Ch. 6

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 spelledwith a lower-case "c".

One "calorie" = 4.184 Joules------------------------------------The "dieter's" calorie is spelledwith 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 Health RiskUnder 25 Minimal26-27 Low28-30 Moderate31-34 High35-39 Very High40 and higher Extremely High

Starting a Weight-Control Plan

•Diet- everything 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.

• 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 TomorrowChapter 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