1. Nutrition & Body Image
PPL 1/2OF

2. Classroom Rules
Respect yourself and others
No names
Participate 

3. 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

4. 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

5. 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

6. 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

7. Micronutrients – consists of three other nutrients
Vitamins
Minerals
Water

8. 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

9. 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

10. Saturated fats
Unsaturated fats
Trans fats

11. 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

12. The Diet Breakdown

13. 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.

14. 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

15. 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.

16. Video 
Eat Less: The Upside of Downsizing Portions

17. 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

18. 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 = (1.9 x H) + (9.5 x W) – (4.7 x A)
H = height in meters
W = weight in kilograms
A = age

19. 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

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

21. 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

22. 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

23. 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

24. 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

25. 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 

26. Video
Smart Nutrition (L112050)