NutritionNutritionMiss HopkinsMiss Hopkins

Warm-upWarm-up•Name 3 things that Name 3 things that can influence your can influence your food choicesfood choices– What? When? Where?What? When? Where?

Do you usually eat because you are hungry or because you have an appetite?

Hunger is the natural physical drive that protects you from starvation.

Appetite is a psychological desire

rather than a need to eat.

With the person sitting next to you, list 5 emotions that sometimes cause people to eat.

What is “mindless” eating? Give an example.

Are these reactions hunger or appetite?

Food & Your Food & Your EnvironmentEnvironment

• Family & CultureFamily & Culture

• FriendsFriends

• Time & MoneyTime & Money

• AdvertisingAdvertising

With the person sitting next to you With the person sitting next to you come up with 2 ways that each of come up with 2 ways that each of these influence your eating behaviors.these influence your eating behaviors.

Nutrition is the process where the body takes in and uses food.

Calories (Kcal = Kilocalories) are units of heat that measure the energy used by the body and the energy that foods supply to the body.

Good Nutrition =

Healthy Body =

Lifelong Health

Reduces Risks of:

Stroke Cardiovascular Disease

Osteoporosis Cancers Diabetes

Nutrients are the substances in food that your body needs to grow, repair itself and supply you with energy.

The 6 Essential Nutrients fulfill The 6 Essential Nutrients fulfill 3 main functions for the body3 main functions for the body

• Provide energyProvide energy • Build and repair body Build and repair body

tissuetissue • Regulate body processesRegulate body processes

The 6 Essential Nutrients areThe 6 Essential Nutrients areCarbohydratesCarbohydrates

ProteinsProteins

FatsFats

VitaminsVitamins

MineralsMinerals

WaterWater

• TheThe major source of energy for the major source of energy for the bodybody

FiberFiber –indigestible complex –indigestible complex carbohydrates.carbohydrates.

Helps reduce the risk of heart Helps reduce the risk of heart disease, cancer, and diabetesdisease, cancer, and diabetes

• Most carbohydrates come from plantsMost carbohydrates come from plants

CarbohydratesCarbohydrates• Starches and sugars found in foods Starches and sugars found in foods

are the main source of carbohydrates are the main source of carbohydrates in the body.in the body.

2 Types2 Types

Simple carbohydrates are sugars.Simple carbohydrates are sugars.

Complex carbohydrates are starches.Complex carbohydrates are starches.

Proteins help build and maintain body cells Proteins help build and maintain body cells and tissues.and tissues.

Proteins can be found in animal Proteins can be found in animal

products and plants.products and plants.

As Americans, we eat too many proteins.As Americans, we eat too many proteins.

Made up of amino acids.Made up of amino acids.

Fats are a type of lipid, a fatty substance Fats are a type of lipid, a fatty substance that does not dissolve in water.that does not dissolve in water.

Fats are the most concentrated form of Fats are the most concentrated form of food energy.food energy.

Fats are the most efficient way for the Fats are the most efficient way for the body to store energy.body to store energy.

Fats add texture and flavor to food.Fats add texture and flavor to food.

Fats are necessary for growth and Fats are necessary for growth and healthy skin. healthy skin.

In excess, fats can lead to heart In excess, fats can lead to heart disease and cancer.disease and cancer.

PolysaturatedPolysaturated fat is a healthier fat to fat is a healthier fat to consume. It lowers blood cholesterol consume. It lowers blood cholesterol levels.levels.

MonosaturatedMonosaturated fat has no effect on the fat has no effect on the blood cholesterol level.blood cholesterol level.

SaturatedSaturated fat is found in animal products, fat is found in animal products, elevates blood cholesterol levels.elevates blood cholesterol levels.

CholesterolCholesterol is a fatty compound in the blood is a fatty compound in the blood that is also found in deposits on the walls that is also found in deposits on the walls of arteries.of arteries.

High cholesterol levels can lead to High cholesterol levels can lead to clogged arteries, heart disease and clogged arteries, heart disease and stroke.stroke.

Vitamins are compounds that Vitamins are compounds that help regulate many vital body help regulate many vital body processes including the processes including the digestion, absorption, and digestion, absorption, and metabolism of other nutrients.metabolism of other nutrients.

2 Types of Vitamins2 Types of Vitamins

Fat-soluble vitaminsFat-soluble vitamins • Transported and stored by the Transported and stored by the

body’s fat cells and liver body’s fat cells and liver • Stored in the body for longer Stored in the body for longer

periods of time, sometimes periods of time, sometimes months months

• Examples Vitamin A, D, E, & KExamples Vitamin A, D, E, & K

2 Types of Vitamins2 Types of Vitamins

Water-soluble vitaminsWater-soluble vitamins• Dissolve in water and pass easily into Dissolve in water and pass easily into

the bloodthe blood

• Body does not store these so a Body does not store these so a person need to replenish regularlyperson need to replenish regularly

• Examples are Vitamin C & B-Examples are Vitamin C & B-complexescomplexes

Minerals are substances that the Minerals are substances that the body cannot manufacture but that body cannot manufacture but that are needed for forming healthy are needed for forming healthy bones and teeth and for bones and teeth and for regulating many vital body regulating many vital body processes.processes.

The body’s most abundant The body’s most abundant mineral is calcium. Not mineral is calcium. Not enough calcium in the body enough calcium in the body can lead to osteoporosis.can lead to osteoporosis.

Examples: Calcium, Examples: Calcium, Phosphorus, Sodium, IronPhosphorus, Sodium, Iron

Water serves as transportation for other Water serves as transportation for other nutrients. nutrients.

It helps rid the body of wastes and controls It helps rid the body of wastes and controls body temperature.body temperature.

Dehydration Dehydration is when your body is when your body lacks enough water to function lacks enough water to function properly.properly.

Without water your body will NOT functionWithout water your body will NOT function..

Set of recommendations for healthful eating and active living.

Grouped into 3 areas known as the ABC’s of good health

Following the guidelines can help lower your risk of the following diseases.

Heart disease Diabetes

High cholesterol Obesity

High blood pressure

A from ABC’s deals with fitness goals.

In order to improve or maintain fitness:

Aim for a healthy weight.

Be physically active each day.

B from ABC’s deals with building a healthy eating plan.

Make your food choices carefully.Choose a variety of grain products, especially whole grains.Choose a variety of fruit and vegetables

daily.Keep food safe to eat.

C from ABC’s involves making sensible food choices.

Choose a diet that:Is low in saturated fat and cholesterol and

moderate in total fat.

Includes beverages and foods that do not contain a lot of sugar.

Consists of food that has less salt.

Food Guide Pyramid is an outline of what to eat each day to maintain a healthy, balanced diet.

What is on the food pyramid?

serving sizes

pictures of foods

types of foods

A serving size is a measurement of food.

The New PyramidThe New Pyramid

1 serving =

1 ounce of ready to eat cereal

½ cup of cooked cereal, rice or pasta

1 slice of bread

Nutrients

Carbohydrates Vitamins

Proteins Minerals

Food Examples

Bagel Rice Cheerios

Spaghetti Bread Crackers

Make ½ of your grains whole.

NutrientsCarbohydrates VitaminsWater Minerals

Food ExamplesCarrots BroccoliPumpkin Lettuce

Vary your veggies. Mix different types each day.

1 serving =

1 cup of raw leafy vegetables

¾ cup of vegetable juice

½ cup of cooked or raw vegetables

NutrientsVitamins MineralsWater

Food ExamplesApples OrangesBananas Grapes

Eat a variety of fresh fruits. Fresh fruit high in fiber is better than fruit juice.

1 serving =

1 medium apple, banana, orange or pear

¾ cup of fruit juice

½ cup of cooked, canned or chopped fruit

NutrientsVitamins MineralsProtein

Food ExamplesAmerican Cheese Glass of MilkBlueberry Yogurt

Eat Calcium rich foods. Teens should drink 2 cups a day of lowfat milk.

1 serving =

1 ½ ounces of natural cheese (Cheddar)

2 ounces of processed cheese (American)

1 cup of yogurt

1 cup of milk

Meat, Poultry, FishNutrients

Vitamins MineralsProtein Fats

Food ExamplesSteak Beans TurkeySalmon Peas Nuts

Go lean with protein. Grill, bake or broil… DO NOT FRY!

1 serving =

2-3 ounces of meat, poultry or fish

1 ounce = 1 egg

½ cup of cooked dry beans

2 tablespoons of peanut butter

1/3 cups of nuts

Meat, Poultry, Fish

Limit foods that are high in fat – especially saturated fats and trans fats.

Limit foods with salt and added sugars.

It’s ok to enjoy a snack from this category every once in a while. Make sure you are burning those calories with physical activity.

Dietary GuidelinesGet most out of what you eat by eating nutrient

dense foods.

Nutrient-dense: foods that have a high ratio of nutrients to calories.

Ex. Carrot vs. Potato Chip

Even if you are eating right you can still become overweight.

Don’t forget to AIM FOR FITNESS.

Hints for… Eating right when eating out.

• Pay attention to your portion size.– Split meals or take home leftovers.

• How are the foods prepared.– Fried = high in fat!– Grilled, baked or broiled is good.

• Add fresh fruits or veggies.– Use the salad bar or order a salad or extra

veggies with your meal.

More Hints for… Eating right when eating out.

• Go easy on TOPPINGS!– Avoid high fat sauces, mayonnaise,

butter and sour cream.– Ask for toppings on the side or use ones

that are lower in fat like ketchup and mustards.

• DO NOT DRINK YOUR CALORIES!!!– Choose water instead.

Besides excessive weight and eating disorders, what other health problems are associated with food?

We get essential information from food labels. Do you ever look at food labels? What do you look for?

Poor Alex…Alex is allergic to nuts. If he eats anything

that contains nuts, his face swells up and he has to be taken to the hospital. He’s learned to read food labels carefully to make sure nothing he eats has nuts in it. His friend Lauren has invited him to her house for dinner with her family. He’d like to say yes, but he knows that if anything they serve has nuts in it, he could be in serious trouble.

How can Alex protect his safety & his friend’s feelings at the same time?

Why can’t Alex just avoid any nuts he might find in the foods, rather than make such a big deal?

• The name of the food product.

• The amount of food in the package.

• The name and address of the company that makes, packages, or distributes the product.

• The ingredients in the food.

• The nutritional facts panel.

BMI is a measure of your body in relation to your height.

BMI Formula

(first convert height to inches and weight to lbs)

W (lbs)/ H (inch)

H (inch)

BMI (Body Mass Index)

X 703

Women

BMR = 655+ (4.35 x weight in lbs) + (4.7 x height) – (4.7 x age)

Men

BMR = 655+ (6.23 x weight in lbs) + (12.7 x height) – (6.8 x age)

First Find Your BMR (Basil Metabolic Rate)

If you are Sedentary (little or no exercise)

= BMR x 1.2

If you are lightly active or sports 1-3 days/week)

= BMR x 1.375

If you are moderatetely active exercise/sports 3-5 days/week)= BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725

Multiply BMR by your Activity Level. Choose

one from below.

To Remain the same weight. Eat the amount of calories from your formula and maintain that level of exercise.

It is safe to lose or gain weight by only one lb per week. One lb is = 3500 kcal

How many calories a day is that?

500 calories a day!

How many calories less a day should you eat to lose 1 lb/ week? How many to gain

Reasons why fast food restaurants are popular.

TimeConvenienceTaste

Problems with eating too many fast food meals.

•Expensive•Do not provide energy•High in fat, calories, sodium•Can cause obesity and disease

Diet Related Health Problems

Heart DiseaseHigh Blood Pressure

Obesity Diabetes

RDA = Recommended Daily Allowances

This is the amount of nutrients needed each day by most healthy people.

Percent Daily Values are percentages that are based on the RDA.

Percent Daily Values are based on a 2000 calories per day diet.

Each day a person should consume;Less than 65 grams of fatLess than 2400 mg of sodiumLess than 300 mg of cholesterol