You Are What You Eat: Understanding the Impact of Food on Your Body

How does food affect your body? Why is there a saying “you are what you eat?” Do Now:

You Are What You Eat Nutrition

Why Nutrition? • Knowledge about proper nutrition has many benefits. Everything that a person wants to do or wants to be is affected by nutrition. • Proper nutrition will provide you energy to be physically active, study hard, and do well with mental tasks. • Nutrition also aids with the appearance of your skin and hair and contributes to both short term and long term health. • Nutrition has a direct relationship to many of the major health concerns, such as cardiovascular diseases, cancer, and diabetes.

Objectives… • By the end of this unit students will be able to: • Understand that healthy eating differs for each individual based on gender, age and activity level and can promote a healthy, active lifestyle. • Understand that making good eating choices will increase his/her self-image

Objective… • You will be able to Identify components of the MyPyramid to help you attain a well balanced diet and healthy lifestyle.

Historical Use of Food • Survival (Primary Reason for Food) • Social / religious • Variety today • nutrients • energy • socially • escape

Influences on Food Choices • Family influence - strongest • Friends • Ethnicity • Lifestyle • Cost • Advertising • Religion • Geography

Food and Health • Energy source for the body • Affects appearance • Fad diet - promotes weight loss without establishing sound nutritional practices • Weight Management 1. Weight loss = calories spent > calories consumed 2. Weight gain = calories spent < calories consumed

MyPyramid • Guide to select foods for proper nutrition & maintain ideal body weight • Males IBW= 106 + 6(x) x= every inch over 5 ft. tall • Females IBW= 100 5(x) • Foods categorized into six groups • Serving size now depends on age, sex and activity levels

MyPyramid

Physical Activity • Physical activity simply means movement of the body that uses energy. • For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day (5-7 Days/Week). • Examples??

Grains • Consist of Bread, Cereal, Crackers, Rice, & Pasta • Major source of energy • Daily Serving : • Boys- 8oz. (4oz. Whole grain) • Girls- 6oz. (3 oz. whole grain) • One ounce serving is equal to: • 1 slice bread • 1 roll, biscuit, or muffin, • 1/2 cup of cooked cereal, pasta, rice • 1 cup of ready-to-eat cereal

Vegetables • Major source of vitamins, minerals and fiber • Darker the vegetable the more nutrients it has • Daily Serving : • Boys- 3 cups • Girls -2 ½ cups • Examples: • Broccoli • Carrots • Lettuce

Fruits • Major source of vitamins, minerals • Fruits still have sugar, even though it is natural…always eat in MODERATION • Daily Serving : • Boys- 2 cups • Girls- 1 ½ cups • Examples?

Oils • Use sparingly because oils are fats that are liquid at room temperature. • Included in this group are: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil & sunflower oil, nuts, fish, salad dressing, margarine and peanut butter are rich in oils. • Daily Serving : • Boys- 6oz. • Girls- 5oz.

Milk/Dairy products • Good source of calcium, protein, iron • Daily Serving : • Boys- 3 cups • Girls- 3 cups • Examples?

Meat & Beans (Protein) • Major source of protein and iron • Daily Serving : • Boys- 6 ½ oz. • Girls- 5 oz. • One ounce serving is equal to: • 1 ounce cooked lean meat, poultry, or fish • 1/4 cup dry beans or peas • 1 tablespoon Peanut butter • 1 Egg

GROUP THAT FOOD

FOOD: Oranges FOOD Group: Fruits

FOOD: Cereal (cheerios) FOOD Group: Grains

FOOD: Steak FOOD Group: Meat/ Beans (Protein)

FOOD: Broccoli FOOD Group: Vegetables

FOOD: Cheese FOOD Group: Milk/Dairy

FOOD: Dressing, margarine FOOD Group: Oils

Diet Logs • You will complete a 3 day diet log. This log will track your food intake and any exercise you may participate in. • We will then enter the information to evaluate our own diets and see where improvements need to be made. • Be honest with yourself and making sure to put down food and serving size. (The more specific the better)

Compare & Contrast you need to measure - everything is not the same

Do Now: • What would a healthy diet consist of? Please come up with one meal that you would consider healthy. • Why would you consider this healthy?

MyPyramid • Guide to select foods for proper nutrition & maintain ideal body weight • Males IBW= 106 + 6(x) x= every inch over 5 ft. tall • Females IBW= 100 5(x)

Determining Daily Calorie Requirements • Individual needs • Basal metabolism — amount of energy needed to maintain the body at rest • Basal metabolism is calculated by using this formula: Divide body weight by 2.2, Then multiply that number by 24.

Calories and Weight Management • What is a calorie?-The energy stored in food is measured in terms of calories • 1 pound = 3500 calories • Calories taken in – calories burned = Caloric Balance • + caloric balance = weight gain • - caloric balance = weight loss (If you take in 3500 more calories than you burn, you will gain 1 pound and vice versa.)

So what is a nutrient? • Substances that are important for the body’s growth and maintenance. • Nutrients are found in the foods we eat. • We need to eat a variety of foods because one food does not have all the nutrients.

Essential Nutrients • Protein • Carbohydrates • Fats • Minerals • Vitamins • Water

Proteins • Building blocks for the body for growth and repair. • Your skin, hair, blood, muscles and vital organs are made of proteins. • Made up of amino acids. • Protein sources: Plant (incomplete) & Animal (complete) • Plant sources: Beans, Soy, Lentils • Animals sources: Beef, Pork, Fish, Eggs, Cheese, Poultry • 1 gram = 4 calories

Carbohydrates • The body’s main source of energy. • Two types: simple (sugars) & complex (starches) • Simple: Crash & Burn Effect—comes from sugars—candy, soda, doughnuts • Complex: Long term energy---comes from foods like pasta, bread, starchy vegetables like peas & potatoes

Carbohydrates Continued • Fiber is a special type of carbohydrate. • Comes from plant sources only-- such as fruits, vegetables, and whole grains • Cannot be digested but aids in digestion by helping to eliminate waste products from the body. • 1 gram = 4 Calories

Glycemic Index • Classifies carbohydrates by how strongly and quickly they cause a person’s blood glucose level to rise after they are digested. • High – Bananas, white bread, french fries, spaghetti, soda • Low- brown rice, whole fruits, whole wheat

Fats • Used by the body to store energy. • But have twice as many calories as carbohydrates. • Insulated body & Protect organs • Fats are solid at room temperature & Liquids are referred to as oils. • Types of fat include: saturated, unsaturated, trans-fat and cholesterol • Omega’s are good fats • 1 gram= 9 calories

Trans Fats • Unsaturated vegetable oils which have had hydrogen added to them, producing a fat that worsens blood cholesterol, since it increases blood LDL and lowers blood HDL

Cholesterol • Body uses cholesterol to make new cells and produces all the cholesterol it needs. • HDL — good cholesterol, helps remove bad cholesterol from artery walls • LDL — bad cholesterol, clogs arteries and can cause heart attacks

Minerals • Main function is to control important chemical reactions in the body. • Needed in small amounts to help keep bones strong, teeth healthy, blood healthy. • Sources—milk, salt, spinach, fruits & veggies • Examples: • Calcium- healthy bones and teeth • Phosphorus- bones/teeth and energy metabolism • Iron- formation of hemoglobin carry oxygen from lungs • Iodine- regulate growth, development, and metabolism • Potassium- fluid balance and muscle contraction • Sodium- fluid balance and muscle contraction

Vitamins • Are substances needed in small amounts to help regulate body functions. • They help your body use other nutrients, store and use energy and fight infection. • Examples include vitamin A, B, C, D, E & K • Most come from fruits, veggies, & dairy. • Some vitamins are stored in your body (Fat and water soluble).

Water • Requirements • 8 glasses or 2 quarts per day • 1 cup every 20 min. when exercising • Functions • dissolves wastes • digests food • carries nutrients • temperature control

Dietary Supplements What is it used to replace??? It is used to replace a part of your diet! Examples: Amino Acids, vitamins, nutrients, and herbs. May be found in many forms such as tablets, capsules, softgels, gelcaps, liquids, or powders Not considered a “drug” so it is NOT regulated at all!

Essential Nutrient Activity • With a partner you will complete the Essential nutrients worksheet. • List the 6 essential nutrients, what they do, and an example of a food that contains that nutrient. In ( ) put the food group it belongs too. • At the end we will compile a list of each nutrient and the groups they belong too.

Essential Nutrients • Take out your essential nutrients worksheet from yesterday • Take 5 minutes to finish up, if already finished wait quietly until we begin

Reading a Food Label- know the nutritional facts • Start with the serving size. This tells you the number of servings in the package

Next check the calories. The number shown is for one serving. The calorie section will help you manage your weight. Remember that the number of servings will determine the number of calories you actually eat (your portion amount).

After checking the calories, • Look for the nutrients (fats, carbs, proteins, vitamins, etc.).

Check the daily values. This will help you monitor whether you are eating a balanced diet and getting the proper nutrients throughout the day.

You Are What You Eat: Understanding the Impact of Food on Your Body