Transcript Nutrition and Body Image Notes + Activity +

Did You Know?
Saskatchewan has one of the highest
rates of overweight and obesity in
Canada
 Poor eating habits and physical
inactivity contribute to many health
problems among adults
 These health problems such as type 2
diabetes are now being seen in
children
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What are the benefits of
healthy eating and active
living?
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Helps you learn
Promotes healthy
weight
Sports
performance
Keeps you healthy
Prevents diseases
Dental health
Sleep better
 Increase selfesteem & selfconfidence
 Decrease
depression &
anxiety
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Environment
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Think for a minute about the food in your
environment:
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grocery stores
corner stores… Prices of healthy foods?
movie theatres… Healthy options?
fast food restaurants…. Healthy options?
sports events… what do they sell
School… vending machines
Canada Food Guide
RECOMMENDATIONS
Grain Products
Choose whole grains more often
• Breads, cereals, pasta, rice, tortilla wraps,
crackers
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Serve Moderately: White based grains
Fruits and Vegetables
Fresh
• Frozen
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Fruit can also be:
• Canned in juice
• Dried fruit
Serve Moderately:
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Sweetened fruits/juices
French fries (once a
week)
Milk Products
Choose lower fat & unsweetened
products
• White milk (<2% milk fat - M.F.)
• Lower fat cheese (<20% M.F.)
• Yogurt (<2% M.F.)
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Serve Moderately
• Chocolate milk
• Yogurt drinks
• Ice cream (once a week)
Meat and Alternatives
Choose lean cuts of meat, fish, poultry and
dried beans and peas
• Use lower fat cooking methods
• Use in moderation any added fats such as
oil, gravy, cream sauces
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Serve Moderately:
• Salami, pepperoni, bologna, wieners, bacon,
chicken wings, or fried meats (once a
week)
Foods Not Included
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Some foods provide very few nutrients
Students can fill up on these foods and will not
have room for healthier foods
Examples:
• Cookies, cakes, pies, donuts, chocolate bars
• Popsicles, Jello
• Potato chips
• Pop, fruit drinks, sports drinks, energy drinks
• Battered & fried products – nuggets, battered &
fried chicken pieces, onion rings
Does the recommended daily
diet apply to everyone?
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What about athletes?
– Athletes burn more energy (calories) than the
typical person…
• Athletes may need more protein to repair muscle
fibers.
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What about people trying to lose weight?
– People trying to lose weight need to decrease
portion sizes and increase exercise, but still
need to provide their bodies with the
nutritional values it requires to run efficiently.
Nutrition for the Athlete
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Athletes gain most from carbohydrates…
– Carbs are an athletes best friend, but the
sedentary person’s worst night nightmare…
why?
• Fats also provide energy for athletes, but takes
longer for the body to metabolize… takes the body
longer to use and make into energy.
• Marathon runners are known to carbo load and eat
foods high in ‘healthy fats’.
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Athletes need protein?
– Athletes suffer micro-tears in there muscles when
participating in vigorous physical activity.
– Protein helps to repairs these micro-tears, resulting in quicker
recovery times.
Nutrition for Weight Loss
 Energy = Calories
 Energy In=Energy Out, body weight is
maintained
 Energy In > Energy Out, body weight
increases
 Energy In<Energy Out, body weight
decreases
Nutrition for Weight Loss
cont..
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Strategies for Success to HEALTHY Weight Loss
– Meal Pattern and Frequency
• 4-5 small meals a day increases ability metabolize foods…
our body takes what it needs from the food we eat and gets
rid of what we don’t need.
– Portion Control  smaller portions and more meals
– What does their diet look like?
• High fibre, low fat
• Higher Protein
• Low carbohydrate choices
– Monitoring and Recording
– Physical Activity
– Sleep
Weight Management
and
Body Image
What Is Body Image?
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The National Eating Disorders Association
(NEDA) defines components of body image:
– How you picture yourself in your mind
– What you believe about your own appearance
– How you feel about your body, including your
height, shape, and weight
– How you sense and control your body as you
move
– How you feel in your body, not just about your
body
What Is Body Image?
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Negative Body Image
– A distorted perception of your shape, or
feelings of discomfort, shame, or
anxiety about your body
• Increases chances of leading to eating
disorders
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Positive Body Image
– A true perception of your appearance:
You see yourself as you really are and
you like yourself
What Is Body Image?
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Many Factors Influence Body
Image!
– The Media and Popular Culture
• Underweight models and celebrities send the
message that being thin is best
• Striving to achieve these thin standards
often makes people ill
• A study of more than 4,000 television
commercials revealed that more than one out
of every four sends some sort of
“attractiveness message”
Advertising and Social Media…
Can Nutrition Education Compete?
Why do people want to lose
weight?
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Supply 4 reasons with explanations
why people want to lose weight?
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Health, Nutrition, and
Body Composition
Classes of Nutrients:
Macronutrients
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Energy-yielding nutrients! include:
– Carbohydrates
– Proteins
– Fats
Energy-yielding nutrients are also
called macronutrients
 Macronutrients are needed in the
body in large amounts each day.
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Micronutrients: Vitamins &
Minerals
Micronutrients provide no energy
for the body but are necessary for
proper functioning
 Very important for good health but
are required in small amounts.
 Found in most fresh foods.
 Examples - Vitamin A, Vitamin B,
Vitamin C, Vitamin D, Vitamin E,
Vitamin K and Carotenoids
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Providing Energy
Working together, macronutrients and
micronutrients help the body to stay
healthy
 Reactions in the body help to release the
energy contained in carbohydrates, fats
and proteins
 Energy is used to maintain body functions
and fuel physical work
 If more energy is consumed than is
needed, over time body weight will
increase
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Carbohydrates
• Carbohydrates are the body's main source of
fuel. Carbohydrates are easily used by the body for
energy.
• Simple Carbs – energy source, but is often the
unhealthy choice in our diets.
• Examples – cake, cookies, baked goods.
• Complex carbohydrates, or polysaccharides. are
carbohydrates with three or more sugar units joined
together. These take longer to digest, so they are
better for a slow energy release.
• Examples – whole wheat's, skim milk, low fat
yogurt.
• Reasons for consuming complex carbohydrates
• Keep the body fueled for an extended period of
time
• Digest better
• Lose weight
Why do we need Proteins?
Essential nutrient found in animal
products, nuts, and beans.
 Our bodies use proteins to create
new cells, maintain tissues, and
synthesize new proteins.
 Muscle tissue contains myosin, actin,
and myoglobin and a bunch of other
proteins.
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Protein Excess!
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Elevated protein intakes over long periods of time
can result in:
• Hydration and kidney function issues
- High protein intake increase urea output 
requires water  more water loss
• Bone health issues
- Increase calcium loss in urine
• Kidney stones
• Increased risk of heart disease and cancer
animal protein vs plant protein
Fats… why do we need them?
•Fat! Don’t be scared of it… You actually need it in your
diet. Fat doesn’t directly make you “fat” – excess calories make
you “fat”. It’s about getting the right balance.
•Fat has had bad press, to the extent that some foods are
designed and marketed as ‘fat-free’. But it isn’t all bad. In fact,
getting some fat from our diet is absolutely vital.
•A source of energy – Our body uses the fat we eat, and fats we
make from other nutrients in our bodies, to provide the energy
for most of our life-functions
•Energy store – The extra calories that we consume, but do not
need to use immediately, are stored for future use in special fat
cells (adipose tissue)
Weight Management!
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Caloric Intake How many calories you
need depends on:
– gender, age, body-frame size, weight, % body
fat, your basal metabolic rate, (BMR – the
number of calories needed to sustain your
body at rest), activity level
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Energy balance occurs when energy
consumed equals energy expenditure.
Energy Balance
The relationship between energy intake and
energy expenditure
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1) Intake = Expenditure
2) Intake > Expenditure
3) Intake < Expenditure
Energy Equivalence
 Body Fat
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– 1 lb = 3,500 kcal
– 1 kg = 7,700 kcal
– 10 extra kcal/d = 1 lb a year
Tips for Shifting Energy Balance Toward
Weight Loss
Your Task
Today you are all dieticians
 Explain what the daily diet might look like
for your assigned client (Sydney Crosby,
Biggest Loser Contestant Jack, and
Regular Joe).
 Use the lap tops to do so.
 You may use Word, PowerPoint.
Piktochart, Prezi, or Sway.
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Safety and Supplements
Dietary Supplements
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Products intended to supplement the diet
that contain at least one dietary ingredient
to include:
– Vitamins
– Minerals
– Herbs or other botanicals
– Amino acids
– and substances such as enzymes, organ
tissues, glandulars, and metabolites
Supplement
Categories
Muscle-Building
 Performance/Recovery Agents
 Weight Loss
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– Appetite Suppressants
– Thermogenics
– Digestion Inhibitors
Joint Health
 General Health/Well Being
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General Concerns
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Without regulatory control there is a
buyer beware market!
– Dietary supplement advertisements can
be misleading and deceptive
– Claims of effectiveness may not be
credible
– The concentration and quality of active
ingredients can differ from product to
product
General Concerns
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Dietary supplements may adversely
interact with each other as well as
prescription medications.
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Dietary supplements are often utilized as a
short cut to optimal nutritional practices.
Creatine!
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Claims include:
– A natural substance
– Increase lean body mass
– Increase maximal energy
production/performance (short duration
high intensity exercises – example
sprints)
– Delayed fatigue in workouts/competition
– Improved recovery after
workouts/competition
Creatine
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Potential side effects:
– Increased body weight
• Suspected to be from water weight
– Gastrointestinal upset
• Upset stomach
• Diarrhea
• Nausea
– Muscle cramping and strains
Alternatives to Supplementation!
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Appropriate diet and nutritional practices.
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Appropriate weight training and
conditioning.
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Appropriate rest and recovery.
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Appropriate goal setting.