1. Nutrition Unit 5 Page 282

2. Good nutrition is essential for maintaining health and providing the energy necessary for optimal physical and mental performance. Poor nutrition is a significant risk factor in many of the leading causes of death in the U.S., including coronary heart disease, cancer,stroke and diabetes.

3. MyPlate should consist of the following 5 areas: www.choosemyplate.gov Fruits Vegetables Grains Lean Protein Dairy ( calcium)

4. www.chooseMyPlate.gov Half your plate should be ______ & _________. Make at least half your grains_____ grains. Switch to ___ free or _____ milk.

5. What does chooseMyPlate say about the Food Groups? (Use the chart) Grains- Veg’s- Fruit- Dairy- Protein- What are empty calories? How many can I have? ( according to age)

6. What are the 7 food areas in the protein Group? What are some examples of each? 1. 2. 3. 4. 5. 6. 7.

7. What are the 5 food areas in the Dairy Group??? What are some examples? 1. 2. 3. 4. 5.

8. What are the 2 categories in the grain group?? 1. 2. Explain the difference between WHOLE grains and REFINED grains.

9. What the 4 areas of the Fruit Group 1. 2. 3. 4.

10. What are the 5 areas in the Vegetable Group? 1. 2. 3. 4. 5.

11. How much physical activity do I need?? ( children & adolescents) CHILDREN AND ADOLESCENTS (6-17 years) Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally-appropriate, fun, and offer variety. What kind of physical activity do I need??

12. http://www.freedieting.com/tools/calorie_calculator. htm 1.Enter: Age Gender Weight Height Exercise level 2.Calculate Maintenance Calories= Fat loss calories= Extreme Fat Loss calories=

13. What influences what we eat and drink? Personal preference Habit (p.311) Ethnic heritage or tradition (p.319) Social interactions Learned behavior Convenience and price (p.318) Body image Nutrition (health)

14. Eating the right foods can help avoid certain diseases, prevent obesity, prevent illness, and help us recover from illness faster. Individual needs depend on : age, genetics, gender, activity level and other specific conditions.

15. The 6 Nutrients: P.283 1. Proteins (10%) – build and repair body tissues, speed up reaction in body. 50% of your body weight is made up of protein. Complete- Ex’s- Incomplete- Ex’s- Amino Acid- ___ amino acids to function properly 1gram of Protein is = to _____ Calories

16. Carbohydrates p.284 2.Carbohydrates (60%) – key source of energy maintains tissue protein, metabolizes fat and fuels the CNS. ·Complex- Ex’s ·Simple- Ex’s Glycogen- Fiber- 1 gram of carbs is = to ____ calories

17. 3. Fats P.285 - Provides energy & helps the body store vitamins. - No more than 30% of total calories should come from fat. Dietary Fat Saturated – solid at room temperature (most unhealthy) No more than 10% of calories should come from sat. fat (fried foods) Polyunsaturated- Monounsaturated - Trans-fatty Acids – 1 gram of fats is = to _______ calories

18. Fat circulating in the blood & body fat –Triglycerides (about 95% of total body fat) –Cholesterol (about 5% of body fat) High Density Lipoproteins (HDL) - Good Low Density Lipoproteins (LDL) - Bad

19. Math Formula for Project Total Fat: Fat Grams x 9= answer Answer/ total calories x100 = % Same for saturated Fat

20. P. 286 4. Vitamins – Enhance the body’s use of carbs, protein and fats. Critical in the formation of blood cells, hormones, neurotransmitters, and genetic material. Fat-Soluble – A, D, E, K ( what do they do) Water-Soluble – Vitamin C, B’s and Folic Acid

21. P. 287 5.Minerals – Vital for healthy growth of teeth and bones, helps in muscle contraction, nerve reaction and blood clotting. Macro Minerals (more than 100mg) – Calcium, Chlorine, Magnesium, Phosphorus, Potassium, Sodium and Sulfur Trace Minerals – Chromium, Copper, Fluoride, Iodine, Iron Selenium and Zinc

22. P. 289 6. Water- most important nutrient- involved with all body processes. Water carries nutrients to all body cells. Dehydration- Diuretic- 8-10 8oz glasses of water a day

23. Calorie Unit of energy produced by food and used by the body Fat = 9 calories per gram Carbs = 4 calories per gram Protein = 4 calories per gram

24. Weight Control 1 lb of body fat = 3,500 calories

25. Metabolism p.312 The rate at which food is converted into energy Basal metabolic rate (BMR)– the number of calories the body uses at rest

26. Herbal Supplements P. 288 - officially classified as FOOD not drugs. Creatine- 2 Reasons people take creatine? What organs produce creatine? What foods is it found in? Protein Supplements- Considered a DRUG not food. * Questions to ask before taking?

27. Food Labels P. 290 A food label is required by law to include the following 5 elements: 1. 2. 3. 4. 5.

28. Food Health Claims P. 291- 292 Healthy- Less- Fat Free- High- Low Fat- Fortified Food- Lean- Light- Cholesterol Free- ___ Free- Fresh-

29. 6 Dietary Guidelines P. 299 - designed to promote health, the guidelines are updated every five years. - List the 6 guidelines **Refer to Table

30. Diet & Cancer P. 303 4 Guidelines to reduce the risk of cancer- Antioxidant- Vitamins that are antioxidants- Mineral that is an antioxidant-

31. 3 Major changes to make to your diet: 3 Major Changes to make in your diet Trans Fats to oils Meats to lean meats White grains to whole grains

32. Tips to Healthy Eating 1. Don’t Skip Meals: you will tend to over eat. Eat 5-6 SMALL meals a day, this will help give you ENERGY throughout the day and it will speed up your METABOLISM over time. 2. Learn healthy ways to eat and prepare foods: Baking, broiling, grilling, boiling, steaming & stir- frying. DO NOT FRY 3. Experiment with herbs and spices: replace butter, cheese sauce, sour cream, margarine.

33. 4. Don’t consume empty calories: sugary, fatty foods, alcohol, caffeine 5. Stay Healthy: There are no good or bad foods, and all foods in MODERATION can be apart of a healthy diet. Exercise needs to be apart of your everyday routine.

34. Eating Disorders: P. 334 Anorexia Nervosa- when a person starves themselves. 15% below BMI List 6 characteristics of a person who is anorexic. 1 2 3 4 5 6 Signs that someone is anorexic-

35. P. 335 Bulimia- when a person binges and purges. ( more common) List six characteristics of a bulimic 1 2 3 4 5 6 Signs that someone is bulimic include:

36. Binge Eating & Obesity P.336 Obesity – 20% over desired body weight List 6 characteristics of a person with a binge eating disorder. 1 2 3 4 5 6