Food and Exercise and it’s Effect on us

Inquiry Project 3- Natalie Bolen

“I have a desire to know more!”

The way that food affects the human body is something that has always fascinated me, however, I have done very little to learn more about it. I have some knowledge on the new food guide pyramid, and the foods that are considered healthy or not healthy. However, I have noticed that as people get older, they a lot of times gain weight, and are put on more medicines and vitamins. I know that this is in part due to metabolism, but what does that really mean? This is something that I know very little about. I am wondering what causes this, and what changes need to occur in the lives of humans to help us stay healthy as we age? Hopefully this inquiry project will help me answer some of these questions and more!

Questions

What exactly is metabolism? Does it change as we age?

What kinds of food is needed as a part of a healthy diet?

What kinds of exercise is needed as part of a healthy life?

Which foods contain which vitamins? Are vitamin supplements a good idea?

What causes the amount of food/exercise needed to change as we grow?

What is metabolism?

Definition

“Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc., your body is constantly burning calories to keep you going.

Metabolism is affected by your body composition. This means the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular.

Does metabolism change as we age?

“After the age of 30, your body gradually begins to lose it's muscle. If your activity level stays the same and the amount of calories you eat stay the same, you will gain weight because your metabolism has slowed down (you don't have as much muscle as you did in your 20's). If you exercise with weights and do some type of aerobic activity on a regular basis, you probably won't notice much of a change in your metabolism as you age.”

What kind of food is needed as part of a

healthy diet?

The New Food Guide Pyramid

orange — grainsgreen — vegetables

red — fruitsyellow — fats and oilsblue — milk and dairy

productspurple — meat,

beans, fish, and nuts

The New Food Guide Pyramid

 You can see that the bands for meat and protein (purple) and oils (yellow) are skinnier than the others. That's because you need less of those kinds of foods than you do of fruits, vegetables, grains, and dairy foods.

This is something new that I learned!! The bands start out wider and get thinner as they approach the top to show you that not all foods are created equal, even within a healthy food group like fruit. For example, apple pie would be in that thin part of the fruit band because it has a lot of added sugar and fat. A whole apple would be in the wide part because you can eat more of those within a healthy diet.

Grains

Grains are measured in ounce equivalents. Here are ounce equivalents for common grain foods. An

ounce equivalent equals: 1 slice of bread, ½ cup of cooked cereal, like oatmeal, ½ cup of rice or pasta, 1 cup of cold cereal. At least half of the grains should be whole grains.

* 4- to 8-year-olds need 4–5 ounce equivalents each day.* 9- to 13-year-old girls need 5 ounce equivalents each day.* 9- to 13-year-old boys need 6 ounce equivalents each day.

*Adults, also need 6 ounces from this group.

Vegetables

Vegetable servings are measured in cups. Orange and dark green vegetables are the best for you.

* 4- to 8-year-olds need 1½ cups of veggies each day.* 9- to 13-year-old girls need 2 cups of veggies each day.* 9- to 13-year-old boys need 2½ cups of veggies each day.

Adults also need 2 ½ cups per day.

Fruit

Fruit is also measured in cups* 4- to 8-year-olds need 1–1½ cups of fruit each day.* 9- to 13-year-olds need 1½ cups of fruit each day.* Adults need 2 cups of fruit each day.

Milk and Other Calcium Rich Foods

Calcium builds strong bones to last a lifetime. Milk is measured in ounces or cups.

* 4- to 8-year-olds need 2 cups of milk (or another calcium-rich food) each day.* 9- to 13-year-olds need 3 cups of milk (or another calcium-rich food) each day.

*Adults need 3 cups a day as well.

Meats, Beans, Fishand Nuts

These foods contain iron and a lot of other important nutrients.

Like grains, these foods are measured in ounce equivalents. An ounce equivalent of this group would be: 1 ounce of

meat, poultry, or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, ½ ounce (about a small handful) of nuts or seeds

* 4- to 8-year-olds need 3–4 ounce equivalents each day.* 9- to 13-year-olds need 5 ounce equivalents each day.

*Adults need 5.5 ounces a day.

Fats and Oils

These foods should only be eaten in small portions and in moderation.

What kind of exercise is needed as part of a

healthy life?

Keeping the Bones Strong

It may be no surprise to you, that most Americans need to up the amount of time they exercise daily. Right now, more people are obese than ever before. So how much exercise is recommended each day? It is recommended that Americans exercise one half hour to an hour each day. Cardio exercise such as running, biking, or walking is very important to keep the heart healthy. Strength training is important to keep the bones strong.

Personalize your Exercise Program

However, exercising is different for everyone depending on weight and food intake. Go to http://www.mypyramid.gov/ to personalize a plan just for you!

What do vitamins and minerals do? Which foods

contain the most vitamins?

Vitamins

Vitamin What the vitamin does Significant food sources

B1 (thiamin)Supports energy metabolism and nerve function

spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

B2 (riboflavin)Supports energy metabolism, normal vision and skin health

spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

B3 (niacin)

Supports energy metabolism, skin health, nervous system and digestive system

spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

Biotin

Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis

widespread in foods

Pantothenic AcidSupports energy metabolism

widespread in foods

B6 (pyridoxine)Amino acid and fatty acid metabolism, red blood cell production

bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast

FolateSupports DNA synthesis and new cell formation

tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans

Vitamins Continued

B12

Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance

meats, poultry, fish, shellfish, milk, eggs

C (ascorbic acid)

Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant

spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

A (retinol)

Supports vision, skin, bone and tooth growth, immunity and reproduction

mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

DPromotes bone mineralization

self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish

E

Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization

polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

KSynthesis of blood-clotting proteins, regulates blood calcium

Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

Minerals

Mineral What the mineral does Significant food sources

Sodium

Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions

salt, soy sauce, bread, milk, meats

ChlorideMaintains fluid and electrolyte balance, aids in digestion

salt, soy sauce, milk, eggs, meats

Potassium

Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission

potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk

CalciumFormation of bones and teeth, supports blood clotting

milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

PhosphorusFormation of cells, bones and teeth, maintains acid-base balance

all animal foods (meats, fish, poultry, eggs, milk)

Magnesium

Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity

spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas,  sunflower seeds, tofu, cashews, halibut

IronPart of the protein body's cells) hemoglobin (carries oxygen throughout

artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver

Minerals Continued

Zinc

A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus 

spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

SeleniumAntioxidant.  Works with vitamin E to protect body from oxidation

seafood, meats and grains

Iodine

Component of thyroid hormones that help regulate growth, development and metabolic rate

salt, seafood, bread, milk, cheese

Copper

Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes

meats, water

Manganese Facilitates many cell processes widespread in foods

FluorideInvolved in the formation of bones and teeth, helps to make teeth resistant to decay

fluoridated drinking water, tea, seafood

ChromiumAssociated with insulin and is required for the release of energy from glucose

vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts

Molybdenum Facilitates many cell processes legumes, organ meats

Is a multi-vitamin necessary?

Research for adults shows that the best way to get the needed nutrients is to have a healthy and well-balanced diet. Doctors recommend vitamins for people who health conditions, dietary choices, lifestyle habits or medications impede their bodies' ability to get or absorb proper amounts of key nutrients from foods. Some of these risks increase at the age of sixty, so individuals over the age of sixty are recommended to take a multivitamin.

What causes the amount of food and exercise needed to change as we grow?

Because of growth of our body, the amount of food that we need to eat changes as we get older. Then depending on our food intake, weight, and Body Mass Index, the amount of food and exercise that we need changes as well. When people get older, their bodies begin to change, causing them to need to exercise in different ways or consume different vitamins and minerals to stay healthy.

Standard

3.4.7- Explain that eating a variety of healthful foods and getting enough exercise and rest help people stay healthy.

4.4.9- Explain that food provides energy and materials for growth and repair of body parts. Recognize that vitamins and minerals, present in small amounts in foods, are essential to keep everything working well. Further understand that as people grow up, the amounts and kinds of food and exercise needed by the body may change.

Resources

http://www.healthchecksystems.com/vitamins.htm

http://www.news-medical.net/news/2007/04/05/23190.aspx

http://k2.kirtland.cc.mi.us/~balbachl/meta.htm

http://k2.kirtland.cc.mi.us/~balbachl/meta.htm