Download NutritionLesson

Nutrition
What Nutrients Do You Need?
 Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water
Carbohydrates
 Starches and sugars found in foods
Examples: Potatoes, bread, noodles, etc.
 Types:
 Simple- sugars
 Complex- Starches, made of many sugars
Proteins
 Used to build and repair cells
 Amino acids: make up of protein.
 Complete protein- contains all essential amino acids, which
our body cannot create.
Found in meat, fish, eggs, dairy
 Incomplete proteins- do not have enough of one or more of
the essential amino acids.
Found in must plant proteins.
 Plant-based foods such a beans and rice can meet amino
acid needs for vegetarians.
Fats
 Promotes normal growth, gives you energy, and
keeps your skin healthy.
2 Types:
 Saturated fats- fats that are usually a soild at room
temperature.
Found in meat, poultry, butter, other dairy
products.
Eating a diet high in saturated fats can increase risk
of heart disease.
Fats
 Unsaturated fats- fats that are usually liquid at
room temperature.
Found in plant-based foods.
Eating mostly unsaturated fats and less total fat can help
lower your risk of diseases, like heart disease.
 Cholesterol- waxy, fat-like substance that the body uses
to build cells and make other substances.
 “Good” HDL cholesterol- helps protect against heart
disease.
 “Bad” LDL cholesterol- sticks to walls of blood vessels,
risk of heart disease. Eating high LDL levels also
increases with high in take of trans fatty acids
Vitamins
 Compounds that help to regulate body processes
 Fat-soluble- dissolve in fat and can be stored in the body.
[Vitamin A, D, E, K]
 Water-soluble- dissolve in water [Vitamin C, B]
The body needs continuous supply of these because it cannot
store many of them.
Minerals
 Substances the body uses to form healthy bones
and teeth, keep blood healthy, and keep heart and
organs working properly.
Examples:
 Calcium, magnesium, phosphorous- helps keep
teeth and bones strong
 Potassium- helps you maintain fluid balance in
your body
 Iron- helps you make red blood cells
Water
 Essential in all body functions.
 Carries nutrients to cells, regulates body temperature, and
helps you digest food and remove waste.
Making smart choices
 We want to eat a variety of nutritious foods everyday.
 Fruits and Vegetables
 Whole grains
 Protein and dairy low in fat
 Avoid added sugars and salt
 Stored as fat when not used for energy
 Causing weight gain
 Bad for teeth
 High blood pressure
 Balance food and physical activity
 Try to match physical activity with the amount of food you eat
Aim for the daily amount of physical activity: 60 minutes of
moderate activity each day
Nutritional Facts
 All packaged foods have a Nutrition Facts label that tells us
the nutritional value of one serving of the product
 This can be used to help us make better choices about what
we eat
 Pay attention to the serving size, it is not always one.
 The percentages on the label are the percent of your Daily
Value for that key nutrient. Based on a 2000 calorie diet.
MyPlate
 The new MyPyramid
 Illustrates the 5 food groups that are the building blocks of a
healthy diet with a familiar image, a place setting for a meal.
Recommended Daily Value
 Fruit
 Girls = 1 ½
 Boys = 1 ½ -2
 Vegetables
 Girls = 2- 2 ½
 Boys = 2 1/2 - 3
 Grains
 Girls = 6 ounces
 Boys = 8 ounces
 Protein
 Girls = 5 ounces
 Boys = 5-6 ounces
 Dairy
 Girls & Boys = 3 cups
How to meet your nutrient needs
Calories (p. 112)
 A measuring tool for the carbs, protein, and fats a food
contains.
 Calories are energy for our body
 How many calories do you need?
 If you are active the usual recommendation is 2000 calories
per day
 Be careful of empty calories from solid fat and added sugars.
Using MyPlate
Calculating calories
 Three energy nutrients: Carbohydrate, protein, & fat.
 We use the amount of grams of these nutrients in our food to
calculate the amount of calories it contains
 Carbohydrates = 4 calories/gram
 Proteins = 4 calories/gram
 Fats = 9 calories/gram
Carbs = 26g
26 x 4=
104 cal/g
Protein = 4g
4x4=
16 cal/g
Fat= 14g
14 x 9 =
126 cal/g
Physical Activity
 Balance food and physical activity
 Try to match physical activity with the amount of food you
eat
Aim for the daily amount of physical activity: 60 minutes of
moderate to vigorous activity each day
BMI
p130
 Body mass index
BMI= ((weight in pounds) / (height in inches x height in inches)) x 703
 Underweight = less than 18.5 kg/m2
 Healthy weight = 18.5 to 24.9 kg/m2
 Overweight = 25.0 to 29.9 kg/m2
 Obese = 30.0 kg/m2 or greater
Healthy Weight
p. 131
 Overall wellness
 Positive body image
 Being overweight increases our risk of serious
health problems like
 High blood pressure
 Type 2 diabetes
 Cardiovascular disease
 Cancer
 Being underweight is also unhealthy. Causing slow
development, low energy, weak immune system.
Calories in(food) vs.
Calories out (activity)
 3500 calories = 1 pound
 Burning or not taken in 500 calories per day (allowing only
1500 calories per day) can result in losing 1 pound in a week
 Or 250 less calories per day for two weeks.
 Weight loss should be gradual
Eating disorders
 Extreme eating behaviors that can lead to serious illness or
death.
 Anorexia nervosa:
 When a person strongly fears gaining weight and starves
themselves
 Signs/symptoms
 Restricting foods
 Distorted body image
 Lose 15-20% of ideal body weight
 Obsessed with desire to be thin
 Possible hair loss, brittle bones, organ damage, and death
Eating disorders
Bulimia nervosa:
 When a person repeatedly eats large amounts of
food and then purges
 Signs/symptoms:
 Purge foods typically with laxative abuse or vomiting
 Appear to be a normal weight
 Possible tooth erosion, and esophagus/stomach
problems
 Often visit restroom after eating large quantities
 Loss of period
 Loss of mineral potassium
Eating disorders
Binge eating or compulsive eating:
 Disorder in which a person repeatedly eats too
much food at one time
 Signs/symptoms:
 Regularly eat larger quantities of food at one time
 Eat quickly until uncomfortably full
 Typically weigh >30% or more of ideal body weight
 Lack of control over eating habits and exercise
 Possible effects are weight gain, high blood pressure,
heart disease, & type 2 diabetes
Avoidant/Restrictive Food Intake
Disorder (ARFID)
 More that just “picky eating” but struggling with eating as a whole
and as a result not eating enough to keep a healthy body weight.
 Types of eating problems that might be considered ARFID:
 Difficulty digesting certain foods
 Avoiding certain colors or textures of food
 Eating only very small portions
 Having no appetite
 Being afraid to eat after an episode of choking or vomiting
 Causes them to not get enough nutrients in their diet and not
develop properly or lose weight
 May lead to anorexia or bulimia