Nutrition: Activity

1. Nutrition: Activity • As a class, we will make a list of our FAVORITE foods • Then, try to guess which ones are healthy (we will circle these) • Why did you pick these foods?

2. Activity: Word Association • Associate the word “good” or “bad” with the following nutritional terms

3. Nutrition • Now we are going to learn how to actually define “HEALTHY” vs “Non-Healthy” foods

4. Nutrition • Nutrition = the process by which a living organism acquires food and uses it for growth and replacement of tissues • Proper nutrition can: • Reduce the likelihood of injury and illness • Speed the healing process of injury and illness • Increase energy • Improve athletic performance • Enhance mood • Regulate weight

5. Nutrition • The big question: • Why do we need food??? • ENERGY!!!

6. Nutrition and Energy • Energy = the power used to do work (or to produce heat or light) • Energy cannot be created or destroyed • It can only be changed from one form to another • Ex: When coal burns, the energy stored in the chemical form is converted to heat and light

7. Nutrition and Energy • Living plants are able to use and convert solar energy by a process called photosynthesis • Animals use chemical energy found in plants or other animals • They can oxidize carbohydrates, fats, and proteins • This produces energy, carbon dioxide, and water

8. Nutrition and Energy • Energy is needed for: • Body functions • Ex: breathing, beating heart, body temperature • Active movement • Ex: muscle contractions (running, jumping, walking, etc.) • Growth and repair • Ex: muscular, skeletal, tissue, etc.

9. Nutrition and Calories • The use of energy always produces heat • In nutrition, energy is measured in CALORIES

10. Nutrition and Calories • What exactly is a Calorie? • Calorie = the energy needed to raise the temperature of 1 gram of water from 14.5 to 15.5 degrees Celsius • That is why we say that we “burn” calories • (In reality we are converting energy stored into body functions or active movement)

11. How Many Calories? • The “average” recommended diet is 2,000 calories per day • This number varies based on: • Age • Gender • Health issues • Physical activity

12. How Many Calories? • Why do young people need more calories? • Their tissue, bones, muscles are still growing! • Why do athletes need more calories? • They are constantly converting calories into energy for athletic performance! • Ex: Michael Phelps claims to maintain a 12,000 calorie/day diet

13. What should be in thoseCalories? • Before we talk about weight loss, weight gain, and counting calories….we need to address: • What should we eat???

14. What to Eat • The human body must have a balanced diet consisting of the following 7 food components or nutrients: • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water • Fiber • Without these, the body will not be able to grow, repair, and maintain body tissues

15. What Did You Eat Last Night? • As a class, make a list of what everyone ate last night • Highlight the “healthy” choices • (Hopefully each day we will get closer to knowing how to label these healthy options)

16. What is in Your Food? • Now let’s define what each nutrient is and how it affects your body • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water • Fiber

17. Carbohydrates • Carbohydrates= the body’s primary source of fuel for energy • Carbs make glucose which is the fuel that gives you energy and keeps everything going

18. Carbohydrates • You can find carbohydrates in the following: • Fruits • Vegetables • Breads, cereals, and other grains • Milk and milk products • Foods containing added sugars (e.g., cakes, cookies, and sugar-sweetened beverages).

19. Carbohydrates • Simple Carbs = added sugars • “Empty” calories • Provide energy but no nutrients • Complex carbs = starches • Provide energy AND vitamins, minerals, fiber • Ex: vegetables and grains

20. Carbohydrates • Nutritionists recommend that 45-50% of daily calories come from carbohydrate sources • Bulk should be from complex carbs • Veggies, grains, fruits • Minimize simple carbs • Candy, ice cream, sweet beverages, etc.

21. Carbohydrates • So if you are maintaining a 2,000 calorie/day diet…about how many of those calories should come from carbohydrates? • Remember, however, think: • Vegetables • Fruits • Grains

22. Increasing Carbohydrates • Some healthy foods that are high in quality carbohydrates: • Apples • Bananas • Corn • Squash • Dried fruits (raisins, cranberries) • Granola or oatmeal • Whole grain choices

23. Decreasing Carbohydrates • Some healthy foods with low amounts of carbohydrates: • Leafy greens • Broccoli • Spinach wrap (instead of bread) • Strawberry or Kiwi • Lean meats • Seafood • Egg whites

24. Activity: Carbohydrates • In a group, complete the following IN YOUR NOTEBOOKS • Name some ways that you can start substituting complex carbs for simple ones for the following meals: • Breakfast • Lunch • Snack • Dinner • Dessert

25. Proteins • Protein = an essential nutrient that contains nitrogen and helps the body grow, build, and repair tissue • Protein is found in every cell and tissue in the human body

26. Proteins • Proteins are made of amino acids • There are 20 amino acids and9 are required in the human body • These are called “essential” amino acids

27. Proteins • A “complete protein” contains all the 9 essential amino acids • Complete Proteins: eggs, meat, fish, poultry, cheese and milk • Incomplete Proteins: fruits, veggies, grains, and beans

28. Proteins • In other words… • Animal proteins are usually complete proteins • Plant proteins are usually incomplete proteins • THEREFORE, vegetarians/vegans must be careful to maintain a very well-balanced diet that incorporates all of the essential amino acids

29. Activity • As a class, make a list of what you think are the most common sources of protein

30. Common Protein Sources • Meats: • Cattle, Pig, Goat, Bison, Deer, Hare, Lamb, Moose, Veal, Caribou • Fin fish: • Bass, Catfish, Cod, Flounder, Grouper, Halibut, MahiMahi, Tilapia, Salmon, Swordfish, Marlin, Snapper, Tuna • Shell fish: • Crab, Lobster, Clam, Mussel, Oyster, Shrimp, Scallop • Poultry: • Chicken, Duck, Turkey, Goose, Quail, Cornish Hen • Eggs: • Chicken eggs, Duck eggs, Goose eggs, Quail eggs, Hen eggs • Beans and Peas: • Black beans, Black-eyed peas, Chickpeas, Garbanzo Beans, Kidney beans, Lentils, Pinto beans, Soy beans, Split peas, Navy beans • Processed Soy products: • Tofu, White beans, Veggie burgers, Bean burgers • Nuts and Seeds: • Almonds, cashews, Hazelnuts, Peanuts, Peanut butter, Pecans, Pistachios, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts

31. Activity Continued • Now, based on that list, circle all of the options that are appropriate for vegetarians

32. “Labeling” People’s Diets • Carnivore = Eats animals products and by products • Vegetarian= No meat, poultry, fish or seafood • Lacto-OvoVegetarian =eats eggs and milk products • Pescetarian= Vegetarians who include fish and seafood in their diet • Vegan = No animal products or by-products (ex: eggs, milk, cheese, meat, seafood, etc.)

33. Which Proteins Should I Eat? TIPS: • Choose lean or low-fat meat and poultry • The fat content will be labeled on ground beef (tip: stay above 75% lean) • Remove the skin from chicken to remove excess fat • You are adding empty calories if solid fat is used during cooking (ex: frying chicken in shortening or frying eggs in butter/margarine) • Select seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters • Processed meats such as ham, sausage, hot dogs, and luncheon or deli meats have A LOT of sodium • Choose unsalted nuts and seeds to keep sodium intake low • Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying • Bologna and salami = very high in fat, choose lean chicken or turkey instead • Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices • Avoid greasy proteins

34. Assignment • In your notebooks, write down at least 5 protein choices that you have made in the past few weeks • Then, replace these choices with smarter (leaner) options • Share with the class

35. How Much Protein Do I Need? • 10-35% of your daily calories should come from Protein • How many is that for a 2000 cal per day diet? • 200-700 calories • **Athletes/weight lifters need more for tissue repair!!**

36. How Much Protein Athletes Need • Recreational athletes = 0.5-0.75 grams of protein daily per pound of body weight • Competitive athletes = 0.6-0.9 grams per pound • Teenage athletes = 0.8-0.9 grams per pound • Athletes building muscle mass = 0.7-0.9 grams per pound

37. Too Much Protein? • The maximum amount of protein that most adults can use per day is 0.9 grams per pound of body weight • ***Too much protein can be very dangerous for your kidneys and liver! • Most of our diets already contain plenty of protein…we just need to make wiser choices

38. Protein Supplements • Powders/Shakes/Bars • 3 most common protein powders = whey, soy, casein • Check to see if these proteins are labeled as “complete” (containing all 9 of the essential amino acids)

39. Protein Supplements The only real reasons you would need this form of additional protein: • When you’re growing. A teenager needs more protein to fuel his workouts because his body is still growing • When you’re starting a program. If working out is new to you and you’re trying to build muscle, you’ll require more protein • When you’re amping up your workouts. If you normally work out for half an hour a few times a week, but now you’ve decide to train for a half-marathon, your body will need more protein. • When you’re recovering from an injury. Athletes with sports injuries frequently need more protein to help them heal. • If you’re going vegan/vegetarian. Vegan or vegetarian lifestyles eliminate a number of common protein sources, including meat, chicken, and fish, and sometimes dairy and eggs as well

40. Assignment • On a piece of paper: • Create 3 meals that contain BOTH lean proteins AND complex carbohydrates • (Label Each)

41. We need FAT?!?!?! • Healthy fats are used by your body in several ways: Fat provides a highly-concentrated form of energy. One gram of fat gives you nine calories of energy, which is over twice that provided by carbohydrates or protein. Fat enables your body to transport, store and absorb the fat-soluble vitamins A, D, E and K.

42. Fats • Dietary fat is required to: • Carry/store/absorb vitamins • Insulate body tissues • Provide energy

43. Fats • Fats and oils are composed of basic units called “fatty acids” • The following types of fat all contain different mix of fatty acids: • Saturated • Monounsaturated • Polyunsaturated • Trans

44. Fats • Saturated Fatty Acid= mostly found in animal sources • Monounsaturated Fatty Acid = mostly found in vegetable, olive, and peanut oils • Polyunsaturated Fatty Acid = mostly found in seafood • Trans Fatty Acid = mostly found in processed food such as margarine and snack foods

45. Fats: How Much Should I Eat? • Total fat intake should be no more than 30% of total daily calories • Saturated fat intake should stay under 10% • Avoid Trans Fats • While fats are an integral part of a well-balanced diet, they should be limited

46. How to Limit Fat Intake • Limit amounts of red meat • Choose low-fat or non-fat dairy products • Remove skin from poultry • Decrease or eliminate fried foods, butter, margarine • Cook with small amounts of olive oil instead of butter

47. Fats: Quick Assignment • Using the internet, complete the following assignment: • Identify 5 foods that you enjoy that are HIGH in fat content • Identify 5 foods that you enjoy that are LOW in fat content

48. Vitamins • Vitamins = complex organic substances that the body needs in small amounts • Most vitamins cannot be manufactured by the body and must be provided by your diet

49. Vitamins • Vitamins have a variety of healthy functions in the body • If the body lacks vitamins, deficiencies or disease can develop

50. Vitamins • Vitamins are grouped into 2 categories: • Fat-soluble • Too much can cause toxicity • Water-soluble • Too much will be excreted in the urine