Download Nutrition Notes

Nutrition: A Key to Health
Nutrition –
What is a “Healthy Diet”?
Dietary Guidelines for Americans
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• http://www.mypyramid.gov/pyramid/index.html
Six Basic Nutrients
1. _____________
2. ______
3. ___________
4. ___________
5. ________
6. _____
Provides Energy (calories)
Promotes Growth & Development
Regulates Body Processes
What is a Calorie?
What is a kcal?
• 1 kcal = 1 Calorie = 1000 calories. Common usage
in the US is that a calorie is the same as a kcal (as
far as nutrition labels). Other countries (esp.
European ones) tend to use kcal instead....which is
a more accurate term.
• kcalories is what you burn (called Calories, with a
capital "C"). People refer to kcals as calories with
a lower case c.
How much of the (3) main nutrients do
I need? - Diet Breakdown.
• Typical Diet – an average person should
consume:
– 15%
Protein
__________
– 55%-60% Carbohydrates __________
– 25%-30% Fats (lipids)
__________
Example: 2,000 Calorie Diet
300 calories from Protein
1,100 – 1,200 calories from Carbohydrates
500 – 600 calories from Fats
• Example: You eat a burger that is 564 calories.
Compare that to your recommended daily
intake, based on 2,000 kcals/day.
– Carbs. 39 grams x 4 = 156 kcal
– Fat
32 grams x 9 = 288 kcal
– Protein 30 grams x 4 = 120 kcal
Total
564 kcals
% of carbohydrates - 156 kcal/2000 = 7.8%
% of fat
- 288 kcal/2000 = 14.4%
% of protein
- 120 kcal/2000 = 6 %
Proteins – “Body Builders”
High Protein Foods
Examples of foods high in protein with the number of grams per 100 grams of the food
Soya beans - 35.9g
Cheese - 30.9g
Venison - 30.21
Pumpkin seeds - 28.8g
Lobster - 26.41
Canned tuna fish - 26.3g
Tuna fish - 25.6g
Crunchy peanut butter - 24.9g
Skinless chicken breast - 23.5g
Sunflower seeds - 23.4g
Skinless turkey breast - 22.3g
Boneless salmon fillets - 21.6g
Sardines - 21.5g
Almonds - 21.1g
Beef fillet - 20.9
Lamb steak - 19.9g
Pork chops - 19.3g
Crab meat - 18.1g
Cod - 17.9g
Shrimp - 17.0g
Bacon - 15.9g
Couscous - 15.1g
Eggs - 12.5g
Pasta - 12.5g
Goji berries - 12.3g
Cottage cheese - 12.2g
Tofu - 12.1g
Whole grain bread - 11.0g
Porridge oats - 11.0g
Baked beans - 9.5g
Hummus - 7.4g
Brown rice - 6.9g
Peas - 5.9g
Spaghetti - 5.1g
Yogurt - 4.5g
Broccoli - 4.2g
Coconut - 3.33g
Whole milk - 3.3g
Asparagus - 2.9g
Spinach - 2.8g
Potatoes - 2.1g
Avocado - 1.9g
Bananas - 1.2g
Orange - 1.1g
Carbohydrates
Complex Carbohydrates
Dietary Fiber
• Fiber
• Benefits from Fiber
• Common sources
What your poop & pee are telling
you about your body?
• http://www.mindbodygreen.com/09453/what-your-poop-is-telling-you-aboutyour-body-infographic.html
Fats (Lipids)
BODY FAT
• _____of body fat is _____________, the remaining _ % of
body fat is ___________
• _______________ – is produced by the _____. It is also
found in food _______________(fatty meats, egg yolks,
shellfish and whole-milk dairy products)
– HDL
__________________________________________________
– LDL
_________________________________________________
• _________ – is the ______________________in the
arteries.
• Optimal numbers – Total Cholesterol – 200 or less HDL
– 60 or more and LDL - 100 or less mg/dL(milligram of
deciliter of blood)
Cholesterol and Plaque
•
http://www.crestor.com/c/your-arteries/understandathero/index.aspx?WT.mc_id=CRTCC13188&source=CRTCC13188&utm_medium=cpc&utm_sour
ce=google&umedium=cpc&uadpub=google&utm_campaign=U_Treatment&ucampaign=U_Treatme
nt&utm_content=Treatment_Sitelinks&ucreative=Treatment_Sitelinks&utm_term=what%20is%20pl
aque%20buildup_Broad&pkw=what%20is%20plaque%20buildup_Broad
•
http://www.crestor.com/saving-and-patient/videocenter.html
Water
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_______% of body weight is water
Water ______________________
Can you last longer without food or water?
People should drink ______ glasses of water a
day.
Simple Sugars
Vitamins
• Vitamins – are ______________that promote
__________ & help maintain a persons health.
• Fat Soluble –
_______________________________________(
Vitamins A, D, E & K)
• Too much Fat Soluble vitamins can be toxic,
_______________________– toxic condition
associated w/ overuse of vitamin supplements
• Water Soluble – _____________________
(Vitamin B & C)
Minerals
Statistic: average diet should include 500 milligrams of
sodium (1/4 tsp.)/ day. Average person consumes between
6,000 and 12,000 milligrams.
Energy Density
• A high-energy-dense
cheeseburger with
bacon can have a
whopping 600 calories.
• For the same number of
calories, you could
choose a low-energydense meal of soup,
sandwich, fruits and
vegetables.
2014 New Food Labels
http://www.nytimes.com/2014/02/27/health/new-fda-nutrition-labels-would-make-serving-sizes-reflect-actualservings.html?hpw&rref=science&_r=0
The redesign would
change how serving
sizes are calculated
and displayed
Percent daily values
would shift to the left,
making them easier to
read. Some package
sizes would be
required to show both
“per serving” and “per
package” calorie and
nutrition counts.
Vitamin D and
potassium counts
would be required.
Vitamins A and C
would be optional.
Calorie counts would
be more prominent,
and the existing
“Calories from Fat”
line would be
removed.
The new design
would require
information
about added
sugars.
What is in our food?
• http://tv.greenmedinfo.com/jon-stewart-vssubway-processed-foods/
Managing Your Weight
What is a Healthy Weight?
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Issues of Body Images
Combination of healthy eating and exercise
How do you determine a healthy weight?
BMI (Body Mass Index) – weight
assessment based on height and weight
• Percent Body Fat – Skinfold Calipers or
Hydrostatic Weighing
Physical Activity
Moderate levels 30 to 45 minutes,
3 to 5 days a week
• contributes to weight loss in overweight and
obese adults
• may decrease abdominal fat
• increases cardiorespiratory fitness
• may help with maintenance of weight loss.
Body Mass Index
Body Mass Index (BMI) is a number calculated
from a child’s weight and height. BMI does not
measure body fat directly. BMI is an
inexpensive and easy-to-perform method of
screening for weight categories that may lead
to health problems
http://www.cdc.gov/nccdphp/dnpa/bmi/index.htm
Ideal Numbers are between 20-24, anything less
than 18 is considered underweight over 30 is
considered overweight
Assignment
• Write down everything you eat for one day:
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Breakfast
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Lunch
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Dinner
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Snacks
• Get your height and weight:
http://hp2010.nhlbihin.net/portion/
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Go to Portion Distortion Site listed above:
Bring up portion distortion I (in red). Students guess the answers – compares food portion size,
calories and amount of exercise to make up the calorie difference from 20 years ago to today.
Bring up portion distortion II (in red). Students guess at the answers – compares food portion size,
calories and amount of exercise to make up the calorie difference from 20 years ago to today continued.
Top of the page select BMI. Students fill in their height and weight. Read the information about
BMI.
Go back to previous page and go to Menu Planner: Students fill in their food intake from the day
before. It will calculate the total calorie intake at the top of the page.
Review: Give feedback on what they learned from this lesson?
Include:
– What factors contribute to a healthy weight?
– You can reach and maintain a healthy weight if you:
– Weight lose should be no more than how many pounds/week?
• http://www.babble.com/best-recipes/25things-about-sugar-that-will-terrify-you/25sugar-affects-your-brain/