Transcript Ch. 6 Notes

Food and Your
Health
How much sugar is there in a can of soda?
Managing our Weight
It is estimated that 10 million
children in the United States
are overweight, putting them
at risk for type II diabetes,
high cholesterol, heart
disease and psychological
problems at a very young age.
Calorie Basics
• Calories- Kilocalories, are
a unit to measure energy.
• Calories are a measure of
the energy in food and the
energy your body burns.
• Calories are not nutrients.
• The scientific
"calorie" is spelled
with a lower-case "c".
One "calorie" = 4.184
Joules
-----------------------------------The "dieter's" calorie
is spelled
with an upper-case
"C".
One "Calorie" = 1000
calories
Calories: Their Source
• Some foods
have more
calories than
others
• The way a food
is prepared or
cooked also
affects the
calorie count.
• Fat has 9 calories per gram.
• Carbohydrate has 4 calories
per gram.
• Protein has 4 calories per
gram.
Calories to Burn
• Several factors play a role
in the number of Calories
you need.
–Rate of growth
–Body size
–Gender
–Age
–Metabolic rate
–Activity level
• Who burns more Calories,
a person who runs 1 mile
or the person who walks 1
mile?
• Myth- They are the same.
• Fact- Running burns about 50%
more calories than walking.
(When you walk, you keep your legs mostly
straight, and your center of gravity rides
along fairly smoothly on top of your legs. In
running, we actually jump from one foot to
the other. Each jump raises our center of
gravity when we take off, and lowers it when
we land, since we bend the knee to absorb
the shock. This continual rise and fall of our
weight requires a tremendous amount of
Newtonian force (fighting gravity) on both
takeoff and landing. )
Balancing the Energy
Equation
• Keeping a healthy weight is
an issue of energy balance.
• One pound of body fat equals
3500 calories.
Weight Problems: Risky
Business
• Being too heavy or too thin
increases the risk of
developing health problems
later on.
–Heart problems
–Diabetes
–Cancer
Body Fat vs. Body Weight
• Overweight- weighing more
than 10% over the standard
weight for height.
• Obesity- excess body fat, or
adipose tissue. 20% over the
standard weight for height.
• Body
composition,
rather than
weight, is a
better
measure.
Obesity: A Hazard to
Health
• Hypertension or high blood
pressure
• Diabetes
• Atherosclerosis
• Some cancers
• High blood cholesterol
• Strains the body frame
• Increases workload of heart
and lungs
• Adolescent obesity is
increasing
• Weight gain is blamed on
sedentary lifestyle and
poor food habits.
• Obese people actually eat
less than normal-weight
people who exercise more.
Cause of obesity
• May be very complex
–Heredity set point- each person
has a biological set point for
weight
–Sedentary lifestyle
–Poor eating habits
–Low metabolism
Underweight: A Health
Risk
• Being thin does not mean
being fit
• Underweight- 10% below
normal weight.
• Being too thin means that a
person has little body fat
as an energy reserve.
Undernourished?
• Undernutrition- not
consuming enough
essential nutrients or
calories for normal body
functions.
• Underweight people have a
greater chance of
developing iron deficiency
anemia.
Managing Body Weight
Determining a Healthy
Weight
• Height-Weight charts vary
greatly
• Body mass index (BMI)- is a
better measure of disease
risk than body weight
alone. p. 136
• BMI should not be used as
a predictor of health risk.
• Multiply your weight by
703.
• Multiply your height in
inches times itself.
• Divide the answer in step 1
by the answer in step 2.
Health Risk Based on BMI
• BMI Category
Risk
Under 25
26-27
28-30
31-34
35-39
40 and higher
Health
Minimal
Low
Moderate
High
Very High
Extremely High
Starting a Weight-Control
Plan
• Dieteverything a
person eats
and drinks.
(not a
restrictive
eating plan)
What is the Best Diet?
• According to most diet
experts, the best diet is a
balanced eating plan, low
in saturated fat and refined
sugar, and moderate in
protein.
The average Western diet
is getting worse:
• We eat too much saturated
fat. (Fast-food is a major
culprit)
• We eat too much refined
sugar. (Soft drinks are a major
culprit)
• We eat too little fiber. (Refined
food is a major culprit)
Steps to consider in a
weight control plan.
•
•
•
•
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•
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Target your weight
Set smart goals
Make a personal plan
Put your plan in writing
Stick to your plan
Think positively
Evaluate your progress, avoid
weighing yourself every day.
• Recognize that plateaus are normal
Target your weight
• Base target weight on your
frame
• Choose a weight that is within
a healthy range
• Ask a health care professional
what range is healthy for you
Set smart goals
• Plan on losing
only one half
to one pound
a week
• This is
realistic
• This is
attainable
• This is safe
Make a personal plan
• Plan should include a
nutritious eating plan and
regular physical activity
• Consider your own food
preferences and lifestyle
• Choose activities you will
enjoy doing
Put your goal plan in
writing
• This will help remind you
and help keep you on track
Stick to your plan
• Keep a diary of what you
eat and when
• Focus on eating a variety
of foods
• Avoid skipping meals
• Try to eat three or more
meals a day
Think positively
• If you slip up
occasionally,
it’s OK
• Focus on your
progress
• Get back on
track
Evaluate your progress
• DON’T weigh yourself daily
• Weigh yourself once a
week at the same time of
the day
Recognize that plateaus
are normal
• Plateaus are a period of time
when your weight does not
change
• Plateaus are normal
Smart Weight-Loss
Strategies
• Eat fewer calories
• Make your calories nutrient
dense
• Burn more calories through
exercise
• Make meals last at least 30
minutes
• It takes the brain about 20
minutes to receive the signal
that the stomach is full.
• Make sure you get enough
protein in your diet.
• Diets should not be below
1200 calories in a day.
• As a teen, eat at least
1,400 to 1,600 calories so
you don’t miss out on
essential nutrients
• Eat mainly low calorie
foods from the five food
groups
• Eat high calorie foods in
small amounts
• Take small
bites
• If you snack,
choose low
calorie
snacks like
fruits and
vegetables
5 weight loss myths
1. MYTH: You must lose a lot
of weight before you get
health benefits.
• FACT: If you have a
condition related to
obesity, such as diabetes,
high blood pressure, or
high cholesterol, a loss of
10-20 pounds provides
significant health and
lifestyle benefits.
MYTH: You must exercise
vigorously to drop pounds.
FACT: Even moderate
exercise contributes to
weight loss. For example,
walk 30 minutes each day,
and you can lose up to 15
pounds in a year.
MYTH: Forget dairy products
if you’re trying to lose
weight.
FACT: Research shows that
the calcium and protein in
dairy products boost your
metabolism and help you
burn body fat. Stick to
non-or low-fat products.
MYTH: All forms of exercise
are the same.
FACT: You can benefit from
most forms of exercise;
however, you get a bigger
bang for your buck from
aerobic exercise, such as bike
riding, walking, or swimming,
because ti speeds up your
metabolism for 4-8 hours after
you’ve finished the activity.
MYTH: It doesn’t matter
what time of day you
exercise.
FACT: Exercise any time is
beneficial; however, you’ll
get the most benefit from
aerobic exercise first thing
in the morning, when you’ll
burn stored ft rather than
fat from a recent meal.
Smart Weight-Gain
Strategies
• Increase calorie intake
especially complex carbo’s
• Eat more frequently
• Take second helpings
• Eat nutritious snacks
• Space out snacks every
two or three hours.
Physical Activity and
Weight Management
Benefits of Regular
Exercise
• It burns calories
• Tones and builds
muscle
• Helps promote a
normal appetite
response
• Relieves stress
• Increases metabolic rate
• Increases self esteem
• May be the only way your
body can absorb certain
vitamins and proteins.
• Helps keep you regular
• Lowers cholesterol
–Increases HDL (good
cholesterol)
–Decreases LDL (bad cholesterol)
• A pound of fat burns 3 calories
per day to maintain itself.
• A pound of muscle burns 30-50
calories per day to maintain
itself.
Fad Diets and Eating
Disorders
Lesson
2
Fad Diets
• Fad diets- approaches to
weight control that are
popular for a short time
• They come and go
• Rarely have a lasting effect
• May be dangerous
• Often more costly
Weight Cycling
• The cycle of losing,
regaining, losing, and
regaining.
• Seesaw dieting.
• Not healthy
• Lean body mass lost
• Increase in body fat
Other Risky Weight-Loss
Strategies
• Fasting- avoiding food is
dangerous even for a short
time
–Growth
–Energy
–Fresh supply of nutrients
Eating Disorders
• An obsession with
thinness!
Anorexia Nervosa
Anorexia Nervosa
• A disorder in which the
irrational fear of becoming
obese results in severe
weight loss from self
induced starvation
• Anorexia means without
appetite.
Each person with
anorexia is different but
the following behaviors
are typical
• Extremely low caloric intake
• An obsession with exercising
• Emotional problems
• Unnatural interest in food
• Unrealistic or distorted sense
of body image
• Denial of an
eating problem
• Most are female
in their teens or
early twenties
• Physical
symptoms
related with to
malnutrition and
starvation
Bulimia Nervosa
• Bulimia- a disorder in
which cycles of
overeating are followed
by some form of
purging or clearing of
the digestive track.
• Often follows a
restrictive diet, then
binges, then often
purges
• Binging, purging or
fasting should never
be viewed as a
smart way to
control weight
• Bulimia can lead to
serious health
problems even
death
• Chronic
vomiting erodes
tooth enamel
causing tooth
decay, damages
tissue of the
stomach,
esophagus and
mouth
Anorexia and bulimia are:
• Not diseases; they are
symptoms of other problems
• Psychological in nature
• Sufferers need medical help
• Sufferers need qualified
counseling
Desire to become:
• More attractive
• More physically perfect
• Thin
Quiz Tomorrow
Chapter 6: Lesson 1&2
Nutrition for Individual
Needs
Lesson 3
Sports Nutrition
• No matter what type of
athlete you are, good
nutrition can help you do
your best.
• Smart food choice can help
you reach your top physical
performance.
The Training Diet
• No one food or nutrient
builds muscles or
increases speed
• The best training diet is
balanced, moderate, and
varied
• Athletic training does not
significantly alter the
body’s requirements for
protein, vitamins, or
minerals
• Eat nutrient dense foods
Eating before
competitions
• Eat three to four hours
before an event, this allows
the stomach to empty
• Choose a meal high in
carbohydrates and low in
fat and protein
• Carbohydrates are stored
in the body in the form of
glycogen
• Endurance athletes may
benefit by carbohydrate
loading (storing extra
glycogen in the muscle)
Carbohydrate loading is
not advised for teens.
• Growing bodies are still
developing and need an
even balance of nutrients.
• Glycogen storage upsets
this necessary balance.
Vegetarianism
• Lacto-ovo vegetarians- those
who avoid eating meat, fish,
and poultry but eat dairy foods
and eggs.
• Vegans- eat foods only of plant
origin (must supplement diet
with vitamin B12)
Vegetarian diet benefits
• Reduced
saturated fats
• Reduced
cholesterol
• May reduce heart
disease,
hypertension,
and some
cancers
Nutrient Supplements
• Nutrient supplements- pills,
powders, liquids and other
nonfood forms of nutrients
• Can provide dependable
sources of vitamins and
minerals
• Groups that
may benefit
from nutrient
supplements
include,
pregnant
women and
the elderly.
Alcohol’s effect on nutrition
• Alcohol has calories
• Alcohol has empty calories
meaning it has no nutritional
value.
• Alcohol is digested faster
than food and before the
nutrients in food.
• Alcohol prevents the
absorption of certain
vitamins in both the
stomach and the small
intestines.
Risks Associated with
Nutrient Supplements
• Megadoses- very large
amounts of nutrient
supplements are potentially
dangerous.
• Toxicity
• Liver damage
• Hair loss
• Blurred vision
• headaches
Lesson 4
Food safety
• Foodborne illness- food
poisoning often comes
from eating food that has
come in contact with a
contaminant (a substance
that spoils or infects).
• Most contaminants are
bacteria, a parasite or a
virus.
• Bacteria cannot be seen,
smelled or tasted.
Causes of Foodborne
illness
• Under cooked food
• Not pasteurized
• Bacteria spread from an
infected person or animal
• Spoilage by bacteria
Symptoms of food borne
illness
• Nausea
• Vomiting
• Diarrhea
• Fever
• Body
aches
• (similar to
the flu)
Minimizing Risks of Food
borne Illness
• Do not eat food with
damaged packaging, dents,
cracks, bulging lids, or
popped safety buttons
• Make sure meat is kept
refrigerated
• Refrigerate or
freeze meat
and poultry
immediately
• Wash your
hands before
and after
handling any
raw meat,
poultry or
seafood
• Thaw meat
in a
refrigerator,
never at
room
temperature
• Always cook
food
thoroughly
• Use a meat
thermometer
Food Sensitivities
• Food
Allergies- the
body’s
immune
system
overreacts to
substances in
some foods
• Food Intolerance- a
negative reaction to a food
or an ingredient in food
that is not related to the
body's immune system or
to food poisoning.
End of Notes
other material
of interest
following.
What to do with the
pyramid?
Willett food pyramid
CH. 6 TEST Tomorrow