Transcript Grains Make Half your grains whole

NUTRITION
CHAPTER 7-9
Are you a breakfast eater or a breakfast skipper?
Improved concentration and performance in the
classroom and on the athletic field
More strength and endurance to engage in
physical activity
Better hand-eye coordination
Are you a McDonald’s BIG MAC sandwich or a salad?
BIG MAC calories = 550 (meal = 1030)
Salad calories = 140
Are you a chip snacker or a fruit and veggie
snacker?
10 chips = 105 calories on average
* Empty Calories (Fat Calories)
* NOT just 10!!!
Fruits = 50 calories on average
Vegetables = 30 calories on average
* Vitamins and Minerals
Are you a soda drinker or a milk drinker?
Soda = 110 calories
Skim Milk = 85 calories
2% Milk = 120 calories
* Stronger Bones
* Reduces Osteoporosis and tooth decay
Chocolate Milk = 150 calories
* Good recovery drink
Benefits of Nutrition. Definitions.
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Nutrients – are substances in food that the body
requires for proper growth, maintenance, and
functioning.
Malnutrition – result of serious under nutrition.
Under nutrition – too little food energy or too few
nutrients promote growth.
Over nutrition – consuming too much food energy or
excessive amounts of nutrients.
 Too
few vegetables and too much meat.
 High intake of salt, fats and added sugars.
6 Classes of NUTRIENTS.
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Carbohydrates.
 Sugar and starches supply 4 calories per gram.
 Fiber does not supply calories.
Protein.
 Builds body tissue and supplies energy.
 4 calories per gram.
Fats.
 Energy source for the body. 9 calories per gram.
6 Classes of NUTRIENTS.
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Vitamins.
 Required for growth and proper functioning of the
body.
Minerals.
 Required for growth and functioning.
 Calcium and iron.
Water.
 Teen females – 10cups of fluid a day.
 Teen males – 14 cups of fluid a day.
 20% comes from the food.
My Plate = 5 food groups
Protein
Go lean on protein: 5 ½ cups
•
•
•
Choose low fat or lean
meats and poultry.
Bake it, broil it, or grill
it.
Vary your choices:
•
Fish
•
Beans
•
Peas
•
Nuts
•
Seeds
Grains
Make half your grains whole
Eat 6 ounces of:
•
Whole grain
bread
• Cereal
• Crackers
• Rice
• Pasta
•Look for the “whole”
before the grain name
on the ingredients.
•
Vegetables
Vary your veggies: 2 ½ cups
•
Eat more dark green
vegetables.
•
•
•
Eat more orange
vegetables.
•
•
Broccoli
Spinach
Beta Carotene
Eat more dry beans
and peas.
•
•
•
Black beans.
Kidney beans
Pinto Beans.
Fruits
Focus on fruits: 2 Cups
Eat a variety of fruit.
•
•
•
•
Apples
Cantaloupe
Bananas
Choose fresh, frozen,
canned, or dry fruit.
•
Go easy of fruit juices.
•
•
Look for 100% fruit.
Dairy
Get your calcium rich foods
•
•
•
3 cups of Dairy a
day.
Go low fat or fat
free.
Choose lactose- free
products or other
calcium sources.
•
•
•
Kale leaves
Caned fish
Soy beans
Controlling Calories

Calories – measure energy value of food.
 2,200
for ACTIVE teen females.
 3,200 for ACTIVE teen males.
Carbohydrates. Converts into blood sugar glucose.

Starch – main ENERGY source.
 Provides
 Stored
 Foods

steady supply of glucose.
glucose in the body is called Glycogen.
– cereals, grains, potatoes, breads, etc.
Sugars
 Glucose
- blood sugar or the body’s fuel.
 Fructose – natural sugar in fruits and honey.
 Sucrose – table sugar.
 Lactose – sugar in milk.
Carbohydrates.

Fiber is a carb, but is not digestible by the human
being.
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Helps maintain the health of the digestive tract.
Reduces blood cholesterol and the risk of heart disease.
Helps control diabetes.
Helps control body fat
 Chew longer and fill up sooner on fewer calories.
Food with skin on has more fiber.
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Potatoes
Apples
Peanut butter
Pickles
Fats. Fuel for the body.
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Reserve supply of energy (after glucose is used).
Stored in a layer of cells beneath the skin, in many
pads of the abdomen.
Insulates the body and protects it from cold
temperatures.
Know your fats.
SATURATED

Linked to heart and
artery disease.
 Trans
fat – Processed
fat. Linked to cancer.
 Cholesterol – fat made
by the body.

Ex. Bacon, butter,
cheeses, lunchmeats,
hotdogs, burgers, etc.
UNSATURATED

Less associated with
heart and artery
disease.
 Polyunsaturated
– fish
oil
 Ex. Avocados, nuts,
seeds, oils, peanut
butter, etc.
Proteins. They do the cell’s work.

Protein breaks down into:
 Amino
Acids (building blocks) – your body can make.
 Essential Amino acids – must be eaten in foods.
 Chicken,
fish, pork, beans, tofu, cheese, eggs, soy milk, etc.
Vitamins.

Two classes of Vitamins.
 Fat
– soluble. Able to dissolve in fat and tend to remain
in the body.
 Can
be dangerous if a person takes supplements of them.
 Water
– soluble. Able to travel in the body’s watery
fluids and leave the body readily in the urine.
 Need
to eat foods that provide water – soluble vitamins to
replace those that leave the body.
Vitamins. Fat-soluble.

Vitamin A – helps with vision.
 Beta-carotene



– orange vegetable pigment.
Vitamin D – Promotes growth and healthy bones.
Vitamin E – Antioxidant
Vitamin K – helps with blood clotting.
Minerals. Proper body functioning.

Calcium. Needed to form and maintain strong
bones.
 Stored
in bones and teeth.
 Osteoporosis – disease of gradual bone loss.

Iron. Carries oxygen in red blood cells.
 Anemia
cells.
– reduced number or size of the red blood
Minerals.

Electrolytes. Help maintain the proper balance of
fluids in the body.
 Sodium,
chloride and potassium serve as electrolytes.
 Nerve to nerve communication, heartbeats, and
contraction of muscles are regulated by electrolytes.
Water. Carries materials in the body.
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
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60 % of our body’s weight is water.
Carries oxygen, nutrients, and waste from place to
place in the body.
Creates an environment in which tissues must live.
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1999, 2008, 2010,2011
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1999
1990
2008
2010
2011
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4”
person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2009
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
Obesity Trends* Among U.S. Adults
BRFSS, 2010
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends Among U.S Adults
2013
Who’s the FATTEST?
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Nauru (94.5%)
Micronesia
Cook Islands
Tonga
USA (#9)
Egypt (#14)
Mexico (#19)
Obesity in Pennsylvania

20th fattest State
 30.2%

Obese / 66.5% Overweight
By the year 2030
 57%
of Pennsylvanians
will be obese.
Obesity Cost


$190 billion in Health Care cost for
Overweight/Obese related illnesses alone.
By 2030, $550 billion will be spent.
 Type
II Diabetes
 Coronary Heart Disease and Stroke
 Hypertension (high blood pressure)
 Arthritis
 Obesity-related Cancer
BMI – Body Mass Index

Body Mass Index (BMI) - is a number calculated from a
person's weight and height. BMI provides a reliable indicator
of body fatness for most people and is used to screen for
weight categories that may lead to health problems.
Energy Balance


The balance between food energy taken in and
energy spent determines how much fat a person’s
body stores in its fat tissues or how much it uses from
storage.
More simply:
 Energy
in – Energy out = Change in fat.
ENERGY IN – calories you put in your body.

For each 3,500 calories you eat over the amount
you spend, you store 1lb of body fat.
 Gain

1lb
The reverse is also true: for every 3,500 calories
you spend beyond those you eat, you will use up
1lb of body tissue as fuel.
 Lose
1lb
ENERGY OUT – body spends energy

Two major ways your body spends energy/calories
 Basal
energy – energy used to support chemical
activities of the cell and to sustain life.
 Heart
beat, breathing, body temperature, etc.
 1,200-1,400 calories used for basal processes
 Physical
activities – movement of the body under the
command of the conscious mind.
 Number
and size of muscles
 Total weight of body
 Length of exercise
 Effort/intensity level
Food Labels

Pay attention to the serving size, especially how
many servings there are in the food package.


The number of servings you consume determines
the number of calories you actually eat (your
portion amount).


Recommend 5% or less
Get more of these (vitamins, calcium, and iron)


2 servings = 500 calories
Limit these nutrients (fats, cholesterol, and sodium)


1 cup = 1 serving, but there are 2 servings in box
Recommend 20% or higher
Footnotes are Daily Values based of a 2,000 or
2,500 daily calorie intake
Continued Food Labels