Nutrition Unit

1. Nutrition Unit 9NPA 1.1-3.3

2. What were covering! • 1. What is a calorie? • 2. What is a serving size? • 3. Can there be more than one serving in a prepackaged item of food? • 4. What are the 6 essential nutrients? • 5. What are some diseases that can come from poor nutrition and lack of physical activity? • 6. List 3 symptoms of dehydration. • 7. What all does a food label tell you? • 8. Which breakfast item is healthy: a doughnut, a bagel with cream cheese, or a bowl of whole grain cereal in skim milk? • 9. People with special dietary needs include what type of people? • 10. What is insomnia?

3. Food Basics • Calorie- a unit of heat energy- a way to calculate how much energy a food can give your body. • Your body needs energy (calories) to do anything! • How much you need depends on how much you use. • Just as gasoline fuels a car, a calorie provides energy to your body and fuels it in the same way. • Average adult male- 2,000-3,000 cal. a day • What would happen if you consumed more calories than your body burned in a day?

4. Calories Your metabolism or BMR plays a role in how many calories your body will burn. Eating excess amounts of calories will also play a role in gaining weight if you are not active enough to burn them off.

5. 6 essential nutrients water carbohydrates protein Best to get most energy from carbs! Essential for body growth and repair minerals vitamins fats Forms coating on nerves Fats provide about 7 cal/g, protein provides about 4 cal/g and carbohydrates provide about 4 cal/g

6. Water • Makes up about 60% of your body weight • Carries nutrients to tissues • Carries away waste • Cools the body

7. Carbohydrates • Supply most of the energy that enables the body to do work • 1 gram = 4 calories • Foods high in carbohydrates • anything made with flour or sugar • grains • foods with added sugar • starchy vegetables (potatoes and corn) • Between 45-65% of daily intake of calories

8. Carbohydrates • Simple carbs: simple sugars. One or two sugars, usually refined and easy to digest so easy to gain weight and unhealthy for you! • Table sugar, candy, soda, syrup, cereal • Complex carbs: three or more sugars linked together to form a chain. Usually high in fiber, vitamins, minerals. Usually take longer to digest so don’t create a sugar spike. • Vegetables, whole grain bread, skimmed milk

9. Protein • Supply energy and building material for muscle, hair, and skin • 1 gram = 4 calories • Foods high in protein • Milk • Eggs • Cheese • Peanut butter • Lean meats • Fish • Beans • Nuts & seeds

10. Fats • Essential for the proper functioning of the body (protects organs) • Very concentrated energy made of glycerol and fatty acids • Healthy skin and hair are maintained by fat • Helps the body absorb and move the vitamins A, D, E, and K through the bloodstream (fat soluble) • Fat provides 9 calories per gram

11. Minerals • Maintain body structures and fluids necessary for growth • Helps form bones and teeth • Helps your body make hormones and regulate your heartbeat

12. Vitamins • Control chemical processes that turn food into energy and body tissue • Vitamin A (sweet potatoes) • Promotes healthy skin & bone development • Vitamin D (salmon & tuna fish) • Helps the body use calcium • Vitamin C (citrus fruits) • Protects against infection

13. Lets compare foods! • http://www.neok12.com/php/watch.php?v=zX530e4473747f6c50735855&t=Health-Nutrition

14. Homework You will make foldables on your own on the 6 essential nutrients with facts about each one under each tab that corresponds with the nutrient. Fold a piece of paper in half and one half of the paper will be cut into six strips horizontally with the name of each nutrient on the front, and underneath each nutrient tab will be three facts about each on the uncut side of the paper. Make it colorful and eye catching!

15. Disease and Lifestyles Con’t • Dehydration- Dehydration means your body does not have as much water and fluids as it should. • Dehydration can be mild, moderate, or severe based on how much of the body's fluid is lost or not replenished. • When it is severe, dehydration is a life-threatening emergency

16. Symptoms of Dehydration • Initial symptoms- thirst decreased output of urine, and yellow urine • Further symptoms- dry mouth, decreased sweating, headache, fatigue, nausea and vomiting, heart palpitations, lightheaded when standing • With sever dehydration, confusion and weakness can occur, followed with passing out, coma, and possibly death.

17. Disease and Lifestyles ~Low fruit and vegetable consumption and high saturated fat intake are associated with coronary heart disease, some cancers, and diabetes. ~Physically inactive people are almost twice as likely to develop coronary heart disease as people who engage in regular physical activity. Thus physical inactivity poses almost as much risk for heart disease as cigarette smoking, high blood pressure, or a high cholesterol level, but is more prevalent than any of these other risk factors. ~Obesity leads to numerous health problems, including hypertension, type 2 diabetes, cardiovascular disease, stroke, gall bladder disease, osteoarthritis, sleep apnea, respiratory problems, and some cancers (breast, prostate, and colon cancers).

18. Healthy Diet! • Low sodium intake- sodium leads to high blood pressure • Most calories from carbohydrates for energy! • Plenty of water! Girls should drink 9 cups a day and boys should drink 13 cups a day • Activity levels that meet caloric intake • Adequate Sleep • Proper Serving Sizes!!!!

19. Serving sizes • http://www.neok12.com/php/watch.php?v=zX636d7b781a0a014c52450a&t=Health-Nutrition Grains: 6oz.Veggies: 2 ½ cupsFruit: 1 ½ cupsDairy: 3 cupsMeat & Beans: 5oz.

20. Serving Sizes Con’t

21. Ignore the front of the package hype!  • Manufacturers can't actually lie on labeling, but they can stretch the truth when trying to get your attention to buy their product. • Every packaged food must include a list of ingredients. • The ingredient in largest quantity is listed first, while the one in smallest quantity is listed last. • Food labels can't tell you what foods to eat — that's your decision! But they can help you find foods that taste good and treat your body right.

22. Percent Daily Value • These percentages show the amounts of nutrients an average person will get from eating one serving of that food based on a 2,000 calorie diet. • If a food has a daily value of: • 5% or less = low in that nutrient • 10-19% = good source of that nutrient • 20% or more = excellent source of that nutrient

23. Nutritional Claims • Fat-Free - Less than 1/2 gram of fat per serving • Low-Fat - 3 grams of fat or less per serving • Reduced Fat - 25% less fat than the original product • Light - 50% less fat than the original product • Low Cholesterol - 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving • Sodium Free - Less than 5mg of sodium • Sugar Free - Less than 1/2 gram of sugar • High Fiber - 5 grams or more of fiber

24. Food Labels • Visit both sets of food labels (Label A and Label B) and fill out worksheet that corresponds. • There are two food labels from chips and two food labels from drinks. See which of the two are the better option.