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Nutrition & Your
Health
1
Bell Ringer#1
Textbook: Sustained Silent Reading
 Read pages:
 282-285
 Summarize or write a shortened version of
this reading containing only the main points.
2
Nutrition
 Definition of Nutrition:
 The process by which the body
takes in and uses food.
 Nutrition is one of the most
important factors in keeping a
healthy long living body.
3
3 Keys to Healthy Nutrition
1. Pay attention to what you eat.
2. How much you eat.
3. When you eat it. (Timing of food)
* If you can control these three things
your eating habits are off to a great
start!
4
Healthy Nutrition
Definition of Calories:
 A measure of energy in food & in our
body.
 3,500 calories=1lb of Fat
 1,500 calories=1lb of Muscle
5
Healthy Nutrition
Definition of Hunger:
An unlearned, inborn response
which is a natural physical drive
that protects you from starvation.
Definition of Appetite:
Is a desire, rather than need, to eat.
6
Daily Review:


Definition of Nutrition
-process by which the body takes in and uses food.
3 Keys to Nutrition
1. Pay attention to what you eat.
2. How much you eat.
3. When you eat it

What is a calorie? How many calories in 1lb of Fat,
Muscle?
-A measure of energy in food & in our body.
-Fat=3,500 cal, Muscle=1,500 cal

What is the difference between hunger and appetite?
-Hunger is need, appetite is want
7
Bell Ringer#2
Textbook: Sustained Silent Reading
 Read pages:
 286-289
 Summarize or write a shortened version of
this reading containing only the main points.
8
Metabolism
 Definition of Metabolism:
The total amount of calories
burned in the body to sustain life.
You can also think of it asenergy that your body uses to
stay alive.
9
Metabolism
Factors That Affect MetabolismThere are many different things that
can cause the metabolism to speed up
or slow down.
1. Age- as one get older metabolism
slows down.
2. Body type- those with more lean
muscle mass have a higher
metabolism.
10
Metabolism
3. Fasting or starvationlowers the metabolism.
4. Exercise- the more physical
activity you do the higher your
metabolism is.
5. 5-6 small meals a dayincreases your metabolism.
11
Metabolism
“The Automobile Example”
12
Metabolism: Body Types
13
Metabolism: Body Types
Ectomorph
Mesomoprh
Endomorph
14
Daily Review
 What does Metabolism do?
-Burns calories in our body
 What 5 factors affect your Metabolism
-Age, Body Type, Starvation, Exercise, & # of
Meals.
 What are the 3 Body Types
-Ectomorph, Mesomorph, Endomorph
 What are the 3 Keys to Nutrition?
 What is the definition of a Calorie?
15
ARTICLE/KWL
You need a blank sheet of paper.
“WHY
DIETING DOES
NOT WORK”
THE STARVATION REPSONSE
16
Bell Ringer#3
Textbook: Sustained Silent Reading
 Read pages:
 290-291
 Summarize or write a shortened version of
this reading containing only the main points.
17
6 Essential Nutrients
 1.
 2.
 3.
 4.
 5.
 6.
Carbohydrates.
Protein.
Fat.
Vitamins
Minerals
Water
18
Carbohydrates
 Definition- the starches and sugars
present in food.
Carbs are the preferred source of
energy, which means the body
will try and use this nutrient first
to produce energy.
19
Carbohydrates
 Carbs provide 4 calories per gram.
 Ex. If an apple has 15g of carbs
then it has 60 calories from
carbohydrates.
 Depending on their make upCarbohydrates are classified as
either Simple or Complex.
20
Simple Carbohydrates
 This is a type of sugar that is added to many food
products like: pop, candy, cookies, cake,
doughnuts, and any kind of snack food.
 These are the carbohydrates that we do not
want to eat too much off!!!
21
Complex Carbohydrates
 Found in whole grains, seeds, nuts,
beans and potatoes.
 The body must break down complex
carbohydrates into simple
carbohydrates before it can use them
for energy.
 These are the Carbohydrates that we
Do Want to eat, they are very healthy
for us!!!
22
Carbohydrates
 The Structure of Simple & Complex
Carbohydrates.
23
Carbohydrates
 Role of Carbohydrates:
 Your body converts all carbohydrates
to Glucose (which is a simple sugar
that is the body’s main source of
energy).
 Glucose that is not used right away is
stored in the liver & muscles as
Glycogen.
 When more energy is needed Glycogen is
converted back to Glucose.
24
Carbohydrates
 Role of Carbohydrates:
It is possible to eat more
carbohydrates than you need or
you can store.
When this happens your body
converts and stores the excess
carbohydrates as body fat.
25
Carbohydrates
 Demonstration
“CHO, its use and storage in
the body”
 Glucose
Glycogen
Fat
26
Daily Review
 How many calories are in 1 gram of Carbs?
4cal/g
 What’s the difference between simple & complex carbs?
complex carbs are better for you because they provide
sustained,
long-lasting energy
 What does the body convert carbs into?
Glucose
 If you do not burn the glucose, what does it convert to and where is it stored?
Glycogen, liver and muscles
 Can glycogen be converted back to glucose and burned?
Yes
 If the glycogen is not burned, what is it convert to and stored as?
Fat
 What’s the definition of a calorie?
 What does metabolism do?
 What body type has a high % bodyfat and finds it hard to lose weight?
Endomorph
 How many calories in 1lb of Fat
3500 cal
27
ARTICLE/KWL
“HIGH FIBER”
28
Bell Ringer#4
Textbook: Sustained Silent Reading
 Read pages:
 294-297
 Summarize or write a shortened version of
this reading containing only the main points.
29
Fiber
 Fiber??? That sounds boring…isn’t that what
old people eat?
 Actually…Fiber is Extremely Important!
 It can help a person with constipation, it will
also reduce your risk of heart disease and can
help a person control their diabetes.
30
Fiber
 Fiber is found in many complex
carbohydrates.
 Such as: whole fruit & vegetables,
popcorn, nuts, whole wheat bread,
brown rice, whole grain cereal, etc.
 You should get at least 25-30 grams
of fiber a day.
31
Protein
Proteins are essential to building muscle.
 Proteins are made up of 20 Amino
Acids.
 Your body can make 11 Amino Acids.
 The other 9 that your body cannot make
are called essential amino acids, which
you must get from foods that we eat.
32
Protein
 Complete
Protein:
 Contain all 9
essential amino
acids.
 Comes from an
animal source.
33
Protein
 Incomplete
Protein:
 Lack 1 or more of
the essential
amino acids.
 Come from foods
of non animal
origin.
34
Protein
 Eating a combination of incomplete
proteins, for ex. Rice & Beans =
a complete protein!!!
Brown Rice
Kidney Beans
35
Protein
 Although Protein is not the major
source of energy for the body, it does
provide 4 calories per gram.
 Consuming too much protein or too
little can be dangerous to your health.
Ex. Excess body fat, Kidney &
Liver Problems.
36
Daily Review
 Protein provides ___ cal/g
4
 Proteins are made up of? How many?
20 Amino Acids
 There are 9 ________ amino acids that the body cannot make, thus you
have to eat them.
Essential
 ________ protein contain all 9 essential amino acids and come from _____
sources
Complete/Animal
 ________protein lack 1 or more essential amino acids and come from ___
______ sources
Incomplete/non-animal (plant)
 What are the 3 Keys to Nutrition?
 _______ is an unlearned inborn response which is a natural physical drive
that protects you from starvation.
Hunger
 What are ways we can boost or increase our metabolism?
37
Exercise & eat 5-6 small meals/day
ARTICLE/KWL
“HIGH PROTEIN”
38
Bell Ringer#5
Textbook: Sustained Silent Reading
 Read page:
 298
 Summarize or write a shortened version of
this reading containing only the main points.
39
Fat
Fats or LipidsAre a fatty substance that
does not dissolve in water.
Fats provide 9 calories per
gram.
40
Fat
That’s more than twice the
calories of carbs or protein.
We classify fats in two groups:
1. Saturated Fats
2. Unsaturated Fats
41
Saturated Fats
 All fats contain
hydrogen atoms.
 Saturated Fats hold
all the hydrogen
atoms it can.
 Saturated Fats are
also solid at room
temp.
42
Unsaturated Fats
 Unsaturated Fats are
missing some hydrogen
atoms.
 Unsaturated Fats are
liquids at room temp.
 This fat has been
associated with a reduced
risk of heart disease.
43
Saturated Fats
1. Beef
2. Pork
3. Egg Yolks
4. Cheese
5. Butter
6. Palm Oil
7. Coconut Oil
8. All Fried
Foods
44
Unsaturated Fats
5. Peanuts/Butter
1. Olive Oil
2. Canola Oil 6. Walnuts
3. Soybean Oil 7. Almonds
4. Corn Oil
45
Role Of Fat
 Fat has a great amount of stored energy.
 It also has other purposes such as:
 1. Transports vitamins A,D,E,K in your
blood.
 2. Improves growth & healthy skin.
 3. Adds flavor to food and satisfies
hunger.
46
Cholesterol
 Although fat does a number of good things for us, it
also can hurt us.
 Cholesterol Is a waxy substance that
circulates in our blood.
 Your body uses only a small
amount of it for important
functions, the rest is dumped
off to your arteries.
47
 Which increases the risk of heart disease.
Cholesterol
 Cholesterol Cliphttp://www.healthcentral.com/animation/408/13/Heart_Attack.html
48
Daily Review
 Fat provides __ cal/g
9
 Two main types of fats?
Saturated and unsaturated
 What is the role fat plays in
our bodies?
1. A,D,E,K 2. Tissue & Skin
3. Flavor
 Two types of Cholesterol
HDL=Good, LDL=Bad
 Too much bad cholesterol leads
to?
Heart disease
 Candy Bars have what type
of carbohydrate?
Simple
 Chicken is what type of
protein?
Complete
 Olive Oil is what type of fat?
Unsaturated (good)
 Butter is what type of fat?
Saturated (bad)
49
Bell Ringer#6
Textbook: Sustained Silent Reading
 Read pages:
 299-300
 Summarize or write a shortened version of
this reading containing only the main points.
50
Vitamins
 Vitamins- Do Not Contain Energy
 Are compounds that help regulate
many vital body processes,
including the digestion, absorption,
and metabolism of other nutrients.
51
Vitamins
 Water Soluble:
 B Complex
C
Fat Soluble:
A, D, E, K
52
Minerals
 Minerals- Do Not Contain Energy
Are substances that the body
cannot manufacture but that are
needed for forming healthy
bones, teeth and for regulating
other body processes.
53
Water
 Water is the most
important of all
the nutrients.
 Water’s two most
important jobs are
to eliminate wastes
and regulate your
body temperature.
54
Water
 A normal healthy individual should drink at
least 64 oz of water a day.
 That is just 8 glasses of water a day!!!
• Individuals that are involved in strenuous
physical activity like- running, biking,
playing sports, strength training.
• Should drink at least 96-124oz of water
each day. (24-36oz of that coming from
Gatorade, PowerAde, sport drinks etc.)
55
Daily Review
 What type of fat do nuts contain? Protein?
Unsaturated/Incomplete
 What type of fat is in a cheeseburger?
Saturated
 What type of carbohydrate is brown rice?
Complex
 What do vitamins and minerals do?
 What is the most important nutrient? How much do
you need daily?
Water, minimum 64oz, active people 96oz or more
 What are the two types of vitamins?
Water & Fat Soluble
56
ARTICLE/KWL
“TRANS FAT”
57
Bell Ringer#7
Textbook: Sustained Silent Reading
 Read pages:
 302-305
 Summarize or write a shortened version of
this reading containing only the main points.
58
Dietary Guidelines For
Americans
 Is a set of recommendations for
healthful eating and active living.
 These recommendations are broken up
into three groups: known as the ABC’s.
 The ABC’s will help you stay fit and
will ensure variety, balance and
moderation in your food choices.
59
Dietary Guidelines For
Americans
 A: Aim for Fitness
 Aim for a healthy weight and/or body
fat %.
Try not to gain extreme amounts of
weight or body fat as well as not to
loose extreme amounts of weight or
body fat. Both are very un healthy.
60
Dietary Guidelines For
Americans
 A: Aim for Fitness
Be physically active each day.
Try to become or stay
physically fit by getting at
least 30-60 min a day of
physical activity and/or
exercise.
61
Dietary Guidelines For Americans
 B: Build a Healthy Base
 Make your food choices carefully.
 Choose a variety of grain products,
especially whole grains.
 Choose a variety of fruits and
vegetables daily.
 Keep food safe to eat.
62
Dietary Guidelines For
Americans
 C: Choose Sensibly
 Choosing a diet that is low in saturated
fat, cholesterol and sugar.
 Choosing and preparing foods with less
salt.
 Choosing more fruits, vegetables, whole
grains and lean meats.
63
My Plate
http://www.choosemyplate.gov/
64
Daily Review
 The ABCs stand for?
Aim for Fitness, Build a Base, Choose healthy foods
 What type of fat lowers your risk for heart disease?
Unsaturated
 Carbohydrates are converted to:
Glucose
 What is the preferred source of energy?
Carbohydrates
 Fat transports which vitamins?
A,D,E,K
 What are the 6 nutrients?
Carbs, Protein, Fat, Vitamins, Minerals, Water
65
Bell Ringer#8
Textbook: Sustained Silent Reading
 Read pages:
 306-308
 Summarize or write a shortened version of
this reading containing only the main points.
66
Healthy Eating Patterns
 Importance of Breakfast!!!
 While you sleep your body uses
energy and in the process you
have gone quite a while without
any food.
 So you need to
break-your-fast!!!
67
Healthy Eating Patterns
 Studies show eating a nutritious
breakfast improves: mental &
physical performance while
reducing fatigue later in the
day. Finally it jump starts
your metabolism.
68
Healthy Eating Patterns
 Nutritious Snacks:
 Not potato chips, pop, cookies, and candy bars.
(These foods contain a lot of calories but hardly any
nutrients.) They are loaded with sugar & fat.
 Instead a snack could consist of: whole grain
products, fruits, and vegetables.
69
Healthy Eating Patterns
 Popcorn (without the
loaded butter & salt)
 Apple
 1/4 cup hummus, 3
carrot sticks
 Fiber One Bars
Fruit Smoothie
Sugar Free Jell-O
Oatmeal Squares
Pretzels
Low fat Yogurt
70
Nutrition Labeling
 To eat a healthy diet,
you have to know what
you are eating, what is
in the food you are
eating, and how much of
it there is.
 To find this information
you can always rely on
the Food Label.
 Which you will find on
all packages/containers
of food that are for sale.
71
Label Alerts
Stay Away or reduce:
 High Fructose Corn
Syrup
 Trans Fat (partially
hydrogenated oils)
 Sugar
 Sodium
 Saturated Fat
Eat a lot of:
Whole Grain
Unsaturated Fat
Fiber
72
Daily Review
 What 3 things happen when you eat breakfast?
Jumpstart metabolism, improve academic &
athletic performance
 Give examples of healthy snacks
 What do labels tell us?
What’s in the food & how much of it
 Give the 5 Label Alerts to Avoid
HFCS, Trans Fat, (3 S’s) Sugar, Sodium, Sat Fat
 Give 3 Label Alerts to Eat a lot of:
Whole Grains, Unsat. Fat, & Fiber
73
Label Activity
Notebook pg. 63-66
 Use example labels
to answer
questions.
74
Bell Ringer
Nutrition Quiz 1
 Take 10 minutes to review your notes for the
quiz.
 Good Luck!
75
Maintaining a Healthy Weight/Body
Fat %
 Body Image: the way you see your
body.
It can be affected by media images
(TV, Magazines, Music, Movies,
Internet), and also by your family
and friends.
76
The Weight/Body Fat
-Calorie Connection
 Tipping the balance of the energy equation
will result in weight loss or weight gain.
 If you take in fewer calories than you burn,
you lose weight.
 If you take in more calories than you burn,
you gain weight.
77
The Weight/Body Fat-Calorie Connection
 Eating 500 fewer calories per day than
you need to maintain your weight will
result in the loss of 1 LB of body fat after
one week. (500 calories X 7 days= 3,500
calories)
 Burning an additional 500 calories per
day through physical activity instead of
eating fewer calories would result in the
same weight loss.
78
Health Risks
 Being Overweight or Having a High % of Body
Fat is a serious problem and could cause health
problems.
1. Excess body fat forces the heart
and lungs to work harder and
increases the risk of high blood
pressure and high blood cholesterol.
2. It can also increase the risk of
type 2 diabetes, asthma, and some
cancers.
79
Healthy Weight/Body Fat Loss
Strategies
 To prevent these health risks from
happening be sure to:
 1. Get at least 30-60 min of anaerobic or
aerobic activity 3-5 days/wk.
 2. Strength Train 2-4 days/wk(the more
muscle you have the more fat you burn)
 3. Eat 5-6 balanced meals (including
snacks)
80
Healthy Weight/Body Fat Loss
Strategies
 4. Drink Plenty of Water
(64 oz/ 8 glasses a day)
 5. Eat a variety of low-calorie, nutrient
dense foods (whole grain products,
vegetables and fruits).
 6. Stay away from the Pop, Candy,
Chips and Fast Food!!!
81
Healthy Weight Gain Strategies
 1. Increase your calorie intake- choose
foods high in complex carbohydrates, such
as breads, pasta, and potatoes. Also include
foods high in protein, such as chicken,
turkey, fish, beef and eggs.
 2. Eat often and take second helpingschoose more than the minimum number of
serving from each food group in the food
guide pyramid.
82
Healthy Weight Gain Strategies
 3. Eat nutritious snacks- snack
two to three hours before meals to
avoid spoiling your appetite.
 4. Build Muscle- Strength Train.
83
Daily Review
 What is body image? How is it influenced?
The way you see your body; media, parents, friends
 To lose weight you:
Decrease calories & increase activity
 To gain weight you:
Increase calories
 What are the 6 steps to losing weight?
1.anaerobic exercise 2.strength training 3.5-6
meals 4. Water 5. low-cal/nut. Dense 6. avoid junk
 What are the 4 steps to gaining weight?
1. increase cal(bigger meals) 2. Eat often 7-8 meals 3.
nut snacks 4. strength train
 What steps to losing or gaining weight are common?
84
Bell Ringer#9
Textbook: Sustained Silent Reading
 Read pages:
 310-313
 Summarize or write a shortened version of
this reading containing only the main points.
85
Fad Diets & Eating Disorders
 If you see an ad like
the one shown here,
think twice.
 Such ads are often for
fad diets: weight-loss
plans that are popular
for only a short time.
86
Fad Diets & Eating Disorders
 These diets are often hard
to stick with because they
limit food variety.
 Some fad diets are costly
because they require
dieters to buy certain
products.
 Fad diets that severely
restrict the foods a dieter
eats fail to provide the
body with the nutrients it
needs to be healthy and
grow.
87
Fad Diets & Eating Disorders
 Diet Pills- many diet pills work
by suppressing appetite.
 They may cause drowsiness,
anxiety, racing heart rate, or
other serious side effects, even
death!!!
 Once you stop taking the
pills, your body cannot boost
it’s own metabolism
anymore, it has to rely on the
pill!! You don’t want that!!
88
Fad Diets & Eating Disorders
 You don’t need any special diets, or
pills to help you lose weight/body fat
and gain muscle.
 All you need to do is eat right, strength
train, exercise and make sure you get
enough sleep.
 There is no magic pill or diet, hard
work and determination will lead you
to your goals!
89
Daily Review
 Why don’t diets work long-term?
 Because they aren’t supposed to! Restrict food, lose
muscle, lower metabolism, gain more weight back
 What tips you off that it’s a fad/gimmick diet?
 Why shouldn’t you take diet pills or drinks?
 What are the 6 steps to losing weight safely and
keeping it off?
Anaerobic exercise, Strength training,
5-6 meals, Water, Low-cal/nutrient dense foods,
Avoid junk food.
90
Activity: Take a Stand!
91
Bell Ringer#10
Textbook: Sustained Silent Reading
 Read pages:
 314-319
 Summarize or write a shortened version of
this reading containing only the main points.
92
Fad Diets & Eating Disorders
 Sometimes a person’s
concerns about weight
loss can get out of
control.
 Becoming obsessed
with thinness can lead
to eating disorders.
93
Fad Diets & Eating Disorders
 About 90% of those with eating disorders are
female ranging from 16-26 years old.
 Eating disorders are a serious problem and
people who suffer from them need
professional help.
94
Types of Eating Disorders
 Anorexia
Nervosa- is a
disorder in which
the irrational fear
of becoming over
fat results in
severe weight loss
from one starving
themselves.
95
Types of Eating Disorders
 Anorexia develops most often in
teenage girls and young women.
 Symptoms Include: extremely low
caloric intake, obsession with
exercise, emotional problems,
distorted body image, denial of
problem.
 This can cause serious health
problems/death.
96
Types of Eating Disorders
 Bulimia Nervosa- is a disorder in
which some form of purging follows
cycles of overeating.
97
Types of Eating Disorders
 A person with Bulimia often follows a
strict diet and then quickly consumes
large amounts of food. After eating
the person vomits or takes laxatives to
purge the food from the body.
 Repeated binging, purging and fasting
can cause serious health problems or
even death.
98
ADONIS COMPLEX
 Common in adolescent males
 Body image distorted:
 Think everyone else has bigger
muscles, stronger bench press etc.
99
ADONIS COMPLEX
 See themselves having smaller muscles than
they do in reality.
100
ADONIS COMPLEX
 Overtraining: lifting
weights 5-7 times
per week for 2 hours
per workout
 Supplementation:
spending $150-$500
a month on body
building
supplements.
101
ADONIS COMPLEX
Steroid Abuse:
 Injecting anabolic
steroids for bigger
muscles
 More teenage males
use steroids to get
bigger muscles than to
improve athletic
performance!
102
Body Image Videos
http://www.youtube.com/watch?v=qLCKJe8KEgY
http://www.youtube.com/watch?v=2PmVZrky9yA&feature=related
103
Persuasive Paragraphs
Take a Stand
 Persuasive Element
 Take a stand, state your opinion, MAKE YOUR
POINT
 Make a counterpoint, counter argument,
acknowledge the other side.
 SLAM it back down, restate your point!
 And support it with 2-3 details from the
article.
104
Activity: Review for Test
 Nutrition Study Guide
 Binder Pgs 95-100
105
REVIEW for
NUTRITION TEST
 Study Guide
106
Nutrition
Exam
107