* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download Body Composition
Survey
Document related concepts
Gastric bypass surgery wikipedia , lookup
Food choice wikipedia , lookup
Waist–hip ratio wikipedia , lookup
Obesity and the environment wikipedia , lookup
Fat acceptance movement wikipedia , lookup
Overeaters Anonymous wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Adipose tissue wikipedia , lookup
Abdominal obesity wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Human nutrition wikipedia , lookup
Childhood obesity in Australia wikipedia , lookup
Transcript
Making Healthy Choices Why Should You Care?? In the past 30 years, the prevalence of overweight and obesity has increased sharply for children. (CDC , 2007) 5.0% to 13.9% aged 2–5 6.5% to 18.8% aged 6–11 5.0% to 17.4% aged 12–19 At risk for: Heart disease High blood pressure Diabetes Arthritis-related disabilities Cancer Osteoporosis (CDC, 2007) Coronary heart disease -# 1 cause of death in the United States. (American Heart Association, 2008) The estimated total cost of obesity in the United States in 2000 was about $117 billion. (CDC, 2007) Why Should You Care? The choices you make as a teenager could create habits for the rest of your life. Lowering your risk of developing other health conditions that threaten your life as you age. Eating a variety of healthful foods can avoid unhealthful weight gain and diseases such as type 2 diabetes. Eating healthy can provide a better quality of life. Nutrition The process by which you consume and use food. Nutrient A substance in food that helps with body process. Six Nutrients Functions Source Calories Energy is measured in calories. A unit of energy produced by food is a calorie. One pound of fat is equal to about 3500 calories. 1gram of Protein = 4 calories 1gram of Carbohydrates = 4 calories 1gram of Fat = 9 calories Balance food calories with physical activity level 100 extra calories per day 10 pounds weight gain per year Proteins This nutrient is needed for growth, and to build and repair body tissues. Excess protein is burned as energy or stored as fat. Two types of Proteins: Complete Energy & Incomplete Complete Protein: A protein that contains all the essential amino acids. Sources: meat, fish, poultry, milk, yogurt, & eggs. Amino Acids Amino Acids are building blocks that make up proteins. Your body needs 20 amino acids to function properly. Your body can produce only 11 of these amino acids. The 9 amino acids the body cannot produce are essential amino acids. Proteins Incomplete Proteins: are proteins that come plant sources that do not contain all of the essential amino acids. Three Categories: 1. Grains: whole grains, pastas & corn. 2. Legumes: dried beans, peas &lentils. 3. Nuts/ Seeds Soybeans are the only plant food that provide all 9 essential Amino Acids. Carbohydrates Energy Main source of energy. Excess carbohydrates are stored as fat. Two types of Carbohydrates: Complex: Slow rate of energy. Sources: bread, pasta, vegetables Simple: Sugars that enter the bloodstream rapidly and provide quick energy. Sources: fruits, honey, milk, processed sugar Fiber Part of grains and plant foods that cannot be digested is called fiber (aka: Roughage) Two types of fiber: Soluble & Insoluble Soluble Fiber reduces cholesterol. Sources: oatmeal, beans & barley Insoluble Fiber helps the digestive tract which helps prevent constipation & other intestinal problems by binding with water. Sources: wheat, leafy vegetables & fruits Lipids / Fats Energy Help the body store and use vitamins and provide energy. Help surrounds and cushions internal organs. Provide taste and texture Help maintain body heat, maintain an energy reserve and build brain cells and nerve tissues. Lipids / Fats Types of Fat: Saturated & Unsaturated Saturated fat: Fat found in dairy products, solid vegetable fat and meat and poultry. Solid at room temperature Contribute to the level of cholesterol Cholesterol is fat like substance made by the body and found in certain food (dietary cholesterol). Lipids / Fats LDL Low-density lipoprotein Bad form Deposits cholesterol on the walls of blood vessels Low fat diets lower LDL HDL High-density lipoprotein Good form Removes cholesterol from cells Brings to liver and intestines to be recycled or eliminated Exercise raises HDL Lipids / Fats Unsaturated: comes from plant products and fish. Usually liquid at room temperature. Two types of unsaturated fat: Polyunsaturated fat & Monounsaturated fat Poly: Sunflower, Corn & Soybean oils. Mono: Olive & Canola oils. Lipids / Fats Trans-fatty acids: Are formed when vegetable oils are processed into solid fats, such as margarine or shortening. Hydrogenation Increases shelf life Less greasy Cookies, crackers, snack foods What to look for “partially hydrogenated vegetable oil” or “vegetable shortening” Vitamins Nutrients that help the body use carbs, proteins and fats. Provide no energy to body directly, but help unleash energy stored in carbs, proteins and fats. Vitamins Two types of vitamins: Fat-soluble / Water-soluble Fat-soluble vitamin: a vitamin that dissolves in fat and can be stored in the body. 4 fat-soluble vitamins: A, D, E and K. Water-soluble vitamin: a vitamin that dissolves in water and cannot be stored by the body in significant amounts. Vitamins C and B complex Minerals Nutrients that regulates many chemical reactions in the body. Two types of Minerals: Macro: Required in amounts greater than 100mg. Examples: Macro / Trace Calcium, Sodium, Magnesium, Potassium Trace: Required in very small amounts. Examples: Iron, Zinc Water This nutrient is involved with all body processes. Makes up the basic part of the blood Helps with waste removal Regulates body temperature and cushions the spinal cord and joints. Water Water makes up more than 60 % of body mass. Help carry nutrients to all body cells and waste products from the cells to the kidneys. Leaves the body in the form of perspiration or urine. The body can only go without water for about 3 days. Water Dehydration: is caused by a lack of water intake, a dry environment, fever, vomiting or diarrhea. Common signs: Fatigue, dry mouth, dizziness……. Drink an adequate amount of water a day: have a water bottle (1liter ?) eating water-rich fruits and vegetables taking drinks from the water fountain Nutrition Nutritional Facts Nutritional Facts How many servings are in this package? If the entire package was eaten how much carbohydrates would this food provide? The Percent Daily Values on food labels are based on a diet of _______ per day. History of USDA’s Food Guidance Food for Young Children 1992 1916 1940s 1970s 2005 1950s-1960s Body Composition WHAT IS Body Composition Body Composition: The % of body fat to lean body mass in the body. Percent Body Fat: Another term for body composition. Hydrostatic Weighing : A scientific method for determining body composition that uses the principal of water displacement; the difference between body weight measured on land and in a tank of water. Three Body Types Ectomorph: Body type is characterized as low percentage of body fat, small bone size and small amount of muscle mass and size. Mesomorph: Body type is characterized as low to medium percentage of body fat, medium to large bone size and large amount of muscle mass and size. Endomorph: Body type is characterized as high percentage of body fat, large bone size and small amount of muscle mass and size. Three Body Types Ectomorph Mesomorph Endomorph Why is Body Composition Important Your body is made up of water, fats, proteins, carbohydrates and various vitamins and minerals. If you have too much fat — especially if a lot of it is at your waist — you're at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes. That increases your risk for heart disease and stroke. How To Measure Body Composition To calculate your exact BMI : multiply weight (150lbs in pounds) by 703=105450 divide by your height in inches (5’8”) 68” =1550.7 then divide again by your height in inches. =22.8 BMI Eating Disorders A mental disorder in which a person has a compelling need to starve, to binge, or to binge and purge. Binge Eating Disorder An eating disorder in which a person cannot control eating and eats excessively. Anorexia A life-threatening eating disorder in which a person starves himself or herself and weighs 15 % or more below desirable weight. Anorexia Weight loss because of too much dieting. Too much exercise. Tiredness and low energy. Obsession with food, calories, recipes, complaining of being "too fat", even when thin. Guilt or shame about eating. Depression, irritability, mood swings. Signs of vomiting, laxative abuse, diet pills & irregular menstruation. Bulimia An eating disorder in which a person binges and purges. Steroids For Guys For Girls •Baldness •Development of breasts •Painful erections •Shrinkage of testicles •Loss of function of testicles •Growth of facial and body hair •Deepened voice •Breast reduction Steroids Signs of Steroids: Mood swings– calm one minute, total rage the next Acne on back Violent, combative behavior towards friends and family