Transcript Chapter 7: Nutrition for Life Unit 2: Health and Your Body

Myths/Preconceptions
1. Students believe that just because you are at your
optimum weight you are healthy
2. Weight is not always a accurate measure of the
healthiness of their diet
a.
Healthy diet as a means of preventing chronic diseases
such as heart disease and preventing other health
problems applies only to middle-aged and elderly
b. Poor eating habits and inactivity can harm young people
and eventually their long-term health
Do Now
Look at this phrase “you are what you eat”
In a paragraph, write a brief paragraph explaining what
this phrase means to you. Be ready to share out.
Things to consider
 How you feel
 Look
 Health
Lesson Objectives
I WBAT
 Compare and contrast the benefits and risks of
consuming simple vs. complex carbohydrates. I will
then analyze what I have eaten in the last two meals, to
determine if I am choosing the appropriate types of
carbs to best suit my dietary needs.
Key Terms
Nutrition:
Nutrient:
Carbohydrate:
Fat:
Protein:
What is Nutrition
Nutrition:
 Is the science or study of food and the ways in which the
body uses food
 How and why we make certain food choices
 Nutrients food contains
Nutrients:
 Substance in food that provides energy or help form
body tissue.
 Necessary for life and growth
Six Classes of Nutrients
Provides Energy:
1. Carbohydrate: Nutrient that provides energy
(sugar, starch, fibers).
2. Fat: Energy-giving nutrients that are also the main
form of energy storage in the body.
3. Protein: Amino acids that repair and build body
structures such as muscles.
Does Not Provide Energy:
 Vitamins, Minerals, and Water
Balanced Diet Keeps You
Healthy
Too little food: weight loss, poor growth, and possible
death.
Too much food: Excess body fat, heart disease, high
blood pressure,
Diseases caused by poor nutrition: Obesity, heart
disease, osteoporosis, cancer, and diabetes.
Your Body and Food
How does the consumption of food affect your body
 Provides fuel
 Chemical process of food to keep you alive & active
(Metabolism)
Every piece of food is an energy source
 These energy sources are measured in calories
1.
2.
Carbohydrates & Protein- 4 calories per gram
Fat- 9 calories per gram
Carbohydrates
Simple:
Complex:
sugar
Starch
Fruit /Juice
potatoes
Milk *
Beans and peas
Candy
Grains such as rice
soda
Corn
Cakes
bread
NO NUTRIENTS in these foods
CONTAINS NUTRIENTS
Simple Carbs
Sugars:
 Are found naturally in some foods and added to some
Refined Sugars:
 Are added to other foods to make sweet
1.
2.
3.
Candy
Cake
Soda
Complex Carbs
Starches:
 Are broken down by the body into sugars
 Can be used by the body for energy.
Most starches come from:
1. Plants
2. Starchy vegetables (potatoes)
3. Legumes (beans and peas)
4. Grains (rice, corn, and wheat)
Carbohydrates continued…
Glycogen:
 Quick energy reserve (storage)
 If becomes full, it will be converted into body fat
Fiber:
 Cannot be digested but is good for intestines and colon.
 Provides little energy
 Cannot be digested by humans
1.
2.
Soluble fiber traps and remove cholesterol
Insoluble fiber helps with removal of waste
Fats
 What is Fat?
 Essential Nutrient
 Need it for your body to function properly
 Gives texture, flavor, aroma, satisfying feeling
 25-35 percent of total calorie intake for teens
 Eating too much Fat or wrong kinds:
 Increase weight gain
 Risk of Heart disease
 Risk of some cancers
Fats
Saturated Fat: Milk, butter, ice cream,
 Leads to obesity
Unsaturated Fat: olive oil, canola oil, peanut oil,
flower oil, soybean oil
 Can protect from heart disease
 Trans fats, by product
a. May increase the risk of heart disease
b. Manufactured butter substitute
Cholesterol
What is cholesterol?
 Found only in human and animal tissue.
 Also made in the body naturally
 Type of steroid
 Needed for production of;
1.
2.
3.
4.
Vitamin D
Cell membranes
Hormones
Bile which aids in digestion
Cholesterol
LDL (Bad)
 Too much cholesterol (LDL) can cause Plak to form on
the walls of blood vessels
 Can cause Heart Attacks due to oxygen restriction
HDL (Good)
 Are linked to a reduced risk of developing heart disease
Proteins
What is a Protein?
 Repairs the body and helps create new cells.
 Needed to form hormones, enzymes, antibodies
 Can be stored as fat if overconsumption occurs
Amino Acid Molecules
 (11) essential amino acids made in the body naturally
 (9) essential amino acids must come from our diet
Proteins
Complete Proteins: Meat, eggs, and dairy.
Incomplete Proteins: Beans, grains, and vegetables.
Both are necessary in a healthy diet. 10-35% of
calories should come from proteins.
Exit Slip:
 On a sheet of paper make two columns. Then label one
column simple carbs and the other complex .
 Now think about the last two meals you ate. Then list each
food that you consumed in the appropriate column. You
may need to break your meal down. For example, if you
had a piece of cheese pizza you would need to list the
cheese, and bread separately.
 Now analyze your list and see if most of your food choices
fall into a certain category. Discuss with your elbow
partner your findings.
Misconceptions Alert
Students believe that it is impossible to have too much
of a vitamin in their diet.
 Some vitamins can be toxic if too much is consumed
 Usually occurs with Fat-Soluble Vitamins
1. Can lead to weakness, severe headache, joint pain, and
even death.
2. Too much vitamin D can lead to weakness, nausea and
vomiting , excessive urination and kidney impairment
Learning Objective
IWBAT
 Explain the important role vitamins, minerals, and
water play in relation to normal body functions. I will
then research typical food items that teenagers might
eat and determine if consuming those items might put
me at risk for exceeding my normal recommended
sodium intake.
Do Now
Explain how the functions of a vitamin differs from
that of fats, carbs, and proteins. Then explain the
relationship between water-soluble vitamins to fats,
carbs, and proteins.
Vitamins
Vitamins
 Are a class of nutrients that contain carbon and are
needed in small amounts to maintain health and allow
growth
 Are sometimes added to foods that are low in certain
vitamins
 Are classified by whether they dissolve in fat or water
1. Affects how they are taken into the body, sored, and
eliminated
Vitamins
Fat-Soluble Vitamins
 They dissolve in fat, most can be stored in fat tissue and
remain in the body for a long time.
1.
2.
3.
4.
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamins
Water-Soluble Vitamins:
 Are not stored in the body very well
 Are needed to help with releasing of energy from fats,
carbs, and proteins
 Other important functions come from preventing birth
defects, protects us from free radicals that can cause
cancer, and heart disease.
1.
All Vitamin B’s, Folate Acids, Biotin, C
Minerals
Minerals
 A class of nutrients that are chemical elements that are
needed for certain processes, such as enzyme activity
and bone formation.
Vitamins and Minerals
Nutrient deficiency:
 Is the state of not having enough of a nutrient to
maintain good health.
 Usually can meet your needs through the consumption
of a balanced diet
 Supplements can be an alternative but is not
recommended for healthy individuals
1.
Remember too much or too little of a nutrient can result
in malnutrition or nutrient toxicities resulting from the
misuse of vitamin and mineral supplements.
Sodium
Sodium
 Helps with the regulation of water balance in cells and
tissues and for transmission of nerve impulses
 Too much can cause high blood pressure, heart disease,
strokes, and kidney failure
 Most of us eat far more salt than we need or than is
healthy.
 Most of our salt intake comes from the food we eat
1.
2.
Table salt
Processed foods (Foods that need to last)
Sodium
Recommended:
 500 milligrams per day
 No more than 2400 milligrams per day
Electrolytes:
 Part of the main group of electrolytes that are vital for
processes such as muscle movement, nerves signals, and
the transport of nutrients into and out of body cells.
 Also help controls fluids in your body
Calcium
Recommended Calcium intake:
 1300 milligrams for teens
 300 milligrams from 8 ounce glass of milk
 Non dairy sources
1.
2.
Green leafy veggies, such as spinach and broccoli
Calcium-fortified foods, such as bread and orange juice
Calcium
About 45% of of your skeleton forms between the
ages of 9 and 17.
Calcium deficiency can lead to:
 Lighter weaker bones
 More likely to develop osteoporosis later in life.
 Many teens are not getting enough calcium
Iron
Iron
 Is needed to make hemoglobin to carry oxygen around
the body.
 The best source comes from meat but can also be found
in green leafy vegetables.
1.
Too much iron can be poisonous
Water
Essential for life.
Can only live a few days without water
60% of our body is made of water
Your body loses large amounts of water and must be
replenished.
Can be replenished through foods we eat and drink
Dehydration
 Affects of Dehydration:
 Occurs when the body loses more water than has been taken
in
1.
2.
3.
Not drinking enough water
Illness (fever, vomiting, and diarrhea)
Exercise ( Can lose up to a quart of water in hot weather)
 Dehydration Symptoms:
 Mild symptoms include thirst, headache, fatigue, loss of
appetite
 Severe symptoms include nausea, loss of concentration,
confusion, disorientation, extreme weight loss, death
Exit Slip
 Go to
http://nutrition.mcdonalds.com/getnutrition/nutritionfac
ts.pdf
 This is the nutrition facts list for McDonalds. Look through
the list and try to create a meal that includes fats, carbs,
and protein (at least 3 items) that doesn’t go over half the
recommended sodium intake for students your age.
Remember, 500 milligrams per day but up to 2500 is the
maximum.
 Now explain your findings in a paragraph. Was it difficult
or not and what can you conclude about your sodium
intake if you ate at least one meal a day at McDonalds.
Learning Objectives
IWBAT:
 Analyze the nutrition labels of common foods that I eat,
and then synthesize information from various resources
such as our book and class notes to help me plan quality
nutritious meals in the future.
“Do Now”
In a paragraph, discuss why the Recommended
Dietary Allowances (RDA) are only guidelines and not
strict rules.
Nutrients:
How Much Do We need
Dietary Reference Intakes (DRIs)
 Provide four sets of reference values which are
guidelines that recommend amounts of nutrients and
other food components needed to prevent deficiencies,
avoid toxicities, and promote best health
1.
2.
3.
Males & Females
Age groups
Special conditions
Nutrients:
How Much Do We need
Recommended Dietary Allowances (RDAs)
 Are the recommended nutrient intakes that will meet
the needs of almost all healthy people.
 Are not exact requirements but are meant to serve as
general guidelines for correct nutrient intake.
Tolerable Upper Intake Levels (UIs)
 Are the largest amount of a nutrient you can take
without risking toxicity.
 Are helpful for checking that the amount of a nutrient in
a supplement is safe
Understanding Food Labels
Food Labels Include:
 Provides a convenient source of nutrition information
about foods and the way foods fit intos your diet.
1.
2.
3.
Set of nutrition facts
Processing of the foods
List of ingredients
Understanding Food Labels
Serving Size:
 Usually shown at the very top of the label followed by
the amount of servings per container
 Often times there are more than one servings in a
container.
1.
Remember all values apply to that one serving size and
not to the total content, unless stated.
Calories:
 Lists the total amount of calories per serving
Understanding Food Labels
Daily Values:
 Are recommended daily amounts of a nutrient that are
used on food labels to help people see how a food fits
into their diet.
 Helps with determining if we are getting enough or if we
are over consuming
Understanding Food Labels
Labels must contain information on these nutrients
and their percentages as it relates to a 2000 or 2500
calorie diet :
1. Total Fat
2. Cholesterol
3. Sodium
4. Total carbohydrates
5. Protein
Understanding Food Labels
Ingredient List:
 Are listed in order of weight
 Largest amounts are listed first
1.
Can be helpful when trying to avoid certain foods
especially for people who have food allergies.
Additives:
 Are added to foods to keep them from spoiling
 Improves taste, smell ,texture, appearance or even
nutrient content
My Daily Plate
My Daily Plate:
 Is a reminder to find your healthy eating style and build
it throughout your lifetime.
 Everything you eat and drink matters. The right mix can
help you be healthier now and in the future.
1.
2.
3.
4.
Focus on variety, amount, and nutrition.
Choose foods and beverages with less saturated fat,
sodium, and added sugars.
Start with small changes to build healthier eating styles.
Support healthy eating for everyone
My Daily Plate
Fruits & Vegetables:
 At least half the plate
 Vary your veggies. Vegetables are divided into five
subgroups and include dark-green vegetables, red and
orange vegetables, legumes (beans and peas), starchy
vegetables, and other vegetables. Choose vegetables
from all subgroups.
My Daily Plate
 Grains:
 ¼ of the plate
 Make half your grains whole grains. Grains include whole
grains and refined, enriched grains. Choose whole grains more
often.
 Proteins:
 Smallest portion of the plate.
 Vary your protein routine. Protein foods include both animal
(seafood, meat, poultry, and eggs) and plant sources (nuts,
beans and peas*, seeds, and soy products). Choose a variety
of lean protein foods from both plant and animal sources.
My Daily Plate
Drinks & Dairy
 Water
 Move to low-fat or fat-free milk and yogurt. Dairy
includes milk, yogurt, cheese, and calcium-fortified soy
beverages (soymilk). Choose fat-free (skim) and low fat
(1%) dairy foods.
My Daily Plate
http://www.choosemyplate.gov/MyPlate
Dietary Guidelines
Dietary Guide lines for Americans
 Are a set of diet and lifestyle recommendations
developed to improve health and reduce nutritionrelated disease risk in the U.S population.
 Designed for all Americans over the age of two
Dietary Guidelines
ABCs for Good Health
 Aim for fitness
1.
Healthy weight and be physically active
 Build a healthy Base
1. Use the food pyramid or daily plate to help guide your
choices
2. Variety of fruits, vegetables, and whole grains
3. Keep food safe to eat
Dietary Guidelines
Choose Sensibly
 Low in saturated fats and cholesterol
 Moderate your intake of sugar
1.
Food and beverages
 Choose and prepare foods with less salt
 Moderate alcohol use
Exit Slip
Look at the food labels and answer the following
questions.
1. How many Calories per serving was in your food?
2. What percentage of total calories are made up of
carbohydrates, proteins, and fats?
3. Do you think this food item will cause you to exceed
your daily recommended sugar intake ?
4. After analyzing the label, do you think this food item is
a good choice for helping you to meet your daily
required intake of calories and nutrients? Explain
why or why not.
Do Now
Explain the purpose of the Dietary Guidelines. Then
identify the three parts and be able to give an example
of each.
Is Junk Food a Problem?
What is Junk Food?
 The key to whether a food is a healthy food or a junk
food is how many nutrients it provides relative to how
many calories it contains
 Usually high in calories and have large amounts of fat,
sugar, or salt but contain few other essential nutrients
Nutrient Density
 Is a measure of the nutrients in a food compared with
the energy the food provides.
Is Junk Food a Problem?
Myths about Junk Food
 May actually be healthy depending on how they are
prepared and what foods you choose.
Choosing the right snacks
 Snacks should be apart of your diet
 Helps to increase your nutrient intake
 Helps to maintain a healthy weight
 Make good choices and limit low-nutrient items
Healthy Diet for Teens
Teen diets are often low in important nutrients
 Bodies are still developing
 Missing important nutrients such as calcium and iron
Teens are exceeding their calorie intake
 Gaining weight through the overconsumption of high-fat
and high-sugar foods.
Adult Dietary Needs
Adults Aren’t Growing
 Adults need less calories to maintain a healthy weight
 Weight gain may occur due to less activity
 Must choose foods carefully
Nutrient Supplements
The use of supplements is not necessary for optimal
athletic performance.
 Most supplements are not regulated
 Should be used with caution
 Make sure a supplement that does not exceed the
Tolerable Upper Intake Level (UL)
Exit Slip
In a paragraph, describe factors that can contribute to
making poor choices when it comes to your meals and
snacks. Then identify some strategies or steps you
could put in place to help you with choosing healthier
options.