Nutrition & Physical Activity Unit 4 Nutrition & Physical Activity

Bell Ringer On a half sheet of paper, tell me what the most effective lesson has been so far, what the least effective lesson has been so far, and why you feel that way. Turn it in when you are done. (you won’t hurt my feelings ^__^) When you are done, STUDY FOR YOUR ASSESSMENT! Functions of body systems Identifying parts of the reproductive system Some major milestones in the stages of life

2005 Dietary Guidelines Adequate Nutrients Within Calorie Needs Consume a variety of nutrient-dense foods and beverages Meet recommended intakes Weight Management Balance calories in and calories expended Physical Activity Engage in regular physical activity and reduce sedentary activities

2005 Dietary Guidelines Food Groups to Encourage Fats Carbohydrates Consume a variety of fruits and veggies daily Choose whole grains Choose low or reduced fat dairy products Fats Avoid saturated/trans fat Keep fat intake to 20-35% of caloric intake Carbohydrates Choose fiber-rich fruits/veggies/whole grains Limit intake of foods with added sugars

2005 Dietary Guidelines Sodium & Potassium Alcoholic Beverages Consume less than 2.3K mg (about 1 tsp) of salt a day Consume potassium rich foods Alcoholic Beverages Limit intake to 1 drink a day for females and 2 drinks a day for males Some people should avoid alcohol all together Food Safety Clean hands, surfaces, and foods properly Be mindful of appropriate temperatures for food

For more information Visit: dietaryguidelines.org

What are Nutrients? Chemicals found in foods that are critical to human growth and function. Carbohydrates Fats/Oils Proteins Vitamins Minerals Water

Energy Carbohydrates, fats, and proteins are macronutrients that provide energy. Macronutrients: Nutrients that our bodies need in relatively large amounts to support normal function and health. While alcohol is a chemical found in food and does provide energy, it is not technically considered a nutrient because it does not support the regulation of body functions.

Carbohydrates The primary fuel source for our bodies, particularly the brain and physical exercise Many are fiber rich Sources Grains, vegetables, fruits, legumes, seeds, nuts, dairy

Fats & Oils An important energy source for our bodies at rest and during low-intensity exercise Yield more energy per gram than carbs Sources Butter, lard, vegetable oil, olive oil

Proteins A macronutrient that the body uses to build tissue and regulate body functions Not a primary source of energy Sources Meats, dairy, nuts, seeds, legumes, vegetables, whole grains

Micronutrients Nutrients needed in small amounts to support normal health & body functions

Vitamins Micronutrients that contain carbon and assist us in regulating the processes of our bodies Can be water soluble or fat soluble Sources Animal products, nuts, seeds, fruits, veggies

Minerals Micronutrients that do not contain carbon, are not broken down during digestion and absorption, and are not destroyed by heat or light Assist in the regulation of many body processes and are either major minerals or trace minerals Sources Meats, dairy, fruits, vegetables, nuts

Water Inorganic nutrient that is vital for survival Keeps cellular fluid balanced Regulates nerve impulse, muscle contractions, nutrient transport, & excretion of waste Sources Pure form, juices, soups, fruits, veggies

Why do we eat what we eat? Personal Preference Hunger Culture/Tradition Social Interactions Availability, Convenience, & Economy Emotional Comfort Values Body Image Advertising

Read the label! Break into groups, read the ingredients labels and try figure out the food product is.

Snickers Bar milk chocolate (sugar, cocoa butter, chocolate, skimmed milk, lactose, milkfat, soy lecithin, artificial flavor), peanuts, corn syrup, sugar, skimmed milk, butter, partially hydrogenated soybean oil, lactose (a milk product), salt, egg whites and artificial flavor

Twinkie Enriched Bleached Wheat Flour [Flour, Reduced Iron, B Vitamins (Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid)], Corn Syrup, Sugar, High Fructose Corn Syrup, Water, Partially Hydrogenated Vegetable and/or Animal Shortening (Soybean, Cottonseed and/or Canola Oil, Beef Fat), Whole Eggs, Dextrose. Contains 2% or Less of: Modified Corn Starch, Glucose, Leavenings (Sodium Acid Pyrophosphate, Baking Soda, Monocalcium Phosphate), Sweet Dairy Whey, Soy Protein Isolate, Calcium and Sodium Caseinate, Salt, Mono and Diglycerides, Polysorbate 60, Soy Lecithin, Soy Flour, Cornstarch, Cellulose Gum, Sodium Stearoyl Lactylate, Natural and Artificial Flavors, Sorbic Acid (to Retain Freshness), Yellow 5, Red 40.

Cool Whip water, hydrogenated vegetable oil, high fructose corn syrup, corn syrup, skim milk, light cream, and less than 2% sodium caseinate (a milk derivative), natural and artificial flavor, xanthan and guar gums, polysorbate 60, sorbitan monostearate, and beta carotene (as a coloring).

BK Milkshake milkfat and nonfat milk, sugar, sweet whey, high fructose corn syrup, corn syrup, natural and artificial vanilla flavour, guar gum, mono and diglycerides, cellulose gum, sodium phosphate, carrageenan and natural flavours from plant sources

Red Bull Taurine, glucuronolactone, caffeine, B vitamins, sucrose, and glucose

Daily Bell Ringer On a half sheet of paper, List 5 things that affect why we eat what we eat. Turn in when done. Come see me for your Assessment 3’s.

What Is a Healthful Diet? Adequate Provides enough energy, nutrients, & fiber Moderate Provides the right amount of food Balanced Contains proper combinations of nutrients Varied Contains different types of foods

How do we know what to eat?

Food Pyramid

ChooseMyPlate.gov

Can you plan for a day? http://www.mypyramidtracker.gov/planner/index.aspx http://www.choosemyplate.gov/tipsresources/index.html

But I Don’t Have Time! Prepare ingredients ahead of time Make extra of some foods to use in other dishes (like pasta or rice) Save leftovers: Cook once, Eat Twice! Fast dishes: Sandwiches, wraps, stir-fry, beans, fruit, yogurt, pasta, rice

Tips for Eating Out Order water, unsweetened tea, or low fat/fat free milk Order whole-wheat bread for sandwiches/toast Get a salad as an appetizer and ask for dressing on the side Choose small or medium portions Share food with a friend, get a “to-go” box before you start eating and put half away, or resign from the “clean your plate club” : ) Avoid all-you-can-eat buffets

Over-nutrition Excess nutrient and energy intake over time than is needed for normal growth Results from eating too much food or taking too many supplements Can lead to obesity or vitamin toxicity in fat soluble vitamins

Under-nutrition Insufficient food intake Includes being underweight for one’s age, short for one’s age, dangerously thin, or being deficient in vitamins and/or minerals Leads to the inability to maintain natural body capacities Increases possibility of infectious disease

Media & Body Image http://topdocumentaryfilms.com/killing-us-softly-3/ http://www.youtube.com/watch?v=hibyAJOSW8U&feature=related

How much caffeine is too much? http://www.energyfiend.com/death-by-caffeine