Nutrition and Fitness

1. Nutrition and Fitness Chapter 4 6th Grade

2. Student Expectations • Identify the six main categories of nutrients • Explain how to use the Food Guide Pyramid • Describe guidelines for making healthful choices about food and weight control • List and describe ways that exercise helps you stay fit • Explain how to set up a realistic, effective exercise plan

3. Nutrients for Your Body • Why does it matter what I eat? • What kinds of foods does my body need? • Why are some foods better for me than others?

4. Words to Know • Nutrition – is the science that studies how the body makes use of the substances in food and how and why people eat the way they do • Diet – Everything you regularly eat and drink • Nutrients – the substances in food that your body needs • Carbohydrates- are the main source of energy for your body

5. Words to Know • Proteins – are essential for the growth and repair of body cells • Fats – Another source of energy • Vitamins – substances that help regulate body functions (A,D,E,K) • Mineral - elements that help your body work properly (Calcium and Phosphorus)

6. Food for Living • During your teenage years, your body will grow more rapidly that it has at any time since you were an infant • Food gives your body the raw material in needs to grow • Eating is an enjoyable activity you can share with your family and friends • Food helps many people feel content and secure

7. A Balanced Diet • Although everyone follows a diet, not all diets are healthy • A healthy diet provides all the nutrients you need • To have a healthy, balanced diet, you must eat the right amounts of six types of nutrients

8. The six Categories of Nutrients • Carbohydrates- main source of energy for your body. • Simple carbohydrates, or sugars, are found in fruits, milk, and table sugar • Starchy foods such as bread, rice, and pasta contain complex carbohydrates • The fiber in starchy foods helps the digestion process

9. The six Categories of Nutrients • Proteins – essential for the growth and repair of body cells • Proteins are made up of amino acids, which are chains of building blocks • Your body can produce some amino acids. Others called essential amino acids must come from the foods you eat • Foods that contain all the essential amino acids are called complete proteins

10. Proteins Continued • Foods that contain only some of the essential amino acids are called incomplete proteins

11. The six Categories of Nutrients • Fats – are another source of energy • Your body depends on fat cells for energy storage and protection against temperature changes • Fats carry certain vitamins in your blood stream and help keep your skin healthy • Nevertheless, eating too much fat will cause weight gain and may lead to other health problems

12. The six Categories of Nutrients • Vitamins- substances that help regulate body functions • Some vitamins help fight infections • Water soluble vitamins, such as C and B-complex, must be replaced everyday • Your body can store fat soluble vitamins for longer periods of time

13. The six Categories of Nutrients • Minerals- are elements that help your body work properly. • Calcium and phosphorus strengthen bones, keeps muscles healthy, and help your heart beat regularly

14. The six Categories of Nutrients • Water – Water is essential to life. • Water carries nutrients around your body • Helps fight digestion, removes waste, and cools you off • You should drink 6 to 8 glasses of water each day

15. How Much Should You Eat? • Recommended Dietary Allowances- Guideline for the amount of each nutrient to be eaten each day • Your RDA of each nutrient depends on many things, including your gender, activity level, and age

16. The Five Food Groups • Essential Questions: • How can I plan a healthy diet? • What are the five food groups? • How much of the different kinds of food should I eat?

17. The Food Guide Pyramid • Food Guide Pyramid – is a guideline to help you choose what and how much to eat to get the nutrients you need • Food Plate – another guideline to help you eat a healthier diet

18. Food Guide Pyramid • The pyramid was developed by the U.S. Department of Agriculture (USDA), with the help of the Department of Health and Human Services • The foods in the pyramid are divided into 5 main groups, plus a six that includes fats, oils, and sweets • If you eat enough servings from all of the main food groups, you will get the nutrients you need to stay healthy

19. Food Guide Pyramid Continued • The size of each section in the pyramid corresponds roughly to the amount of that kind of food you should eat daily • The bread, cereal, rice, and pasta section is the largest • Teens should get three full servings from the milk, yogurt, and cheese group daily • Nutrients from this group are important to growth

20. Food Guide Pyramid Continued • The fats, oils, and sweets section is the smallest • These foods provide calories, but offer few nutritional benefits • There is not a RDA for this group

21. FGP: a guide to daily choices • Dairy: 2-3 servings a day • Vegetables: 3-5 servings a day • Fats, oils, and sweets: use sparingly • Meat and Beans: 2-3 servings a day • Fruit: 2-4 servings a day • Bread, cereal, and pasta: 6-11 servings a day

22. Food Guide Pyramid: Serving Size • Meat and Beans: 5 ½ ounces a day • Vegetables: 2 ½ cups a day • Fruit: 2 cups every day • Dairy: 3 cups everyday • Bread: 6 ounces a day, three of which needs to be whole grains

23. Making Healthy Food Choices • Essential Questions: • How can I take more control over what I eat? • What foods are especially good for me? • What foods should I avoid? • How can I control my weight and stay healthy?

24. Vocabulary • Starch – is the complex carbohydrate stored in potatoes, rice, wheat, and other plants • Fiber – is the tough, stringy part of raw fruits, raw vegetables, wheat, and other grains that you cannot digest • Saturated Fat – fat found mostly in animal products such as milk, butter, egg yolk, and meat • This type of fat contains cholesterol, a wax like substance our bodies produce and needs in small amounts

25. Vocabulary Continued • Sodium – a mineral that helps control the amount of fluid in our bodies • Too much can cause the body to hold excess fluid. • Too much can also cause high blood pressure • Caffeine – a substance found in some foods, that can speed up the body processes • Found in tea, coffee, and chocolate

26. Maintaining a Healthy Weight • The teen years are a time of rapid growth • Refrain from comparing yourself to friends. There body types may be extremely different. • Trying to gain or lose a lot of weight at your age, can interfere with your normal growth and development • Ask a doctor for advice if you are concerned about your weight

27. The Role of Calories • Calorie – is a unit of heat that measures the energy available in foods • Calories in foods provide the energy for your daily activities • To maintain weight the calories you eat, should equal those you burn as energy

28. The Benefits of Exercise EQ: • What is the point of being physically fit? • What are some ways that exercise can help me? • What are aerobic exercises and why do I hear about them so often?

29. What is Fitness? • Fitness -1. The condition of being physically fit and healthy. • 2. The quality of being suitable to fulfill a particular role or task • Gives you energy to last the whole dat • Helps keep your weight at the right level for you • Helps you deal with stress • Gives you self confidence • Make your life more fun

30. Exercise and Fitness • Physical benefits – builds strong muscles, relieves stiffness, aid in coordination, and strengthens your heart and lungs • Mental benefits – makes you feel more energetic, you get tired less, relieves stress, increases your focus, increases your cognitive ability to learn knew material • Social Benefits – allows you an opportunity to meet new people, and time to hang out with friends

31. How exercise helps You • Exercise builds strength • Muscle strength is the most work your muscles can do at any given time • To build strength, you need to pull or push against force • One force you can push against is gravity • Push ups • Sit ups • Lifting weights

32. Exercise can build endurance • Muscle endurance is how well a muscle group can perform without becoming tired • Heart and Lung endurance - is how well the heart and lungs work together during exercise and how quickly the heart rate returns to normal after exercise • Aerobic exercise- a great way to build endurance • Rhythmic, non-stop, vigorous exercise that aid the heart • Running, cycling, swimming

33. Exercise can Promote Flexibility • Flexibility- the ability each joint has to move in the full range of motion • Being flexible is important for every activity imaginable • Stretching activities decrease the chances of pulling a muscle during exercise

34. Planning Your Fitness Goals • Essential Questions: • How do I plan a regular exercise program? • How can I get the most benefit out of my exercise • How can I avoid injuries?

35. Choosing your Goals • Planning an exercise program is an important step. • It helps you reach your goal • Choose the most effective exercises • Ensure that exercise is part of your life • Avoid injury

36. Choosing your Goals • Before you start exercising, ask yourself these questions • What do you want to accomplish? • Where will you begin? • What do you enjoy doing?

37. What do you want to accomplish? • Do you want to strengthen your muscles? • Do you want to improve your endurance? • Do you want to increase your flexibility? • Do you want to increase your cardiovascular endurance?

38. Where Will You Begin? • Start small • Set small goal or objectives first • Run a mile a day, lift weights twice a week • Build your way up gradually • Don’t try to be a hero the first time you start your exercise plan. Injuring yourself is almost certain with this mentality.

39. Setting Up an Exercise Program Now you are ready to plan a way to meet your fitness goals. You need to consider: • Which exercises to include • When to exercise • Intensity, duration, frequency • Ways to avoid injury

40. Selecting Exercises • Do I want to exercise alone? • What facilities are available in my community? • What exercise equipment will I need?

41. Be Smart • Wear loose fitting clothes • Choose good equipment • Exercise on soft even surfaces • Begin by warming up • Work on your target heart rate • Drink before, during, and after exercise • Watch for pain • End with a cool down