Chapter 10 Nutrition for Health Lesson 1 The Importance of Nutrition Click for: >> Main Menu >> Chapter 10 Assessment Teacher’s notes are available in the notes section of this presentation. Next >>

Do Now Get out your 5 day food journal. Go through it and make sure that it is up to date with food, drink, snacks, and exercise along with the amounts of each.

EU: The student will understand that… There are different factors that influence food choices. Knowing how to interpret food labels will allow you to make healthier food choices. Having a healthy meal plan will help you maintain a healthy weight.

Essential Questions: How do I make good consumer choices? How does my meal plan help me stay healthy? Agenda: PowerPoint

The Role of Food Your relationship to food affects all three sides of your health triangle. Choosing healthy foods is a positive behavior that can help you prevent certain health problems. If you do not have breakfast, you might have a hard time focusing in class. Being hungry is your body’s way of telling you that it is running low on fuel.

Vocabulary appetite The psychological need for food hunger The body’s physical need for food

Food, Nutrients, and Nutrition Your body depends on nutrients in food to function properly throughout the day. nutrients Substances in food that your body needs

Food, Nutrients, and Nutrition Helps the body build new tissue Helps the body repair damaged cells Helps the body produce energy

Food, Nutrients, and Nutrition Two Kinds of Nutrients Nutrients that provide energy Nutrients that help the body run smoothly Proteins Vitamins Carbohydrates Minerals Fats Water

What Influences Your Food Choices? Peer Pressure Family and Culture Availability These are the factors that influence your food choices. Advertising Convenience Knowledge of Nutrition

In Your Notes For each of these categories, write 1 way in which you are influenced: Family/Culture Advertising Peer Pressure Convenience Knowledge of Nutrition Availability

Food and Emotions Emotions influence your food choices because food can bring up feelings connected to past experiences. A craving for food can be especially strong when people feel sad, lonely, or discouraged. If a food is associated with a pleasant or comforting memory people often crave it even when they are not hungry. When sad, lonely, or discouraged, people may feel like they are craving food. What they are really craving is the pleasant emotions associated with the food. Using food in this way can lead to unhealthy eating habits and weight problems. Healthier ways to cope with negative feelings include writing in a journal, listening to music, and talking to a friend.

Fats Eating too many foods containing saturated fats can increase your risk of heart disease. saturated fats Fats that are solid at room temperature Fats promote healthy skin and normal cell growth. Fats carry vitamins A, D, E, and K to wherever they are needed in your body.

Most of the fats in your diet should be unsaturated fats. unsaturated fats Fats that remain liquid at room temperature

Fats Fats Saturated Fats Unsaturated Fats Butter, cheese, fatty meats Plant foods such as olive oil, nuts and avocados

LDL (low-density lipoprotein) HDL (high-density lipoprotein) Cholesterol Cholesterol is a fatty substance found in the blood. LDL (low-density lipoprotein) HDL (high-density lipoprotein) Collects on the walls of arteries and forms plaque Removes LDL from the arteries Plaque is a thick, hard substance. If too much plaque builds up it can block the arteries and cause heart attacks and strokes. Known as “bad cholesterol” Known as “good cholesterol” Eating too much saturated fat can increase the body’s level of cholesterol.

Vitamins and minerals are essential to your body’s health. vitamins Substances that help your body fight infections and use other nutrients, among other jobs Click to add notes minerals Elements that help form healthy bones and teeth, and regulate certain body processes

Click to add notes

Each colored section represents a different food group. A well-balanced eating plan should contain a variety of food from the five main food groups. The sixth group, oils and other fats, should only be eaten in very small amounts. The figure of walking up the steps of the pyramid is there to remind you to make physical activity a part of your daily routine.

Eat a Variety of Foods When you eat a variety of foods, your body gets all the nutrients it needs. Ask a parent or guardian to help you create some meals and snacks that include a variety of healthy foods.

Eat More Fruits, Vegetables, and Whole Grains The guidelines recommend making half the grains you eat each day whole grains. Include leafy greens and colorful vegetables and fruits in your meals. Eating leafy greens and colorful vegetables and fruits in your meals will make your food more attractive as well as more nutritious.

Balance the Calories You Consume with Physical Activity Consume only as many calories as your body needs. calorie A unit of heat that measures the energy available in food. Most teens need around 2,000 calories a day. If you are involved in regular, strenuous exercise, you may need more. If you eat more calories than your body needs you could gain more weight than is healthy for your body. A calorie also measures how much energy your body uses.

Reaching an Appropriate Weight Females between the ages of 14 and 18 need approximately 1,800 to 2,400 calories each day depending on how active they are. Males between the ages of 14 and 18 need approximately 2,200 to 3,200 calories each day depending on how active they are. The MyPyramid food guidance system recommends that teens get approximately 60 minutes of physical activity per day on most days.

Reaching and Appropriate Weight The Energy Equation Calories in (from food) Calories out (from physical activity) The secret to maintaining a healthful weight is to adjust your “energy equation.” The energy equation is the balance between “calories in” and “calories out.” If you are underweight, you need to take in more calories from food than your body burns off. If you are overweight, you need to burn more calories than you take in. Balance

Weight Control Calories Burned = Calories Consumed = No Weight Gain Calories Burned > Calories Consumed = Weight Loss Calories Burned < Calories Consumed = Weight Gain

Portion Sizes Video Super Size Me Portion Video

Balance the Calories You Consume with Physical Activity Teens should be physically active for at least 60 minutes on most days. Physical activity builds strength, gives you energy, and helps you feel good about yourself.

Balance the Calories You Consume with Physical Activity The Energy “Equation”

Limit Fats, Sugar, and Salt Limit your intake of oils, butter, salad dressing, and other high-fat foods. Many processed and prepared foods contain hidden fats. There is a narrow yellow band on MyPyramid that represents fats. It is thin because you should limit your intake of fats. To find out how much fat a single serving of packaged food contains, read the Nutritional Facts panel on the packaging.

This is a typical Nutritional Facts panel.

Reading Nutrition Labels Nutrition Label Video

Planning Healthy Meals Variety Variety makes meals and snacks more nutritious and interesting. Moderation Lower risk of developing certain diseases by eating reasonable portions of fats, sugars, and salt. The advice of the MyPyramid food guidance system can be summed up the three words variety, moderation, and balance. Balance Maintain a healthy weight by not eating more calories than your body can burn.

Vocabulary Foodborne Illness: Sickness resulting in eating food that is not safe to eat

Breakfast: Start the Day Out Right After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on (kick starts metabolism). Fuel for the brain. Breakfast provides the fuel you will need later in the morning. The fuel that breakfast provides helps you stay alert so you can concentrate in school. Research suggests that students who make time for breakfast are less likely to be absent or late for school. They also tend to do better academically than teens who do not eat breakfast.

Breakfast: Start the Day Out Right Any food that supplies calories and nutrients can be part of a healthful breakfast. Round out your meal with a cup of fruit and a glass of low-fat milk. Trail mixes and packaged breakfast bars can be good as long as the sugar content is not too high. Read the Nutritional Facts label.

Lunch and Dinner Eating four or five small meals spread out over the whole day will help keep your body burning calories throughout the day. For most Americans, lunch is a small meal and dinner is large. In other cultures, the opposite is true.

Use limited amounts of fats, sugars, and salt. Lunch and Dinner Vary your proteins. Use limited amounts of fats, sugars, and salt. Avoid empty-calorie foods. Balance your eating plan. Vary your proteins: As a growing teen you need about five 1-ounce servings of meat and beans daily. If you are bored with regular sandwich fillings, try a fish like salmon or a nut butter made from something other than peanuts. Use limited amounts of fats, sugars, and salt: Try substituting fresh fruit or yogurt for empty-calorie foods like cake and cookies. Balance your eating plan: Use a food log to write down what and how much you eat. This will help you identify which food groups you are eating too little of or too much of. This will also give you a good idea of how many calories your are taking in. If you are eating more calories than your body can burn, you may want to cut back on calories or increase your exercise. empty-calorie foods Foods that offer few, if any, nutrients, but do supply calories

Pay attention to what you are eating. Snacking Smart Pay attention to what you are eating. Eating absent-mindedly can lead to overeating. Avoid snacking just before mealtime. Choose healthy foods as snacks. Choosing healthy foods to snack on will provide your body with important nutrients.

Snacking Smart Nutrient density is an important factor to consider when choosing snack foods. nutrient density The amount of nutrients relative to the number of calories they provide The more nutrients a food has in relation to calories, the more nutrient dense it is.

Beyond the Energy Equation Chocolate Bar Turkey Breast Sandwich on Whole Wheat Bread Make sure that most of the calories you take in provide nutrients your body needs. 250 Calories 250 Calories Empty calories Nutrients from 2 food groups

Snacking Smart Food Calories from Fat Food Group Equivalent Air-popped popcorn, plain, 1 cup 1 cup Grains Applesauce, ½ cup ½ cup Fruit Gelatin with ½ cup sliced banana Graham crackers, 2 2 1 ounce Grains 1½ ounces of low-fat cheese and 4 saltines 52 1 ounce Grains, 1 cup Milk This table provides some specific ideas for nutrient-dense snacks.

Eating Out, Eating Right Tips for Eating Out Order an appetizer as your meal. If you order a main course, eat only half and take the other half home. Check the menu for heart-healthy selections. Two challenges to eating right when you are at a restaurant are: Restaurants tend to serve large portions. You do not know what is in the dish you order. Try to choose dishes that are nutrient-dense. If you bring food home for a later meal, make sure to refrigerate your leftovers as soon as you get home so they do not spoil. Many restaurants feature dishes approved by the American Heart Association. Foods that are grilled, broiled, or roasted contain less fat than fried foods. Use salad dressing, sauces, gravies, and other toppings sparingly. Select foods that are grilled, broiled, or roasted, instead of fried. Ask for salad dressing, sauces, gravies, and other toppings on the side.

Parkway Lunch Nutrition Facts http://www.pkwy.k12.mo.us/foodservice/File/sec.pdf

Chapter 11 Your Body Image Lesson 1 Maintaining a Healthy Weight Click for: >> Main Menu >> Chapter 11 Assessment Teacher’s notes are available in the notes section of this presentation. Next >>

Do Now Get out your 5 day food journal. Go through it and make sure that it is up to date with food, drink, snacks, and exercise along with the amounts of each.

Group Project With assigned group, you will come up with ways to educate other middle school students on your assigned 10 tips At least 2 posters, 1 announcement written out properly in your own words to give to Ms. Waelder, & a quick presentation to class hitting highlights of 10 tips You only have 1 day to work on this!!!