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Nutrition – Chapter 4, Lesson 3 Creating a Healthy Eating Plan (pp.116-121) – Chapter 4, Lesson 4 Digestion and Excretion (pp. 122-127) – Chapter 4, Lesson 5 Body Image and Healthy Weight (pp. 128-130) – Chapter 4, Lesson 6 Maintaining a Healthy Weight (pp. 131-135) Nutrition Description – This unit will focus on making healthful food choices at and away from home. Students will participate in class discussion and activities that cover topics such as media messages, fast food choices, and social and cultural influences. Nutrition Essential Questions 1. What is the right weight for me? 2. What is the importance of energy balance? Nutrition Enduring Understanding 1. Being overweight or underweight can be unhealthy. 2. Your weight is affected by the amount of calories you consume and use for energy. 3. A healthy weight can help you avoid many serious health problems. Nutrition Vocabulary Anorexia Nervosa Binge Eating Body Mass Index Bulimia Digestion Digestive System Eating Disorders Enzyme Excretion Excretory System Healthful Eating Habits Tips for creating healthful eating habits include: Eat a variety of food from all the food groups in the recommended amounts. Pay attention to your portions. Keep the amount of high-fat or sugary foods to a minimum. Don’t skip meals. Begin the Day with a Healthful Breakfast By the time you wake up in the morning, you may have gone 10 to 12 hours without eating. If you start your day with a healthful breakfast, you will have energy for later in the day. Begin the Day with a Healthful Breakfast Eat foods that are high in complex carbohydrates – Oatmeal with fruit and milk, or eggs and toast Consider a bean burrito – Beans are high in protein and fiber Drink a glass of low-fat milk and orange juice Take breakfast with you if you are in a hurry – String cheese, yogurt, fruit, whole-grain bagel Packing a Healthful Lunch If you eat a sandwich, use whole-grain bread Consider a salad and choose fat-free dressing Cheese sticks or yogurt will give you protein and calcium A cereal bar will give you carbohydrates Eat fruit Drink unsweetened fruit juice or bottled water Smart Snacking When snacking, choose foods that are nutrient dense. Nutrient dense Having a high amount of nutrients relative to the number of calories You can tell if a snack is nutrient dense by looking at the MyPlate food groups. Keeping Foods Safe Keep your hands, utensils, and surfaces clean. Separate raw, cooked, and ready-to-eat foods. Serve safely. Cook foods thoroughly. Follow directions. Chill when necessary. When in doubt, throw it out. How Your Body Digests Food Digestion begins in your mouth. digestion The process by which the body breaks down food into smaller pieces that can be absorbed by the blood and sent to each cell in your body How Your Body Digests Food Food is processed in your body by the digestive system. digestive system The group of organs that work together to break down foods into substances that your cells can use The Meaning of Digest The word digest comes from a Latin word meaning “to separate.” Where Does Digestion Begin? When you crush food with your teeth, saliva mixes with the food. Amylase, an enzyme in saliva, begins breaking down carbohydrates in the food. saliva A digestive juice produced by the salivary glands in your mouth enzyme A substance that aids in the body’s chemical reactions Where Does Digestion Begin? Your Digestive Organs After you swallow, food moves into your esophagus, then into your stomach, then into the small intestines. small intestines A coiled tube from 20 to 23 feet long, in which about 90 percent of digestion takes place Your Digestive Organs The liver and pancreas are two important organs in the digestive system. liver A digestive gland that secretes a substance called bile, which helps to digest fats pancreas A gland that helps the small intestine by producing pancreatic juice, a blend of enzymes that breaks down proteins, carbohydrates, and fats Your Digestive Organs The colon is the last stop for solid food the body can’t digest. colon A tube five to six feet in length that plays a part in both digestion and excretion Any water, vitamins, minerals, and salts left in the food mixture are absorbed by the colon. Removing Wastes Excretion is a process of the excretory system. excretion The process the body uses to get rid of waste excretory system The group of organs that work together to remove wastes The excretory system also controls the body’s water levels. Removing Wastes The kidneys help in the production of red blood cells and the regulation of blood pressure. kidneys Organs that remove waste material, including salts, from the blood The bladder stores urine until it is ready to be passed out of the body. Removing Wastes Your body’s solid wastes are called feces, which are stored in the colon until that organ becomes full. Strong muscles in the wall of the colon begin to contract, which is a signal that the colon must be emptied. Caring for Your Digestive and Excretory Systems Tips for Caring for Your Digestive and Excretory Systems Eat a balanced diet with low-fat, high-fiber foods Drink plenty of water. Brush your teeth at least twice a day, floss, and get dental checkups twice a year. Get regular physical activity. The USDA’s MyPlate Good nutrition allows your body to grow and function in a healthy way. nutrition The process of taking in food and using it for energy, growth, and good health The USDA’s MyPlate The USDA created the MyPlate food guidance system to help you make healthful food choices. MyPlate food guidance system A guide for developing a healthful eating plan http://www.choosemyplate.gov/ How to Meet Your Nutrient Needs MyPlate makes recommendations on calorie consumption. calorie A unit of heat that measures the energy available in foods The MyPlate suggestions are based on your age, gender, and level of physical activity. How to Meet Your Nutrient Needs How Many Calories Do You Need? Gender/Age Females, Age 9–13 Males, Age 9–13 Sedentary Lifestyle Moderately Active Lifestyle Active Lifestyle 1600 calories per day 1200 calories per day 2200 calories per day 1800 calories per day 2000 calories per day 2600 calories per day How to Meet Your Nutrient Needs What Are Your Food Group Needs Based on Calories? Your Calorie Level 1600 1800 2000 2200 2400 2600 Fruits 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups Vegetables 2 cups 2.5 cups 3 cups 3 cups 3 cups 3.5 cups Grains 5 ounces 6 ounces 6 ounces 7 ounces 8 ounces 9 ounces Meat and Beans 5 ounces 5 ounces 5.5 ounces 6 ounces 6.5 ounces 6.5 ounces Milk 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups Oils 5 tsp. 5 tsp. 6 tsp. 6 tsp. 7 tsp. 8 tsp. Extra Calories 132 195 267 290 362 362 Eat a Variety of Foods You can’t get all the nutrients your body needs from just one food group. Try to get 45 to 65 percent of you food calories from carbohydrates, especially from low-fat, nutrient-rich foods. Influences on Food Choices Influences on Food Choices Look Feel Smell Taste Familiarity Culture Peers Land Climate Local Agriculture Media Cost Convenience Getting the Nutrition Facts Activity • You have been hired by a nutritional company to examine what kids are eating . Your role is to record everything you eat for breakfast, lunch, dinner and snacks for TWO days. They are looking at calorie totals, fat totals, carbohydrate totals, protein totals, and two vitamins. ChooseMyPlate.gov is where you will complete this task. • Keep Track of what you eat by writing the foods you eat on the myplate picture in the correct food groups for day 1 and day 2. Do this before you enter your day of food for both days on choosemyplate.gov (keep this and turn it in with the assignment, each day has one plate worksheet) Make sure to enter Day 1 online, then Day 2 online on different days; otherwise you will not have two separate days to print out. You have to print the day you enter the meals for that day’s nutrient intakes. If you do not have access to the internet at home, please let me know I will arrange time for you to use a school computer How to Track a Meal • • • • • • • • • • • • • • • • • • Go to ChooseMyPlate.gov On the right hand side in the blue box click on analyze my diet Next click on assess your food intake Log in by creating an account, it is free and easy Then click save Next click proceed to food intake Enter food items by searching and then clicking on the food and the add button After the food is added click select quantity under the food item On the next screen go to the drop down bar and click the serving size you ate Next to it is a small box labeled serving number: add the number of servings you ate Next click enter food Keep entering your foods until the whole day is put in Then click save and analyze for day 1 Then click the box that says nutrient intakes Click file, then print so that you have the page for day 1 to turn in Look at the day and highlight the number of calories, fat, carbohydrates, protein, and pick two vitamins. You will have to enter day 1 and day 2 on different days online to get both print outs…if you enter it all in one day you will only have one print out. Turn in: Day 1 nutrient intakes, Day 2 nutrient intakes and both myplate hand tracking tools. Lunch Analysis Rubric You have been hired by a nutritional company to examine what kids are eating for lunch. Your role is to record everything you eat for breakfast, lunch, dinner and snacks for two days. They are looking at calorie totals, fat totals, carbohydrate totals, protein totals, and vitamins. Choosemyplate.gov is a source to help you accomplish this task. You will present your research to the “nutritional company”. 1. 2. 3. 4. 5. 6. 7. Completed two days analyzing school lunch _____/30 Calorie totals are present for each day _____/8 Fat totals are present for each day _____/8 Carbohydrate totals are present for each day _____/8 Protein totals are present for each day _____/8 AT LEAST TWO vitamins are present for each day _____/8 All foods eaten are listed for each day on myplate worksheet _____/15 (Day 1 sheet filled out and Day 2 sheet filled out) TOTAL _____/85 Nutrition • Considering Food Choices Body Image Body image can be influenced by the attitudes of family and friends and images from the media. body image The way you see your body Trying to change your weight in extreme ways can damage your health and be life threatening. How to Develop a Positive Body Image Accept yourself. Remember that your growth stage affects your body shape. Set reasonable goals to gain or lose weight. Finding Your Healthy Weight Range The Body Mass Index (BMI) can tell you if your weight is within a healthy range. Body Mass Index A method for assessing your body size by taking your height and weight into account Finding Your Healthy Weight Range Calculating BMI 1 Multiply your weight in pounds by 0.45. 2 Multiply your height by inches by 0.025. Square the result. 3 Divide your answer in step 1 by the answer in step 2. Finding Your Healthy Weight Range Nutrition Eating Disorders The Benefits of a Healthy Weight Being within a healthy weight range is important for wellness and helps you have a positive body image. The Benefits of a Healthy Weight Being Overweight Being Underweight Increases risk of: Increases risk of: • • • • • • • • • High blood pressure Cardiovascular disease Type 2 diabetes Cancer Bone and muscle damage Slow development Fatigue Immunity problems Moodiness Eating Disorders People who feel bad about themselves or are depressed are more likely to develop eating disorders. eating disorders Extreme eating behaviors that can lead to serious illness or even death If you think that someone you know has an eating disorder, discuss this with an adult whom you trust. Anorexia Nervosa People with anorexia nervosa believe they are overweight even if they are very thin. anorexia nervosa An eating disorder in which a person strongly fears gaining weight and starves herself or himself Anorexia can cause blood pressure to drop and heart damage. Bulimia Nervosa People with bulimia nervosa may purge themselves by throwing up, using laxatives, or over exercising. bulimia nervosa An eating disorder in which a person repeatedly eats large amounts of food and then purges Bulimia can damage the colon, liver, kidneys, esophagus, and teeth. Binge Eating Binge eating is also called compulsive overeating. binge eating A disorder in which a person repeatedly eats too much food at a time Binge eating can lead to weight gain, heart disease, diabetes, and some types of cancer. Calories and Weight The Weight-Loss Energy Equation 1 pound = 3,500 calories To lose 1 pound in two weeks: • Eat 250 fewer calories a day OR • Burn 250 extra calories a day through physical activity 250 calories x 15 days = 3,500 calories day Tips for Maintaining a Healthy Weight Balance the calories you eat with the calories your body burns. Choose healthful foods and stay physically active. Drink plenty of water. Eat larger servings if you need to gain weight. Eat smaller servings if you need to lose weight. Only eat when you are hungry. Chew food thoroughly. Avoid fad diets. Use the MyPyramid as your guide. Nutrition Labels Nutrients What Nutrients Do You Need? Your body needs the nutrients in food to perform the activities of daily life. nutrients Substances in foods that your body needs to grow, have energy, and stay healthy Six Types of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water Carbohydrates Your body uses carbohydrates as its main source of energy. carbohydrates The starches and sugars found in foods Two Types of Carbohydrates Simple Complex Carbohydrates Some fiber is found in the tough, course part of plant foods such as the bran in whole-grain wheat and oats. fiber A complex carbohydrate that the body cannot break down for energy Proteins Proteins are made up of compounds called amino acids. proteins The nutrient group used to build and repair cells Two Types of Proteins Complete Incomplete Fats Fats help build and maintain your cell membranes fats Nutrients that promote normal growth, give you energy, and keep your skin healthy Fats carry vitamins A, D, E, and K to all parts of the body. Fats Saturated fats are found in meat, poultry, butter, and other dairy products. saturated fats Fats that are usually solid at room temperature Over time, eating too many saturated fats can increase the risk of heart disease and other diseases. Fats Your body makes two types of cholesterol. cholesterol The waxy, fat-like substance that the body uses to build cells and make other substances Two Types of Cholesterol HDL (“good”) LDL (“bad”) Fats Blood levels of LDL cholesterol can rise if you eat too much trans fat, or trans fatty acids. trans fatty acids A kind of fat formed when hydrogen is added to vegetable oil during processing Vitamins Some vitamins help your body fight disease, while others help your body produce energy. vitamins Compounds that help to regulate body processes Vitamins are either fat-soluble or water soluble. Minerals Minerals are important to your health. minerals Substances the body uses to form healthy bones and teeth, keep blood healthy, and keep the heart and other organs working properly Minerals Mineral What It Does Where to Find It Iron Helps make red blood cells Meat, poultry, beans Calcium Milk, cheese, and other dairy products Phosphorus Helps build teeth and bones and keeps them strong Potassium Sodium Chloride Helps maintain the body’s fluid balance Bananas, cantaloupe, fish, vegetables, meats such as chicken and turkey Magnesium Water A person can only live about one week without water. Carries nutrients to your cells Helps your body remove waste Water Helps you digest food Helps regulate your body temperature Guidelines for Good Nutrition The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services have developed the Dietary Guidelines for Americans. Make Smart Food Choices Eat a variety of nutritious foods every day. Choose to eat fruit instead of drinking fruit juices. Vary your vegetables and eat more of them. Half of the grains you eat should be whole grains. Eat enough calcium-rich foods. Eat a variety of protein-rich foods. Go easy on foods that are high in saturated fats. When you eat meat, choose lean cuts and dishes that are baked, broiled, or grilled. Avoid Too Much Sugar and Salt Too Much Sugar… • Fills you up an makes you less likely to eat healthy foods • Promotes tooth decay • Is stored as fat, causing weight gain Too Much Salt… • Can increase blood pressure Reading Ingredients Lists Keep this in mind: Corn syrup, dextrose, and sucrose are all types of sugar. If they are among the first three items in a product’s ingredients list, the amount of added sugar is high. Nutrition Day 9 Discuss Calorie King/ My Plate homework – Why do you think the U.S. government requires a Nutrition Facts label on packaged foods? – How does choosing healthful foods show that you are taking responsibility for personal health behavior? – Why do you think it is often said that breakfast is the most important meal of the day? Nutrition Review Students will know: Benefits of a Healthy Weight Importance of Nutrients to Good Health USDA Tips on Healthful Eating Steps to Keeping Food Safe Content-specific Vocabulary (see vocabulary list) Students will be able to: Calculate total caloric intake for a day. Identify nutrient-rich foods. Design a dietary plan which is suitable their energy needs. Practice steps to keeping food safe.