Transcript Gr 10 Health Nutrition

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Involves the foods you eat and how your body
uses those foods.
The quality of the foods you eat will play a
large role in how your body functions, looks
and lasts.
How does one achieve a desirable body size
and weight without dieting?
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Proper eating habits
Physical Activity
Acceptance of self
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Decision to restrict calories (resolution to
diet)
Weight starts to drop at beginning of diet
Honeymoon period – happy for a bit
Plateau period – weight no longer dropping
as your body’s metabolism reacts to calorie
restriction – fight or flight!
Over time due to fatigue, loss of energy, loss
of motivation, feeling of failure,diet ends and
weight often is higher than that of when diet
began because metabolism has been affected
Weight
Resolution
to
Diet
Plateau
Honeymoon
TIME
Failure
Is the number of calories it takes to:
 Basically keep you alive
 You spend making new red blood cells,
taking in air, maintaining body temperature
and carrying on other basic metabolic
processes.
 In general, it is the largest component of
what we call “calorie burning” and what
scientists call “energy expenditure”
Here’s a simple formula for estimating your BMR
Body Mass ___lbs x 10
Eg) 140lbs x 10 = 1400
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Remember, this is the theoretical number of
calories you’d need to maintain your current
weight, assuming that you never got out of bed
in the morning.
Like every estimate, it’s going to be imperfect:
the more muscle you have , the higher your
metabolic rate.
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Two thirds of the calories we “spend” a day go
for basic metabolic functions
The second biggest calorie sapper is physical
activity. Physical activity is also the most variable
component, and estimating it can be tricky.
The third item on the calorie budget is the
amount of calories it takes to process food. This
refers to the number of calories needed to digest,
absorb, transport and metabolize the nutrients
from the food we eat. Generally this is estimated
at about 10% of our daily caloric intake.
Physical Activity
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Depending on the length and intensity of
your activity, you can boost your BMR for
several hours afterward.
Diet
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Severe dieting can reduce your BMR as your
body attempts to conserve calories. This is
a survival tactic and not a good idea for a
healthy lifestyle.
Increased muscle mass
 Muscle burns more calories, even at rest, than
fat. The greater your ratio of lean to fat, the
more calories you will burn.
Caloric Needs
 About 30% of your calories fuel any physical
activity you do.
 To figure out how many calories you need for
your level of activity, multiply the calories
needed for BMR by the percentage that
matches your activity level:
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20%, sedentary (mainly sitting all day)
30%, light activity (such as walking to and
from the bus stop, cooking dinner, etc)
40%, moderate activity (very little sitting,
heavy housework)
50%, very active (active and prolonged
physical sports)
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EG)
140LBS X 10 = 1400BMR
1400 X 20% = 280 (additional calories your
body needs each day)
Total number of calories you need to eat in a
day to fuel your body = 1680calories
A person’s weight and body shape are
determined by many factors, including
physical activity, eating patterns, societal
influences, and heredity. There is no ideal
weight for someone of the same height/age
due to different body shapes, frames and
makeup.
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Each body has a particular weight it tends to
maintain
Genetics plays a key role in weight and shape.
Set point can fluctuate 5 to 10 pounds and
cannot be permanently lowered through
restrictive dieting.
If an individual’s weight is below or above
their set point range, their body will
experience physiological and emotional
changes in an attempt to reestablish itself.
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There is no ideal weight for those of the same
height and age because people have different
body shapes and frames.
There is a range of weights that is healthy for
each height.
Healthy eating and regular physical activity
will help lead to a healthy weight.
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95% of individuals who diet to lose weight
regain the weight lost within one year.
You can’t change your body type any more
than your shoe size.
Engage in activities for the joy of feeling your
body move, for the time it allows you spend
with friends and family, for stress relief.
Scales are for fish. Do not live your life
focused on a number. Love your body for
what it can do, appreciate its strengths.
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33-23-33 Average measurements of a
contemporary fashion model
36-18-33 projected measurements of a
barbie doll in inches if she were a full sized
human being.
5’4” -142lbs Average height and weight of an
American woman
5’9” -110lbs average height and weight of a
model
33% of women who wear a size 16 or higher
…the mental
picture I have of
my body + my
thoughts and
feelings about that
picture
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Recognize that your body is your own, no
matter what shape, size it comes in.
Identify which aspects of your appearance
you can realistically change and which you
can’t.
If there are things about yourself that you
want to change and can (such as how fit you
are), do this by making goals for yourself.
Keep track of your progress until you reach
your goal. Meeting a challenge for yourself is
a great way to boost self-esteem!
Remember……..
You are beautiful
You are one of a kind
Real beauty comes from within
Self esteem: describes the value and
respect you have for yourself. If you have a
healthy self-esteem, you feel good about
yourself as a person and are proud of what
you can do. However, it is normal to feel
down sometimes.
Puberty
 The body goes through many changes. These
changes combined with a natural desire to feel
accepted, mean it can be tempting for people to
compare themselves to others.
 The changes that come with puberty can affect
how both girls and guys feel about themselves.
Some girls may feel uncomfortable or
embarrassed about their maturing bodies. Others
may wish that they were developing faster. Girl’s
may feel pressure to be thin but guys may feel
like they don’t look big or muscular enough.
Media
 Images of skinny girls and bulked-up guys
Family Life
 Sometimes can influence self-esteem. Some
parents spend more time criticizing their children
and the way they look than praising them.
Peers
 People may also experience negative comments
and hurtful teasing about the way they look from
classmates and peers.
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Give yourself 3 compliments every day
Focus on the good things you do and the
positive aspects of your life, you can change
how you feel about yourself!
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Come up with 5 affirmations you have about
yourself…these can be physical or non
physical eg) I love my smile, I love my laugh
Come up with 5 things you would like to
change if you could. Eg) I wish I had blue eyes
Which did you find easier to do and why?
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Media Literacy Power point
There will be questions following the power
point!
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Eating disorders are serious medical problems.
Anorexia Nervosa
Bulimia Nervosa
Binge-Eating Disorder
Eating disorders frequently develop during
adolescence or early adulthood, but can occur
during childhood or later in adulthood.
Females are more likely to develop an eating
disorder
While there is no single cause, several things may
contribute to the development of these disorders:
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Culture – North America has a social and cultural ideal of
extreme thinness. Women partially define themselves by
how physically attractive they are.
Personal characteristics – feelings of helplessness,
worthlessness, and poor self-image often accompany
eating disorders.
Other emotional disorders – other mental health problems
like depression or anxiety, occur along with eating
disorders.
Stressful events or life changes – things like starting a new
job or being teased to traumatic events like rape can lead
to the onset of eating disorders.
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Biology – studies are being done to look at
genes, hormones, and chemicals in the brain
that may have an effect on the development
of, and recovery from eating disorders.
Families – the attitude of parents about
appearance and diet affects their kids’
attitudes. Also, if your mother or sister has
bulimia, you are more likely to have it.
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The persons binge consumes large amounts
of food frequently and repeatedly
Feels out of control and unable to stop eating
during binges.
May eat rapidly and secretly, or may snack
and nibble all day long.
Feels guilty and ashamed of binge eating.
Has a history of diet failures
Tends to be depressed and obese
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People who have binge eating disorder do not
regularly vomit, over exercise or abuse
laxatives like bulimics do. They may be
genetically predisposed to weigh more than
the cultural ideal so they diet, make
themselves hungry and then binge in
response to that hunger.
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Person refuses to maintain normal body
weight for age and height.
Weighs 85% or less than what is
developmentally expected for age and height.
Young girls do not begin to menstruate at the
appropriate age. Puberty is delayed for both
sexes.
In women, menstrual periods stop. In men,
levels of sex hormones fall.
Person denies the dangers of low weight
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Is terrified of gaining weight even though
s/he is alarmingly underweight.
Reports feeling fat even when emaciated.
Often includes depression, irritability,
withdrawal, peculiar behaviours such as
compulsive rituals, strange eating habits,
division of foods into “good/safe” and
“bad/dangerous” categories.
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Person diets, becomes hungry, and then
binge eats in response to powerful cravings
and feelings of deprivation.
Feels out of control while eating.
Fears gaining weight and frantically tries to
“undo” the binge. Vomits, misuses laxatives,
exercises or fasts to get rid of the calories.
Swears to be good to never binge eat again,
but then continues to restrict food intake
which starts yet another repeat of
deprivation-hunger-binge-purge cycle
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May shoplift, be promiscuous, abuse drugs or
engage in risk taking behaviour. Act with little
thoughts of consequences.
Weight may be normal or near normal unless
anorexia is also present.
Like anorexia, bulima can kill. They are often
depressed, lonely, ashamed. Friends often
describe the glamourous, adventurous, fun
but underneath are hurting and feel
unworthy.
Swollen
Salivary
Glands
Rotting
Teeth
There is no such thing as “good foods” or “bad
foods”. You can enjoy all foods as part of a
healthy diet. It’s more a question of how
much and how often you eat them.
You know you’re eating well if you can answer
“yes” to each of the following statements.
These are based on Canada’s Guidelines to
Healthy Eating:
You enjoy a variety of foods.
Eating a variety of foods from each food group
provides you with the nutrients you need to
be healthy. The four food groups are:
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Grain products
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Vegetables and fruit
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Milk products
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Meat and alternatives
1.
2. You emphasize cereals, breads, other grain
products, veggies,and fruit in your meals and
snacks.
 Eat breads, cereals and pasta that are enriched or
whole grain.
 Look for whole grain products made with wheat
bran, oat bran, whole wheats, oats, rye, or flax.
These give you more fibre than white grain
products.
 Choose dark red, orange or green veggies or
fruits. That way, you’ll take in antioxidants like
beta-carotene and vitamin C, along with many
other substances that keep you healthy.
3. You choose lower fat dairy products , leaner
meats and foods prepared with little or no fat.
 These choices can help you achieve and maintain
a healthy weight. They may also play a role in
preventing heart disease and some types of
cancer.
 Choose lower fat dairy products, leaner meats
and legumes more often.
 Make sure prepared foods have little or no added
fat.
 Control the amount of fat you add when you
cook, and at the table.
4. You achieve and maintain a healthy body
weight by enjoying regular physical activity
and healthy eating.
 Along with healthy eating, regular physical
activity also helps you maintain the weight
that’s’ healthy for you. Following the food
guide serving sizes can also help you with
this.
5. You limit your salt, alcohol and caffeine.
 You find caffeine in coffee, tea, cocoa and
cola drinks. Limit how much you get to
400mg per day. This is equal to about 2 cups
of coffee.
 Canadians consume more salt than our
bodies need. Try not to add too much salt
during cooking or at the table. Cut down on
highly salted snack foods
Classification Chart – Check off which food
groups the food items belong to.
 Sample Food Records – 2
Compare the chart on the left…check off the
boxes to see if this female is following the
food guide…on the chart to the right add
recommendations to her diet so she is
meeting the daily needs. You can recheck the
boxes to see that the requirements have been
met.
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In order to live a healthy life we must try to
incorporate a good mixture of rest, exercise and
diet.
 Eating a healthy diet means including the
following parts:
a) Carbohydrates
b) Fats
c) Proteins
d) Water
e) Vitamins
f) Minerals
 You must not only include these things but in the
right amounts.
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A major energy source for the body (40-50% of
our total energy intake)
They include starches, sugars, fruits, veggies,
table sugar, pastas, breads and cereals
Best sources are root veggies, cereal and fruit.
Refined sugar has little or no nutritional value,
lacks fiber, vitamins, minerals and proteins.
Contain empty calories
Processed foods have nutrients removed and
extra sugar added.
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Insulate the body
Protect the internal organs against injury
Are another major energy source in the body
(30% of energy-daily intake)
Fats are the excessive energy in an animal
Sources include meat, eggs, butter, cheese,
ice cream
There are 2 main types of fat
a) Saturated fats
- Are solid at room temperature (animal fats)
- Associated with high rates of heart disease
- Come from animal bi-products, eggs, cheese and
butter.
b) Unsaturated fats
- Fats that are liquid at room temp
- Decrease risk of heart disease
- Come from animal plants such as veggie, corn,
peanut oil and some margarines.
- Polyunsaturated come from seeds and nuts.
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Cholesterol is a substance found in fats that
can lead to increased chances of artery
blockage
 it sticks to the walls of the artery gradually
building up until it is blocked.
 Having too much fat will make you
overweight and put an extra strain on the
heart muscles, bones and circulatory system.
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Are essential for the building, repair and
maintenance of body tissue.
It forms a major part of muscle, skin, organs,
hair, etc.
Also needed to form hormones, enzymes and
antibodies.
Require about 10-20% of your daily intake
Are long chains of amino acids.
There are a total of 22 amino acids, our body
produces all but 9
We get a variety of them from meat, fish, eggs,
flour, rice, cereal, peas, beans, nuts
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We must get a variety of amino acids, not just
one type just to stay healthy.
Vegetarians really have to be careful what
they eat.
During times of growth, pregnancy, nursing
or sickness a person will require increased
amounts of protein.
Excessive amounts will be excreted from the
body.
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Are substances that can be produced by the
body or obtained from food.
They allow the body to function normally
Too much of a vitamin in the body can also
be dangerous.
A well balanced diet will provide all the
essential vitamins to the body.
Water soluble – found in watery parts of the
cell
Fat soluble – found in fat parts of the cell
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Don’t peel skin off fruit and veggies
Don’t overcook veggies
Vitamin A and D are stored in the body, while
others are excreted if not used.
Are inorganic elements needed in small
amounts by the body to assist its functioning.
 Best source of minerals in the body are fruits,
veggies, meats, milk, eggs, cereals and water.
 Calcium and iron are the major two minerals.
 Major Functions of mineral:
1. Control water balance
2. Regulate acid – base balance
3. Form bones and cartilage
4. Form red blood cells
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Is an essential compound for life
 It is possible to live without food for a few
weeks but without water for only a few days.
 What does it do:
1. Helps dilute and dispose of body wastes and
toxins in our system
2. Is an essential component of blood
3. Used to cool the body (sweat)
4. Used in some of the body’s chemical
functioning
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How do we lose water
1. Urine
2. Sweat
3. Excretion
4. Vomiting
5. Breathing
Water can be replaced by drinking fluids or
eating foods high in water
The best beverages include water, natural fruit
or veggie juice, milk
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Case study
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The nutrition facts table includes calories and 13
nutrients.
The following are examples of some foods that are
exempt from the nutrition labeling requirements:
Fresh fruit and veggies
Raw meat and poultry (except ground), raw fish and
seafood
Foods prepared or processed at the store
Foods that contain very few nutrients (coffee,tea,
herbs and spices)
Alcoholic beverages
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The first thing you should do when you read
the nutrition facts is to:
Look at the specific amount of food listed
Compare it to how much you actually eat.
The % Daily value is:
A bench mark for evaluating the nutrient
content of foods quickly and easily.
Based on recommendations for a healthy unit
Used to determine whether there is a lot or a
little of a nutrient in a specific amount of
food.
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Fat
Cholesterol
Sodium
Carbohydrates
Fats
Sugars
Protein
Vitamin a and c
Calcium
iron
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Source of fibre – at least 2g
Low fat – no more than 3g
Cholesterol free – less than 2mg
Sodium free – less than 5mg
Reduced calories – at least 25% less calories
than food it is being compared to
Light – allowed in foods that are reduced in
fat or calories or a description of a sensory
characteristic
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Free = none or hardly any
Low= A small amount
Reduced = at least 25% less of a nutrient than
a similar product
Light = only allowed on labels that are
reduced in fat or calories
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Source = contains a useful amount of
nutrient
High or good source = contains a high
amount of the nutrient
Very high or excellent = contains a very high
amount
Ingredients are always listed in descending
order by weight