Nutrition Unit

1. Nutrition Unit

2. Terms • Nutrition: The science of food and how the body uses the foods taken in. • Nutrients: The chemical substances in food that help build and maintain the body. • Undernourished: Not eating enough food to keep a healthful body weight and activity level. • Malnutrition: Lack of proper nutrients in the diet.

3. Terms • My Plate: Current USDA guideline for portions and nutrients for a balanced diet. • Food Guide Pyramid: A diagrammatic representation of recommended portions of the five basic food groups, plus fats and oils • USDA: United States Department of Agriculture; responsible for developing and executing U.S. federal government policy on farming, agriculture, and food.

4. 6 Nutrients Terms • Carbohydrates: Organic compounds that include sugars & starches; major energy source in diet • Proteins: Organic compound essential in diet for growth & repair of tissue • Vitamins: Organic substance that is fat or water soluble essential for normal growth & activity of body • Minerals: Inorganic element essential to nutrition of humans, animals, plants • Fats: Organic compound that serves as reserve of energy in body; necessary for absorption of vitamins • Water: Essential nutrient for body function; produces fluids such as urine, perspiration, tears, saliva

5. Functions of Nutrients • Carbohydrates — provides energy • Proteins — build, maintain, and repair cells • Vitamins —keep vital processes working

6. Carbs Functions of Carbohydrates • Supplies energy • Helps in use of fats

7. CARBOHYDRATES SIMPLE CARBOHYDRATES COMPLEX CARBOHYDRATES

8. Simple Carbs • Simple carbohydrates are sugars • Natural Sugars • Milk • Fruit • Grains • Refined Sugars • Honey • Table/White sugar

9. Complex Carbohydrates • Starches • Fruits • Vegetables • Grains

10. Protein Functions of Protein • Builds, repairs, and maintains body tissue • Supplies energy • Two Sources: • Animal Sources ; meat and eggs • Plant Sources; beans

11. Vitamins Functions of Vitamins • Required for numerous functions within the body but do not become part of the body • Deficiencies can lead to serious health problems

12. Benefits of Vitamins • Vitamin A: Healthy eyes and skin • Vitamin D: Helps absorb calcium and phosphorus • Vitamin E: Reduces the risk of heart disease • Vitamin B: Complex; helps with energy, mood, and memory • Vitamin C: Helps prevent cardiovascular disease and strengthen immune system

13. Good Sources of Vitamins • Vitamin A: dairy, eggs, dark colored vegetables, orange fruits • Vitamin D: dairy, eggs, natural sunlight • Vitamin E: vegetable oil, nuts, avocados, grains • Vitamin B: potatoes, bananas, seeds, fish • Vitamin C: citrus fruits, broccoli

14. Minerals • Functions of Minerals: Minerals and trace elements are similar to vitamins and are required in very small or trace amounts to maintain good health. Minerals DO become part of the body • Electrolytes -Trace Element: • Sodium, Chloride, Potassium

15. Sources of Minerals • Calcium for healthy bones—Dairy • Phosphorus for healthy bones & teeth—Dairy • Magnesium to help muscles & nerves—Nuts, whole grains, leafy greens, chocolate! • Iron for healthy blood cells—Red meat, leafy vegetables • Potassium for healthy nervous system—Peas, bananas, broccoli • Zinc for healthy immune system—Red meat, poultry

16. Fats Function of Fats • Carry essential fatty acids • Provide more than twice the energy of carbohydrates and proteins • Sources of Fats • Good Fats: peanut butter, nuts, olive oil • Bad Fats: butter, French fries

17. Overindulgence in Bad Fat • HIGH CHOLESTEROL • CLOGGED ARTERIES • HIGH-RISK FOR DISEASE • OBESITY • HIGH BLOOD PRESSURE • SHORTENED LIFE-SPAN

18. Function of Water • Most essential of the nutrients • Basis for the fluids in the body • All cells and organs need water to function • 66% of the body is made up of water

19. Try to Fill In the Blanks • Daily, adult males need to consume around ________calories, adult females around ________. However, an Olympic Athlete needs to consume around ______. Eating less than ________ or more than ______can be dangerous.”

20. Terms • Calorie—measurement of the potential heat energy in the food we eat • Metabolism—process by which the body breaks down substances and gets energy from food • BMI— measure of body weight relative to height • Overweight---heavier than the standard weight range for your height • Obese---having an excess of body fat, serious health risks • Underweight---below the standard weight range for your height, also carries health risks

21. Calories • Measurement of the potential heat energy in the food we eat • Amount of energy expended in raising the temperature of one gram of water one degree Celsius • Provide the energy your body needs for activities such as walking , doing chores, and playing sports • You can fine calorie in protein, carbohydrate, and fats • Food  Energy  Heat

22. Nutrient Calorie Count • 1 gram of protein = 4 calories • 1 gram of carbohydrate = 4 calories • 1 gram of fat = 9 calories Alcohol NOT considered a nutrient since it does NOT contribute to growth, maintenance, or repair of body tissue. IT IS HIGH IN EMPTY CALORIES! 1 gram of alcohol = 7 calories

23. Ways to Know Calorie Count of Food • Food Label • Phone Apps • Fooducate.Ltd. • MyFitnessPal.com • FitNow • Reference Guides

24. Nutrition Facts:

25. How Many Calories Do I Need?

26. Metabolism • The process by which the body breaks down substances and gets energy from food • Converts the food you eat into fuel • Example: if you consume 500 fewer calories than you use every day, you will lose 1 pound per week.

27. Calorie Requirements TEENAGE GIRLS • 1700-1800 if sedentary/not active • 2000-2200 if moderately active • 2300-2600 if active • 2800-3000 if very active TEENAGE BOYS • 2100-2500 if sedentary/not active • 2500-2900 if moderately active • 2800-3400 if active • 3300-4000 if very active

28. Body Mass Index(BMI) • A measure of body weight relative to height. • By calculating your BMI you can determine if you’re overweight, obese, or underweight • Overweight - heavier than the standard weight range for your height • Obese - having an excess of body fat, serious health risks • Underweight - below the standard weight range for your height, also carries health risks

29. Appropriate Ways to Determine a Healthy Weight • Website to calculate your BMI • http://www.nhlbisupport.com/bmi/ • Insurance table www.bcbst.com • Doctors recommendation • Weight Watchers www.weightwatchers.com • Clothes fitting poorly • Fatigue easily • Photographs of self

30. Inappropriate Ways to Determine a Healthy Weight • Peer pressure • Comparing self to models, celebrities, friends • Hurtful remarks by family/friends • Negative body image

31. Healthy Ways to Manage Weight • Choose nutritional foods: fruits, vegetables and whole grains that have fewer calories • Watch portion sizes: stick to recommended portion sizes for each food groups • Avoid foods that are high in fats and added sugars: fast foods, candy, soda • Enjoy your favorite foods in moderation: enjoy a small scoop of ice cream less often, special occasions

32. Healthy Ways to Manage Weight • Be active: walking, yard work, dancing, swimming, bicycling, etc. • Tone your muscles: muscle tissue takes more calories to maintain than fat, but increasing your muscle mass means that your body will use more calories • Stay hydrated: drink between 8 to 12 cups of day, cup = 8 ounces

33. Healthy Ways to Manage Weight • Select foods from the five major food groups that are higher in calories: whole milk • Choose higher-calorie, nutrient-rich food: nuts, dried fruits, cheese, and avocados • Eat nutritious snacks: enjoy more often to increases your daily calorie intake • Get regular physical activity: activity will ensure that most of the weight you gain is muscle rather than fat

34. Importance of Physical Activity • It helps relieve stress • It promotes a normal appetite response • It increases self-esteem • It helps you feel more energetic • It help you maintain a weight that is within the healthy weight range • It keeps body organs, bones and muscles in good shape

35. Strengthening Activities • Increase your strength: • Circuit training • Pilates • Lifting • Stretching • Push-ups • Free Weights

36. Cardio Activities • Increasing your Heart Rate: • Running • Walking quickly • Biking • Aerobics • Swimming • Tennis

37. Question • To lose one pound of fat, a person must decrease their caloric intake by ………?

38. Calories Burned

39. Terms • Body Image: the way you see your body; may be either negative or positive • Eating Disorders: extreme, harmful eating behaviors that can cause serious illness or even death • Anorexia: an eating disorder in which an irrational fear of weight gain leads people to starve themselves

40. Terms • Bulimia: an eating disorder that involves cycles of overeating and purging, or attempts to rid the body of food • Binge Eating: an eating disorder in which people overeat compulsively • Female Athlete Triad: Consists of three conditions; disordered eating, menstrual dysfunction, premature osteoporosis (low bone density)

41. Body Image • Many teens feel insecure about their changing bodies • Changes they my experience are physical and hormonal • It is common to feel unhappy about their body type, wish they were: taller, shorter, thinner, shapelier, or more muscular • Body images come from: models, athletes and actors, etc. • Fixation on poor body image may lead to a distorted body image.

42. Eating Disorders Causes of eating disorders: • Linked to depression • Low self-esteem • Troubled personal relationships • Social and cultural forces • Genetics

43. Anorexia • This disorder affects a person’s self-concept and coping abilities • Develop obsessive behaviors related to foods • Avoiding food and meals • Eating only a few kinds of food in small amounts • Weighting or counting the calories in everything they eat • Exercising excessively • Weighting themselves repeatedly

44. Health Problems Due to Anorexia • Malnutrition and starvation may occur • Bones may become very brittle • Body temperature, heart rate, blood pressure may drop • Organ size may be reduced • Heart problems and sudden cardiac death may occur

45. Bulimia • Regularly goes on binges, eating a huge amount of food in a single sitting • Feels out of control • Often gulps down food too fast to taste it • After binging, purges, then forces him/herself to vomit or takes laxatives to flush the food out of system • May fast or exercise frantically after a binge

46. Health Problems Due to Bulimia • Dehydration • Sore, inflamed throat and swollen glands • Damaged teeth from stomach acid from vomiting • Damaged stomach, intestines, or kidneys • Irregular heart rhythms • Heart failure • Death

47. Binge Eating • Eating large amounts of food in a short period of time without purging • May feel guilty and disgusted about their behavior but feel powerless to stop the binge eating • More common in males

48. Health Problems Due to Binge Eating • Become overweight or obese • Develop high blood pressure • Develop Type 2 diabetes • Develop cardiovascular disease

49. Female Athlete Triad • Being competitive athlete • Playing sports that require you to check your weight often or maintain a certain weight • Not having time to spend with friends because your sport takes up all your free time • Exercising more than is necessary for your sport • Being pushed by your coach or your parents to win all costs

50. Female Athlete Triad • Potentially fatal problem • Combination of eating disorder, amenorrhea and osteoporosis • Some suggest eating disorders may exist in 62% of females in certain sports and amenorrhea found in 60% • Major risk is the fact that bone lost may not be regained