1. Nutrition & Physical Activity
Unit 4
Nutrition & Physical Activity

2. Bell Ringer
On a half sheet of paper, tell me what the most effective lesson has been so far, what the least effective lesson has been so far, and why you feel that way. Turn it in when you are done. (you won’t hurt my feelings ^__^)
When you are done, STUDY FOR YOUR ASSESSMENT!
Functions of body systems
Identifying parts of the reproductive system
Some major milestones in the stages of life

3. 2005 Dietary Guidelines Adequate Nutrients Within Calorie Needs
Consume a variety of nutrient-dense foods and beverages
Meet recommended intakes
Weight Management
Balance calories in and calories expended
Physical Activity
Engage in regular physical activity and reduce sedentary activities

4. 2005 Dietary Guidelines Food Groups to Encourage Fats Carbohydrates
Consume a variety of fruits and veggies daily
Choose whole grains
Choose low or reduced fat dairy products
Fats
Avoid saturated/trans fat
Keep fat intake to 20-35% of caloric intake
Carbohydrates
Choose fiber-rich fruits/veggies/whole grains
Limit intake of foods with added sugars

5. 2005 Dietary Guidelines Sodium & Potassium Alcoholic Beverages
Consume less than 2.3K mg (about 1 tsp) of salt a day
Consume potassium rich foods
Alcoholic Beverages
Limit intake to 1 drink a day for females and 2 drinks a day for males
Some people should avoid alcohol all together
Food Safety
Clean hands, surfaces, and foods properly
Be mindful of appropriate temperatures for food

6. For more information
Visit:
dietaryguidelines.org

7. What are Nutrients?
Chemicals found in foods that are critical to human growth and function.
Carbohydrates
Fats/Oils
Proteins
Vitamins
Minerals
Water

8. Energy
Carbohydrates, fats, and proteins are macronutrients that provide energy.
Macronutrients: Nutrients that our bodies need in relatively large amounts to support normal function and health.
While alcohol is a chemical found in food and does provide energy, it is not technically considered a nutrient because it does not support the regulation of body functions.

9. Carbohydrates
The primary fuel source for our bodies, particularly the brain and physical exercise
Many are fiber rich
Sources
Grains, vegetables, fruits, legumes, seeds, nuts, dairy

10. Fats & Oils
An important energy source for our bodies at rest and during low-intensity exercise
Yield more energy per gram than carbs
Sources
Butter, lard, vegetable oil, olive oil

11. Proteins
A macronutrient that the body uses to build tissue and regulate body functions
Not a primary source of energy
Sources
Meats, dairy, nuts, seeds, legumes, vegetables, whole grains

12. Micronutrients
Nutrients needed in small amounts to support normal health & body functions

13. Vitamins
Micronutrients that contain carbon and assist us in regulating the processes of our bodies
Can be water soluble or fat soluble
Sources
Animal products, nuts, seeds, fruits, veggies

14. Minerals
Micronutrients that do not contain carbon, are not broken down during digestion and absorption, and are not destroyed by heat or light
Assist in the regulation of many body processes and are either major minerals or trace minerals
Sources
Meats, dairy, fruits, vegetables, nuts

15. Water Inorganic nutrient that is vital for survival
Keeps cellular fluid balanced
Regulates nerve impulse, muscle contractions, nutrient transport, & excretion of waste
Sources
Pure form, juices, soups, fruits, veggies

16. Why do we eat what we eat? Personal Preference Hunger
Culture/Tradition
Social Interactions
Availability, Convenience, & Economy
Emotional Comfort
Values
Body Image
Advertising

17. Read the label!
Break into groups, read the ingredients labels and try figure out the food product is.

18. Snickers Bar
milk chocolate (sugar, cocoa butter, chocolate, skimmed milk, lactose, milkfat, soy lecithin, artificial flavor), peanuts, corn syrup, sugar, skimmed milk, butter, partially hydrogenated soybean oil, lactose (a milk product), salt, egg whites and artificial flavor

19. Twinkie
Enriched Bleached Wheat Flour [Flour, Reduced Iron, B Vitamins (Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid)], Corn Syrup, Sugar, High Fructose Corn Syrup, Water, Partially Hydrogenated Vegetable and/or Animal Shortening (Soybean, Cottonseed and/or Canola Oil, Beef Fat), Whole Eggs, Dextrose. Contains 2% or Less of: Modified Corn Starch, Glucose, Leavenings (Sodium Acid Pyrophosphate, Baking Soda, Monocalcium Phosphate), Sweet Dairy Whey, Soy Protein Isolate, Calcium and Sodium Caseinate, Salt, Mono and Diglycerides, Polysorbate 60, Soy Lecithin, Soy Flour, Cornstarch, Cellulose Gum, Sodium Stearoyl Lactylate, Natural and Artificial Flavors, Sorbic Acid (to Retain Freshness), Yellow 5, Red 40.

20. Cool Whip
water, hydrogenated vegetable oil, high fructose corn syrup, corn syrup, skim milk, light cream, and less than 2% sodium caseinate (a milk derivative), natural and artificial flavor, xanthan and guar gums, polysorbate 60, sorbitan monostearate, and beta carotene (as a coloring).

21. BK Milkshake
milkfat and nonfat milk, sugar, sweet whey, high fructose corn syrup, corn syrup, natural and artificial vanilla flavour, guar gum, mono and diglycerides, cellulose gum, sodium phosphate, carrageenan and natural flavours from plant sources

22. Red Bull
Taurine, glucuronolactone, caffeine, B vitamins, sucrose, and glucose

23. Daily Bell Ringer
On a half sheet of paper, List 5 things that affect why we eat what we eat. Turn in when done.
Come see me for your Assessment 3’s.

25. What Is a Healthful Diet?
Adequate
Provides enough energy, nutrients, & fiber
Moderate
Provides the right amount of food
Balanced
Contains proper combinations of nutrients
Varied
Contains different types of foods

26. How do we know what to eat?

27. Food Pyramid

28. ChooseMyPlate.gov

30. Can you plan for a day?

31. But I Don’t Have Time! Prepare ingredients ahead of time
Make extra of some foods to use in other dishes (like pasta or rice)
Save leftovers: Cook once, Eat Twice!
Fast dishes:
Sandwiches, wraps, stir-fry, beans, fruit, yogurt, pasta, rice

32. Tips for Eating Out
Order water, unsweetened tea, or low fat/fat free milk
Order whole-wheat bread for sandwiches/toast
Get a salad as an appetizer and ask for dressing on the side
Choose small or medium portions
Share food with a friend, get a “to-go” box before you start eating and put half away, or resign from the “clean your plate club” : )
Avoid all-you-can-eat buffets

33. Over-nutrition
Excess nutrient and energy intake over time than is needed for normal growth
Results from eating too much food or taking too many supplements
Can lead to obesity or vitamin toxicity in fat soluble vitamins

34. Under-nutrition Insufficient food intake
Includes being underweight for one’s age, short for one’s age, dangerously thin, or being deficient in vitamins and/or minerals
Leads to the inability to maintain natural body capacities
Increases possibility of infectious disease

35. Media & Body Image http://topdocumentaryfilms.com/killing-us-softly-3/

36. How much caffeine is too much?