Transcript document

Nutrition – PPL20F
…“To eat is a necessity, but to eat
intelligently is an art.” -La
Rochefoucauld
What is Nutrition?
 Nutrition is the science behind how your
body uses the components of food to
grow, maintain, and repair itself.
Nutrients are the chemical elements and
compounds that are essential to the
growth and maintenance of life. Your
body needs more than 50 nutrients on a
daily basis in order to function properly.
Each nutrient helps your body perform a
specific task.
Why eat healthy???
 To provide necessary nutrients your body
needs to create new cells, grow, clean toxins,
build muscle and regulate body processes
 Eating right can help prevent future diseases
like cancers and diabetes
 You will have more energy and be alert
 Feel great, look great, maintain desired body
weight
Problems with poor
nutrition…
 Overweight – having excess body fat for
one’s size and build
 Obesity – being overweight to the point
where it is a danger to one’s health
 Lead to serious health problems:
hypertension (high blood presure), type 2
diabetes, osteoarthritis, sleep apnea,
cancers
Problems cont’d…
 Not enough nutrients:
 Anemia – not enough red blood cells(oxygen
and CO2 can’t properly flow through body)
 Osteoporosis – calcium etc is not present in
adequate amounts resulting in weakening of
bones
 High blood pressure
 High cholesterol
6 Categories of Nutrients






Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
ACTIVITY
 Groups of 6
 Each group sends one member to each
of the 6 nutrient corners
 They will become the experts on that
nutrient and gather the information
needed to share with other members of
their group.
 Return and share info
Carbohydrates




Preferred energy source
50% of total daily calories from carbohydrates
Two kinds: simple & complex carbohydrates
Simple carbohydrates: sugar found naturally in milk,
yogurt, fruit etc.
 Complex carbohydrates: starches found in grain
products, vegetables and legumes
 Fiber: indigestible type of complex carbohydrate, no
calories absorbed, clears cancer-causing chemicals,
removes building blocks of bad cholesterol, weight
management
Fats
 Important source of energy, especially
during prolonged physical activity (ie. halfmarathon
 Helps in absorption of fat soluble-vitamins
 Choose higher fat foods that also provide
other nutrients (ex: peanut butter, cheese,
meats not hot dogs, french fries, potato
chips)
Proteins
 Found in all our body cells
 Major roles: muscle, enzymes, fight infection, build
blood
 20 amino acids, 11 body can produce, 9 essential from
die
 High quality proteins: foods that contain all nine
essential AA’s (ex: egg, meat, fish, milk products)
 Low quality proteins: foods that are lacking one or
more essential AA (ex: nuts, legumes, cereals, grains
(*note of combining)
Minerals
 Helps make bones, proteins and blood
 Electrolytes which help maintain blood
pressure and conduct nerve impulsessodium, chloride, and potassium
Vitamins
 Build and maintain cells
 Water-soluble: cannot be stored in our
bodies (ex: Vit C)
 Fat-soluble: absorbed in small intestine
and stored in liver (ex: Vit D, in milk, UL)
Water
 Blood pH balance
 Body temperature regulation
 Helps you get rid of waste through urine
and feces
WHEN IT COMES TO
EATING…
1. BALANCE – choosing foods that
contain all the nutrients our bodies need
for fuel and for restoring and repairing
bones and tissues
2. VARIETY – will ensure you get a good
balance of nutrients
3. MODERATION – especially for
tempting foods
What are Calories?
 Nutritionists measure how much energy
we get from the three energy nutrients in
units called calories.
 Measure of heat- the amount of energy
needed to raise the temperature of 1
gram of pure water by 1 degree Celsius.
The three energy nutrients supply
energy in different amounts:
 1 gram of carbohydrate - 4 calories (4565% of daily calories)
 1 gram of protein - 4 calories (10-35% of
daily calories)
 1 gram of fat - 9 calories (20-35% of daily
calories)
The ENERGY Balance
Equation
 Energy In = Energy Out -> Stable Weight
 Energy In > Energy Out-> Weight Gain
over time
 Energy In < Energy Out-> Weight Loss
over time
How many calories do you
need?
 SIMPLE Resting Metabolic Rate – weight
in kg x 22 (females) 24.2 (males) = RMR
 Then multiply that by an activity factor to
see how many calories you need per
day.
Activity Level
Calculation
Sedentary (Little or no
exercise)
Lightly Active (Light
exercise/sports 1-3
days/week)
Moderately Active (moderate
exercise/sports 3-5 days a
week)
Very Active (Hard exercise/
sports 6-7 days a week)
RMR x 1.2
Extra Active (Very hard daily
exercise/sports)
RMR x 1.9
RMR x 1.375
RMR x 1.55
RMR x 1.725
SUPER FOOD- Commercial
Break
BBBBBBLACK BEANS
BLACK BEANS “Poor
Man’s Meat”
 High in protein and fiber, low in fat
 No saturated fat or cholesterol
 Good source of iron, calcium, magnesium,
phosphorus and manganese
 Good source of B vitamins, folate and folic acid
 Rich in phytochemicals (cancer fighting)
 Eat in soup, salsa, chili, fajitas
 “Beans beans the magical fruit…”
Blackbean Soup- My
Favourite








2 cups chicken stalk
2 cups salsa (this is the secret ingredient)
1 can drained black beans
1 can of whole corn
½ a red pepper chopped
Garlic
Seasoning to taste
Put in pot and boil, Serve hot.
SUPER FOOD Commercial Break
Quinoa….. Keen what?
Quinoa “Like rice, but
better”
 Has a light, fluffy texture when cooked,
and a mild nutty flavour that is pleasing to
the pallet
 High in protein, fiber, carbohydrates,
folate, phosphorous, magnesium, iron
and zinc
 Type of grain product
 Preparation: 2 to 1 boil for 15-20 min
Quinoa Black Bean Salad
Super Food- Commercial
Break
AVOCADO- Gimme
an A…
Guacamole
Avocado- Delicious Fat
 Avocados provide nearly 20 essential
nutrients, including fiber, potassium,
Vitamin E, B-vitamins and folic acid. They
also act as a "nutrient booster" by
enabling the body to absorb more fatsoluble nutrients, such as alpha and
beta-carotene and lutein, in foods that
are eaten with the fruit.
HOW WELL DO YOU EAT?
 Do you eat well? How do you know? (add
student answers)
CANADA’S FOOD GUIDE
 Simple tool to help people plan food
choices on a daily basis
 FOOD GROUPS:
 Grains
 Fruit and Vegetables
 Milk Products
 Meats and Alternatives
 Other
FOOD COMBINATIONS
 Many foods contain a combination of
ingredients that come from several food
groups and to evaluate them you have to
break them down…
 IE – Quarter pounder cheeseburger –
bun=2 servings of grain, beef = one
serving from meats, cheese=half serving
from milk…
STUDENT HANDOUT
 Give copy of food guide
 Give copy of student handout on serving
sizes etc..
COMPUTER LAB
 http://www.hc-sc.gc.ca/fnan/alt_formats/hpfb-dgpsa/pdf/labeletiquet/inl-eni-eng.pdf
 Using this website and the handout
complete activity on nutrition labels.
How do you see yourself?
 Body image: the mental picture each
of us has of our own body
 Self-esteem: a feeling of pride in
yourself and a sense of self worth.
Then people respect themselves and
act according to their beliefs, they feel
good.
Set Point Theory
 Theory that our body has a set weight
that it is trying to maintain
 Makes losing or gaining weight difficult
 Too simplistic a view otherwise people
would stay the same weight no matter
what
 There are healthy and unhealthy
behaviours and thoughts that people
engage in to lose or gain weight
Group Brain Storm
 Let’s think about some factors that affect
our body image and self- esteem as
young ladies
 What are some of the unhealthy
behaviours connected with weight?
 What can we do to feel good about
ourselves and our bodies?
ACTIVITY TIME
 In groups of 5 travel to each sheet on the
wall (spend 2 minutes there) and discuss
the question with your group and add
your ideas to answer the question.
 Note Taking: Write down the best 2-3
answers from our brainstorm last class
for each question.
What factors do you think
affect body image?









Media (skinny models)
What other people say (especially negative)
Peers (How other teens look)
Home Environment (Negative family members)
Knowledge about healthy eating and exercise
Smoking cigarettes or weed
Listening to what other people say
Overall health (overcoming illness)
Personal Achievements
How does our body image
influence our self-esteem?
 If you are overweight, you feel more selfconscious and less social
 Negative body image, fear or social rejection
 We compare our bodies to “pretty” people
which ,makes you feel unhealthy/unattractive
 Healthy body image, being in good shape
makes you more confident
 Suicidal thoughts
What are some unhealthy
behaviours/thoughts people
use to try and lose weight?










Not eating
Binge eating
Anorexia
Bulimia
Negative thoughts about their body weight
Purging (vomiting or laxatives)
Over- exercise
Telling themselves they aren’t worth it
Feeling not good enough for someone/something
Eating Junk Food
What unhealthy behaviours
or thoughts can cause
people to gain weight?
Stress
Depression
Pressure from others
Low self-esteem
Boredom
Television
Unhealthy family
environment
Eating out a lot
Drinking alcohol
Using drugs
Facebook
Not Exercising
Repetitive dieting
Being lazy
Sleeping all day long
Too much junk food
Eating Pizza and watching
the O.C
What can we do to feel good
about ourselves and our
bodies?









Talk about what we like about ourselves
Eat right
Exercise
Reward ourselves
Not compare to peers or media images
Be positive, happy, thankful
Do something that makes you feel good
Be self-motivated
Get professional help
Fitness and Diet, Not Just
Weight
Healthy
Underweight
Normal Weight
Overweight/
Obese
Unhealthy