Nutrition Miss Hopkins

Warm-up Name 3 things that can influence your food choicesName 3 things that can influence your food choices –What? When? Where?

Do you usually eat because you are hungry or because you have an appetite? Hunger is the natural physical drive that protects you from starvation. Appetite is a psychological desire rather than a need to eat.

With the person sitting next to you, list 5 emotions that sometimes cause people to eat. What is “mindless” eating? Give an example. Are these reactions hunger or appetite?

Food & Your Environment Family & CultureFamily & Culture FriendsFriends Time & MoneyTime & Money AdvertisingAdvertising With the person sitting next to you come up with 2 ways that each of these influence your eating behaviors.

Nutrition is the process where the body takes in and uses food. Calories (Kcal = Kilocalories) are units of heat that measure the energy used by the body and the energy that foods supply to the body.

Good Nutrition = Healthy Body = Lifelong Health Reduces Risks of: StrokeCardiovascular Disease OsteoporosisCancersDiabetes

Nutrients are the substances in food that your body needs to grow, repair itself and supply you with energy.

The 6 Essential Nutrients fulfill 3 main functions for the body Provide energyProvide energy Build and repair body tissueBuild and repair body tissue Regulate body processesRegulate body processes

The 6 Essential Nutrients are CarbohydratesProteinsFatsVitaminsMineralsWater

The major source of energy for the bodyThe major source of energy for the body Fiber –indigestible complex carbohydrates. Fiber –indigestible complex carbohydrates. Helps reduce the risk of heart disease, cancer, and diabetes Most carbohydrates come from plantsMost carbohydrates come from plants

Carbohydrates Starches and sugars found in foods are the main source of carbohydrates in the body.Starches and sugars found in foods are the main source of carbohydrates in the body. 2 Types Simple carbohydrates are sugars. Complex carbohydrates are starches.

Proteins help build and maintain body cells and tissues. Proteins can be found in animal products and plants. As Americans, we eat too many proteins. Made up of amino acids.

Fats are a type of lipid, a fatty substance that does not dissolve in water. Fats are the most concentrated form of food energy. Fats are the most efficient way for the body to store energy.

Fats add texture and flavor to food. Fats are necessary for growth and healthy skin. In excess, fats can lead to heart disease and cancer.

Polysaturated fat is a healthier fat to consume. It lowers blood cholesterol levels. Monosaturated fat has no effect on the blood cholesterol level.

Saturated fat is found in animal products, elevates blood cholesterol levels. Cholesterol is a fatty compound in the blood that is also found in deposits on the walls of arteries. High cholesterol levels can lead to clogged arteries, heart disease and stroke.

Vitamins are compounds that help regulate many vital body processes including the digestion, absorption, and metabolism of other nutrients.

2 Types of Vitamins Fat-soluble vitamins Transported and stored by the body’s fat cells and liverTransported and stored by the body’s fat cells and liver Stored in the body for longer periods of time, sometimes monthsStored in the body for longer periods of time, sometimes months Examples Vitamin A, D, E, & KExamples Vitamin A, D, E, & K

2 Types of Vitamins Water-soluble vitamins Dissolve in water and pass easily into the bloodDissolve in water and pass easily into the blood Body does not store these so a person need to replenish regularlyBody does not store these so a person need to replenish regularly Examples are Vitamin C & B- complexesExamples are Vitamin C & B- complexes

Minerals are substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes.

The body’s most abundant mineral is calcium. Not enough calcium in the body can lead to osteoporosis. Examples: Calcium, Phosphorus, Sodium, Iron

Water serves as transportation for other nutrients. It helps rid the body of wastes and controls body temperature. Dehydration is when your body lacks enough water to function properly. Without water your body will NOT function.

Set of recommendations for healthful eating and active living. Grouped into 3 areas known as the ABC’s of good health

Following the guidelines can help lower your risk of the following diseases. Heart disease Diabetes High cholesterol Obesity High blood pressure

A from ABC’s deals with fitness goals. In order to improve or maintain fitness: Aim for a healthy weight. Be physically active each day.

B from ABC’s deals with building a healthy eating plan. Make your food choices carefully. Choose a variety of grain products, especially whole grains. Choose a variety of fruit and vegetables daily. Keep food safe to eat.

C from ABC’s involves making sensible food choices. Choose a diet that: Is low in saturated fat and cholesterol and moderate in total fat. Includes beverages and foods that do not contain a lot of sugar. Consists of food that has less salt.

Food Guide Pyramid is an outline of what to eat each day to maintain a healthy, balanced diet. What is on the food pyramid? serving sizes pictures of foods types of foods A serving size is a measurement of food.

The New Pyramid

1 serving = 1 ounce of ready to eat cereal ½ cup of cooked cereal, rice or pasta 1 slice of bread

Nutrients Carbohydrates Vitamins ProteinsMinerals Food Examples BagelRiceCheerios SpaghettiBreadCrackers Make ½ of your grains whole.

Nutrients Carbohydrates Vitamins WaterMinerals Food Examples CarrotsBroccoli PumpkinLettuce Vary your veggies. Mix different types each day.

1 serving = 1 cup of raw leafy vegetables ¾ cup of vegetable juice ½ cup of cooked or raw vegetables

Nutrients VitaminsMinerals Water Food Examples ApplesOranges BananasGrapes Eat a variety of fresh fruits. Fresh fruit high in fiber is better than fruit juice.

1 serving = 1 medium apple, banana, orange or pear ¾ cup of fruit juice ½ cup of cooked, canned or chopped fruit

Nutrients VitaminsMinerals Protein Food Examples American CheeseGlass of Milk Blueberry Yogurt Eat Calcium rich foods. Teens should drink 2 cups a day of lowfat milk.

1 serving = 1 ½ ounces of natural cheese (Cheddar) 2 ounces of processed cheese (American) 1 cup of yogurt 1 cup of milk

Meat, Poultry, Fish Nutrients VitaminsMinerals ProteinFats Food Examples SteakBeansTurkey SalmonPeasNuts Go lean with protein. Grill, bake or broil… DO NOT FRY!

1 serving = 2-3 ounces of meat, poultry or fish 1 ounce = 1 egg ½ cup of cooked dry beans 2 tablespoons of peanut butter 1/3 cups of nuts Meat, Poultry, Fish

Limit foods that are high in fat – especially saturated fats and trans fats. Limit foods with salt and added sugars. It’s ok to enjoy a snack from this category every once in a while. Make sure you are burning those calories with physical activity.

Dietary Guidelines Get most out of what you eat by eating nutrient dense foods. Nutrient-dense: foods that have a high ratio of nutrients to calories. Ex. Carrot vs. Potato Chip Even if you are eating right you can still become overweight. Don’t forget to AIM FOR FITNESS.

Hints for… Eating right when eating out. Pay attention to your portion size. –Split meals or take home leftovers. How are the foods prepared. –Fried = high in fat! –Grilled, baked or broiled is good. Add fresh fruits or veggies. –Use the salad bar or order a salad or extra veggies with your meal.

More Hints for… Eating right when eating out. Go easy on TOPPINGS! –Avoid high fat sauces, mayonnaise, butter and sour cream. –Ask for toppings on the side or use ones that are lower in fat like ketchup and mustards. DO NOT DRINK YOUR CALORIES!!! –Choose water instead.

Besides excessive weight and eating disorders, what other health problems are associated with food? We get essential information from food labels. Do you ever look at food labels? What do you look for?

Poor Alex… Alex is allergic to nuts. If he eats anything that contains nuts, his face swells up and he has to be taken to the hospital. He’s learned to read food labels carefully to make sure nothing he eats has nuts in it. His friend Lauren has invited him to her house for dinner with her family. He’d like to say yes, but he knows that if anything they serve has nuts in it, he could be in serious trouble.

How can Alex protect his safety & his friend’s feelings at the same time? Why can’t Alex just avoid any nuts he might find in the foods, rather than make such a big deal?

The name of the food product. The amount of food in the package. The name and address of the company that makes, packages, or distributes the product. The ingredients in the food. The nutritional facts panel.

BMI is a measure of your body in relation to your height. BMI Formula ( first convert height to inches and weight to lbs) W (lbs)/ H (inch) H (inch) BMI (Body Mass Index) X 703

Women BMR = 655+ (4.35 x weight in lbs) + (4.7 x height) – (4.7 x age) Men BMR = 655+ (6.23 x weight in lbs) + (12.7 x height) – (6.8 x age) First Find Your BMR (Basil Metabolic Rate)

If you are Sedentary (little or no exercise) = BMR x 1.2 If you are lightly active or sports 1-3 days/week) = BMR x If you are moderatetely active exercise/sports 3-5 days/week)= BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) = BMR x Multiply BMR by your Activity Level. Choose one from below.

To Remain the same weight. Eat the amount of calories from your formula and maintain that level of exercise. It is safe to lose or gain weight by only one lb per week. One lb is = 3500 kcal How many calories a day is that? 500 calories a day! How many calories less a day should you eat to lose 1 lb/ week? How many to gain

Reasons why fast food restaurants are popular. Time Convenience Taste

Problems with eating too many fast food meals. Expensive Do not provide energy High in fat, calories, sodium Can cause obesity and disease

Diet Related Health Problems Heart Disease High Blood Pressure Obesity Diabetes

RDA = Recommended Daily Allowances This is the amount of nutrients needed each day by most healthy people.

Percent Daily Values are percentages that are based on the RDA. Percent Daily Values are based on a 2000 calories per day diet. Each day a person should consume; Less than 65 grams of fat Less than 2400 mg of sodium Less than 300 mg of cholesterol