1. Nutrition Matters Healthy Lifestyle
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Nutrition Matters
Healthy Lifestyle

2. Nutrition Matters
Nutrition is the process by which your body takes in and uses food.
Nutrients are substances in food that your body needs to grow, to repair itself, and to supply you with energy.
The energy your body uses is in the form of calories.
Calories are a unit of heat used to measure the energy your body uses and the energy it receives from food.

3. Hunger vs Appetite People eat for two reasons: hunger and appetite
Hunger is the natural physical drive to eat, prompted by the body’s need for food.
Appetite is the psychological (directed toward the mind; related to the mental and emotional state of a person) desire for food.

4. Food & Emotions
Sometime people eat in response to an emotional need caused by feeling stressed, frustrated, anexious, lonely, or sad.
Others engage in “mindless eating”, snacking continuously while engaged in another activity.
Important to recognize emotions connected to eating to avoid unnecessary weight gain.

5. Food & Your Environment
Family and culture – you may prefer meals which you’ve grown up eating.
Friends – how do your friends influence the foods you eat and try?
Time and money – no time = fast food and healthy foods can cost more that other boxed or canned foods.
Advertising – influence your food choices.

6. Nutrients
Provide Energy

7. Nutrients
Six types of nutrients carbohydrates, proteins, and fats that provide energy and vitamins minerals, and water which perform a variety of other functions.
Vitamins, minerals, and water all perform a variety of other functions.
Carbohydrates, proteins, and fats all provide energy.
Each gram of carbohydrates and/or protein provides 4 calories whereas each gram of fat provides 9 calories.

8. Carbohydrates
Carbohydrates (carbs) are starches and sugars found in food and are the body’s main energy source.
3 types of carbohydrates: simple, complex, and fiber.
Simple carbohydrates are sugars, such as fructose (in fruit) and lactose (found in milk).
Complex carbohydrates, or starches, are long chains of sugars linked together.
Common sources of complex carbohydrates are grains, and grain products such as bread, pasta, beans, and root vegetable such as potatoes.

9. Carbohydrates ~ Continued
Fiber is a tough complex carbohydrate that the body cannot digest.
Fiber moves waste through your body and reduces the risk for disease.
Fiber helps you feel full.
Fruit, vegetables, whole grains, nuts, seeds, and legumes are all good sources of fiber.

10. Role of Carbohydrates
Your body breaks down carbohydrates into simple sugars called glucose.
Glucose is your body’s main energy source.
Glucose can be stored in your body and used later during periods of intense activity.

11. Proteins
Proteins are nutrients the body uses to build and maintain cells and tissue.
Your body uses about 20 amino acids that are found in foods. Your body can produce or synthesize, all but nine of them.
These 9 are called essential amino acids and your body must get these from food.

12. Proteins ~ Continued
Proteins from animal sources (meat, eggs, & dairy) are sometimes called “complete” proteins because they contain all 9 essential amino acids.
Proteins from plant sources are usually missing one or more of the 9 essential amino acids but you can get all essential amino acids by eating a variety of plant- based foods rich in protein.

13. Role of Proteins
Proteins are the basic building material for your body.
Muscles, bones, skin, and internal organs are all constructed of protein.
Other functions in the body include;
The protein, hemoglobin in your red blood cells carry oxygen in your blood.
Proteins can also function as hormones and chemicals that regulate various body systems.

14. Critique the following goal, by identifying the five parts of SMART goals. Is this goal a SMART goal?
One of the nutritional goals is to lose 10 pounds in 8 weeks by limiting sugary treats to once a week and not eating after 8 pm. In addition, I’ll walk for 45 minutes, 4 times per week at 60% of my target heart rate.

15. Critique the following goals.
1. Look to identify the five parts of a SMART goal.
2. Is this goal a SMART goal?
Goal 1
My goal is to increase my lean muscle mass. To reach my goal I’ll eat a lot of protein and do anaerobic exercise.
Goal 2
One of my fitness goals is to increase my agility. I’ll follow a specific agility workout 3 times a week for 6 weeks. My shuttle run time from the first workout will improve by 0.5 seconds by the last workout.

16. Fats
Dietary fats are composed of fatty acids, which are classified as either saturated or unsaturated.
Fatty acids that the body cannot produce are called essential fatty acids.
Fats should make up less than 10% of your total calories

17. Saturated Fats
Found mostly in animal food sources, meat and dairy products.
Few plant oils (palm, coconut, & palm kernel) also contain a lot of saturated fats.
A diet high in saturated fat will increase your risk for heart disease.
Foods that contain more saturated fat are usually solid at room temperature and are sometimes called “solid” fat.

18. Cholesterol Consuming saturated fat increases your cholesterol levels.
Cholesterol is a waxy, fatlike substance in your blood.
Cholesterol is needed to create cell walls, certain hormones, and vitamin D.
Too much cholesterol in your blood can cause a build up on the inside of your arteries, increasing your risk of heart disease.

19. Unsaturated Fats
Vegetable oils, nuts, and seeds tend to be higher amounts of unsaturated fats.
Olive oil is a healthier unsaturated fat.
Eating unsaturated fats at a moderate amount can lower your risk for heart disease.
unsaturated” fat fluid or liquid at room temperature.
Unsaturated fat are usually called oils.

20. Nutrition Reflection
On a separate sheet of paper, write your name, class period and today’s date. 11/5/18.
Rate your nutrition on a scale of Support your answer with examples of why you gave yourself this rating.
Be sure to write in complete sentences. A strong paragraph is at least five sentences in length.

21. Trans Fat
Trans fat can be made from vegetable oils through a process called hydrogenation, causing vegetable oil to harden.
Trans fat is naturally found in small amounts in some animal products such as meat, whole milk, and milk products.
Trans fat can often be found in many cakes, cookies, crackers, icings, margarines, and microwave popcorn.

22. Role of Fats Fats provide concentrated energy.
Essential fatty acids are important in brain development , blood clotting, and controlling inflammation.
Help with health of you skin and hair.
Absorb and transport fat-soluble vitamins (A, D, E, and K) through the bloodstream.