatively empty calories, with white
bread possibly being the worse.
Nutrient-dense food such as fruit and vegetables be substituted
for empty-calorie food.
Typical foods containing empty calories are cakes, biscuits, white
bread and other sugar / refined flour based products.
Shopping List - Activity 4
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Collect three grocery store flyers to work with.
Make a Healthy Shopping List.
For a family of four.
Your budget is $150.00.
Make a chart of your three meals for each day
and 3-5 snacks per day.
List each item and how much it cost.
You may use coupons to save money.
Body Mass Index (BMI)
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What your Body Mass Index (BMI)?
What percentage of your weight is fat?
What’s your Body shape?
 What is obesity?
 What is Sedentary?
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