Nutrition

What Nutrients Do You Need?  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water

Carbohydrates  Starches and sugars found in foods Examples: Potatoes, bread, noodles, etc.  Types:  Simple- sugars  Complex- Starches, made of many sugars

Proteins  Used to build and repair cells  Amino acids: make up of protein.  Complete protein- contains all essential amino acids, which our body cannot create. Found in meat, fish, eggs, dairy  Incomplete proteins- do not have enough of one or more of the essential amino acids. Found in must plant proteins.  Plant-based foods such a beans and rice can meet amino acid needs for vegetarians.

Fats  Promotes normal growth, gives you energy, and keeps your skin healthy. 2 Types:  Saturated fats- fats that are usually a soild at room temperature. Found in meat, poultry, butter, other dairy products. Eating a diet high in saturated fats can increase risk of heart disease.

Fats  Unsaturated fats- fats that are usually liquid at room temperature. Found in plant-based foods. Eating mostly unsaturated fats and less total fat can help lower your risk of diseases, like heart disease.  Cholesterol- waxy, fat-like substance that the body uses to build cells and make other substances.  “Good” HDL cholesterol- helps protect against heart disease.  “Bad” LDL cholesterol- sticks to walls of blood vessels, risk of heart disease. Eating high LDL levels also increases with high in take of trans fatty acids

Vitamins  Compounds that help to regulate body processes  Fat-soluble- dissolve in fat and can be stored in the body. [Vitamin A, D, E, K]  Water-soluble- dissolve in water [Vitamin C, B] The body needs continuous supply of these because it cannot store many of them.

Minerals  Substances the body uses to form healthy bones and teeth, keep blood healthy, and keep heart and organs working properly. Examples:  Calcium, magnesium, phosphorous- helps keep teeth and bones strong  Potassium- helps you maintain fluid balance in your body  Iron- helps you make red blood cells

Water  Essential in all body functions.  Carries nutrients to cells, regulates body temperature, and helps you digest food and remove waste.

Making smart choices  We want to eat a variety of nutritious foods everyday.  Fruits and Vegetables  Whole grains  Protein and dairy low in fat  Avoid added sugars and salt  Stored as fat when not used for energy  Causing weight gain  Bad for teeth  High blood pressure  Balance food and physical activity  Try to match physical activity with the amount of food you eat Aim for the daily amount of physical activity: 60 minutes of moderate activity each day

Nutritional Facts  All packaged foods have a Nutrition Facts label that tells us the nutritional value of one serving of the product  This can be used to help us make better choices about what we eat  Pay attention to the serving size, it is not always one.  The percentages on the label are the percent of your Daily Value for that key nutrient. Based on a 2000 calorie diet.

MyPlate  The new MyPyramid  Illustrates the 5 food groups that are the building blocks of a healthy diet with a familiar image, a place setting for a meal.

Recommended Daily Value  Fruit  Girls = 1 ½  Boys = 1 ½ -2  Vegetables  Girls = 2- 2 ½  Boys = 2 1/2 - 3  Grains  Girls = 6 ounces  Boys = 8 ounces  Protein  Girls = 5 ounces  Boys = 5-6 ounces  Dairy  Girls & Boys = 3 cups

How to meet your nutrient needs Calories (p. 112)  A measuring tool for the carbs, protein, and fats a food contains.  Calories are energy for our body  How many calories do you need?  If you are active the usual recommendation is 2000 calories per day  Be careful of empty calories from solid fat and added sugars.

Using MyPlate

Calculating calories  Three energy nutrients: Carbohydrate, protein, & fat.  We use the amount of grams of these nutrients in our food to calculate the amount of calories it contains  Carbohydrates = 4 calories/gram  Proteins = 4 calories/gram  Fats = 9 calories/gram

Carbs = 26g 26 x 4= 104 cal/g Protein = 4g 4 x 4 = 16 cal/g Fat= 14g 14 x 9 = 126 cal/g

Physical Activity  Balance food and physical activity  Try to match physical activity with the amount of food you eat Aim for the daily amount of physical activity: 60 minutes of moderate to vigorous activity each day

BMI p130  Body mass index BMI= ((weight in pounds) / (height in inches x height in inches)) x 703  Underweight = less than 18.5 kg/m2  Healthy weight = 18.5 to 24.9 kg/m2  Overweight = 25.0 to 29.9 kg/m2  Obese = 30.0 kg/m2 or greater

Healthy Weight p. 131  Overall wellness  Positive body image  Being overweight increases our risk of serious health problems like  High blood pressure  Type 2 diabetes  Cardiovascular disease  Cancer  Being underweight is also unhealthy. Causing slow development, low energy, weak immune system.

Calories in(food) vs. Calories out (activity)  3500 calories = 1 pound  Burning or not taken in 500 calories per day (allowing only 1500 calories per day) can result in losing 1 pound in a week  Or 250 less calories per day for two weeks.  Weight loss should be gradual

Eating disorders  Extreme eating behaviors that can lead to serious illness or death.  Anorexia nervosa:  When a person strongly fears gaining weight and starves themselves  Signs/symptoms  Restricting foods  Distorted body image  Lose 15-20% of ideal body weight  Obsessed with desire to be thin  Possible hair loss, brittle bones, organ damage, and death

Eating disorders Bulimia nervosa:  When a person repeatedly eats large amounts of food and then purges  Signs/symptoms:  Purge foods typically with laxative abuse or vomiting  Appear to be a normal weight  Possible tooth erosion, and esophagus/stomach problems  Often visit restroom after eating large quantities  Loss of period  Loss of mineral potassium

Eating disorders Binge eating or compulsive eating:  Disorder in which a person repeatedly eats too much food at one time  Signs/symptoms:  Regularly eat larger quantities of food at one time  Eat quickly until uncomfortably full  Typically weigh >30% or more of ideal body weight  Lack of control over eating habits and exercise  Possible effects are weight gain, high blood pressure, heart disease, & type 2 diabetes

Avoidant/Restrictive Food Intake Disorder (ARFID)  More that just “picky eating” but struggling with eating as a whole and as a result not eating enough to keep a healthy body weight.  Types of eating problems that might be considered ARFID:  Difficulty digesting certain foods  Avoiding certain colors or textures of food  Eating only very small portions  Having no appetite  Being afraid to eat after an episode of choking or vomiting  Causes them to not get enough nutrients in their diet and not develop properly or lose weight  May lead to anorexia or bulimia