Food for a Week The following photographs represent a week’s worth of food for families around the world. Write these questions in your journals: Which families consume more fruits and vegetables? Which families consume LEAN protein? Which consume more empty calorie snack foods? Answer the questions as we go through the pictures of each family FAMILY IN ITALY Family from Germany Family from Bhutan Family from Ecuador Family from Mexico Family from Egypt Family from Chad Family from the United States We are the nation with the richest food supply in the world. Are we the healthiest? Reflect in your journals about the pictures we just looked at. Write at least 4 sentences about your feelings. Were you surprised? Angry? Confused? Answer the questions you wrote down. Lifelong Nutritional Needs SPECIAL DIETARY NEEDS HYDRATION NUTRITION GOALS Objectives 9.NPA.1.2 Organize meal plans to meet special dietary needs for athletes, pregnant women, diabetics, and those experiencing allergies. 9.NPA.1.3 Recognize the benefits of folic acid and other vitamins and minerals 9.NPA.2.3 Summarize the effects of hydration and dehydration and preventive measures for dehydration Factors affecting your nutritional needs: Age Food allergies Gender Lactose intolerance Activity Level Celiac disease Pregnancy High blood pressure Diabetes High cholesterol AGE Your body needs more calories during your teen years to support growth As you get older your needs will change based on activity level GENDER On average, females tend to need fewer calories than males Throughout their lives, females have a greater need for some nutrients Iron & Calcium Pregnant women need extra nutrients as well as calories ACTIVITY LEVEL The more active you are, the more calories your body needs Teen athletes may need from 2,000-5,000 calories per day, depending on their sport and on the intensity, length, and frequency of training HYDRATION Teen girls should drink about 9 cups of non- caffeinated fluids each day Teen boys should drink 13 cups Preferably WATER PREGNANCY An unborn baby receives nourishment from the mother Need to consume an additional 300 calories per day to achieve a healthy weight gain Females at a healthy weight before pregnancy can gain between 25-35 lbs. Nutrition During Pregnancy Video PREGNANCY Gaining too little weight can result in a small, underdeveloped baby Gaining too much weight can result in an early delivery Increase mother’s risk of high blood pressure, diabetes, and varicose veins Pregnant females are encouraged to take prenatal vitamins to provide a balance of nutrients: Calcium Protein Iron Vitamin A Vitamin B complex Folic acid Reduces the risk of having a baby with a serious birth defect Spina bifida– born with a spine that is not closed DIABETES Must monitor their eating carefully Blood sugar must stay in a healthy range Diabetics who use insulin must tailor the amount of insulin they inject to the amount of carbohydrates in the foods they eat Some people can control their diabetes without medication and just by carefully controlling the carbohydrates in foods and beverages they consume FOOD ALLERGIES Can range from simply annoying to life threatening People with severe food allergies must avoid the foods and ingredients they are allergic to They must carefully check the ingredients on food labels and when dining out make sure to ask their server specific questions about how the food is prepared Food Allergies Report LACTOSE INTOLERANCE People with this food intolerance can’t easily digest the lactose in milk and some dairy products Solutions: Consume smaller amounts of milk or get your calcium from cheese and yogurt, which contain less lactose Take lactase (the enzyme needed to digest lactose) in liquid or tablet form when they eat dairy products CELIAC DISEASE Gluten intolerance This condition makes people unable to tolerate a protein called gluten Gluten is found in wheat, rye, and barley Treatment: Avoid these grains and anything made from them, including bread and pasta There are many gluten-free options available in the grocery store, you just have to look! Managing Celiac Disease HIGH BLOOD PRESSURE “Silent Killer” Can result in heart problems, stroke, or kidney problems with few or no warning symptoms Eating salt can raise a person’s blood pressure This effect is stronger in some individuals than others People with high blood pressure are often encouraged to keep their salt intake low Eat to Lower Blood Pressure HIGH CHOLESTEROL Cholesterol= a waxy, fat-like substance in your blood Needed to create cell walls, certain hormones, and vitamin D Too much cholesterol can build up and clog arteries Raises your risk of heart disease People with high cholesterol may need to reduce their intake of saturated fats and trans fats These fats increase cholesterol production in the body My Healthy Eating & Physical Activity Goals You will now work on creating a goal for eating healthy and exercising This goal sheet will be kept in your personal folders In 3 weeks you will look back on your goals to see what you have accomplished (May 21st) Were you successful or unsuccessful? Let’s look at how to write an achievable goal… Writing a Goal A well-written goal should have these characteristics: Doable Something you can realistically accomplish in the next 3 weeks. Specific It gives clear details of what you want to do. Measurable It allows you to determine or measure if you have accomplished your goal at the end of 3 weeks. What’s Wrong with These Goals? Poorly Written: I want to exercise more. Well-written: I will jog 3 days each week for at least 20 minutes each time. Poorly Written: I will eat less junk food. Well-written: I will only eat 1 serving of fats, oils, or sweets each day. Poorly Written: I will eat more fruit and lift weights more often. Well-written: (Choose one) I will eat 3 servings of fruit each day. OR I will lift weights for 30 minutes 3 times each week.