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Transcript
Nutrition High school students are increasingly in control over the decisions that influence your health and wellness, and the behaviors you learn throughout your childhood and young adulthood will carry on into your adult lives. Teens who are overweight or obese are more likely to be overweight and obese as adults, putting them at risk for chronic diseases such as hypertension, heart disease, and diabetes. While the decision to choose a healthy lifestyle is ultimately up to the individual, this unit will provide you with the information you need to make knowledgeable and responsible choices. The Problem… About half of all American adults—117 million individuals—have one or more preventable, chronic diseases that are related to poor quality dietary patterns and physical inactivity, including cardiovascular disease, hypertension, type 2 diabetes and diet-related cancers. More than two-thirds of adults and nearly one-third of children and youth are overweight or obese, further exacerbating poor health profiles and increasing risks for chronic diseases. On average, the U.S. diet is low in vegetables, fruit, and whole grains, and high in sodium, calories, saturated fat, refined grains, and added sugars. Under consumption of the essential nutrients vitamin D, calcium, potassium, and fiber are public health concerns for the majority of the U.S. population, and iron intake is of concern among adolescents and premenopausal females. Nutrition: Study of what people eat and of eating habits and how these affect their health The Foods You Choose How do these factors influence your decisions? Personal Preferences Cultural Background Time and Convenience Friends The Media Complete Personal Inventory: Food Choices Nutrients Nutrients are substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. 6 NUTRIENTS!!!! Carbohydrates Fats Proteins Vitamins Minerals Water Energy Nutrients Why do we need energy? Your body needs energy for everything you do: running, playing an instrument, even sleeping. You need energy to maintain your body temperature and keep your heart beating Energy nutrients provide calories Energy nutrients include carbohydrates, proteins and fats in the form of calories. Calorie: unit for the amount of energy released when nutrients are broken down Energy Nutrients: Carbohydrates Two Types: Simple – Refined Grains Complex – Whole Grains Simple Carbohydrates “Refined Grains” Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Examples: Sugars that naturally occur in fruits, vegetables and milk, white flour, de-germed cornmeal, white bread, and white rice Added sugars to manufactured foods such as cookies, candies, soft drinks Complex Carbohydrates “Whole Grains” Contain the entire grain kernel ― the bran, germ, and endosperm Complex carbohydrates take longer for your body to metabolize than simple carbohydrates Two Types: Starches & Fiber Starches: found in plant foods, such as potatoes, grains, brown rice, oatmeal, corn, and wheat products Complex Carbohydrates Fiber: a type of complex carbohydrate that cannot be broken down by the body so it passes through your body without being digested (25 mg per day) Benefits of a high fiber diet include: Helps prevent constipation May reduce risk of colon cancer May help prevent heart disease Fiber is found in whole grain breads and cereals, vegetables, fruits, nuts, beans and seeds Fats Fats supply your body with energy, form your cells, maintain body temperature, and protect your nerves. Two Types: Saturated and Unsaturated Fats Unsaturated Fat aka “Good Fat” Important for cardiovascular health & can help fight heart disease Found in plant products Monounsaturated & Polyunsaturated fats (oils) Saturated Fats aka “Bad Fat” Too much can lead to cardiovascular disease Solid at room temperature Found in animal fats, lard, and dairy products Proteins Proteins most important function is their role in the growth and repair of your body’s tissues All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. Milk is also part of the Dairy group. Proteins Proteins are made up of amino acids There are 20 different amino acids; 9 are essential, meaning you must get them in your diet, the other 11 your body can manufacture from your diet Complete Proteins: contain all 9 essential amino acids Meats & fish Incomplete Proteins: Lacks 1 or more of the essential amino acids Plant sources, such as beans Vegetarian, Vegan & Protein Someone who does not eat meat, poultry, fish, eggs or dairy products… Foods that are a good source of protein… Green peas, quinoa, nuts and nut butter, beans, chickpeas, tempeh and tofu (soybeans), edamame, leafy greens, hemp, chia seeds, seeds, seitan, and non-dairy milk Milk is a good source of calcium, vitamin D, and riboflavin. Dairy products CAN be good sources of Proteins Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group. *Try to choose milk group choices that are: • fat-free • low-fat Lactose Intolerance the inability of adults to digest lactose, a sugar found in milk, and to a lesser extent dairy products, causing side effects. Foods to avoid… Milk, yogurt, cheese, calcium-fortified cereals How can they get calcium? Lactose-free milk, hard cheeses, dark leafy greens, almonds Gluten Free… Celiac Disease an autoimmune disorder of the small intestine that occurs in genetically predisposed people of all ages Symptoms include pain and discomfort in the digestive tract, chronic constipation and diarrhea, failure to thrive (in children), anemia, and fatigue 1 in 100 people suffer from this disease. Journal Article & Question Read the Seventeen article “Secret reasons you’re struggling with your weight”. When finished, answer the following questions… What information did the article give you about the following topics? Are any of these relevant to your nutrition or life? Not enough sleep Skipping breakfast Portion sizes Eating while distracted Stress Liquid calories Vitamins Vitamins do not provide energy, but they help with various processes and chemical reactions in the body Fat-soluble vitamins: dissolve in fat Vitamins A, D, E, & K Occur in vegetable oils, liver, eggs and certain vegetables Can be stored by the body in fat Vitamins Water-soluble vitamins: dissolve in water Vitamin C and all B vitamins Occur in fruits, vegetables and other sources Can not be stored by the body, therefore it is important to eat foods that supply them every day Antioxidants: Help protect healthy cells from the damage caused by normal aging processes and certain cancers Vitamin C & E are most powerful antioxidants Blue Berries, broccoli, tomatoes, whole grains, seeds, nuts and peanut butter Minerals Flax seed contains phosphorus Minerals do not provide energy, but they perform a wide variety of functions within your body and are essential for good health Significant amounts: Calcium, sodium, potassium, magnesium, phosphorus, chlorine and sulfur are need in significant amounts Trace amounts: Iron, fluorine, iodine, copper, and zinc Minerals Calcium Function: helps build and maintain bones & teeth Source: milk, dark leafy greens, legumes (peas, peas, beans, lentils, soy, peanuts) Potassium Function: helps maintain water balance and make protein Source: vegetables, fruits, meat, poultry and fish Iron Function: necessary for healthy red blood cells Source: red meat, seafood, legumes, fortified cereals Sodium Function: helps maintain water balance, heart and nerve function Source: table salt, processed foods, soy sauce Water About 65% of your body weight is water Water does not provide energy, but is essential for all life processes, including energy production Water is also important because: Makes up a basic part of blood Helps with waste removal Regulates body temperature Cushions spinal cord and joints Water Females, 14-18 years old: need at least 10- 8 ounce cups of water Males, 14-18 years old: need at least 148 ounce cups of water Water can be consumed in fruits, vegetables, juices Water Dehydration: a serious reduction in body’s water content Symptoms: weakness, rapid breathing, a weak heart beat Drinks that contain caffeine-coffee, tea and sodacontribute to the amount of water your body excretes, so avoid these beverages Get the Most Nutrition Out of those Calories!!! Choose foods that are nutrient dense! Nutrient-dense foods contain lots of vitamins and minerals relative to the number of calories Nutrient-dense foods are low in saturated fat, trans fat, added sugar, and salt Examples: lean meats, fish, poultry, & legumes (peas, peas, beans, lentils, soy, peanuts) ChooseMyPlate.gov Choose My Plate is based on an individual’s age, sex, and activity level The overall body of evidence examined by the 2015 Dietary Guidelines Advisory Committee identifies that a healthy dietary pattern is… HIGHER IN… • vegetables (without added salt or fat) • fruits (without added sugars) • whole grains LOWER IN… • low- or non-fat dairy • red and processed • seafood meats • legumes • sugar-sweetened • nuts foods drinks • refined grains MODERATE IN… • alcohol (among adults) Physical activity simply means to move the body so it uses energy. For health benefits, physical activity should be moderate to vigorous for at least 60 minutes a day. ADULTS 18 to 64 years-- should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week. CHILDREN AND ADOLESCENTS 6-17 years -- should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week. Physical Activities Moderate: walking briskly hiking gardening dancing golfing bicycling weight training Vigorous: running swimming aerobics competitive basketball walking fast weight lifting Healthy Mealtimes… What is your favorite meal of the day? What type of beverages do you usually drink with your meals? How much time do you spend eating each meal? Who do you usually eat your meals with? Where do you usually eat your meals? Reading a Food Label Food Label Panel of nutrition information required on all processed foods regulated by the Food and Drug Administration Nutrition Facts Title of information panel that is required on processed foods Serving Size Serving Size: is the listing of food that is considered a serving Provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams Serving per container: listing of number of servings in container or package Calories Calories: number of calories in 1 serving Calories provide a measure of how much energy you get from a serving of the food. The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet. Look at Fat, Cholesterol, & Sodium per serving % Daily Value: Based on 2000 calorie diet Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. Daily Value % Daily Values 5% or less is LOW 20% or more is HIGH Ex: Cholesterol: Low in < 5% DV High in > 20% DV Fiber, Vitamins, & Minerals Dietary Fiber: Aim for 25g/day Vitamins and Minerals: Aim for 100% of DV through a wide variety of foods Sodium = no more than 2,400 mg per day Food Labels Ingredients listing: list of ingredients in a food. The ingredients are listed in order of quantity in food, the most to least. Food additives: substances intentionally added to food Enriched food: nutrients lost during processing are added back into food Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Food Labels: Nutrient and Health Claims …Free Fat free: contains less than 0.5 g fat Sugar free: contains less than 0.5 g sugars Low in… Low in calories: contains less than 40 calories Low in sodium: contains less than 140 mg of sodium Sodium = no more than 2,400 mg per day Low in Fat: contains less than 3 grams of fat per serving High in… High in Vitamin C: one serving provides 20% or more of the DV of vitamin C Food Labels: Nutrient and Health Claims Light Contains 50% less fat or at least 1/3 fewer calories than regular version of product Excellent source of… Excellent source of calcium: one serving provides 20% or more of the DV for calcium May reduce your risk of heart disease Can appear on fiber containing grain products, fruits, and vegetables that are also low in saturated fats and cholesterol Food Labels Wks # 5 Page 222 “low fat” contain 3 grams or less of fat per serving # 8 Page 203-204 & 207 Sodium = no more than 2,400 mg per day (compare with your product type…?) Cholesterol: Low in < 5% DV High in > 20% DV Handle Food Safely Prevent food-borne illnesses by following these steps Keep your hands and surfaces that come in contact with food clean Separate raw and cooked foods while preparing or storing them Cook meat, poultry, and fish to safe internal temperatures If food is perishable, chill it right away Thaw foods in the refrigerator, not on the counter Using the Food Guidelines: For Each Meal… Breakfast: choose whole-grain cereals, fiber, protein, yogurt, eggs. Limit sugar/salt --pastries and bacon Lunch: focus on whole grains, proteins, whole fruit, and whole vegetables. Use mustard or ketchup instead of mayo. Try low-fat cheese on pizza. Limit processed meats. Dinner: Trim excess fat from meats. Instead of fried meats or fish, try them grilled. Choose low-fat dressing, Limit processed foods Using the Food Guidelines: Snacks Choose foods with high nutrient density Try satisfying your sweet tooth with fruit instead of cookies Make a whole-grain bagel, not a donut your after-school treat When you go to the movies, choose unbuttered popcorn Try whole/clean snacks, not processed snacks Using the Food Guidelines: Eating Out Substitute water or milk, for fruit juice, sodas & shakes Select the salad bar or broth-based soups in place of fries or onion rings, but go easy on the dressings, cheese, bacon bits, and croutons Choose a items that are grilled, steamed or broiled; not fried Ask your server to put half of your meal in a to-go container at the beginning of your meal Journal Questions Read the Current Health 2 article “The Truth about Weight”. Answer the following questions in your journal… Is obesity a problem for individuals or society? Why? (Use information from the article to support your answer.) Besides physical health, what other effects can obesity have on a person’s life? How can someone deal with those things in a healthy way? How Much Do I Need??? Amounts of essential nutrients varies for all humans Our needs are based on: Age Sex Growth Status Body Size Genetic Traits Presence of Condition Examples Pregnancy Breast feeding Illnesses Drug Use Exposure of Environmental Contaminants Malnutrition and Diseases Means poor nutrition Improper, insufficient or over-nutrition Lack of sufficient nutrients to maintain healthy body functions Lack of calories, protein, vitamins, or trace minerals What are some health risks associated with a poor diet? Cancer Heart Disease Obesity Diabetes & Hypoglycemia Osteoporosis Diet & Cancer To reduce the risk of developing cancer, practice the following dietary guidelines: Avoid Obesity Eat several servings and a variety of fruits and vegetables each day Eat fiber-rich foods, such as whole grain cereals, legumes, vegetables and fruits Limit saturated fat intake Limit consumption of foods that are smoked or salted Do not drink alcohol as a teenager Diet & Cardiovascular Disease Limit saturated fat intake and foods high in cholesterol Increase your intake of foods and drinks that contain antioxidants Limit your intake of sodium Body only needs 2,400 mg/day Diet & Obesity Body weight that is 20 percent or more than desirable body weight Availability of inexpensive, energy dense, and nutrient poor foods has contributed to the rising numbers of obese children, teenagers and adults Problems associated with obesity: 1. skeletal problems 2. increase in heart rate and blood pressure 3. increased risk of developing cardiovascular diseases, diabetes, and certain types of cancer Diabetes Diabetes: a disease in which the body produces little or no insulin Insulin: a hormone that regulates the blood sugar level. Type 1: Insulin dependent, usually affects younger people Type 2: Non-insulin dependent, usually affects older people, treated with diet and exercise Symptoms: feeling unwell, tired, excessive thirst, frequent urination Hypoglycemia a condition in which the pancreas produces too much insulin, causing the blood sugar level to be low Not from diet & exercise. A person is born with this condition (genetic). Symptoms: • Double Vision or blurry vision • Fast or pounding heartbeat • Feeling cranky or acting aggressive • Feeling nervous • Headache • Hunger • Shaking or trembling • Sleeping trouble • Sweating • Tingling or numbness of the skin • Tiredness or weakness • Unclear thinking Diet & Osteoporosis Osteoporosis: a decrease in the bone density Females are 10x more likely to have severe osteoporosis than are men Deficiency in calcium, increases the risk for osteoporosis Nutrition & your health Think of your body as a machine Lifestyle exerts the strongest overall influence on health and longevity Behaviors that constitute our lifestyle: diet, smoking, illicit drugs, excessive drinking, level of physical activity, psychological stress and sleep WE CAN CONTROL ALL OF THE ABOVE Journal – read “Reasons Struggling with Weight” What does the Article Give Advice/Info on About…? 1. 2. 3. 4. 5. Liquid Calories…? Stress…? Portion Sizes…? Coping with Emotions…? Skipping Breakfast…? Media influences on our food choices How does the media influence your food choices? What types of advertisements do they use to persuade you to buy their products? How many logos do you know? Fill in the ________. 1. “I’m _____ it.” 2. “Melt in your ____ not in your ______.” 3. “Does a ____ ______. ” 4. “We do ______ right” 5. “Better ______ better pizza” 6. “Think _____ the bun.” 7. “ Kids_________, mother ______.” 8. “Betcha you can’t eat just ____” 9. “Make _____ Yours” 10.“Not to heavy, not to lite, its just ______.” Fill in the BLANK 1. “I’m Lovin’ it” -McDonalds 2. “Melt in your Mouth not in your Hand” -M and M’s 3. “Does a Body Good” -Milk 4. “We do Chicken right” -KFC 5. “Better Ingredients better pizza” -Papa Johns 6. “Think Outside the bun” -Taco Bell 7. “ Kids Tested, mother Approved” -KIXX 8. “Betcha you can’t eat just One” -Lays 9. “Make Herr’s Yours” -Herr’s Potato Chips 10. “Not to heavy, not to lite, its just Right” -Kellogg’s