What does it mean to be physically healthy for life in regards to your eating and exercise habits? INTRO TO NUTRITION

History of USDA’s Food Guidance 1940s 1950s-1960s 1970s Food for Young Children 1916

What’s wrong with the American Diet Today??? Don’t Get Enough: Dark Greens Orange Vegetables Legumes Fruits Whole Grains Low-Fat Milk Products Eat Too Much: Added Sugars Red Meat Fat Fast Food

Dietary Guidelines 2010 Selected Messages for Consumers Take action on the Dietary Guidelines by making changes in these three areas… Balancing Calories Foods to Increase Foods to Reduce

Balancing Calories Enjoy your food, but eat less. Avoid oversized portions.

What makes healthy food better for you than unhealthy food? CALORIE Is a calorie from a cucumber the same as a calorie from ice cream? Empty Calorie: a calorie with little or no nutrients, typically found in candy and junk food Nutrients: Substances that the body needs to regulate bodily tasks and functions Carbohydrates, Protein, Fats, Vitamins, Minerals, & Water Nutrition: Process of taking in and using nutrients in the body ENERGY

Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low fat (1%) milk.

Foods to Reduce Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers. Drink water instead of sugary drinks.

Nutrients

6 Basic Nutrients 1. WATER WATER 2. VITAMINS VITAMINS 3. MINERALS MINERALS 1. PROTEIN PROTEIN 2. CARBOHYDRATES CARBOHYDRATES 3. FATS FATS

Water Helps your body with the following: Keeps its temperature normal Lubricates and cushions joints Protects spinal cord and other sensitive tissues Gets rid of waste through urination, perspiration and bowel movements Turns food into energy Allows chemicals taken in to work No one can stay alive without water for more than a week

The human body is 70 % water Brain:75% Heart:75% Lungs:86% Muscle:75% Liver:85% Kidney:83% Bone:22% Blood:83% Saliva:95% Persp.:95% Back

Vitamins Water SolubleFat Soluble Must be taken in EVERY day Easily excreted through urination, perspiration or defecation, and vomiting IE: Vitamins B, C, & E Stored in body tissues/once stored they tend to remain there Not easily excreted IE: Vitamins A, D, & K

Minerals Different than vitamins Do not contain carbon Inorganic compounds Needed in smaller amounts (taking in large amounts is dangerous) Absorbed into intestines then transported and stored Minerals transported through bloodstream are given to cells Excess of these minerals are excreted through urine output Some minerals are attach to protein and become part of your body structure IE: Calcium is taken to the bones to rebuild tissue 60+ minerals are found in the body Potassium: helps regulate flow of fluids and minerals in and out of the body’s cells Fiber: lines the colon to allow regular and easily passed bowel movements

Protein Building blocks of the body Amino acids combine to make muscles/tendons, bone, skin, hair, Protein helps with nutrient transportation and enzyme production Over 10,000 different proteins in the body Not easily stored Complete proteins come from meat, fish and eggs Incomplete proteins come from vegetables, fruit and nuts Not ideal fuel for Exercise Used secondary to carbohydrates If used, there is inadequate nutrients to repair and build body tissue Extra protein is not needed for strength athletes Oxygen is needed to break down fats and protein Strength athletes receive their energy through carbohydrate stores

Recommended Daily Protein Intake Fish:3 oz21 grams Chicken:3 oz21 grams Turkey:3 oz21 grams Beef:3 oz21 grams Milk:8 oz8 grams Tofu:3 oz15 grams Yogurt:8 oz8 grams Cheese:3 oz21 grams Peanut Butter:2 tbsp8 grams Eggs:2 large13 grams AVERAGE ADULT.8 grams per kilogram (2.2lbs) of body weight/day STRENGTH TRAINING ATHLETE grams per kilogram of body weight/day ENDURANCE ATHLETE grams per kilogram of body weight/day

Carbohydrates Major source of energy Converted into glucose and stored in the liver and muscles Fuels muscle contractions 1 gram = 4 calories (calories = energy) Extra energy, however, is stored as FAT!! Used for short intense bouts of energy Sprinting and heavy weight lifting (30-90 minutes) Glycogen is used to breakdown fat into something muscles can use for longer bouts of energy Prevents protein from being broken down Fuels the central nervous system and brain

Carbohydrates Simple Carbs (sugar) Complex Carbs Absorbed and converted into energy quickly IE: fruit, sports drinks, table sugar Because they are used quickly, we also lose them quickly. Take longer to breakdown and provide energy at a slower rate IE: grains, bread, rice, pasta, oatmeal

Fats Why is Fat necessary? Provides cushion and insulation for internal organs Covers nerves Moves vitamins through body Larges reserve of stored energy in the body *** Fat is stored on the body when we take in more calories than we can expend in a day*** 1 gram of fat = 9 calories 1 lbs of fat = 3500 calories Fat is slow to digest It takes up to 6 hours for the body to convert it into a usable form of energy Body must breakdown fat and transport it to working muscles before it can be used as energy Using fat for energy takes oxygen Exercise intensity must decrease

Fats Unsaturated FatsSaturated FatsTrans Fats found in animal sources like meat, egg yolks, yogurt, cheese, butter & milk solid at room temperature cause health problems like high cholesterol and heart disease TIP: limit to no more than 10% of daily calorie intake found in plant food sources liquid at room temperature health benefits help to lower cholesterol and reduce risk of heart disease found in canola oil, avocados, fish, almonds, soybeans and flaxseed created when unsaturated fat is made into a solid (naturally or man-made)

Diets High in Fat Fatty Deposits High Blood Pressure Tearing/Scarring Heart Attack: the heart tissue does not receive its normal blood supply Stroke: the brain does not receive its normal blood supply

Metabolism

Our bodies get the energy they need from food through metabolism, the chemical reactions in the body's cells that convert the fuel from food into the energy needed to do everything from moving to thinking to growing. Metabolism is how many calories your body uses each day AKA “caloric need” AKA “TDEE” (Total Daily Energy Expenditure) **LIKE A FACTORY**

BMR Basal Metabolic Rate The amount of calories your body needs to keep its internal organs functioning Caloric Need = BMR + (the energy spent exercising)

Increase Your Metabolism Build muscle! Muscle cells use more energy when “idle” than fat cells do, that way you are burning more calories when you aren’t exercising Exercise more! Do something fun, increase your fitness, and lose weight all at the same time

Obesity

Body Composition What your body is made of For example: 82 lbsLean body mass (muscle, bone, organs) +33 lbsFat (body fat, cell membranes, brain) 115 lbsTotal Body Weight

Body Composition This is often recorded as a percentage 82 lbsLean body mass (muscle, bone, organs) +33 lbsFat (body fat, cell membranes, brain) 115 lbsTotal Body Weight 33/115 = 28% body fat

Body Composition Body It is not good for you health if: Men – body fat gets below 6% Average body fat % for teenage boys in the US is 12%-20%. Women- body fat gets below 14% Average body fat % for teenage girls in the US is 16%-25%.

BMI Body Mass Index A number based on your HEIGHT and WEIGHT BMI=kg/m 2 Adults are categorized by their BMI <20Underweight Healthy Weight Overweight 30+Obese

Body Composition BMI Chart

BMI Body Mass Index 5’2” and 99 lbs = BMI of 18.1 kg/m 2 Nastia Luikin—Gymnast

BMI Body Mass Index 6’4” and 195 lbs = BMI of 24 kg/m 2 Michael Phelps—Swimmer

BMI Body Mass Index 5’10” and 195 lbs = BMI of 28 kg/m 2

BMI Body Mass Index 5’10” and 322 lbs = BMI of 46 kg/m 2

CAN BMI BE HARD TO MEASURE SOMETIMES? WHY?

7’1” and 325 lbs = BMI of 31.6 kg/m 2 Shaq—Basketball Player

Causes of Obesity Diet Sedentary Lifestyle Genetics

Risks of Obesity Heart Disease Cancer Type II Diabetes Arthritis Sleep Apnea Depression Gall Stones

Diseases with Dietary Connections Heart Disease Cancer High fat & cholesterol intake Low intake of vitamins/minerals/ fruits/vegetables Excessive body fat Low intake of vegetables/fruit/fiber Excessive body fat

Diseases with Dietary Connections Diabetes Tooth Decay Low intake of fruits and veggies Excessive body fat High intake of saturated fat Excessive & frequent sugar consumption What things are common among the diseases? THEY ARE LEADING CAUSES OF DEATH!!! Do Americans eat well?

How Dangerous is Obesity? With a BMI of 32, your risk of dying at any given time DOUBLES Obesity on average shortens your life by 6-7 years Severe obesity on average shortens your life by 20 years

Prevalence of Obesity 32% of Americans are obese The obesity rate has doubled since 1980 Obesity is possibly the leading preventable cause of death in America

Obesity isn’t just for old people anymore Childhood Obesity

16-20% of Kids in the US are Obese

Childhood obesity has dangerous long- and short-term health consequences.

Lots of Factors are Being Blamed Video games Cultural changes Higher consumption of junk food Removing PE from schools The internet Fewer sit-down meals with the family Cable and satellite TV Poverty Public transportation More families owning multiple cars Obese parents making it easier for their kids to be obese Teenage dieting fads and eating disorders It’s probably a combination of them all

What is to blame? And how do we combat this epidemic? TIME FOR A DEBATE!