Transcript Body Composition

Making
Healthy
Choices
Why Should You Care??
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In the past 30 years, the
prevalence of overweight and
obesity has increased sharply for
children. (CDC , 2007)
5.0% to 13.9% aged 2–5
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6.5% to 18.8% aged 6–11
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5.0% to 17.4% aged 12–19
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At risk for:
 Heart disease
 High blood pressure
 Diabetes
 Arthritis-related disabilities
 Cancer
 Osteoporosis
(CDC, 2007)
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Coronary heart disease -# 1 cause
of death in the United States.
(American Heart Association, 2008)
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The estimated total cost of obesity
in the United States in 2000 was
about $117 billion. (CDC, 2007)
Why Should You Care?
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The choices you make
as a teenager could
create habits for the
rest of your life.
Lowering your risk of
developing other
health conditions that
threaten your life as
you age.
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Eating a variety of
healthful foods can
avoid unhealthful
weight gain and
diseases such as
type 2 diabetes.
Eating healthy can
provide a better
quality of life.
Nutrition
The process by which you
consume and use food.
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Nutrient
A substance in food that helps
with body process.
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Six
Nutrients
Functions
Source
Calories
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Energy is measured in calories.
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A unit of energy produced by food is a calorie.
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One pound of fat is equal to about 3500 calories.
1gram
of Protein = 4 calories
1gram of Carbohydrates = 4 calories
1gram of Fat = 9 calories
Balance food calories
with physical activity level
100 extra calories
per day
10 pounds
weight gain
per year
Proteins
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This nutrient is needed for growth, and to build and
repair body tissues.
Excess protein is burned as energy or stored as fat.
Two types of Proteins:
 Complete
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Energy
& Incomplete
Complete Protein: A protein that contains all the
essential amino acids.
Sources: meat, fish, poultry,
milk, yogurt, & eggs.
Amino Acids
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Amino Acids are building blocks that make up
proteins.
Your body needs 20 amino acids to function
properly.
Your body can produce only 11 of these amino
acids.
The 9 amino acids the body cannot produce are
essential amino acids.
Proteins

Incomplete Proteins: are proteins that come plant
sources that do not contain all of the essential
amino acids.
 Three
Categories:
 1.
Grains: whole grains, pastas & corn.
 2. Legumes: dried beans, peas &lentils.
 3. Nuts/ Seeds
Soybeans are the only plant food that provide all 9 essential
Amino Acids.
Carbohydrates
Energy
Main source of energy.
 Excess carbohydrates are stored as fat.
 Two types of Carbohydrates:
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 Complex:
Slow rate of energy.
Sources: bread, pasta, vegetables
 Simple: Sugars that enter the bloodstream
rapidly and provide quick energy.
Sources: fruits, honey, milk,
processed sugar
Fiber
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Part of grains and plant foods that cannot be
digested is called fiber (aka: Roughage)
Two types of fiber: Soluble & Insoluble
Soluble Fiber reduces cholesterol.
 Sources:

oatmeal, beans & barley
Insoluble Fiber helps the digestive tract which helps
prevent constipation & other intestinal problems by
binding with water.
 Sources:
wheat, leafy vegetables & fruits
Lipids / Fats
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Energy
Help the body store and use vitamins and provide
energy.
Help surrounds and cushions internal organs.
Provide taste and texture
Help maintain body heat, maintain an energy
reserve and build brain cells and nerve tissues.
Lipids / Fats
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Types of Fat: Saturated & Unsaturated
Saturated fat: Fat found in dairy products, solid
vegetable fat and meat and poultry.
Solid at room temperature
Contribute to the level of cholesterol
Cholesterol is fat like substance made by the body
and found in certain food (dietary cholesterol).
Lipids / Fats
LDL
Low-density lipoprotein
Bad form
 Deposits cholesterol on the walls of blood
vessels
 Low fat diets lower LDL
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HDL High-density lipoprotein
Good form
 Removes cholesterol from cells
 Brings to liver and intestines to be recycled or
eliminated
 Exercise raises HDL
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Lipids / Fats
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Unsaturated: comes from plant products and fish.
Usually liquid at room temperature.
Two types of unsaturated fat:
Polyunsaturated fat & Monounsaturated
fat
Poly: Sunflower, Corn & Soybean oils.
Mono: Olive & Canola oils.
Lipids / Fats
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Trans-fatty acids:
Are formed when vegetable oils are processed into solid
fats, such as margarine or shortening.
Hydrogenation
 Increases
shelf life
 Less greasy
 Cookies, crackers, snack foods
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What to look for “partially hydrogenated vegetable oil”
or “vegetable shortening”
Vitamins
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Nutrients that help the body use carbs, proteins and
fats.
Provide no energy to body directly, but help
unleash energy stored in carbs, proteins and fats.
Vitamins
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Two types of vitamins: Fat-soluble / Water-soluble
Fat-soluble vitamin: a vitamin that dissolves in fat
and can be stored in the body.
4 fat-soluble vitamins: A, D, E and K.
Water-soluble vitamin: a vitamin that dissolves in
water and cannot be stored by the body in
significant amounts.
Vitamins C and B complex
Minerals
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Nutrients that regulates many chemical reactions in
the body.
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Two types of Minerals:
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Macro: Required in amounts greater than 100mg.
 Examples:
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Macro / Trace
Calcium, Sodium, Magnesium, Potassium
Trace: Required in very small amounts.
 Examples:
Iron, Zinc
Water
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This nutrient is involved with all body processes.
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Makes up the basic part of the blood
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Helps with waste removal
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Regulates body temperature and cushions the spinal
cord and joints.
Water
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Water makes up more than 60 % of body mass.
Help carry nutrients to all body cells and waste
products from the cells to the kidneys.
Leaves the body in the form of perspiration or
urine.
The body can only go without water for about 3
days.
Water
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Dehydration: is caused by a lack of water intake, a
dry environment, fever, vomiting or diarrhea.
Common signs: Fatigue, dry mouth, dizziness…….
Drink an adequate amount of water a day:
 have
a water bottle (1liter ?)
 eating water-rich fruits and vegetables
 taking drinks from the water fountain
Nutrition
Nutritional Facts
Nutritional Facts

How many servings are
in this package?
If the entire package was eaten
how much carbohydrates would
this food provide?

The Percent Daily Values on food
labels are based on
a diet of _______ per day.
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History of USDA’s Food Guidance
Food for
Young
Children
1992
1916
1940s
1970s
2005
1950s-1960s
Body Composition
WHAT IS Body Composition
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Body Composition: The % of body fat to lean body
mass in the body.
Percent Body Fat: Another term for body
composition.
Hydrostatic Weighing : A scientific method for
determining body composition that uses the
principal of water displacement; the difference
between body weight measured on land and in a
tank of water.
Three Body Types
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Ectomorph: Body type is characterized as low
percentage of body fat, small bone size and small
amount of muscle mass and size.
Mesomorph: Body type is characterized as low to
medium percentage of body fat, medium to large
bone size and large amount of muscle mass and
size.
Endomorph: Body type is characterized as high
percentage of body fat, large bone size and small
amount of muscle mass and size.
Three Body Types
Ectomorph
Mesomorph
Endomorph
Why is Body Composition Important
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Your body is made up of water, fats,
proteins, carbohydrates and various
vitamins and minerals. If you have too
much fat — especially if a lot of it is at
your waist — you're at higher risk for such
health problems as high blood pressure,
high blood cholesterol and diabetes. That
increases your risk for heart disease and
stroke.
How To Measure Body
Composition
To calculate your exact BMI :
multiply weight
(150lbs in pounds) by 703=105450
divide by your height in inches (5’8”)
68” =1550.7
then divide again by your height in
inches. =22.8 BMI
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Eating Disorders
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A mental disorder in which a person has a
compelling need to starve, to binge, or to binge
and purge.
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Binge Eating Disorder
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An eating disorder in which a person cannot
control eating and eats excessively.
Anorexia
A life-threatening eating
disorder in which a person
starves himself or herself
and weighs 15 % or more
below desirable weight.
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Anorexia
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Weight loss because of too much dieting.
Too much exercise.
Tiredness and low energy.
Obsession with food, calories, recipes, complaining of
being "too fat", even when thin.
Guilt or shame about eating.
Depression, irritability, mood swings.
Signs of vomiting, laxative abuse, diet pills & irregular
menstruation.
Bulimia
An eating disorder in
which a person binges and
purges.
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Steroids
For Guys
For Girls
•Baldness
•Development of breasts
•Painful erections
•Shrinkage of testicles
•Loss of function of
testicles
•Growth of facial and
body hair
•Deepened voice
•Breast reduction
Steroids
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Signs of Steroids:
Mood swings–
calm one minute, total rage the next
 Acne on back
 Violent, combative behavior
towards friends and family
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