Nutrition & Body Image PPL 1/2OF

Classroom Rules Respect yourself and others No names Participate 

Interesting Statistics 70% of women and 35% of men are dieting at any given time 95% of all diets fail and not for lack of will power Most children live in a home where at least one parent is dieting

Canadian children in grades 3 and 4 say they’d rather lose a parent, get cancer, or live through a nuclear war than be fat Most models today weigh about 20-25% less than the average woman in our society Anorexia Nervosa occurs in approximately 1% of adolescents, 90% of whom are female

Bulimia Nervosa occurs in approximately 3% of adolescents, 90% of whom are female Most of boy’s body concerns focus on building lean body mass and sculpting their muscles, which can lead to extreme forms of exercise An increasing number of teens are using steroids (mainly male) to improve physical appearance Adolescent steroid users also are likely to use other drugs and to share needles

Introduction to Nutrition All the foods we eat are divided into 2 categories: Macronutrients Micronutrients Macronutrients – these are the foods that provide us with energy (energy nutrients) Carbohydrates Fats Proteins

Micronutrients – consists of three other nutrients Vitamins Minerals Water

Macronutrients Carbohydrates – are a source of calories from sugars and starches that fuel your body. Your primary energy source. 60% of your calories should come from carbs Eg. Fruits, vegetables, grains, wheat 1 gram = 4.1 calories of energy

Macronutrients cont… Fats – fats are a source of energy that used during low-level and long-term activity There are 3 types of fats: Saturated fats – bad fats  come from animals Unsaturated fats – good fats – come from plants Trans fats – made by man – very very bad  25 % of your calories should come from fats 1 gram = 9.3 calories

Saturated fats Unsaturated fats Trans fats

Proteins – are essential for building and repairing muscles, red blood cells, hair, and for synthesizing hormones Proteins can be used for energy if carbohydrates aren’t available 15 % of your calories should come from proteins E.g. fish, poultry, meats, tofu, and beans 1 gram = 4.3 calories

The Diet Breakdown

Micronutrients Vitamins– regulate chemical reactions within the body They include: Vitamin A, B complex (B1, B2, B3, B6, B12) C, D, E, K Vitamins A, D, E, K are fat soluble vitamins (stored in fat cells) Vitamins B complex and C are water soluble. Vitamins are not a source of energy.

Minerals – elements obtained from foods that combine in many ways to form structures of the body (calcium forms bones) and regular body processes (iron in red blood cells transports oxygen) Some other minerals include magnesium, phosphorus, sodium, potassium, chromium and zinc. Minerals do not provide energy

Water – an essential substance that makes up about 60-75% of your weight Water stabilizes your body temperature, carries nutrients to and waste away from your cells, and is needed for cells to function Water does not provide energy.

Video  Eat Less: The Upside of Downsizing Portions

Understanding Calories Calorie (C) - the amount of energy needed to raise one kilogram of water by one degree Celsius. This is the definition used dealing with food calorie (c) – the amount of energy needed to raise one gram of water by one degree Celsius

Resting Metabolic Rate The minimal caloric requirement needed to sustain life in a resting individual This is the amount of energy your body would burn if you slept all day. RMR = 665 + (1.9 x H) + (9.5 x W) – (4.7 x A) H = height in meters W = weight in kilograms A = age

Resting Metabolic Rate cont… RMR establishes an important baseline for a weight control program using diet and exercise It is possible to gain a general guide to the daily caloric need in sustaining one’s current body weight Sedentary individual – RMR x 1.4 Moderately active – RMR x 1.6 Highly active – RMR x 1.8 The body cannot store protein or carbohydrates so excess of these macronutrients is stored as fat

Calories and the Energy Equation Energy equation = Calories in – Calories out (food and beverages) (physical activity, body functions)

Resting Metabolic Rate cont… Your RMR is higher or will increase if… You are taller You are pregnant You have a fever You have more muscle mass Stress Male Your RMR will be lower or will decrease if… As you get older If you are fasting Malnutrition If you have a decrease in muscle mass

Body Mass Index Used to assess the extent to which individuals are balancing the energy equation Ratio of a person’s weight in kilograms to the square of his or her height in meters Weight (kg) Height² (m) CONVERSIONS: 2.2 lbs = 1 kg 1 inch = 2.5 cm 100 cm = 1 m

Body Mass Index cont… A score of 18.5 to 24.9 is considered normal A score of 25.0 to 29.9 is considered overweight A score of greater than 30 is considered obese

Body Mass Index cont… In most cases, BMI correlates well with increased risks of disease, particularly cardiovascular, pancreatic, and kidney disease However, it does not distinguish between fat and excess muscle E.g. athletes such as wrestlers and football players would record high BMI’s but this may have no relation to their overall health and mortality

Canada’s Food Guide Scavenger Hunt Working with a partner, use Canada’s Food Guide to answer the following questions Hand in when you are finished 

Video Smart Nutrition (L112050)