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Exploring Nutrition for Better Health

Dive into nutrition basics with this lesson on nutrients, appetite, carbohydrates, proteins, fats, and vitamins. Learn about portion sizes, empty calories, and healthy eating habits. Discover the impact of food choices on health and gather tools to make informed decisions.

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Exploring Nutrition for Better Health

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  1. Lesson Plan • Class: Health I • Unit: Nutrition • Instructor: Ms. Zupanc

  2. Objectives: • 1. SWBAT Define BMI and determine their own body mass index. • 2. SWBAT List the risks associated with obesity and heart disease. • 3. SWBAT Find their waist circumference and the sizes that are of risk for men and women. • 4. SWBAT Use the internet to take a quiz regarding portion sizes.

  3. CHAPTER 5 Nutrition and Your Health

  4. Lesson 1 Vocabulary • Nutrients – Elements in food that your body needs for energy, to grow, and to repair itself. • Hunger – Natural drive that protects you from starvation (physical) • Appetite – A desire rather than a need to eat.

  5. What Affects your Appetite?

  6. Factors That Contribute To Our Eating Habits • Environment • Culture • Family and Friends / Peer Pressure • Advertising • Time and Money • Emotional Eating

  7. T.V. Time • The average child sees more than 20,000 commercials each year. • What kinds of advertisements are most common? • How do you feel about this? Is there a connection?

  8. Eating is linked to 6 leading causes of death in the U.S. • Why???

  9. OBESITY • Obesity (excess body fat) is surpassing smoking as the number one preventable death in the U.S. • What does that mean to you?

  10. Nutrition • Nutrition – The process by which the body takes in and uses food. • What are “empty calories”? • How can we manage our eating habits???

  11. Nutrients, Carbohydrates, Proteins, and Fats • What are they??? • On a sheet of paper list as many foods as you can that are sources of that nutrient

  12. Carbohydrates • Carbohydrate – Starches and sugars found in foods, body’s preferred source of energy. • Simple and complex • What is the difference? • 55-66% of daily calories

  13. Carbs • Simple Carbs – Sugars found in fruits, veggies and milk. Also in candy, soda, sweets, salad dressing, soups, breads. No Good – fructose, maltose, sucrose, oils, syrups • Complex Carbs – (Good) Starches found in rice, grains, seeds, nuts, legumes (beans). Much better for you.

  14. Glucose • The body’s chief fuel and a simple sugar • When it is not used right away it is stored in the liver and muscles as • Glycogen – A starch-like substance • What happens if we have enough carbs stored and enough for energy needs???

  15. What’s up with the low carb craze? • Why are carbohydrate foods considered fattening? • Describe the low carb diets that are popular. What is your opinion regarding them? • List all of the simple and complex carbs you have consumed in the past 24 hours.

  16. Fiber • Where can you find it? • The tough, stringy part of veggies, fruits and grains • Complex carb • It is not digested • Why should you eat it? Moves waste through your digestive system Gives a feeling of fullness Reduces risk of cancer and heart disease 25 GRAMS A DAY!

  17. F.Y.I. • Americans eat their own weight in sugar every year • This primarily comes from where? • What is the relationship between carbohydrates and tooth decay?

  18. Proteins • Are nutrients that help build and maintain body tissues. • Found in Muscle, bone, connective tissue, teeth, skin, blood, vital organs • Remember antibodies? • Provide 4 calories per gram • Excess is converted into fat

  19. Proteins • Amino acids – Substances that make up the body’s proteins • Body makes 11 out of 20 on it’s own • The other 9 acids are called Essential Amino Acids b/c they come from foods that you eat

  20. More Proteins… Complete – Foods that contain all of the essential amino acids that the body needs Examples: Fish, meat , eggs, milk, cheese, yogurt, soybean Incomplete – Foods lack some of the essential amino acids Examples: Legumes, nuts, whole grains, seeds

  21. FAT • Fats deliver more than twice the amount of energy as compared to carbs and protein • We do need some • Lipid – A fatty substance that does not dissolve in water

  22. FAT • Cholesterol – a fatlike substance produced in the liver of all animals and found only in foods of animal origin • Dietary Guidelines – • Teenage Girl: 2,200 calories or 66 grams of fat / day • Teenage Boy: 2,800 calories or 84 grams of fat / day

  23. Calories Vs. Fat http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/cal_cnt.htm • Healthy Shopping: What to Buy • http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/shop.htm

  24. Good Resources On The • National Institute of health (portion distortion quiz, BMI) http://www.nhlbi.nih.gov/health/public/heart/index.htm • New Food Guide Pyramid and other good info. http://www.hsph.harvard.edu/nutritionsource/pyramids.html

  25. Vitamins • Regulate important body processes like digestion and metabolism • Water-soluble – Dissolve in water and pass easily into the blood stream. • Excrete excess amounts • Are not stored in the body • Cook carefully (steam with little water!)

  26. VITAMINS • Fat-Soluble Vitamins – • A, D, E, K • Are stored in the body’s fatty tissue, liver, and kidneys • High amounts of these can be toxic

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