Transcript EATING DISORDERS

Unit 3: Nutrition &
Physical Activity
Healthy Food Guidelines
Managing Your Weight
Eating Disorders
Physical Activities
Fitness Injuries and Safety
Importance of Nutrition
(chpt. 10/L.1)
 **Nutrition:
 Process of taking in and using food by your
body
 **Nutrient:
 Substances in the food needed for growth,
repair and energy
 **Calorie:
 Unit of heat to measure energy received from
food
Facts about Good Eating
Habits
 During the teen years, good food types and
amounts affect your growth and development
 Nutrition now affects lifelong health :
How?**helps you avoid weight gain
 **Eating a variety of foods prevent diseases
and Type 2 diabetes
 Other diseases that are prevented
 Cardiovascular disease
Obesity Strokes
 Osteoperosis
Certain Cancers
Your **environment affects
what you choose to eat:
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Who and what does this include? Examples!
1. Family and culture
Meals at home? Fast food?
2. Friends
Pizza after school? Fast food in the cafeteria? Packed
lunches?
3. Time and Money
Busy schedule? Microwave meals? Cheaper food
instead of healthy?
4. Advertising**Affects our food “choice” Ex:
Choice of the juicy hamburger at the nearest fast food?
What are the Nutrients and
What do they Do?
(chpt. 10/L.2)
 6 OF THEM! ALL NECESSARY!
 1. Carbohydrate: starches and sugars/ main source of
energy/ Complex are chains of sugar linked together:
 Sources of carbs– bread , pasta, grains, root
vegetables, fruits (**Complex Carb ex: beans)
 2. Proteins: maintains cell and tissue growth/
nutrient is made of chemicals called amino acids and 9
of the 20 are essential amino acids and the body must
get from food sources
 Sources of protein—meat, eggs, dairy, soy…more on
plant sources in vegetarian discussion
More nutrients…….
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3. Fats: Body needs fat to function properly/help brain development,
blood clotting and control inflammation &**maintain healthy skin
and hair; however, choose healthy fat/ Fat composed of fatty acids and
body cannot produce on its own
Sources:
Saturated vs. Unsaturated: Saturated mostly animal based and increase
risk of heart disease/** Unsaturated mostly vegetable based and
decrease risk of heart disease/ Trans Fat are formed from processing
4. Vitamins: Compounds found in food & help regulate many body
processes/ Folic Acid: A vitamin found to lower risk of birth defects
Sources: Different vitamins perform different roles and are found in
various types of food (see 10.6, p. 263)
Final nutrients……
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5. Minerals: Elements found in food that are used by the body in many
ways : Calcium—esp. important mineral that reduces the risk of
osteoperosis!
Sources: Table 10.7, p.264
Fact: Your body cannot produce minerals; it must get them from food
6. Water: Essential for almost all body functions like:
*moving food through digestion
*transporting nutrients *releasing heat & stores it
*cooling body w. perspiration
*lubricates joints
*cushions the eyes, brain and spinal cord
**Water is NOT a “source” of energy
Needs: 8-10 cups a day/ teen girls need 9, teen boys need 13, athletes
need extra before during after exercise EVEN if you’re not thirsty
Summary of Why Teens
Need Food
 Everything contains nutrients and they perform
specific roles
 **It’s an energy source—do you lack energy?
 It heals and repairs your tissue
 **It sustains growth and activity levels
 It help regulate your body
 It transports oxygen to your cells
 **If you don’t feel good much of the time/ what
are you eating???
MY PLATE: (chpt.10/L.3)
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Your GUIDE to making good food choices
See 10.9, p. 267
See handout chart and displays
Dietary Guidelines for Americans: set of
recommendations about getting food from each food
group—published by the U.S. Dept. of Agriculture
 Colored bands on my plate…..run in the shape of a
plate…./ What does this represent? Why are fats,
vitamins & minerals 3 nutrients but not listed?
 Page 271—Give reasons why it is beneficial for teens
and children to start their day with breakfast
NUTRITION LABELS
(chpt. 10/L.4)
 Food labels provide information about
ingredients and the nutrient value of each food
 See p. 276; 10.4 as an example of what a food
label looks like/ Practice reading the facts/
Understand serving size, calories and DV
 Percent Daily Value: (DV)
 **The nutrient guide that tells approximately
how much of that nutrient you need each day
AND what % of that is in that particular food
serving
Maintaining a Healthy
Weight (chpt. 11/L.1 & 3)
 Define:
 Metabolism:
 **The process by which your body breaks down a
substance and gets energy from food
 Calories:
 Units to measure the energy found in food
 How many calories should I eat? Depends on:
 **A. Age (teens need more/ growth time)
 **B. Gender (females fewer cal. But more calcium &
iron)
 **C. Activity Level (more active more cals)
 Bottom line?
 To maintain weight/ eat same calories then you burn;
To lose weight eat less calories then you burn
How much should I weigh?
 Should fall into the healthy range
 **Body Mass Index: A measure of weight relative to
height/ Calculate the following for BMI:
 Step 1: Convert ht. to inches____
 Step 2: Take wt. in lbs.____ divide by ht. in
inches_____ divide by ht. in inches again_____=
_______
 Step 3: Take resulting # and x by 703=_______
 What did you get? It’s Your BMI—see chart on p. 293
and note the range you fall into
Facts about your weight:
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The right weight for people is not ONLY your BMI—other factors are important:
Your age
Your height
Your gender
Your body frame (are you muscular?)
Your rate of growth
Stage of Life
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**Overweight is : heavier than standard wt. range/ what about muscular build?
**Underweight is: less than standard wt./ what about muscular build?
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**Obesity: YES, there is concern: excess body fat carries serious health risks
Severely underweight? YES, there is concern: extremely thin people have higher
health risks and trouble fighting off disease
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Body Composition:
Your body fat levels compared to your lean levels—**skin-fold calipers are an
instrument used to measure fat tissue levels and should be performed by a
qualified individual
How do I personally
manage my weight?
 Teens SHOULD NOT diet! Not recommended by
Dietary Guidelines.
 Teens SHOULD eat balanced meals and exercise daily
 TIPS if you have weight concerns:
 **Target a healthy weight with someone qualified (dr.
nurse, etc)
 Set a realistic goal for eating right and exercising
 Personalize plan : have some foods you enjoy
 Put your goals in writing: What is your plan
 Evaluate your progress: Track your weight weekly
Your Body Image:
(chpt. 11/L.2)
 When you look in the mirror, do you like what you see? That is
your body image
 **Fad Diets: Why do we use them?
 Unsafe and unreliable ways to lose weight that are popular for a
little time and we use them because we do not have a positive
body image and we want a quick, easy weight loss.
 **Weight cycling: repeated patterns of losing and regaining
weight/ typical to those who fad diet
 Why do we quit fad diets?
 Restrictions of certain types of food, make it too difficult to
maintain for life. Result, regain weight and have serious health
issues
 **How do we know a FAD diet?
 Does it follow MyPyramid? No? Fad diet **Does it promise ultrafast weight loss (more than 2 lbs. per week…) Yes? Fad diet
EATING DISORDERS
(chpt. 11/L.2)
 Define:
 Extreme, harmful, eating behaviors that can cause
serious illness or even death
 Fact:
 Eating disorders are classified as a mental illness and
are linked to depression, low self-esteem, troubled
personal relationships
 Fact:
 Social and cultural forces play a role in emphasizing
personal appearance/**Ex: A job depending on looks
and body shape can lead to an eating disorder
3 Types of Eating
Disorders
 1. Anorexia Nervosa
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**Irrational fear of weight gain
**Known as self starver
Avoids meals
Eats only few foods & small amounts
Counts every calorie they eat
Exercises excessively
Weighs repeatedly
 Consequences:
 Malnutrition
Starvation
 **Bones become brittle and higher incidence of fractures
Reduction in organ size
 Heart problems and sudden cardiac death
More eating disorders…
 2. Bulimia Nervosa
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**Eating disorder involving cycles of overeating, purging, attempts to rid
the body of food
**Binge and Purge
**Laxatives
Binge and Fast
Binge and exercise frantically
Typically are normal weight
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Consequences:
Dehydration
Sore,inflammed throat
Teeth damage
Stomach damage
Damage to intestines and kidneys
Chemical imbalances leading to heart failure and death
More Eating disorders….
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Binge Eating Disorder:
**Person overeats compulsively/ large amounts of food in short periods of time much
like bulimia. They don’t occur as frequently. Person feels guilty & disgusted but
powerless to stop
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Consequences:
Becoming overweight or obese
High blood pressure, Type 2 diabetes and cardiovascular disease
More common in males than other disorders
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HOW TO GET HELP:
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Realize these are serious illnesses
Need medical and professional help
Sometimes will need hospital stays if severe
Keys: Anorexia must be restored to normal wt. and maintain
Bulimia deal with emotionally breaking cycles of binging & purging
Binge Eating must also deal with emotional problems causing behavior
LIFELONG NUTRITION
(chpt. 11/ L.3)
 Special Dietary Needs:
 **Athletes, infants, people who are ill, pregnant women:
all need to take great care in their diet
 Vegetarians:
 **People who eat mostly plant based food
 The strictest type is a vegan/ absolutely no animal
based foods
 Plant based foods lower in saturated fat reducing risk
of disease and some cancers; **however they are only
“healthy” if this diet has great variety and is well
planned in order to get needed amino acids
Athletics and Nutrition
 Facts:
 Eating right affects performance
 Potential need for 2,000 to 5,000 calories per day from
nutrient dense food and foods higher in carbs and
proteins
 They need extra amounts of water**Before/During and
After! And….** A Diet high in carbs……Total Calories!!
 They do NOT need LARGE amounts of proteinand
sports drinks and protein shakes, etc…
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PHYSICAL ACTIVITY
(chpt. 12/L.1)
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Define:
Physical activity:
Any form of movement causing the body to use energy
Physical Fitness:
The ability to carry out daily tasks easily and reserve enough
energy for unexpected demands
Exercise:
Purposeful, planned, repetitive activity that improves your level of
fitness (TEENS are to aim for 60 minutes a day)
Fact: Inactivity brings risk for shortened life and multiple health
problems (p.322) and the benefits of activity are numerous:
Better self esteem
Stress Relief (releases endorphines)
Better mood
Better sleep
Planning your Program
(chpt. 12/ L.2 )
 Use different methods to improve different elements of
fitness
 Aerobic Exercise:
 **Includes all rhythmic activities that use large muscle
groups for an extended period of time. It raises your heart
rate and body’s need for oxygen.
 Examples: Jog, swim, ride bike, etc.
 Anaerobic Exercise:
 **Included intense , short bursts of activity in which muscles
work so hard they produce energy without oxygen
 Examples: Lifting weights, sprinting
 Fact: Aerobic Exercise improves Cardiorespiratory
Endurance and Anaerobic Exercise improves muscular
strength and endurance
IMPROVE YOUR FITNESS
(chpt. 12/L.2)
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5 Components:
 1. Cardiorespiratory Endurance: Ability for heart and lungs and blood
vessels to send oxygen to your tissues during vigorous activity
 Example: **Step Test 3 min./ bench 12” high (see 12.6, p. 326)
 2. Muscular Strength: The amount of force muscles exert
 Example: Situps and pushups
 3. Muscular Endurance: Ability of muscles to continue a task over a
long period of time
 Example: Situps and pushups
 4. Flexibility: Ability to move your body parts through a full range of
motion
 Example: Sit n Reach
 5. Body Composition: Ratio of fat tissue to lean tissue (see chpt. 11/ L.1)
 Example: BMI and Skinfold Test (chpt. 11/ L.1)
Target Heart Zone
(chpt. 12/L.2)**Resting Hrt. Rate (sit
quietly a minimum of 5 minutes)
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Page 329 (Real World Connection)
Steps:
Multiply your age by .7 =_____
Take this # / subtract it from 208 =____
Multiply this # by 50% to get your minimum hrt. Rate
for moderate activity ____
 Multiply that same # by 70% to get your maximum hrt.
Rate for vigorous activity ____
 Multiply that same # by 85% to get hrt. Rate for intense
activity _____
 (Ex. 16 yr. old on chart)
Principles to Follow for
your Program (chpt.12/L.3)
 4 keys to building a fitness plan:
 1. **Specificity:
 Choosing an activity to improve on the element of fitness you want
(ex.)
 2.** Overload:
 Exercising beyond your regular level so your body will adapt and get
stronger
 3.** Progression:
 Gradually increasing demands on your body a little more each session
or more often
 4. **Regularity:
 Working out on a regular basis/ min. of 3 workouts a week with
different activities to get the recommended one hour.
Stages of an Actual
Workout
 Stage 1:
 Warm-up: Gentle cardio activity that prepares the
muscles for work and increases blood flow. Gradually
increases pulse rate and body temperature (slow jog)
 Stage 2:
 Workout (see next slide)
 Stage 3:
 **Cool-down: Low level activity preparing body to
return to the resting state. Allows heart rate and
breathing to return to normal and reduces the strain on
the heart as well as prevents muscle soreness (5-10
min. of gentle activity or stretching)
The Workout: **Part of the workout
session when you are keeping your heart at its
highest peak
 FITT Principle:
 F: Frequency
 Schedule at least 3 times per week and in between do other types of
physical activity
 I: Intensity
 **Push yourself hard to create “overload”—get into your heart zone
and feel strain, not pain to your muscles
 T: Time
 The duration of workouts need to keep heart in the target heart rate
zone for at least 20 minutes and strength training for at least 20-30
minutes/ flexibility about 10 minutes
 T: Type
 Vary your activity througout the week to build different elements of
fitness Ex: jog on Mon. & Wed/ lift weights on Tue. And Thurs.
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***Track your progress………Journal your Resting Heart Rate: the number of
times your heart beats per minute when you are not active (# for 15 seconds x
4) 60 to 100 is typical for teens (better fit/ better resting pulse)
Safety and Avoiding
Injuries (chpt. 12/L.4)
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Watch the weather and plan ahead
Cautions:
Cold weather:
Avoid exercising outdoors in extreme cold or dress in
layers (hypothermia/dangerously low body temps)
 Hot weather:
 heavy sweating leads to dehydration and **fluids are
needed before, during and after exercise to prevent
this. **Avoid exercising in peak hours of heat &
humidity
 Sodium, potassium and chloride (all need to be
replaced esp. during hot weather): sports drinks help
this
Hot Weather Health Issues
 Overexertion:
 Overworking the body
 Heat Exhaustion:
 Physical stress on the body due to overheating
 Symptoms: dizzy, faint, rapid pulse, cramps, nausea and vomiting
 Heat Stroke:
 Untreated heat exhaustion and **a loss of fluids/ high
temperatures that lead to the body losing its ability to cool itself
through perspiration. Can cause SUDDEN death.
 **Symptoms of dehydration: Darkened urine, dry mouth,
weakness—get fluids before danger is increased