Nutrition Lesson 1

1. Nutrition Lesson 1 Energy Intake

2. Canada’s Food Guide • Canada’s Food Guide describes a pattern of eating based on changing needs of males and females throughout the life cycle. • The eating patterns account for the energy and nutrients required to support growth as well as calories/energy required at various ages to support a healthy weight.

3. Portion Distortion! • North American’s suffer for “portion distortion”! • As food portions have increased over the years, consumers have changed their expectations of a “reasonable” serving of food. • We are eating more than ever without realizing it.

4. A Food Guide Serving • It is designed to help us plan for and consume the right amount of energy and nutrients throughout the day. • Physical activity increases our energy and nutrient requirements.

5. What are the types of foods that we should limit?

6. Foods and Beverages to Limit 1) High in: • calories • fat • salt • sugar 2) Foods that do not contain a significant amount of nutrients.

7. Fats 15 mL (1 tsp.) oil A quarter 25 mL (1½ tbsp.) salad dressing Two AA batteries

8. Meats and Alternatives 75 g (2½ oz.) meat, fish, or poultry A hockey puck 175 mL (¾ cup) cooked legumes (e.g., lentils, beans) A tennis ball 175 mL (¾ cup) tofu A deck of cards 30 mL (2 tbsp.) peanut butter A Ping Pong ball

9. Milk and Alternatives 50 g (1½ oz.) cheese Four AA batteries 125 mL (½ cup) ice cream Half a baseball 175 g (¾ cup) milk or yogurt A tennis ball

10. Vegetables and Fruit 250 mL (1 cup) salad greens A baseball 1 medium fruit A tennis ball 125 mL (½ cup) diced fresh, frozen, or canned fruit A small computer mouse

11. Grain Products 250 mL (1 cup) cold flaked cereal A baseball 1 pancake A compact disc (CD) 125 mL (½ cup) cooked rice or pasta A small computer mouse ½ bagel (45 g) A hockey puck 1 slice of bread A cassette tape

12. Activity • RM 3– NU: How do I measure up? • What are the four food groups? • How many servings for each? • What does a serving look like?

13. Energy Expenditure

14. What happens if you eat more than you burn? How can you increase the amount of calorie burn?

15. The human body is meant to move. • Any food intake that results in an excess of calories relative to how much the body burns off during the day through physical activity is stored as fat whether it comes from carbohydrates, fats or proteins.

16. Energy • Mechanical Energy – the capacity to do work. • Energy Expenditure – the use of energy during work. • When we exercise we use the energy in food to make the muscles contract (including the heart). We create heat while doing this. Therefore the body needs a way to cool us down.

17. What unit is energy measured in? Who could eat more, a sedentary (couch potato) adolescent or an active adolescent (basketball player)? Why?

18. Calories (Energy) • Energy is measured in units called calories. • It is important to have balance between the energy consumed in food and the energy spent being active. • People who follow the recommended eating patterns will consume an amount of energy that supports healthy weight, even if they are relatively inactive. • More active individuals need to consume more Food Guide servings to meet their energy requirements.

19. Energy Balance Energy In = Energy Out Positive Energy Balance – Energy intake is greater than energy expenditure = fat gain Negative Energy Balance – Energy Expenditure is greater than Energy Intake = fat loss

20. Storing Fat as Energy • Our cave-dwelling ancestors spent several days stalking a meal. The energy consumed from the last hunt was important to sustain them until their next meal. Why are fat stores still important to us today?

21. What is the purpose of fat in the body?

22. Storing Fat as Energy Fat stores help us to… • Maintain body temperature • Build and maintain body tissue and cells • Protect internal organs • Fuel muscle movement Fat becomes dangerous when there is excess being stored in the body, particularly around the abdomen.

23. Energy Expenditure • The human body spends energy for many different purposes, such as life-sustaining metabolic functions, digestion, and physical activity. • Energy expenditure in the body will fall into one of three categories: • Resting Metabolic Rate (RMR) • Thermic Effect of Food (TEF) • Energy Expenditure of Activity (EEA) Overall energy expenditure = RMR + TEF + EEA

24. Resting Metabolic Rate (RMR) • … is the amount of energy per minute the body uses to maintain a resting state. • Over a 24hr. period, a person will expend 1440 calories. (This is approx. 1 calorie per minute) Calories are needed to maintain the essential body functions that sustain life, including; nervous system activity, breathing, heart function, body temp and hormone activity. http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr12/rm/index.html RM 4–NU: Resting Metabolic Rate (RMR) Calculator

25. Energyfiend.com caloriecount.about.com

26. http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr12/rm/index.htmlhttp://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr12/rm/index.html What are some factors that would effect a person’s RMR?

27. Factors Affecting RMR • Age • Gender • Body size • Body Composition • Genetics • Environmental temperature • Infection or illness • Growth • Crash dieting • Physical activity • Strength of the heart • Stimulants

28. RM 5–NU: Energy Expenditure of Physical Activities (Excel)

29. Thermal Effect of Food • …Is the energy required to process what we eat. • Approx. 10% of the calories in a meals are used to digest, metabolize, and store the food just eaten.

30. Energy Expenditure of Activity • Is the amount of energy needed to fuel body movement involved in activities daily living and exercise. • Muscle tissue consumes approx. 20% of this energy at rest, but during vigorous exercise, the rate of energy consumption by muscle tissue may go up 50x or more.

31. What is the most changeable component of energy expenditure and one that is completely under your control?

32. Energy Expenditure of Activity Not only is exercise the most changeable component during a 24 hr. period, but it is also the one component that is completely under your control!

33. Technology and problems with nrg expenditure: How much time do you text each day? How much time are you on facebook? How much time are you on the computer? What tv shows do you watch?

34. The Cost of Being Sedentary • On average, teens in Canada spend almost 35 hours a week in front of a screen. (more time than spent in a classroom over the year) • 8-18yr. Olds spend an average of 6 hours and 21 minutes a day using media. • ½ the people 5-17yrs. Are not active enough for optimal growth and development.

35. Moderate activity expends between 3.5 cal./min. and 7 cal./min. • Vigorous activity expends over 7 cal./min. • If 2 people completed the same activity for the same duration at the same heart rate, who would expend more calories?

36. the person with more body weight • would expend more cal/min.

37. Moderate vs. Vigorous Moderate Activity: • 60 min. @ 6cal/min. = 360cal Vigorous Activity • 30 min. @ 9cal/min. = 270cal

38. How Many Cals do You Need? • Health Canada suggests males 17 and 18 need between 2450 and 2900 calories each day. • Females 17-18 need 1750 – 2100 each day. • These estimates include: RMR, daily living activities and moderate exercise.

39. Assignment: • Determining Energy Expenditure of Various Activities: (some activities are listed with more than one intensity) • Identify two from your physical activity plan (or other comparable activities) and locate them on the chart. • Write a journal entry comparing and contrasting energy expenditure associated with activities at different levels of intensities.

40. Journal Entry • Is there anything that surprises you about the chart? • Will this have an effect on your future activity choices? • Do you find this helpful to know? • …Anything else you find interesting.

41. Energy Balance • Positive (energy intake exceeds expenditure) and Negative Balance (Expenditure exceeds intake)

42. Sugar • Often a source of empty calories (energy without nutrients) • People with high intake of sugar often have poor intake of other important nutrients. What do you know about sugar in Nutrition Facts and Ingredients lists.

43. Sugar and Nutrition Facts • Sometimes just “sugar is listed” • Sometimes “ose” eg. Glucose, fructose etc.

44. Added vs. Natural • Ingredients lists of food labels help distinguish between added and natural sugars. • Items and ingredients ending in “ose” are added sugars, such as syrups, molasses, etc. • Ingredients closer to the top of the list are present in larger amounts (by weight) the the other ingredients.

45. HOW MANY CUBES? Use nutrition labels for different foods (Tim Horton’s ice caps., Slurpees, Etc.) How much sugar is in one serving? Is what you are served considered only one serving? How many servings would you likely eat at one time? How many sugar cubes is that?

46. Fat – in moderation • Is a source of soluble vitamins (A,D, and E) and essential fats. • Fat is part of every cell in the body and it helps absorb nutrients. • Babies and youth require higher fat intake until they have reached adult height.

47. Essential Fats • Consuming 30 to 45 ml of oil (canola, olive of soybean, each day ensures a source of these important fats for our bodies.

48. Trans Fats • Trans occur naturally in foods and are created artificially in commercial processing of oils into solid fat through a process called hydrogenation. • Consuming industrially created trans fats increases the risk of heart disease because: • it increases the bad low density lipoprotiens (LDL) cholesterol in the blood • It decreases the good high density lipoprotein (HDL) cholesterol in the blood

49. Assignment Compare different types of foods and different serving sizes of the same foods and record your results. Use the Nutrition Facts label, Ingredients lists and the Food Guide to help you. • Ex. Commercial fries and oven baked • Varieties of popcorn • Donuts and bagels Use RM7-NU: Find the Fat

50. Advertising Influence on Food Choice Television is the primary medium used for food advertising, followed by magazine advertising.