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By: Mr. Schmidt
Day One
A man too busy to take care of his health is like a
mechanic too busy to take care of his tools.
- Spanish Proverb
Diets?
2. Nutrition/Metabolism
3. 6 Classes of Nutrients
4. Food Pyramid
1.
Healthy Diet
 Many weight loss diets exclude important groups of
food and this can lead to deficiencies of some
vitamins and minerals, in turn this can cause illness
and long term health problems if it is not dealt with
properly.
 It does not take very long for the effect of dietary
changes to become apparent, however, the changes
that are made must be thought of as lifestyle changes,
they are not ‘a quick fix’.
You are fearfully and wonderfully made after all
Food
 Your body needs food
 The food you eat affects
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the way you:
(1) Look and Feel
(2)How well resist disease
(3) How well you perform
mentally and physically
What does this tell us
about food??
Nutrients
-Are the substances that
the body needs to
regulate bodily
functions, promote
growth, repair body
tissues, and obtain
energy
Nutrition
 The process by which
the body takes in and
uses these nutrients is
called “Nutrition”
 Nutrition Quiz!!
Nutrition
 Which one is the
better choice for your
body?
 Candy Bar vs. Apple
 White Bread vs. Wheat
Bread
 Whole Milk vs. Skim
Milk
 Why?
White vs. Wheat
 When put head-to-head with
whole wheat bread, white is a
nutritional lightweight. Whole
wheat is much higher in fiber,
vitamins B6 and E, magnesium,
zinc, folic acid and chromium.
 But of all these nutritional
goodies, fiber is the star
 Fiber has long been known to
aid digestive health too.
 Fiber can help you lose or
maintain weight because eating
fiber-dense wheat bread helps
you feel full
Metabolism
 Is the chemical
process by which your
body breaks down
food to release
energy.
 How can you increase
your metabolic rate?
Metabolism
(1) Eating right and (2)
exercising regularly are
keys to improving your
metabolism.
 Start with breakfast (3).
Eating breakfast stokes
your metabolism and
gears your body up to
burn calories all day.
 Don't starve yourself. (4) Eat
four to six small meals, two to
three hours apart throughout
the day, rather than three
widely spaced big meals.
6 classes of nutrients
 Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water
Carbohydrates
 Main source of energy for
the body.
 Includes: sugars, starches,
and fiber.
 Excess carbohydrates are
converted and stored as
fats.
Examples
 Simple Carbohydrate
◦ Sugars that enter the
bloodstream rapidly and
provide quick energy.
◦ (ex. White bread)
 Complex
Carbohydrate
◦ Starches and fiber
◦ (ex. Wheat bread, sweet
potato)
Examples
 Wheat Bread
 Rice
 Pasta
 Macaroni Noodles
 Cereal
 Oatmeal
Protein
 A nutrient needed for
growth, for building,
repairing, and
maintaining body
tissues, and for
supplying energy.
 Help body maintain
strength and resist
infection.
Proteins
 Complete Protein
 Protein that contains all of
the essential amino acids.
 Essential amino acids
 Are the nine amino acids the
body cannot produce. They
must come from the food
that we eat.
 Incomplete Protein
 Protein that does not contain
all of the essential amino
acids.
 Meat (Beef)
 Chicken
 Tuna
 Dried Beans
 Steak
 Eggs
 Nuts
Lean Cuts of Meat
 Beef vs. Chicken?
 Turkey vs. Ham?
FAT
 A nutrient that
provides energy and
helps the body store
and use vitamins.
 One gram of fat
supplies 9 calories of
energy.
 Saturated Fat
◦ Type of fat from dairy products,
solid vegetable fat, and meat and
poultry.
 Cholesterol
◦ Fatlike substance made by the
body and found in certain foods.
 Unsaturated Fat
◦ Obtained from plant products
and fish and is usually liquid at
room temperature.
 Trans-Fatty Acids
◦ Fatty acids that are produced
when polyunsaturated oils are
hydrogenated.
Fats
 Do we need fat in our
diet? YES!
 And if we do, how
much? 30%
 Is there such thing as
good fat? YES Mono
and Poly!
FATS
 Polyunsaturated and monounsaturated fats

Polyunsaturated and monounsaturated fats are the two
unsaturated fats. They're found mainly in many fish,
nuts, seeds and oils from plants. Some examples of foods
that contain these fats include salmon, trout, herring,
avocados, olives, walnuts and liquid vegetable oils such
as soybean, corn, safflower, canola, olive and sunflower.
 Both polyunsaturated and monounsaturated fats may
help lower your blood cholesterol level when you use
them in place of saturated and trans fats. But a moderate
intake of all types of fat is best. Keep total fat intake to
30 % of calories, with most fats coming from sources of
polyunsaturated and monounsaturated fatty acids such
as fish, nuts and vegetable oils.
 Ice Cream
 Whole Milk
 French Fries
 Butter
 Corn Oil
 Salmon
Day Two
"Processed foods not only extend the shelf life, but they
extend the waistline as well."
~ Karen Sessions
Portion Size
2. Eating Disorders
3. Food Labels
4. Obesity
1.
Vitamins
 A nutrient that helps the body
use carbohydrates, proteins, and
fats.
 Do NOT supply energy.
 Fat-Soluble Vitamin
◦ Vitamin that dissolves in fat
and can be stored in the
body.
 Water-Soluble Vitamin
◦ Vitamin that dissolves in
water and cannot be stored
in the body.
Examples
 Vitamin A
 Vitamin C
 Folic Acid
 Ascorbic Acid
Minerals
 A nutrient that regulates many
chemical reactions in the body.
 Iron
 An important component of
hemoglobin and functions as
a carrier of oxygen in the
body.
 Calcium
 Builds bones and teeth and
maintains bone strength.
 Sodium
 Regulates and maintains the
balance of fluids in the body.
Water
 Dehydration
 A nutrient that is involved
with all body processes,
makes up the basic part of
the blood, helps to remove
waste, regulates body
temperature, and
cushions the spinal cord
and joints.
 Makes up more than 60%
of body mass.
 Condition in which the
water content of the
body has fallen to a low
level.
 Diuretics
 Flush water from the
body, increasing the
amount of urine
excreted.
Food Pyramid
Grains
 Any food made from wheat, rice, oats, cornmeal, barley or another cereal
grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and
grits are examples of grain products.
 Whole grains contain the
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entire grain kernel -- the
bran, germ, and endosperm.
Examples include: wholewheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
 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. Some
examples of refined grain products
are: white flour
 degermed cornmeal
 white bread
 white rice
Vegetables
 What Food are in the
Vegetables Group?
 Any vegetable or 100%
vegetable juice counts
as a member of the
vegetable group.
Vegetables may be raw
or cooked; fresh,
frozen, canned, or
dried/dehydrated; and
may be whole, cut-up,
or mashed.
 Eating vegetables provides
health benefits — people
who eat more fruits and
vegetables as part of an
overall healthy diet are likely
to have a reduced risk of
some chronic diseases.
Vegetables provide nutrients
vital for health and
maintenance of your body.
Fruits
 What Food are in the Fruit Group?
 Any fruit or 100% fruit juice counts as part of the fruit
group. Fruits may be fresh, canned, frozen, or dried,
and may be whole, cut-up, or pureed. Some commonly
eaten fruits are:
Fats and Oils
 Most oils are high in
monounsaturated or
polyunsaturated fats, and low
in saturated fats. Oils from
plant sources (vegetable and
nut oils) do not contain any
cholesterol. In fact, no foods
from plants sources contain
cholesterol.
Dairy
 Calcium is used for building
bones and teeth and in
maintaining bone mass. Milk
products are the primary
source of calcium in
American diets. Diets that
provide 3 cups or the
equivalent of milk products
per day can improve bone
mass.
Meat/Beans
 What foods are included in the
(meat & beans) group?
 All foods made from meat,
poultry, fish, dry beans or peas,
eggs, nuts, and seeds are
considered part of this group.
Dry beans and peas are part of
this group as well as the
vegetable group.
Most meat and poultry choices
should be lean or low-fat. Fish,
nuts, and seeds contain healthy
oils, so choose these foods
frequently instead of meat or
poultry.
Portion Distortion
BAGEL
20 Years Ago
Today
140 calories
3-inch diameter
How many calories
are in this bagel?
BAGEL
20 Years Ago
Today
140 calories
3-inch diameter
350 calories
6-inch diameter
Calorie Difference: 210 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
*Based on 130-pound person
Calories In = Calories Out
If you rake the leaves for 50 minutes you
will burn the extra 210 calories.*
*Based on 130-pound person
CHEESEBURGER
20 Years Ago
Today
333 calories
How many calories are
in today’s cheeseburger?
CHEESEBURGER
20 Years Ago
Today
333 calories
590 calories
Calorie Difference: 257 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to lift weights in
order to burn the extra 257 calories?*
*Based on 130-pound person
Calories In = Calories Out
If you lift weights for 1 hour and 30 minutes,
you will burn approximately 257 calories.*
*Based on 130-pound person
Eating Disorders
Anorexia
 People with anorexia have
an extreme fear of weight
gain and a distorted view
of their body size and
shape. As a result, they
can't maintain a normal
body weight. Some
restrict their food intake
by dieting, fasting, or
excessive exercise. They
hardly eat at all, and the
small amount of food they
do eat becomes an
obsession.
Bulimia
Bulimia is characterized by
habitual binge eating and purging.
Someone with bulimia may
undergo weight fluctuations, but
rarely experiences the low weight
associated with anorexia. Both
disorders tend to involve
compulsive exercise.
Effects
 With anorexia, the body goes into
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starvation mode, and the lack of
nutrition can affect the body in
many ways:
a drop in blood pressure, pulse, and
breathing rate
hair loss and fingernail breakage
loss of periods
Soft hair that can grow all over the
skin
lightheadedness and inability to
concentrate
anemia
swollen joints
brittle bones
 With bulimia, constant vomiting
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and lack of nutrients can cause:
constant stomach pain
damage to the stomach and
kidneys
tooth decay (from exposure to
stomach acids)
loss of periods
loss of the mineral potassium
(this can contribute to heart
problems and even death)
Food Labels
"Obesity" specifically refers to an excess amount of body fat. Some people,
such as bodybuilders or other athletes with a lot of muscle, can be
overweight without being obese.
66% of the American population is obese or overweight
More than 60% of American adults do not get enough
physical activity, and more than 25% are not active at all.
How is obesity measured?
 DEXA- X-ray test. These methods are not practical for the average person, and
are done only in research centers with special equipment.
 Underwater
 Skin Calipers
 Bioelectrical Impedance
 Height and Weight Tables
 BMI- In recent years, body mass index (BMI) has become the medical standard
used to measure overweight and obesity.
 Body Mass Index
 BMI uses a mathematical formula
based on a person's height and weight.
 BMI equals weight in kilograms
divided by height in meters squared
(BMI = kg/m2).
 Although the BMI ranges shown in the
table are not exact ranges of healthy
and unhealthy weight, they are useful
guidelines.
 A BMI of 25 to 29.9 indicates a person
is overweight.
 A person with a BMI of 30 or higher is
considered obese.
Best way to lose weight
 Regular Exercise and
Healthy Diet
 3500 calories equal one
pound
Calories in – Calories out
An Additional option if exercise
is out of the question.
Gastric Bypass
LaLanne's words to live by
 “Exercise is the King, nutrition is the Queen,
and together, they make the kingdom!”
 If man made it, avoid it!
Eat fresh fruits and vegetables, whole
grains, lean meat and fish. No white flour,
white sugar. Avoid processed foods.
 Get off your seat, on your feet! Exercise
hard for 30 minutes a day, three or four
times a week.
 Work at living, not dying.
Have goals and challenges that make you
get up in the morning.