Nutrition

1. Nutrition By: Mr. Schmidt Day 1: Notes Day 2: Notes Day 3: Test

2. Day One A man too busy to take care of his health is like a mechanic too busy to take care of his tools.- Spanish Proverb • Diets? • Nutrition/Metabolism • 6 Classes of Nutrients • Food Pyramid

3. Healthy Diet It’s not a diet, it’s a lifestyle! • Many weight loss diets exclude important groups of food and this can lead to deficiencies of some vitamins and minerals, in turn this can cause illness and long term health problems if it is not dealt with properly. • It does not take very long for the effect of dietary changes to become apparent, however, the changes that are made must be thought of as lifestyle changes, they are not ‘a quick fix’.You are fearfully and wonderfully made after all

4. Food • Your body needs food • The food you eat affects the way you: • (1) Look and Feel • (2)How well resist disease • (3) How well you perform mentally and physically • What does this tell us about food??

5. Nutrients -Are the substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy

6. Nutrition • The process by which the body takes in and uses these nutrients is called “Nutrition” • Nutrition Quiz!!

7. Nutrition • Which one is the better choice for your body? • Candy Bar vs. Apple • White Bread vs. Wheat Bread • Whole Milk vs. Skim Milk • Why?

8. White vs. Wheat • Fiber has long been known to aid digestive health too. • Fiber can help you lose or maintain weight because eating fiber-dense wheat bread helps you feel full • When put head-to-head with whole wheat bread, white is a nutritional lightweight. Whole wheat is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium. •  But of all these nutritional goodies, fiber is the star

9. Metabolism • Is the chemical process by which your body breaks down food to release energy. • How can you increase your metabolic rate?

10. Metabolism (1) Eating right and (2) exercising regularly are keys to improving your metabolism. • Start with breakfast (3). Eating breakfast stokes your metabolism and gears your body up to burn calories all day. • Don't starve yourself. (4) Eat four to six small meals, two to three hours apart throughout the day, rather than three widely spaced big meals.

11. 6 classes of nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

12. Carbohydrates • Main source of energy for the body. • Includes: sugars, starches, and fiber. • Excess carbohydrates are converted and stored as fats.

13. Examples • Simple Carbohydrate • Sugars that enter the bloodstream rapidly and provide quick energy. • (ex. White bread) • Complex Carbohydrate • Starches and fiber • (ex. Wheat bread, sweet potato)

14. Examples • Wheat Bread • Rice • Pasta • Macaroni Noodles • Cereal • Oatmeal

15. Protein • A nutrient needed for growth, for building, repairing, and maintaining body tissues, and for supplying energy. • Help body maintain strength and resist infection.

16. Proteins Examples • Complete Protein • Protein that contains all of the essential amino acids. • Essential amino acids • Are the nine amino acids the body cannot produce. They must come from the food that we eat. • Incomplete Protein • Protein that does not contain all of the essential amino acids. • Meat (Beef) • Chicken • Tuna • Dried Beans • Steak • Eggs • Nuts

17. Lean Cuts of Meat • Beef vs. Chicken? • Turkey vs. Ham?

18. FAT Types • A nutrient that provides energy and helps the body store and use vitamins. • One gram of fat supplies 9 calories of energy. • Saturated Fat • Type of fat from dairy products, solid vegetable fat, and meat and poultry. • Cholesterol • Fatlike substance made by the body and found in certain foods. • Unsaturated Fat • Obtained from plant products and fish and is usually liquid at room temperature. • Trans-Fatty Acids • Fatty acids that are produced when polyunsaturated oils are hydrogenated.

19. Fats • Do we need fat in our diet? YES! • And if we do, how much? 30% • Is there such thing as good fat? YES Mono and Poly!

20. FATS Examples • Polyunsaturated and monounsaturated fats • Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found mainly in many fish, nuts, seeds and oils from plants. Some examples of foods that contain these fats include salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower. • Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated and trans fats. But a moderate intake of all types of fat is best. Keep total fat intake to 30 % of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils. • Ice Cream • Whole Milk • French Fries • Butter • Corn Oil • Salmon

21. Day Two "Processed foods not only extend the shelf life, but they extend the waistline as well."~ Karen Sessions • Portion Size • Eating Disorders • Food Labels • Obesity

22. Vitamins • Fat-Soluble Vitamin • Vitamin that dissolves in fat and can be stored in the body. • Water-Soluble Vitamin • Vitamin that dissolves in water and cannot be stored in the body. • A nutrient that helps the body use carbohydrates, proteins, and fats. • Do NOT supply energy.

23. Examples • Vitamin A • Vitamin C • Folic Acid • Ascorbic Acid

24. Minerals • A nutrient that regulates many chemical reactions in the body. • Iron • An important component of hemoglobin and functions as a carrier of oxygen in the body. • Calcium • Builds bones and teeth and maintains bone strength. • Sodium • Regulates and maintains the balance of fluids in the body.

25. Water • Dehydration • Condition in which the water content of the body has fallen to a low level. • Diuretics • Flush water from the body, increasing the amount of urine excreted. • A nutrient that is involved with all body processes, makes up the basic part of the blood, helps to remove waste, regulates body temperature, and cushions the spinal cord and joints. • Makes up more than 60% of body mass.

26. Food Pyramid

27. Grains • Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. • Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include: whole-wheat flour • bulgur (cracked wheat) • oatmeal • whole cornmeal • brown rice • Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: white flour • degermed cornmeal • white bread • white rice

28. Vegetables • What Food are in the Vegetables Group? • Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. • Eating vegetables provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

29. Fruits • What Food are in the Fruit Group? • Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are:

30. Fats and Oils • Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.

31. Dairy • Calcium is used for building bones and teeth and in maintaining bone mass. Milk products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of milk products per day can improve bone mass.

32. Meat/Beans • What foods are included in the (meat & beans) group? • All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

33. Portion Distortion BAGEL 20 Years Ago Today 140 calories 3-inch diameter How many calories are in this bagel?

34. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories

35. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out *Based on 130-pound person

36. Calories In = Calories Out If you rake the leaves for 50 minutes you will burn the extra 210 calories.* *Based on 130-pound person

37. CHEESEBURGER Today 20 Years Ago 333 calories How many calories are in today’s cheeseburger?

38. CHEESEBURGER Today 20 Years Ago 333 calories 590 calories Calorie Difference: 257 calories

39. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn theextra 257 calories?* *Based on 130-pound person

40. Calories In = Calories Out If you lift weights for1 hour and 30 minutes,you will burn approximately 257 calories.* *Based on 130-pound person

41. Eating Disorders Anorexia Bulimia • People with anorexia have an extreme fear of weight gain and a distorted view of their body size and shape. As a result, they can't maintain a normal body weight. Some restrict their food intake by dieting, fasting, or excessive exercise. They hardly eat at all, and the small amount of food they do eat becomes an obsession. Bulimia is characterized by habitual binge eating and purging. Someone with bulimia may undergo weight fluctuations, but rarely experiences the low weight associated with anorexia. Both disorders tend to involve compulsive exercise.

42. Effects • With anorexia, the body goes into starvation mode, and the lack of nutrition can affect the body in many ways: • a drop in blood pressure, pulse, and breathing rate • hair loss and fingernail breakage • loss of periods • Soft hair that can grow all over the skin • lightheadedness and inability to concentrate • anemia • swollen joints • brittle bones • With bulimia, constant vomiting and lack of nutrients can cause: • constant stomach pain • damage to the stomach and kidneys • tooth decay (from exposure to stomach acids) • loss of periods • loss of the mineral potassium (this can contribute to heart problems and even death)

43. Food Labels

44. "Obesity" specifically refers to an excess amount of body fat. Some people, such as bodybuilders or other athletes with a lot of muscle, can be overweight without being obese. Obesity in America STATS 66% of the American population is obese or overweight More than 60% of American adults do not get enough physical activity, and more than 25% are not active at all.

45. How is obesity measured? • DEXA- X-ray test. These methods are not practical for the average person, and are done only in research centers with special equipment. • Underwater • Skin Calipers • Bioelectrical Impedance • Height and Weight Tables • BMI- In recent years, body mass index (BMI) has become the medical standard used to measure overweight and obesity.

46. Body Mass Index • BMI uses a mathematical formula based on a person's height and weight. • BMI equals weight in kilograms divided by height in meters squared (BMI = kg/m2). • Although the BMI ranges shown in the table are not exact ranges of healthy and unhealthy weight, they are useful guidelines. • A BMI of 25 to 29.9 indicates a person is overweight. • A person with a BMI of 30 or higher is considered obese.

47. Best way to lose weight • Regular Exercise and Healthy Diet • 3500 calories equal one pound Calories in – Calories out An Additional option if exercise is out of the question. Gastric Bypass

48. LaLanne's words to live by • “Exercise is the King, nutrition is the Queen, and together, they make the kingdom!” • If man made it, avoid it! Eat fresh fruits and vegetables, whole grains, lean meat and fish. No white flour, white sugar. Avoid processed foods. • Get off your seat, on your feet! Exercise hard for 30 minutes a day, three or four times a week. • Work at living, not dying. Have goals and challenges that make you get up in the morning.