1. Nutrition
Unit 2

2. Bell Ringer
Why is it important for people to make good nutrition a priority in their life?
3 sentences
5 minutes

3. My Fitness Pal

4. Nutrition-Process by which the body takes in and uses food

5. FACT:
The prevalence of overweight kids yrs. old has tripled in the past 20 years!!
Overweight kids are more likely to become overweight or obese adults!!!!

6. What is a Nutrient? A substance in foods that the body needs to:
Regulate bodily functions
Promote growth
Repair body tissues
Obtain energy

7. 6 Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals
Water

8. Fuel Nutrients- substances that supply energy
Regulatory Nutrients-
Needed to keep body working properly
Fuel Nutrients- substances that supply energy
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water

9. Nutrient Density Nutrients/ Calorie Ratio
Low to Moderate Calories with High Nutrients = High Nutrient Density
High Calories/ Low Nutrients= Low Nutrient Density or “Junk Food”

10. Carbohydrates Nutrients made of Carbon, Hydrogen and Oxygen.
Supply energy
Simple and Complex

11. Complex Carbohydrates
Linked together sugars
Long-term energy
More nutritional value
Starches
Potatoes, grains, rice and oats
Broken down into simple sugars absorbed in bloodstream
Fiber
Found in plants and breads
Can’t be broken down but aids in digestion
Linked together chemically to form long chains, like beads on necklace
Starches – one of main types. Potatoes, and grains.
Fiber – May reduce risk of colon cancer, and may help heart disease. Can’t be broken down and digested.
(fiber is bulky and helps colon grip foods passing thru it better and move it along faster)

12. Simple Carbohydrates aka sugars
Occur naturally in fruits, vegetables and milk
Added to cookies, and candies
Most important is Glucose
Quick bursts of energy.
Most have little nutritional value.
Glucose is most important cause it is the major provider of energy for body’s cells
All other types of sugars are converted to glucose once they are inside body.

13. Simple vs. Complex
Carbs are recommended 45 to 65 percent of daily intake
Better to eat complex than simple
If you eat too many carb’s = stored as fat.
Simple = quick bursts of energy
Complex = long term energy
Better to eat complex than simple because simple give quick bursts of energy but complex provide better long-term sustained energy.
If choosing complex, whole grain foods are best because they contain more fiber and nutrients. Ex: whole-wheat grains and pastas and brown rice.

14. What is a good carb and what is a bad one?
Glycemic index- assigns numbers to foods that indicate how quickly a food turns into glucose.
High GI foods are less beneficial than low GI foods
Ex. Of high GI foods- pasta, bread, white rice, Snickers are digested quickly flooding your bloodstream with sugar.
The presence of sugar causes your body to produce insulin. Insulin’s job is to move the sugar you’re not using for energy out of your bloodstream and store it in your body as fat

15. Benefits of Low GI foods
Food is digested more slowly
Insulin does not have to rush in and store the carbs as fat
Keeps appetite under control
Avoidance of diabetes
Diabetes occurs when you flood your bloodstream with high levels of sugar, followed by high levels of insulin, eventually your body becomes less efficient at processing blood sugars and becomes insulin resistant or diabetic

16. Secret ingredient
We crave sweets, original sweets were fruits that were packed with nutrients; vitamins to fend off disease, minerals to assist with cell function, fiber to regulate hunger, control blood pressure, and help with digestion.
Now sweets are candies, cookies, chocolates, and cakes that are full of high fructose corn syrup.

17. High fructose corn syrup
Man made sweetener that’s cheaper and sweeter than sugar
Shuts off your natural appetite control switches, so you can eat far beyond what your body normally would be able to handle. You would not be able to drink a 2 liter of soda if it was sugar instead of HFCS, your body would recognize the amount of sugar and shut down.
1970 Americans consumed about ½ pound per person
By the late 90’s, each person was consuming about 62 pounds of HFCS. That’s an additional 228 calories per person per DAY.

18. Foods high in HFCS
SODA-BAD!!!!-Soda consumption has doubled from 25 to 50 gallons per person per year
Commercial candy (ex. Jelly beans)
Pancake syrup
Frozen yogurt
Highly sweetened cereal
Pasta sauce
Energy bars

19. Fats and Proteins

20. Fats Recommended 20 to 35 percent come from fat.
The good: supply body with energy, form cells, and maintain body temp.
The bad: Has twice as many calories as carbohydrates per gram, cause heart disease, and weight gain.

21. Unsaturated (most are liquid at room temp.)
Vegetable oils, nuts, and seeds
Monounsaturated (olive oil, peanuts and canola oil) and polyunsaturated (corn and soybean oil)
Easily broken down
Can help fight heart disease

22. Saturated (most are solid at room temp.)
Meat, whole milk, butter, ice cream.
Cause weight gain, increased blood cholesterol levels and risk of heart disease.

23. Cholesterol (found in animal products)
Liver makes it, so not necessary
Meat, egg yoke, fish and poultry
Too much of cholesterol and fat = plaque build-up and heart attack

24. Trans Fats (Made when hydrogen is added to fat in vegetable oils)
Stay fresh longer than unsaturated fats.
Margarine, chips, french fries, doughnuts and cookies.
Few of the benefits of unsaturated and many of risks of saturated.

25. Protein
Can serve as source of energy
Growth and Repair of body tissues.
Amino acid chains form protein.
Body breaks down into amino acid
20 different types (9 essential amino acids and 11 nonessential amino acids)
Ex: meats, eggs, poultry, milk, nuts, dried beans and dried peas.

26. 9 essential amino acids can’t be made by the body.
11 nonessential amino acids can be made by the body.
Complete proteins
Contain all 9 essential amino acids.
Meat and fish.
Incomplete proteins
Don’t contain the 9 essential amino acids.
Plants, grains, beans and vegetables.

27. Thinking about it all… Carbohydrates Fats Protein
45 to 65 percent of daily caloric intake
Fats
20 to 35 percent of daily caloric intake
Protein
10 to 35 percent of daily caloric intake

28. Vitamins
Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism
2 types
Water soluble- can’t be stored (ex. C and B)
Fat soluble- stored in fat (ex. A,D,E, & K)

29. Minerals
Inorganic substances that the body can’t manufacture, but act as a catalyst, regulating many body functions
Crucial in maintaining water balance and the acid-base balance
Important when growth is rapid as teens
Essential for hemoglobin
Iron
Sodium
copper

30. Most important mineral=Calcium
Develops and maintains bone strength
Found in dairy products and green leafy vegetables
Aids in muscle contraction, blood clotting, functions of nervous system
Helps weight loss
Harvard research showed that those that got daily recommendation of calcium were 60% less likely to be overweight
Calcium seems to limit the amount of new fat that your body can produce
Lack of calcium leads to osteoporosis- bones become brittle and weak

31. Water 60-65% of body is made of water
Regulator and vital to every body’s function
Carries nutrients and transports waste from cells
Lubricates joints
Enables you to digest food
Your body uses up to 10 cups of water daily
Should drink 8-12 cups daily

32. Bell Ringer
Pick one of the 6 nutrients: give a brief explanation and at least 2 examples.
5 minutes

33. Food Labels

34. Food Labels RDA’s: Recommended Dietary Allowances
General guidelines
Recommended nutrient intake that will meet the needs of almost all healthy people.

36. What it means: Serving Size: the size of single serving at top.
Servings per Container: How many serving sizes are in container.
Calories: The amount of calories in the serving size.
Daily values: Based on 2,000 calorie intake. The percentage of recommended amount of the nutrient that is met by one serving of food.
5 percent = low and 20 percent = high

37. Nutrition Facts: Daily Values
Calories
Total fat
Cholesterol -- (look for low percentage)
Sodium -- (look for 140 mg or less)
Total Carbohydrates
Dietary Fiber
Sugar
Proteins
Vitamins and Minerals

38. Nutrition Facts: Ingredient List
Listed in order of weight (largest amounts first)
Additives also listed
Substances added to foods to: keep from spoiling, improve taste, improve smell, or improve appearance.
Sugars
Not always called “sugar.” Ex: sucrose, fructose, honey and syrup.

40. The Food Pyramid Steps to a healthier you
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS

41. Grains Make half of your grains whole
What: Whole grain bread, cereal, rice and crackers recommended.
Nutrient: Complex carbohydrates, fiber, B vitamins, and minerals.
Serving Size: Girls (14-18) 6 ounces. Boys (14-18) 7 ounces.
One ounce equals: 1 slice of bread, cups popcorn, and 1 cup cereal.
1 baseball = 2 ounces of pasta or rice.

42. Vegetables Vary your veggies
What: Broccoli, spinach, carrots, sweet potatoes, beans and lettuce.
Nutrient: Potassium, fibers, folate, vitamin A, vitamin E, and vitamin C.
Serving Size: Girls (14-18) 2 ½ cups. Boys (14-18) 3 cups.
One cup equals: 1 large tomato, 1 ear of corn, and 12 baby carrots.
1 baseball = 1 cup of vegetables.

43. Fruits Focus on fruits
What: Apples, bananas, berries, 100 percent fruit juice.
Nutrient: Potassium, fiber, vitamin C and folate.
Serving Size: Girls (14-18) 1 ½ cups. Boys (14-18) 2 cups.
One cup equals: 1 small apple, 1 large banana, 8 large strawberries, and ½ cup dried fruit.
1 baseball = 1 cup of fruit

44. Oils Know your fats
What: Canola oil, olive oil, nuts, olives and some fish.
Bad oils: butter, beef fat, margarine, shortening.
Nutrients: Vitamin E
Serving Size: Girls (14-18) 5 teaspoons. Boys (14-18) 6 teaspoons.
Most people consume enough oils in what they eat such as: nuts, fish, and salad dressings.

45. Milk Get your calcium rich foods
What: Milk, cheese and yogurt.
Nutrients: Potassium, calcium, and vitamin D.
Serving Size: Girls (14-18) 3 cups. Boys (14- 18) 3 cups.
1 cup equals: 8-ounce container of yogurt, 3 slices of cheese, and 1 half-pint container of milk.

46. Meat and Beans Go lean on protein
What: Meat, poultry (ex: chicken), dry beans/peas, and nuts/seeds.
Nutrients: Protein, Vitamin B’s, Vitamin E, Iron, Zinc and Magnesium.
Serving Size: Girls (14-18) 5 ounces. Boys (14-18) 6 ounces.
1 ounce equals: 1 egg, 1 tablespoon of peanut butter, ¼ can of tuna and 1 slice of lunch meat.
1 deck of cards = 3 ounces of meat.
1 ping-pong ball = 2 tablespoons of peanut butter.

47. Physical Activity Recommended 60 minutes a day for teenagers.
Adults should have 30 minutes on most days.
Examples:
Cardiovascular Endurance
Muscular Endurance
Muscular Strength
Flexibility

48. Eat Well and Stay Healthy!
1) Make Smart Food Choices
Choose wide variety of foods.
2) Balance Food and Physical Activity
60 minutes on most days.
3) Get the Most Nutrition Out of Your Calories
Nutrient dense foods.
4) Handle Food Safely
Clean, separate, and cook.

49. Safely managing your weight
What’s right for me?
Safely managing your weight

50. What changes might help reverse this trend?
What health trend do these statistics reveal?
In 1965, 4.6% of teens were overweight.
In 1980, 5.0% of teens were overweight.
Today, 16.1% of teens are overweight.
What changes might help reverse this trend?

51. What weight is right for you?
A person’s weight is determined by various factors, including:
Level of activity
Heredity
Body composition

52. Heredity
“It runs in the family”
In the case of body weight there is a link between body weight and heredity. However this does not mean you are “stuck with” a certain weight, you just have a natural tendency toward it.

53. Activity Level 3,500 calories = 1 pound
This is all a balancing act. You have to burn off as many calories as you consume to maintain your weight.
3,500 calories = 1 pound
*You can gain 1 pound in two weeks by consuming only 250 extra calories a day. That’s equivalent to a small order of fast food French fries.

54. Body Composition
Is the measure of how much body fat you have, as compared to muscle and bone.
*Body composition is affected by gender and age. Women tend to have more body fat and lower muscle mass then men.

55. BMI
Body mass index: A ratio of your weight to your height. Use the equation below: *Look on my pg. 227 for the BMI chart

56. Overweight and Obesity
More calories are being consumed then burned in today’s society because:
More meals are eaten outside of the home.
Portion sizes have increased.
Less activity at school, work, and leisure activities.
People rely more on cars and computers.

57. What can you do?
Also don’t be discouraged if you’re overweight, you’re still growing! It is easier changing your habits now rather than later in life.

58. Sensible Weight Loss Recognize Eating Patterns:
Keep a food log before choosing a weight loss program.
Record any food, what time, and how they made you feel.
This can help you identify triggers for overeating, such as boredom or stress.

59. Plan Helpful Strategies:
Do not try to lose weight too fast.
Change your eating habits gradually.
Try not to eat when watching TV.
Stay positive, you may have slip ups.
Eat slowly and drink water after every bite or so.
Eat smaller portions.

60. Exercise: 30-60 min a day. Switch up the areas you work out.
Try new activities to keep you interested.
Remember, you can cut your calories, but if you don’t exercise your body may cause your weight loss to slow down or even stop.

61. Making Healthy Choices

62. Did You Know
McDonald’s has over 17 options that are 300 calories or less
Burger King has over 21 options that are 300 calories or less
Chick-Fil-A has over 16 options that are 300 calories or less
KFC has over 26 options that are 300 calories or less

63. Tips for choosing healthy options
Choose grilled over fried ( Grilled chicken vs Fried chicken)
Drink water with your meal
“Undress” your food ( Order a sandwich w/o mayonnaise, ask for condiment packets and dress it yourself)
Watch portion size( Portion should not be bigger than your fist)

64. Watch your salt ( order food w/o salt and season to taste)
Special Order- many options are healthy but are pared with unhealthy options ( order veggies w/o sauce or cheese
Eat mindfully ( pay attention to what you eat and avoid eating on the run)

65. Healthy Alternatives Fried Chicken Big Mac Stuffed burrito (Beef)
100% angus beef 1/3 lb burger
French Fries
Mozzarella sticks
Mashed potatoes