The Key to a Healthier You Physical Health Part 1: Nutrition: The Key to a Healthier Life Nutrition The Key to a Healthier You

Rapid Fire Research?? 1. What are the biggest long-term health issues related to poor eating habits? 2. Are there specific “nutrition problems for teens”? 3. What are the biggest health problems in children?

Why we Need to Eat Calories – units of heat that measure the energy used by the body and the energy that foods supply to the body. ** any calories not used get converted and stored as fat. Nutrients – substances in food that your body needs. - Jobs of Nutrients a. give you energy b. build new tissues c. repair cells d. helping body systems run

Hunger vs. Appetite Hunger – the physical need for food. Appetite – the psychological desire for food, usually linked to the sight, smell, or thought of food. It is the pleasure you get from food. It's what makes you look for food that you enjoy. It's also what makes you want dessert when you're already full.

Basal Metabolic Rate (BMR) BMR (commonly known as metabolism) = the estimated number of calories your body needs to keep functioning normally while at rest.

Healthy Eating in Children: Problems Caused by Poor Nutrition Children who eat poorly are more likely to develop certain long-term health problems and complications, including: Osteoporosis Cardiovascular disease increased risk for high cholesterol, high blood pressure, and atherosclerosis as an adult.1 Type 2 diabetes in children. asthma in overweight children.1 - Anemia Citations Gahagan S (2011). Overweight and obesity. In RM Kliegman et al., eds., Nelson Textbook of Pediatrics, 19th ed., pp. 179-188. Philadelphia: Saunders Elsevier.

Big, BIGGER, BIGGEST More than 1/3 of adults and almost 17% of youth were obese in 2009–2010. In 2009–2010, over 78 million U.S. adults and about 12.5 million U.S. children and adolescents were obese. Obesity-related conditions include *Heart Disease * Stroke * Sleep apnea * Type 2 diabetes * certain types of cancer (colon/breast) **In 2011, medical costs associated with obesity were estimated at $147 billion.

Factors that Influence Food Choice Family & Friends – You may prefer certain foods because you have grown up eating them at home. Your friends may encourage you to try new and different foods. Culture – Different cultures have different traditions about what they eat, and even where and how they eat. Availability – Some foods are regional, some are seasonal, and some are national. Time & Money – Schedules and budgets affect food choice. Advertising – Big Mac, two all beef patties, special sauce, lettuce, cheese…. Knowledge – The more you know about nutrients, the more you know about your body’s needs, the better choices you make. Personal Preference – Personal likes and dislikes, medical conditions, and health goals all play a role. Emotions- Sometimes people have foods they enjoy when they are sad or blue, sick and not feeling well, or when they are stressed. If people are using food to relieve negative emotions they need appropriate coping skills.

Compare Contrast

7 Major Nutrients - Provide energy - Simple Carbs: fructose & glucose Carbohydrates: - Provide energy 2 Types - Simple Carbs: fructose & glucose - Complex Carbs: contains fiber & vitamins Fat: - important energy source - Helps in absorbing certain nutrients Protein: - build and repair tissues (hair, fingernails, muscle) -

Major Nutrients Cont. - A type of carbohydrate your body can’t digest. Fiber: - A type of carbohydrate your body can’t digest. - helps the digestive system function Calcium: - Building strong bones and teeth. - Clotting blood Vitamin C - Controls infections - produces collagen (stronger bones) Vitamin A - benefits eyesight - simulates white blood cell activity.

Where Should my Calories Come From? Carbohydrates – are a MAJOR source of energy. 50-60% of your calories should come from carbohydrates each day. Protein - Protein is essential to the structure of red blood cells, for growth, and for the repair of body tissue. 15-20% of daily calories should come in the form of protein. Fat - Fats are a concentrated form of energy which help maintain body temperature, and protect body tissues and organs. Fat also plays an essential role in carrying the four fat-soluble vitamins: A, D, E, and K. 30% of your calories should come from fat, BUT only 10% should be saturated fat.

Calories per Gram On some nutrition fact labels you will see how many calories per gram a specific nutrient has Here are the three important nutrients to know… Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories

Nutrition Fact Labels • The Nutrition Facts Label information is based on ONE serving, but many packages contain more. Look at the serving size and how many servings you are actually consuming. • This is where you’ll find the number of calories per serving and the calories from fat in each serving. To help reduce your risk of heart disease, use the label to select foods that are lowest in saturated fat. Fiber and sugars are types of carbohydrates. Healthy sources, like fruits, vegetables, beans, and whole grains, can reduce the risk of heart disease and improve digestive functioning. • Some Americans don’t get enough vitamins A and C, potassium, calcium, and iron, so choose the brand with the higher % DV for these nutrients.

What do you think about this?