Transcript 7.00
Physical
Mental
Fitness
Fitness
Emotional
Fitness
Is your own optimal health and well-being.
Toned muscles, a strong heart, and clear lungs.
It is the ability to meet the demands of day-today life.
Calories are burned efficiently.
Dietary Guidelines recommend three 30-minute
aerobic activities weekly.
Energy to be more productive and do things that
are important to you.
A positive outlook and the ability to deal with
stress, which increases self esteem.
A reduced risk for many health problems,
including heart disease, cancer, and diabetes.
Calories are a measure of energy in food.
Think about your body like a car.
More calories=more gas for your body
Basal metabolism- the amount of energy
required to maintain one’s automatic body
functions, such as hair growth.
Muscle mass increases metabolism.
Metabolism varies in individuals.
Teens have a higher metabolism than adults
because they are still growing—therefore, if an
adult eats the same as they did as a teen, they
most likely will gain weight.
Impacted
by age, bone structure, and
gender.
To maintain a healthy weight, exercise and
eat reasonable portions of nutritious foods.
Eating out can cause weight gain due to
unhealthy cooking methods and larger than
necessary portions.
“On
average, children ages
11-18 eat at fast food
restaurants twice a week.”
www.healthykidschallenge.com
White
Castle was the world’s first hamburger
chain founded in 1921, in Wichita, Kansas.
Mental
concept you have of your physical
appearance.
Factors contributing to a negative body
image can be…
- Athletes
- Fashion Models
- Movie Stars
Eating
disorders
affect
men,
women,
young,
and old.
Make sure the people around you make you
feel good about yourself, no matter your size.
Make sensible decisions about what you eat. If
you need help, ask a dietitian.
Focus on the inside, and let your body take its
natural shape.
Uses
weight in relation to height and age to
help determine whether you are in an
appropriate weight range.
Helps to determine if you are
underweight (-15%) or overweight (+15%).
In inches, the formula looks like this:
weight in pounds
(height in inches)
A person who weighs 180 pounds and is 5 feet 8 inches
tall has a BMI of 27.4.
180 lbs
(68 inches) x (68 inches)
x 703 = 27.4
x (height in inches) x 703
Weighing
15% more than what
your physician recommends.
Inactivity is a considering factor.
Heart disease, high blood
pressure, and certain cancers
are associated with being
overweight.
Develop
healthful eating and exercise habits.
Lose weight safely by eating larger portions
of healthy foods.
Include foods from all food groups.
Weight should be gained slowly and steadily by
choosing low-fat foods, as well as nutrient and
calorie dense foods.
Individuals who weigh at least 15% less than the
healthy weight recommended by their physician
are considered underweight.
Lowered resistance to infections, reduced
muscle strength, and malnutrition are related to
being underweight.
Abnormal
eating patterns that threaten a
person’s health.
Anorexia nervosa - involves an extreme urge
to lose weight by self-starvation.
Bulimia nervosa - overeating and then
purging (vomiting).
Both can be life-threatening.
Usually are unsuccessful because
they promise quick and easy weight
loss.
Avoid plans that make you purchase
special foods.
Examples:
Low-carb diet
Low-fat diet
Liquid diet (using low-calorie, high-fiber shakes)
Grapefruit diet
Detox diet
Cabbage Soup diet
Macrobiotic diet
The juice diet
Set
goals that are realistic.
Write down your goals.
Keep track of progress.
Lose the excuses.
Ask for support.
Celebrate your successes.
Always
start a plan by seeing your physician
first.
Good nutrition
Exercise
Focus on changing eating habits for a
lifetime.
Know your body. For example, if you have a
larger bone structure, you will weigh more.
In
your packet, draw an outline of a human
who you consider to have a healthy shape
(use the sheet in your packet)
On the arms and legs, write 3 different ways
to be physically healthy.
Around the head, write 3 ways to be mentally
healthy.
In the chest/heart area, write 3
ways to be emotionally healthy.
Bell Ringer
• You have 3 minutes to list all the snacks you can think of that begin
with the letters above. List at least 2 for each letter.
• Please use your notebook and respond to the following:
Healthy
S
N
A
C
K
Unhealthy
7.02 NUTRITION
What Is Nutrition?
The study of
how your
body uses
food.
What is a Nutrient?
A chemical substance in food that
helps maintain the body.
Some provide energy, build cells and
tissues, or regulate bodily
processes.
No single food supplies all the
nutrients the body needs to function.
What are the Nutrients?
• Nutrients – products that come from foods that help the
body grow and function.
• There are 6 Nutrients:
-Carbohydrates
-Proteins
-Fats
-Vitamins
-Minerals
-Water
Carbohydrates
• Carbohydrates are the body’s main source of energy.
• There are two kinds of carbohydrates:
1)Simple Carbohydrates = Sugars
2)Complex Carbohydrates = Starches, Fiber
• Simple Carbohydrates are found in fruit, vegetables and
milk.
• Complex Carbohydrates are found in breads, cereal,
pasta, rice, dry beans, potatoes and corn.
Protein
• Proteins are nutrients used to build, maintain, and
repair body tissues.
• Made up of amino acids – chemical compounds
• Your body makes all but 9 of the amino acids. Those 9
are called essential amino acids.
• Complete proteins = have 9 essential amino acids
(animal sources)
• Incomplete proteins = lack 1 or more of the essential
amino acids (plant sources)
Fats
• The most concentrated form of food energy
• Two types:
1)Saturated fats – solid at room temperature
2)Unsaturated fats – liquid at room temperatures
Vitamins
• Your body requires at least
13 vitamins each day.
• Two Categories:
1)Fat-Soluble Vitamins – body can store these, too much of these
vitamins can be harmful, examples: A, D, E, and K
2)Water-Soluble Vitamins – not stored in the body, large doses can
be harmful
Minerals and Water
• Body requires at least 16 minerals daily
•
Iron, Phosphorus, Sodium, Iodine, Calcium
• Carries nutrients to your cells
• Carries waste from your body
• Regulate your body temperature
• 55% - 75% of your body weight
Variables which affect nutrient
needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
GRAINS- bread, pasta, cereal
• Good source of complex
carbs and fiber
• ½ of your grains should be
whole!
• 1 oz. (1 serving) is:
• 1 slice of bread
• 1 C. of breakfast cereal
• ½ C. cooked rice, cereal, pasta
VEGETABLES
Eat more dark green and orange vegetables
Vary your vegetables!!!
•Good source of
vitamins and fiber
•½ C. chopped raw
or cooked
vegetables ( about the size
of your fist)
•1 C. leafy raw
vegetables
FRUIT
• Good source of simple
carbs (sugar), fiber, and
vitamins
• Focus on FRESH Fruit
• Go easy on fruit juice!!!
• 1 piece of medium fruit
(size of a baseball)
• ¾ C. fruit juice
• ½ C. canned fruit
MILK, YOGURT AND CHEESE
• Good source of minerals
such as calcium, vitamin
D, protein, and saturated
fat
• Choose low-fat or fatfree
• 1C. Milk or yogurt
• 1 oz. of cheese = 4
stacked dice
Dairy Alternatives
MEAT, POULTRY, DRY BEANS, FISH, EGGS,
NUTS
Good source of complete protein,
particularly omega – 3 fatty acid
(lean protein)
Choose low-fat or lean meats and poultry
1 c. cooked beans
3 oz. of meat/poultry (about the size of a deck of
cards)
2 eggs
4 T. peanut butter
FATS, OILS, SWEETS, OTHER
Naturally found in all other food groups
Make most of your fat sources from fish, nuts and
vegetable oils.
Keep saturated fats, trans fat and sodium low.
Choose foods and beverages low in added sugars.
Serving Sizes
The Dietary Guidelines :
Eat a variety of foods
60 minutes of aerobic activity daily
Balance the foods you eat
with physical activity.
Lifestyle diseases-illnesses relating to how
a person lives and the choices they make.
Includes high blood pressure, heart
disease, stroke, diabetes, and some
cancer.
Also anorexia and bulimia.
Choose a diet with plenty of
grains, vegetables, and fruits.
Carbs give energy!
EAT LOTS BECAUSE THEY PROVIDE
FIBER which aids in digestion and helps
prevent cancer.
Get your vitamins and minerals!
Low in fat!
Choose a diet low in fat,
saturated fat, and
cholesterol.
30% or less of FAT per day.
10% or less of saturated fat per day.
Animal foods give cholesterol…and
cholesterol can lead to heart disease.
Choose a diet moderate in
sugars.
American diets receive most of their
sugar from soda.
Sugar is calories and calories turn to fat.
Choose a diet moderate in
salt and sodium.
Add a little if cooking.
Use herbs and spices instead.
Choose salty snacks OCCASIONALLY….in
MODERATION.
Processed foods are high in salt!
Focus on RAW food diet!
Salt causes high blood pressure.
Special Concerns for
Vegetarians
Some people become vegetarians because they are
concerned about animals – Ethical Dilemma
Should consult with a nutrition counselor first because
they need to make sure they are getting enough
protein.
Special Dietary Concerns:
Types of Vegetarians
Lacto-ovo-vegetarian--eats dairy products,
eggs, in addition to plant sources
Lacto-vegetarian--eats dairy foods in addition
to plant sources
Ovo-vegetarian--eats eggs in addition to foods
from plant sources
Vegan--eats only food from plant sources
Special Nutritional Needs
7.03
Special Dietary Concerns
Medical Diets
Diabetes - a condition which the body cannot control
blood sugar levels
Eating the right balance of food and counting the grams of
carbohydrates help control sugar levels
Heart Disease – to reduce risk, lower total fat
and saturated fat intake and increase
soluble fiber
Cancer – need a lot of fiber and lots of
antioxidants!
Allergies – abnormal, physical response to
certain foods by the body’s immune
system
Special Nutritional Needs
Athletes – An athlete’s daily food
choices can make a difference between
a good performance and a bad one.
Athletes have specific energy, liquid, and
timing needs.
Supplements
Nutrients that people take in addition to the foods they eat in the
form of pills, powder, etc.
Should not be consumed in place of food.
Steroids are dangerous drugs that can boost performance.
Too many vitamins can be dangerous.
Special Nutritional Needs
Pregnant Women – mother is responsible for all of the
baby’s nutritional needs
Recommendations:
Choose a variety of low-fat, nutrient dense food
Boost calories slightly – be careful when people say you
are eating for two!
Eat 2 servings of high-protein foods daily
Drink a lot of water
Increase intake of folic acid
It is healthy to gain between 25-35 pounds!
Special Nutritional Needs
Children
Breast
milk is the best for
infants.
Iron should be added to
baby formula
Add solid foods gradually – 4-6 months
Encourage young children to eat plenty
of fruits and vegetables
Children need to drink milk
Reading the
Label
What are
Daily Values?
RULES AND REGULATIONS
Today’s food label rules and regulations are developed by:
The Food and Drug Administration (FDA)
The Food Safety and Inspection Service of the United States
Department of Agriculture (USDA)
©Learning ZoneXpress
61
CURRENT FOOD LABEL
REQUIREMENTS
The current requirements include:
Universal format
Defined health
claims only
Standard sizes
Daily values
Order of ingredient list
Contact information
EXCEPTIONS TO THE RULES
Some of the current exceptions include:
Plain coffee and tea
Spices and flavorings
Sample sized products
Foods made on-site
Fresh fruits,
vegetables
and seafood
THE ‘NUTRITION FACTS’
Nutrition information that must be listed on the
“Nutrition Facts” panel includes:
Serving size of the
food in both a
household
measuring unit and
its metric
equivalent.
The total calories
in each serving
and
the total calories
from fat.
The number of
servings in the
container.
Nutrition
information is
listed as amount
of “% Daily Value”
it represents
per serving.
THE PERCENT DAILY VALUES
“% Daily Values” are used to show how
one serving of food fits into a 2000 calorie reference diet
% Daily values
shows how one
serving fits into a
2000 calorie diet
TERMS USED ON FOOD LABELS
Total Fat
Saturated
Trans fat
Polyunsaturated fat
Monounsaturated fat
Cholesterol
FACTS ON FAT
To lower your fat intake,
compare similar foods and
choose:
Food with the lower
combined saturated and
trans fats
AND the lower amount of
cholesterol
Many food companies and
restaurants are voluntarily
reducing or eliminating the
use of trans fats in their
products
TERMS USED ON FOOD LABELS
Diet
Low Calorie
Reduced Calorie
Fat Free
Low Fat
Calorie-Free
Sugar-Free
TERMS USED ON FOOD LABELS
Excellent Source
Good Source
Healthy
Light
TERMS USED ON FOOD LABELS
Reduced
Low Sodium
Very Low Sodium
Lean
Extra Lean
0g Trans Fat
HEALTH CLAIMS
In the past, many labels listed false claims to improve health or
prevent certain diseases
Today, the FDA has very strict guidelines on which nutrients may
be linked with diseases
HEALTH CLAIMS
Calcium linked to osteoporosis
Sodium linked with high blood pressure
Dietary fat linked with certain cancers
Dietary saturated fat and cholesterol linked with coronary
heat disease
Fiber linked to certain cancers
Fruits and vegetables linked
with certain cancers
COMPARISON CLAIMS
Today many products use the terms “reduced,” “fewer,” “less,”
“more,” and “light” to assist in comparison shopping
In order to use these terms the manufacturer must include the
percent difference with the product being compared
COMPARISON CLAIMS
Products using the terms “light” or “reduced” must be
compared with a
similar product
Products using the terms “less” or “fewer” may be
compared to different products
Products using the terms “enriched,” “added,” or
“fortified” must have 10% or more of the Daily Value for
a particular nutrient than the product being compared