Chapter 10

What did you eat for breakfast today?

Breakfast is the MOST important meal of the day.

Increases achievement Increases attention span Raises basic metabolic rate Maintains weight

People eat for two reasons

1. Hunger-natural physical drive to eat

2. Appetite-psychological desire for food

Carbohydrates

Proteins

Fats

Vitamins

Minerals

Water

Carbohydrates are starches and sugars found in foods, which provide your body’s main source of energy.

Simple Carbohydrates Complex Carbohydrates Fiber (soluble and insoluble)

The basic building block of a carbohydrate is a sugar molecule, a simple union of carbon, hydrogen, and oxygen.

Simple carbohydrates include sugars such as fruit sugar and high fructose corn syrup, found in everything from soda to packaged sweets.

Table sugar Corn syrup Fruit juice Candy Cake Bread made with white flour Pasta made with white flour Soda, such as Coke®, Pepsi®, Mountain Dew®, etc. Candy All baked goods made with white flour Most packaged cereals

Some carbohydrates contain hundreds of sugars. Some chains are straight, others branch wildly.

Complex carbohydrates include whole grain breads/pastas, and brown rice.

Complex carbohydrates take longer for the body to break down and convert to sugar.

Spinach Whole Barley Grapefruit Turnip Greens Buckwheat Apples Lettuce Buckwheat Prunes Water Cress Oat bran bread Apricots, DriedZucchini Oatmeal Pears Asparagus Oat bran cereal Plums Artichokes Museli Strawberries Okra Wild rice

Oranges Cabbage Brown rice Yams Celery Multi-grain bread Carrots Cucumbers Pinto beans Potatoes Dill Pickles Yogurt, low fat Soybeans Radishes Skim milk Lentils Broccoli Navy beans Garbanzo beans Brussels Sprouts Cauliflower Kidney beans Eggplant Soy milk Lentils Onions Whole meal spelt bread Split peas

Yes, fiber is a carbohydrate. It is put together in such a way that it can't

be broken down into sugar molecules, and so passes through the body undigested.

Are nutrients the body uses to maintain it’s cells and tissues. They are made up of chemicals called amino acids.

Your body uses 20 amino acids everyday Luckily your body makes 11 of them, the other 9

you must find in the foods you eat. 9 ESSENTIAL AMINO ACIDS

Protein from animal sources, such as meat and milk, are called complete, because they contain all nine of the essential amino acids.

Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids.

Building blocks of the body Repair every cell in the body Make hemoglobin Form antibodies that fight disease and

infection Produce enzymes and hormones that

regulate body processes Supply energy during starvation or

extreme malnutrition

Vegan-avoid all foods of animal origin

Ovo-Vegetarian excludes all animal flesh and milk but consume eggs

Lacto-Vegetarian-excludes all animal flesh and eggs but consumes milk

Lacto-Ovo Vegetarian-consumes eggs and milk

Pesco-Vegetarian-avoids red meat and fowl but consumes fish and seafood

Semi or Partial-consumes primarily plant based foods

Fat is an important part of a healthy diet. Carry vitamins A, D, E, K P. 261

These are found in plant foods and fish. The best of the unsaturated fats are found

in olive oil, peanut oil, canola oil, albacore tuna, salmon, almonds, eggs, butter.

These fats are found in meat and other animal products, such as butter, cheese, and all milk except skim.

Trans fats are horrible for your health. They are found in certain snack foods, baked goods, and fried foods.

When you see "hydrogenated" or "partially hydrogenated" oils on an ingredient list, the food contains trans fats.

Trans fats raise cholesterol and increase the risk of heart disease.

There are two types of vitamins: fat soluble and water soluble.

Fat soluble vitamins are stored in the fat of the body and stay in the body much longer than water soluble.

WHY?

Water-soluble vitamins are different. Whatever your body doesn't use comes out

when you urinate. So these kinds of vitamins need to be

replaced often because they don't like to stick around!

This crowd of vitamins includes vitamin C and the big group of B vitamins -

B1 (thiamin) B2 (riboflavin), niacin B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic

acid.

calcium, phosphorus,iodine, magnesium, potassium, zinc, iron.

Calcium-forms bones and teeth, 99% found in the skeleton, 1% clotting blood and muscle contration

Phosphorus-combines with calcium to provide strength and hardness to bones and teeth

Iodine-regulates the rate at which your body uses energy

Magnesium-helps regulate the use of carbohydrates and the production of energy within the cells

Potassium-keeps your muscles and nervous system working properly.

Zinc-helps your immune system, which is your body's system for fighting off illnesses and infections.

Iron-carries O2 an important part of the hemoglobin

Primary component of blood and tissue fluids

Makes up 65% of your body weight You need at least 8, 8oz. Glasses of water

every day.

What are you putting in your body? Why is it important to know? Food labels were mandated by the government to

inform the public about the ingredients in food. It was thought if people knew the ingredients in

the food they were eating, they would make healthier choices.

DID IT WORK??? Why or Why Not?

You maintain your weight by taking in as many calories as you use.

What do you think about this based on the video “Why Thin People Are Not Fat”?

A measure of body weight relative to height.

Pounds/ height in inches= Answer/ height in inches= Answer x 703= BMI

5ft.= 60 in. 5’1= 61 in. 5’2= 62 in.

List every method/diet you can think of that people use in trying to lose weight. (at least 5)

List the results you think might occur when using these methods/diets.

Are these methods/diets that could be used for a lifetime?

Eating disorders are characterized by severe disturbances in eating behavior. The practice of an eating disorder can be viewed as a survival mechanism. Just as an alcoholic uses alcohol to cope, a person with an eating disorder can use eating, purging or restricting to deal with their problems. Some of the underlying issues that are associated with an eating disorder include low self-esteem, depression, feelings of loss of control, feelings of worthlessness, identity concerns, family communication problems and an inability to cope with emotions. The practice of an eating disorder may be an expression of something that the eating disordered individual has found no other way of expressing. Eating disorders are usually divided into three categories: Anorexia Nervosa, Bulimia Nervosa and Compulsive Overeating.

Avoidance and fear of food

Irrational fear of becoming fat

Strict monitoring of calories

Distorted body image Preoccupation with

food Denial of hunger

Purging after eating i.e. vomiting, laxatives, excessive exercise

Binge eating Swollen glands in

the cheeks from vomiting

Strict dieting Feeling guilty and

ashamed about eating

Gorging Unconsciously eating Never feeling full Experience cycles of

bingeing and depression

Eating to numb feelings of pain, sadness, boredom, or guilt.

Contact a counselor

Tell a parent

Tell a teacher

Tell someone you trust

Encourage your friend to seek help

Do not become an enabler

Attend a support group to better understand or help your friend

Your age, gender, lifestyle, and health needs can affect your body’s food needs.

Age-during the teen years the body needs an increase in calories to support your growth.

Gender-males tend to need more calories than females because of muscle mass.

Activity Level-the more active you are the more calories one needs.

Diabetes-attention to diet and their level of sugar in the blood.

Food allergies-peanuts, shell fish Lactose intolerance-feeling sick after consuming

food with lactose. Celiac disease-gluten intolerance, wheat, rye, and

barley, only treatment is to avoid these foods. High blood pressure-salt can affect blood pressure High cholesterol-reduce intake of fat, exercise,

reduce stress

Hydration is critical for optimal performance.

Eat 2-4 hours before you compete, usually a carbohydrate and protein for long sustained energy.

Everyone’s body is different and responds to foods differently.

The most critical time to eat if you are an athlete is after a competition or practice.

40 minutes to absorb nutrients After 40 minutes the body does not uptake

nutrients as quickly or efficiently

Steroids Androstenedione Creatine Energy Drinks

Herbal supplements Megadoses in vitamins

Any form of movement that causes your body to use energy.

Physical Fitness-the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

Exercise is purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness.

Stress Relief Mood Enhancement Better Sleep Improved Self-Esteem.

Sedentary-involving little physical activity.◦ Weight gain◦ Type 2 diabetes◦ Cancer◦ Asthma◦ Osteoporosis◦ Osteoarthritis◦ Psychological problems◦ Premature death

Take the stairs Park far away Rake leaves Washing the car by hand Housework (vacuum, clean floors, help with

repairs)

Cardiorespiratory endurance-the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity.

Muscle strength-is the amount of force your muscles can exert.

Muscle endurance-the ability of your muscles to perform physical tasks over a period of time without tiring.

Flexibility-the ability to move your body parts through their full range of motion.

Body Composition-the ratio of fat to lean tissue in your body.