Transcript 6th Grade Nutrition

Dietary Guidelines
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Balance caloric intake
Maintain a healthy body weight
Keep physically active
Eat the right foods in the right amounts
If in doubt, toss it out
Children and Adolescents: Engage in at
least 60 minutes of physical activity on
most, preferably all days of the week.
The 6 Essential Nutrients for
Proper Nutrition
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Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
My Pyramid
My Pyramid
Food Pyramid
Sample label for Macaroni & Cheese
Start here: serving size
Check calories
Limit these nutrients
Get enough of these nutrients
Footnote
Reading Food Labels
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1 gram of fat = 9 calories
1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
Multiply the number of grams of fat by 9 to get
the total calories of fat per serving.
• Multiply the number of grams of carbohydrates
by 4 to get the total calories of carbs per
serving.
• Multiply the number of grams of protein by 4
to get the total calories of protein per serving.
Reading Food Labels
• 12g of fat x 9 calories = 108 calories of fat
per serving.
• 31g of carbohydrates x 4 calories = 124
calories of carbohydrates per serving.
• 5g of protein x 4 calories = 20 calories of
protein per serving.
• About 250 calories for 1 serving of Mac n’
Cheese.
• 2 servings = 500 calories
Carbohydrates
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Sources:
Cereal
Rice
Potatoes
Bread
Noodles
Fruit
Candy
Soda
• Function:
• Serve as the main source
of energy for the body.
Simple Carbohydrates
• Simple carbohydrate
sources
• Fruit juice
• White bread
• Processed foods
• Foods with refined
sugar
• Candy
• Soda
• Quickly supply the
body with ATP
(chemical energy)
• Quickly and easily
digested by the body
• Causes a quick change
in blood sugar levels
Complex Carbohydrates
• Complex Carbohydrate
sources
• Whole grains
• Brown rice
• Pasta
• Vegetables
• Steadily provide the body
with ATP
• Complex carbohydrates
digest slower than simple
carbohydrates
• Cause a gradual change in
our blood sugar levels
Protein
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Protein Sources
Fish
Poultry
Meat
Eggs
Beans
Cheese
Nuts
• Functions
• Structure of red blood
cells
• Proper functioning of
antibodies resisting
infection
• Regulation of enzymes
and hormones
• Growth and repair of body
tissue
Unsaturated Fats
• Monounsaturated
and Polyunsaturated
Fat Sources
• Olives / olive oil
• Raw nuts
• Avocado
• Sunflower oil
• Sesame seeds
• Function:
• Provide energy and help
the body store vitamins
• Fat is a reserve energy
source for the body
• Insulation
• Monounsaturated and
Polyunsaturated fats do
not raise blood cholesterol
levels
Unsaturated Fat
• Unsaturated carbon
atoms (each with 1
hydrogen) joined by a
double bond.
Saturated Fats
• Saturated Fat and
Trans-fatty acid
Sources
• Beef
• Butter
• Coconut oil
• Margarine
• Any food containing
hydrogenated oil
• Avoid these types of fat
• Trans-fatty acid = Oil
infused with Hydrogen to
give food a longer shelf
life
• Clogs arteries
• Raises blood cholesterol
levels
Saturated Fat
• Saturated carbon
atoms (each with 2
hydrogen atoms)
joined by a single
bond
Trans Unsaturated Fat
• Unsaturated carbon
atoms (each with 1
hydrogen) joined by a
double bond. Trans
configuration.
Vitamins
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Sources:
Cheese
Fish
Citrus fruits
Leafy vegetables
• Function:
• Helps the body use
carbohydrates,
proteins, and fats.
Minerals
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Sources:
Milk
Whole grain cereals
Poultry
Fruits
Meats
Nuts
• Functions:
• Involved in many
chemical changes in
the body.
Water
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Sources:
Beverages
Fruits
Vegetables
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Function:
Helps in digestion
Waste removal
Helps in many other
activities in the body
The Digestive System
The Digestive System
• Metabolism
• Our bodies get the energy they need from
food through metabolism, the chemical
reactions in the body's cells that convert the
fuel from food into the energy needed to do
everything from moving to thinking to
growing.
• Metabolism is a constant process
The Digestive System
• www.kidshealth.org/kid/htbw/digestive_system.
html
• Saliva forms in the mouth prior to eating
(smelling, seeing or thinking about food)
• Saliva begins to break down chemicals in the
food.
• Teeth chew food (mechanical digestion)
• Tongue pushes bolus (mashed up food) toward the
back of your throat and into the opening of your
esophagus, the second part of the digestive tract.
The Digestive System
• The esophagus moves food from the back
of your throat to your stomach.
• Windpipe is also at the back of the throat
• A special flap called the epiglottis flops
down over the opening of your windpipe to
make sure the food enters the esophagus
and not the windpipe.
The Digestive System
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Functions of the stomach
to store the food you've eaten
to break down the food into a liquidy
mixture
to slowly empty that liquidy mixture into
the small intestine
The Digestive System
• Small Intestine (22 feet long)
• The small intestine breaks down the food
mixture even more so your body can absorb all
the vitamins, minerals, protein carbohydrates,
and fats.
• The pancreas, liver, and gallbladder
• These three organs send different juices to the
first part of the small intestine. These juices
help to digest food and allow the body to
absorb nutrients. The pancreas makes juices
that help the body digest fats and protein. A
juice from the liver called bile helps to absorb
fats into the bloodstream. And the
gallbladder stores bile until the body needs it.
The Digestive System
• Your food may spend as long as 4 hours in
the small intestine and will become a very
thin, watery mixture.
• Next stop for these nutrients: the liver! And
the leftover waste — remnants of the food
that your body can't use — goes on to the
large intestine.
The Digestive System
• The Liver
• The nutrient-rich blood comes directly to the liver
for processing. The liver filters out harmful
substances or wastes, turning some of the waste
into more bile.
• The liver helps figure out how many nutrients
will go to the rest of the body, and how many will
stay behind in storage.
• For example, the liver stores certain vitamins and
a type of sugar your body uses for energy.
The Digestive System
• At 3 or 4 inches around the large intestine is
fatter than the small intestine and it's almost
the last stop on the digestive tract.
• The waste needs to pass out of the body
• It enters the last part of the large intestine;
the colon which is where the body gets its
last chance to absorb the water and some
minerals into the blood.
The Digestive System
• The large intestine pushes the poop into the
rectum, the very last stop on the digestive
tract.
• The solid waste stays here until you are
ready to go to the bathroom.
• When you go to the bathroom, you are
getting rid of this solid waste by pushing it
through the anus
The Digestive System
• You can help your digestive system by drinking
water and eating a healthy diet that includes foods
rich in fiber.
• High-fiber foods, like fruits, vegetables, and
whole grains, make it easier for poop to pass
through your system.
• The digestive system is an important part of your
body. Without it, you couldn't get the nutrients you
need to grow properly and stay healthy.
Body Mass Index
• A calculated number
based on height and
weight
• Used to measure
overweight and obesity
• Does not directly measure
body fat
• Use as a guideline
• English BMI Formula:
BMI = ( Weight in Pounds
/ ( Height in inches ) x (
Height in inches ) ) x 703
• Metric BMI Formula:
BMI = ( Weight in
Kilograms / ( Height in
Meters ) x ( Height in
Meters ) )
BMI Chart Adults
BMI
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20
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22
23
24
Height
25
26
27
28
29
30
35
40
Weight (lb.)
4'10"
91
96
100
105
110
115
119
124
129
134
138
143
167
191
4'11"
94
99
104
109
114
119
124
128
133
138
143
148
173
198
5'0"
97
102
107
112
118
123
128
133
138
143
148
153
179
204
5'1"
100
106
111
116
122
127
132
137
143
148
153
158
185
211
5'2"
104
109
115
120
126
131
136
142
147
153
158
164
191
218
5'3"
107
113
118
124
130
135
141
146
152
158
163
169
197
225
5'4"
110
116
122
128
134
140
145
151
157
163
169
174
204
232
5'5"
114
120
126
132
138
144
150
156
162
168
174
180
210
240
5'6"
118
124
130
136
142
148
155
161
167
173
179
186
216
247
5'7"
121
127
134
140
146
153
159
166
172
178
185
191
223
255
5'8"
125
131
138
144
151
158
164
171
177
184
190
197
230
262
5'9"
128
135
142
149
155
162
169
176
182
189
196
203
236
270
5'10"
132
139
146
153
160
167
174
181
188
195
202
207
243
278
5'11"
136
143
150
157
165
172
179
186
193
200
208
215
250
286
6'0"
140
147
154
162
169
177
184
191
199
206
213
221
258
294
6'1"
144
151
159
166
174
182
189
197
204
212
219
227
265
302
6'2"
148
155
163
171
179
186
194
202
210
218
225
233
272
311
6'3"
152
160
168
176
184
192
200
208
216
224
232
240
279
319
6'4"
156
164
172
180
189
197
205
213
221
230
238
246
287
328
BMI
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Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater
BMI: Kids and Teens
• Takes age and gender into account
• The amount of body fat changes with age. (BMI for
children and teens is often referred to as BMI-for-age.)
• The amount of body fat differs between girls and boys.
• Underweight = Less than the 5th percentile
• Healthy weight = 5th percentile to less than the 85th
percentile
• At risk of overweight = 85th to less than the 95th
percentile
• Over weight = Equal to or greater than the 95th
percentile
• Check your BMI at www.cdc.gov
How many calories do I need daily?
Activity Level
Inactive (little to no regular
exercise)
Moderately Active (20-30
minutes of exercise3-4
times per week
Very Active (30-40 minutes
of vigorous, sustained
exercise 5-7 times
weekly
Calories Needed Per
Pound Per Day
Female x 12 Male x 14
Female x 14 Male x 16
Female x 16 Male x 18
How many calories do I need daily?
• Example: Female 140lbs (desirable weight)
x 14 (moderately active) = 1,960 calories
per day.
• Example: Male 180lbs (desirable weight) x
14 (inactive) = 2, 520 calories per day.
Influential Factors on What We Eat
• Taste, texture and appearance.
• Economics: The cost of food affects what we eat.
• Our early experiences with food (parents
decisions when we were children, new
experiences broaden our food choices.
• Habits: Narrow range of food choices, particular
restaurants, similar cooking habits to our parents
and grandparents.
Influential Factors on What We Eat
• Culture: Religious rules i.e.. Hindus do not eat beef, and
some Jewish people do not eat pork.
• The Region that people are from: Swedish people would
not eat an ear of corn, because it is considered food for hogs.
United States doesn’t eat insects, but many other cultures
regard them as preferred foods. Culture can also dictate the
times to eat and what to eat at certain meals.
• Advertising: Food producers spend billions of dollars each
year on advertising and packaging. The power of persuasion
is very strong, and so food producers and restaurants try to
make their products as appealing as possible to consumers,
even if that means making false claims.
• Social Factors - Social changes have a big effect on the food
industry. Our fast-paced society demands drive-through
restaurants. Gas stations now have convenience stores and
restaurants attached to them, so people can do one-stop
shopping. Malls also cater to their customers with food courts
offering a wide variety of foods.
Negative Eating Habits
• Skipping meals i.e. breakfast the most
important meal of the day.
(Brain>Carbohydrates)
• Eating too much junk food
• Not eating enough fruits and vegetables
• Eating while watching the television
Negative Eating Habits
• Eating snacks out of the bag (you can’t tell
how many servings you have had)
• Eating too much refined sugar, and drinking
soda
• Late night snacking
• Eating oversized portions
Fad Diet Checklist
• Does the diet ...
• Promise quick weight loss?
• Limit foods to just a few choices?
• Recommend expensive supplements or special
products?
• Claim to be better than recommendations from doctors
and scientists?
• State that there's no need for physical activity?
• If the answer to one of more of these questions is yes,
then the product is probably a fad diet and doesn't offer
a healthful way to lose weight.
• (Atkins, Low fat diet, Zone Diet, Negative calorie diet)
• Diets don’t work, lifestyle changes do!
Eating Disorders
• Anorexia nervosa: With this eating disorder, the person is
so afraid of being fat, he or she almost stops eating.
• People who have anorexia nervosa are obsessed with food,
sometimes measuring it and weighing it or counting
calories.
• They eat only very small amounts and may exercise for
hours every day to burn off the calories.
• A person who has anorexia might lose weight or maintain a
weight that's too low for his or her height. Someone who
normally weighs 100 pounds might drop to 80 pounds or
even lower. But no matter how thin people with anorexia
get, they think they are fat.
• People with anorexia often have depression or anxiety.
Eating Disorders
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Symptoms of anorexia
dropping lots of weight
denying feeling hungry
exercising excessively
feeling fat
withdrawing from social activities
Eating Disorders
• Someone who has anorexia may do damage to the heart,
liver, and kidneys.
• A girl with anorexia may be delayed in getting her period
or stop getting her period.
• Breathing, blood pressure, and pulse also may drop - this is
the body's way of shifting into low gear to protect itself.
• Fingernails may break and hair may fall out
• Kids with anorexia often do not feel well, they suffer from
headaches, dizziness, and concentration difficulties. They
also may become withdrawn and moody. And people with
anorexia will feel chilly even in warm weather because
they don't have enough body fat to keep them warm.
Eating Disorders
• Bulimia nervosa:
• People with bulimia will binge and purge. That
means they eat a huge amount of food in 2 hours
or so (like a tub of ice cream, then a big bag of
chips, then a box of cookies), then secretly trying
to get rid of it by vomiting or taking laxatives.
• Girls who have bulimia often feel depressed and
helpless. Bingeing and purging is a way for them
to have some control.
Eating Disorders
• Symptoms of Bulimia:
• making excuses to go to the bathroom
immediately after meals
• eating huge amounts of food without weight
gain
• using laxatives or diuretics
• withdrawing from social activities
Eating Disorders
• For kids with bulimia, the most serious problem is that
their purging means a loss of potassium, an important
nutrient.
• Potassium is found in foods such as bananas, tomatoes,
beans, and melons. Too little potassium can lead to
dangerous heart problems.
• Someone who has bulimia might have problems with tooth
decay because vomit is acidic. Too much throwing up also
can cause "chipmunk cheeks," when glands in the cheeks
actually expand.
• People with bulimia also may damage their stomachs and
kidneys and have constant stomach pain. Like girls with
anorexia, girls with bulimia may also stop menstruating.
Eating Disorders
• Signs of Eating Disorders
• Weight loss is not normal, or healthy, for kids. If you or
someone you know is losing weight, you should talk with a
parent or trusted adult.
• If a friend is skipping meals, becomes obsessed with how
many calories are in food, or starts exercising all the time,
these may be additional signs something is wrong.
• With bulimia, the signs would be someone who's spending
a lot of money on food, then hiding out to binge and purge.
• Because kids with eating disorders feel guilty and
depressed, they may start abusing drugs and alcohol too.
Eating Disorders
• Getting Well
• Admitting there's a problem and getting help is the
first step to getting back to being healthy again.
• It's important to take action as soon as possible.
The person may see a doctor, a dietitian, and a
counselor or therapist. Together, the team can help
the person achieve the goals of reaching a healthy
weight, following a nutritious diet, and feeling
good about himself or herself again.
Lifestyle Related Illnesses
• Obesity: Occurs when a persons caloric intake
exceeds the amount of energy he or she burns.
• Approximately 300,000 Americans die each year
from causes related to obesity
• Increased fat storage by increasing the number and
size of fat cells.
• Can lead to heart attack, cancer and type 2
diabetes
Lifestyle Related Illnesses
• Obesity puts additional strain on the body’s
joints (carrying extra weight)
• Additional strain on the heart to pump
blood, leading to a heart attack (myocardial
infarction)
• A person is considered obese if they are
20% or more over their ideal body weight
Lifestyle Related Illnesses
• Diabetes: 3 types (Type ,1 Type 2,
Gestational)
• Affects how your body uses glucose (a
sugar that is your main source of energy)
• Type 2 Diabetes can be prevented with
proper diet and exercise.
Lifestyle Related Illnesses
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Osteoporosis
Brittle, thin bones
Caused by lack of bone strength and density
Risk factor: Not getting enough calcium,
vitamin D, and phosphorus in the things you
eat or from supplements.
Healthy Eating Habits
• Check out mypyramid.gov to get your
personalized food pyramid!
• Include calcium and vitamin D in your diet
to develop strong bones
• Eat reasonable portions
• Avoid snacking on junk food
• Drink plenty of water
• Avoid processed foods
Healthy Eating Habits
• Avoid foods containing hydrogenated oils
• Get most of your dietary fat from
monounsaturated sources
• Do not consume sugary drinks such as soda or
juice
• Avoid deep fried foods, and fast food
• Take a multivitamin
• Try to eat 5 smaller meals throughout the day
rather than 3 large meals.
Healthy Eating Habits – Goal Setting
• What are your nutrition goals???
• Establish a schedule of meals and snacks
• Check out the food labels at the store before
buying
• Get involved at home by stocking up on
healthy foods
• Work fruits and vegetables into your daily
routine
Healthy Eating Habits – Goal Setting
• Choose lean meats and other good sources
of protein, such as fish, eggs, beans, and
nuts
• Choose whole-grain breads and cereals
• Choose healthy school lunches, or pack a
lunch at home.
• Remember that you are in control of what
you eat!
Works Cited