NutritionLessonx
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Nutrition
What Nutrients Do You Need?
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Carbohydrates
Starches and sugars found in foods
Examples: Potatoes, bread, noodles, etc.
Types:
Simple- sugars
Complex- Starches, made of many sugars
Proteins
Used to build and repair cells
Amino acids: make up of protein.
Complete protein- contains all essential amino acids, which
our body cannot create.
Found in meat, fish, eggs, dairy
Incomplete proteins- do not have enough of one or more of
the essential amino acids.
Found in must plant proteins.
Plant-based foods such a beans and rice can meet amino
acid needs for vegetarians.
Fats
Promotes normal growth, gives you energy, and
keeps your skin healthy.
2 Types:
Saturated fats- fats that are usually a soild at room
temperature.
Found in meat, poultry, butter, other dairy
products.
Eating a diet high in saturated fats can increase risk
of heart disease.
Fats
Unsaturated fats- fats that are usually liquid at
room temperature.
Found in plant-based foods.
Eating mostly unsaturated fats and less total fat can help
lower your risk of diseases, like heart disease.
Cholesterol- waxy, fat-like substance that the body uses
to build cells and make other substances.
“Good” HDL cholesterol- helps protect against heart
disease.
“Bad” LDL cholesterol- sticks to walls of blood vessels,
risk of heart disease. Eating high LDL levels also
increases with high in take of trans fatty acids
Vitamins
Compounds that help to regulate body processes
Fat-soluble- dissolve in fat and can be stored in the body.
[Vitamin A, D, E, K]
Water-soluble- dissolve in water [Vitamin C, B]
The body needs continuous supply of these because it cannot
store many of them.
Minerals
Substances the body uses to form healthy bones
and teeth, keep blood healthy, and keep heart and
organs working properly.
Examples:
Calcium, magnesium, phosphorous- helps keep
teeth and bones strong
Potassium- helps you maintain fluid balance in
your body
Iron- helps you make red blood cells
Water
Essential in all body functions.
Carries nutrients to cells, regulates body temperature, and
helps you digest food and remove waste.
Making smart choices
We want to eat a variety of nutritious foods everyday.
Fruits and Vegetables
Whole grains
Protein and dairy low in fat
Avoid added sugars and salt
Stored as fat when not used for energy
Causing weight gain
Bad for teeth
High blood pressure
Balance food and physical activity
Try to match physical activity with the amount of food you eat
Aim for the daily amount of physical activity: 60 minutes of
moderate activity each day
Nutritional Facts
All packaged foods have a Nutrition Facts label that tells us
the nutritional value of one serving of the product
This can be used to help us make better choices about what
we eat
Pay attention to the serving size, it is not always one.
The percentages on the label are the percent of your Daily
Value for that key nutrient. Based on a 2000 calorie diet.
MyPlate
The new MyPyramid
Illustrates the 5 food groups that are the building blocks of a
healthy diet with a familiar image, a place setting for a meal.
Recommended Daily Value
Fruit
Girls = 1 ½
Boys = 1 ½ -2
Vegetables
Girls = 2- 2 ½
Boys = 2 1/2 - 3
Grains
Girls = 6 ounces
Boys = 8 ounces
Protein
Girls = 5 ounces
Boys = 5-6 ounces
Dairy
Girls & Boys = 3 cups
How to meet your nutrient needs
Calories (p. 112)
A measuring tool for the carbs, protein, and fats a food
contains.
Calories are energy for our body
How many calories do you need?
If you are active the usual recommendation is 2000 calories
per day
Be careful of empty calories from solid fat and added sugars.
Using MyPlate
Calculating calories
Three energy nutrients: Carbohydrate, protein, & fat.
We use the amount of grams of these nutrients in our food to
calculate the amount of calories it contains
Carbohydrates = 4 calories/gram
Proteins = 4 calories/gram
Fats = 9 calories/gram
Carbs = 26g
26 x 4=
104 cal/g
Protein = 4g
4x4=
16 cal/g
Fat= 14g
14 x 9 =
126 cal/g
Physical Activity
Balance food and physical activity
Try to match physical activity with the amount of food you
eat
Aim for the daily amount of physical activity: 60 minutes of
moderate to vigorous activity each day
BMI
p130
Body mass index
BMI= ((weight in pounds) / (height in inches x height in inches)) x 703
Underweight = less than 18.5 kg/m2
Healthy weight = 18.5 to 24.9 kg/m2
Overweight = 25.0 to 29.9 kg/m2
Obese = 30.0 kg/m2 or greater
Healthy Weight
p. 131
Overall wellness
Positive body image
Being overweight increases our risk of serious
health problems like
High blood pressure
Type 2 diabetes
Cardiovascular disease
Cancer
Being underweight is also unhealthy. Causing slow
development, low energy, weak immune system.
Calories in(food) vs.
Calories out (activity)
3500 calories = 1 pound
Burning or not taken in 500 calories per day (allowing only
1500 calories per day) can result in losing 1 pound in a week
Or 250 less calories per day for two weeks.
Weight loss should be gradual
Eating disorders
Extreme eating behaviors that can lead to serious illness or
death.
Anorexia nervosa:
When a person strongly fears gaining weight and starves
themselves
Signs/symptoms
Restricting foods
Distorted body image
Lose 15-20% of ideal body weight
Obsessed with desire to be thin
Possible hair loss, brittle bones, organ damage, and death
Eating disorders
Bulimia nervosa:
When a person repeatedly eats large amounts of
food and then purges
Signs/symptoms:
Purge foods typically with laxative abuse or vomiting
Appear to be a normal weight
Possible tooth erosion, and esophagus/stomach
problems
Often visit restroom after eating large quantities
Loss of period
Loss of mineral potassium
Eating disorders
Binge eating or compulsive eating:
Disorder in which a person repeatedly eats too
much food at one time
Signs/symptoms:
Regularly eat larger quantities of food at one time
Eat quickly until uncomfortably full
Typically weigh >30% or more of ideal body weight
Lack of control over eating habits and exercise
Possible effects are weight gain, high blood pressure,
heart disease, & type 2 diabetes
Avoidant/Restrictive Food Intake
Disorder (ARFID)
More that just “picky eating” but struggling with eating as a whole
and as a result not eating enough to keep a healthy body weight.
Types of eating problems that might be considered ARFID:
Difficulty digesting certain foods
Avoiding certain colors or textures of food
Eating only very small portions
Having no appetite
Being afraid to eat after an episode of choking or vomiting
Causes them to not get enough nutrients in their diet and not
develop properly or lose weight
May lead to anorexia or bulimia