Nutrition

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Nutrition Your Health
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Bell Ringer - 1

• Watch Video http//nutritionfacts.org/
• Summarize or write a shortened version of this
  video containing only the main points.

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Nutrition

• Definition of Nutrition
• The process by which the body takes in and uses
  food.
• Nutrition is one of the most important factors in
  keeping a healthy long living body.

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Nutrition

• Definition of Nutrition
• The process by which the body takes in and uses
  food.
• Nutrition is one of the most important factors in
  keeping a healthy long living body.

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3 Keys to Healthy Nutrition

• Pay attention to what you eat.
• How much you eat.
• When you eat it. (Timing of food)
• If you can control these three things your
  eating habits are off to a great start!

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3 Keys to Healthy Nutrition

• Pay attention to what you eat.
• How much you eat.
• When you eat it. (Timing of food)
• If you can control these three things your
  eating habits are off to a great start!

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Healthy Nutrition

• Definition of Calories
• A measure of energy in food in our body.
• 3,500 calories1lb of Fat
• 1,500 calories1lb of Muscle

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Healthy Nutrition

• Definition of Hunger
• An unlearned, inborn response which is a natural
  physical drive that protects you from starvation.
• Definition of Appetite
• Is a desire, rather than need, to eat.

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Activity 1

• Number Where Your Mouth Is
• Create a list of the last 10 times you have eaten
• Mark each instance with a H next to times that is
  was based on Hunger and an A for the times that
  is was based on Appetite.

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Daily Review

• Definition of Nutrition
• -process by which the body takes in and uses
  food.
• 3 Keys to Nutrition
• 1. Pay attention to what you eat.
• 2. How much you eat.
• 3. When you eat it
• What is a calorie? How many calories in 1lb of
  Fat, Muscle?
• -A measure of energy in food in our body.
• -Fat3,500 cal, Muscle1,500 cal
• What is the difference between hunger and
  appetite?
• -Hunger is need, appetite is want

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Bell Ringer - 2Textbook Sustained Silent
Reading

• Read pages
• 286-289
• Summarize or write a shortened version of this
  reading containing only the main points.

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Metabolism

• Definition of Metabolism
• The total amount of calories burned in the body
  to sustain life.
• You can also think of it as- energy that your
  body uses to stay alive.

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Metabolism
Factors That Affect Metabolism- There are many
different things that can cause the metabolism to
speed up or slow down. 1. Age- as one get older
metabolism slows down. 2. Body type- those with
more lean muscle mass have a higher metabolism.
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Metabolism

• 3. Fasting or starvation- lowers the
  metabolism.
• 4. Exercise- the more physical activity you do
  the higher your metabolism is.
• 5. 5-6 small meals a day- increases your
  metabolism.

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Metabolism Body Types

• Endomorph Big boned, soft round body. Has a
  high of body fat. Finds it hard to lose
  weight.
• Mesomoprh V or square shaped body with muscular
  characteristics. Low of body fat and finds it
  easy to lose or gain weight.
• Ectomorph Small frame, thin muscles, low of
  body fat. Finds it hard to gain weight.

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Metabolism Body Types
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Metabolism Body Types Ectomorph
Mesomoprh
Endomorph
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MetabolismThe Automobile Example

• We all start out with a certain body type.

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Metabolism The Automobile Example
Fuel Food
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Daily Review

• What does Metabolism do?
• -Burns calories in our body
• What 5 factors affect your Metabolism
• -Age, Body Type, Starvation, Exercise, of
  Meals.
• What are the 3 Body Types
• -Ectomorph, Mesomorph, Endomorph
• What are the 3 Keys to Nutrition?
• What is the definition of a Calorie?

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ARTICLE/KWLYou need a blank sheet of paper.
WHY DIETING DOES NOT WORK THE STARVATION
REPSONSE
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Bell Ringer - 3Textbook Sustained Silent
Reading

• Read pages
• 290-291
• Summarize or write a shortened version of this
  reading containing only the main points.

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6 Essential Nutrients

• 1. Carbohydrates.
• 2. Protein.
• 3. Fat.
• 4. Vitamins
• 5. Minerals
• 6. Water

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Carbohydrates

• Definition- the starches and sugars present in
  food.
• Carbs are the preferred source of energy, which
  means the body will try and use this nutrient
  first to produce energy.

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Carbohydrates

• Carbs provide 4 calories per gram.
• Ex. If an apple has 15g of carbs then it has 60
  calories from carbohydrates.
• Depending on their make up- Carbohydrates are
  classified as either Simple or Complex.

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Simple Carbohydrates

• This is a type of sugar that is added to many
  food products like pop, candy, cookies, cake,
  doughnuts, and any kind of snack food.
• These are the carbohydrates that we do not want
  to eat too much off!!!

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Complex Carbohydrates

• Found in whole grains, seeds, nuts, beans and
  potatoes.
• The body must break down complex carbohydrates
  into simple carbohydrates before it can use them
  for energy.
• These are the Carbohydrates that we Do Want to
  eat, they are very healthy for us!!!

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Carbohydrates

• The Structure of Simple Complex Carbohydrates.

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Carbohydrates

• Role of Carbohydrates
• Your body converts all carbohydrates to Glucose
  (which is a simple sugar that is the bodys main
  source of energy).
• Glucose that is not used right away is stored in
  the liver muscles as Glycogen.
• When more energy is needed Glycogen is converted
  back to Glucose.

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Carbohydrates

• Role of Carbohydrates
• It is possible to eat more carbohydrates than you
  need or you can store.
• When this happens your body converts and stores
  the excess carbohydrates as body fat.

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Carbohydrates

• Demonstration
  CHO, its use and storage in the body
• Glucose Glycogen Fat

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Daily Review

• How many calories are in 1 gram of Carbs?
• 4cal/g
• Whats the difference between simple complex
  carbs?
• complex carbs are better for you because they
  provide sustained, long-lasting energy
• What does the body convert carbs into?
• Glucose
• If you do not burn the glucose, what does it
  convert to and where is it stored?
• Glycogen, liver and muscles
• Can glycogen be converted back to glucose and
  burned?
• Yes
• If the glycogen is not burned, what is it convert
  to and stored as?
• Fat
• Whats the definition of a calorie?
• What does metabolism do?
• What body type has a high bodyfat and finds it
  hard to lose weight?
• Endomorph
• How many calories in 1lb of Fat
• 3500 cal

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Bell Ringer - 4Textbook Sustained Silent
Reading

• Read pages
• 300
• Summarize or write a shortened version of this
  reading containing only the main points.

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Fiber

• Fiber??? That sounds boringisnt that what old
  people eat?
• ActuallyFiber is Extremely Important!
• It can help a person with constipation, it will
  also reduce your risk of heart disease and can
  help a person control their diabetes.

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Fiber

• Fiber is found in many complex carbohydrates.
• Such as whole fruit vegetables, popcorn,
  nuts, whole wheat bread, brown rice, whole grain
  cereal, etc.
• You should get at least 25-30 grams of fiber a
  day.

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Standard DeviantVideo

• Carbohydrates

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ARTICLE/KWL
HIGH FIBER
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Bell Ringer - 5

• Watch Video http//nutritionfacts.org/
• Summarize or write a shortened version of this
  video containing only the main points.

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Protein

• Proteins are essential to building muscle.
• Proteins are made up of 20 Amino Acids.
• Your body can make 11 Amino Acids.
• The other 9 that your body cannot make are called
  essential amino acids, which you must get from
  foods that we eat.

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Protein

• Complete Protein
• Contain all 9 essential amino acids.
• Comes from an animal source.

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Protein

• Incomplete Protein
• Lack 1 or more of the essential amino acids.
• Come from foods of non-animal origin.

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Protein

• Eating a combination of incomplete proteins,
  Forexample Rice Beans a complete
  protein!!!

Brown Rice
Kidney Beans
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Protein

• Although Protein is not the major source of
  energy for the body, it does provide 4 calories
  per gram.
• Consuming too much protein or too little can be
  dangerous to your health.
• Examples Excess body fat, Kidney Liver
  Problems.

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Daily Review

• Protein provides ___ cal/g
• 4
• Proteins are made up of? How many?
• 20 Amino Acids
• There are 9 ________ amino acids that the body
  cannot make, thus you have to eat them.
• Essential
• ________ protein contain all 9 essential amino
  acids and come from ______ sources
• Complete/Animal
• ________protein lack 1 or more essential amino
  acids and come from ___-______ sources
• Incomplete/non-animal (plant)
• What are the 3 Keys to Nutrition?
• _______ is an unlearned inborn response which is
  a natural physical drive that protects you from
  starvation.
• Hunger
• What are ways we can boost or increase our
  metabolism?
• Exercise eat 5-6 small meals/day

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Standard DeviantVideo

• Protein

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ARTICLE/KWL
HIGH PROTEIN
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Bell Ringer - 6Textbook Sustained Silent
Reading

• Read page
• 302-305
• Summarize or write a shortened version of this
  reading containing only the main points.

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Fat
Fats or Lipids- Are a fatty substance that does
not dissolve in water. Fats provide 9 calories
per gram.
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Fat

• Thats more than twice the calories of carbs or
  protein.
• We classify fats in two groups
• 1. Saturated Fats
• 2. Unsaturated Fats

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Saturated Fats

• All fats contain hydrogen atoms.
• Saturated Fats hold all the hydrogen atoms it
  can.
• Saturated Fats are also solid at room temp.

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Unsaturated Fats

• Unsaturated Fats are missing some hydrogen atoms.
• Unsaturated Fats are liquids at room temp.
• This fat has been associated with a reduced risk
  of heart disease.

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Saturated Fats
5. Butter 6. Palm Oil 7. Coconut Oil 8. All Fried
Foods
1. Beef 2. Pork 3. Egg Yolks 4. Cheese
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Unsaturated Fats
5. Peanuts/Butter 6. Walnuts 7. Almonds
1. Olive Oil 2. Canola Oil 3. Soybean Oil 4.
Corn Oil
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Role Of Fat

• Fat has a great amount of stored energy.
• It also has other purposes such as
• 1. Transports vitamins A,D,E,K in your blood.
• 2. Improves growth healthy skin.
• 3. Adds flavor to food and satisfies hunger.

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Cholesterol

• Although fat does a number of good things for us,
  it also can hurt us.
• Cholesterol-
• Is a waxy substance that
• circulates in our blood.
• Your body uses only a small
• amount of it for important
• functions, the rest is dumped
• off to your arteries.
• Which increases the risk of heart disease.

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Standard DeviantVideo

• Fats

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Cholesterol

• Cholesterol Clip-
• http//www.healthcentral.com/animation/408/13/Hear
  t_Attack.html

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Daily Review

• Candy Bars have what type of carbohydrate?
• Simple
• Chicken is what type of protein?
• Complete
• Olive Oil is what type of fat?
• Unsaturated (good)
• Butter is what type of fat?
• Saturated (bad)

• Fat provides __ cal/g
• 9
• Two main types of fats?
• Saturated and unsaturated
• What is the role fat plays in our bodies?
• 1. A,D,E,K 2. Tissue Skin 3. Flavor
• Two types of Cholesterol
• HDLGood, LDLBad
• Too much bad cholesterol leads to?
• Heart disease

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TRANS FAT
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Bell Ringer - 7Nutrition Quiz 1

• Take 10 minutes to review your notes for the
  quiz.
• Good Luck!

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Vitamins

• Vitamins- Do Not Contain Energy
• Are compounds that help regulate many vital body
  processes, including the digestion, absorption,
  and metabolism of other nutrients.

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Vitamins

• Water Soluble
• B Complex
• C

Fat Soluble A, D, E, K
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Vitamin A

• Helps your eyes adjust to light changes and
  develops and maintains things in the body like
  the skin, bones and soft tissue.

• Liver Fish
• Squash,Carrots
• Yams, Sweet Potato
• Any Orange Vegtables
• Dark Leafy Greens

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Vitamin D

• Helps your body absorb the minerals calcium and
  phosphorous.

• Liver and Egg Yolks
• Fortified Foods
• Dairy Products
• Some Cereals
• Body Absorbs Sunlight to make its own Vitamin D.

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Vitamin E

• Acts as an antioxidant
• It is a substance that protects the body from
  damage due to a chemical reaction called
  oxidation.

• Dark leafy greens
• Vegetable Oils
• Almonds
• Sunflower Seeds

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Vitamin K

• Helps your body form blood clots so you stop
  bleeding when wounded.

• Liver
• Leafy green vegetables
• Broccoli
• Brussel Sprouts
• Green tea

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B - Complex

• B1 Thiamine
• B2 Riboflavin
• B3 Niacin
• B5 Pantothenic acid
• B6 Pyridoxine
• B7 Biotin
• B9 Folic acid
• B12- Combined Cyanocobalamins

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B Complex - Foods

• Fruit Vegetables
• Beans
• Whole Grains
• Nuts
• Meats
• Dairy

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Vitamin C Ascorbic Acid

• Aides in healing and helps the immune system
  function properly.
• Acts as an antioxidant

• Citrus foods and juices
• Broccoli
• Dark greens
• Tomatoes
• Strawberries
• Cantaloupe
• Red Peppers

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Standard DeviantVideo

• Intro to Vitamins

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Bell Ringer - 8
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Minerals

• Minerals are solid chemical compounds found in
  nature. Theyre inorganic, meaning they dont
  come from plants or animals.

Ca
Mg
K
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Minerals

• Minerals- Do Not Contain Energy
• Are substances that the body cannot manufacture
  but that are needed for forming healthy bones,
  teeth and for regulating other body processes.

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Minerals
Major Minerals
Trace Minerals

• Calcium
• Phosphorus
• Sodium
• Potassium
• Magnesium
• Chloride
• Sulfur

• Iron
• Iodine
• Fluoride
• Selenium
• Zinc
• Manganese
• Cobalt
• Copper
• Molybdenum
• Chromium

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Minerals
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Water

• Water is the most important of all the nutrients.
  
• Waters two most important jobs are to eliminate
  wastes and regulate your body temperature.

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Water

• A normal healthy individual should drink at least
  64 oz of water a day.
• That is just 8 glasses of water a day!!!
• Individuals that are involved in strenuous
  physical activity like- running, biking, playing
  sports, strength training.
• Should drink at least 96-124oz of water each day.
  (24-36oz of that coming from Gatorade, PowerAde,
  sport drinks etc.)

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Standard DeviantVideo

• Minerals and Water

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Daily Review

• What type of fat do nuts contain? Protein?
• Unsaturated/Incomplete
• What type of fat is in a cheeseburger?
• Saturated
• What type of carbohydrate is brown rice?
• Complex
• What do vitamins and minerals do?
• What is the most important nutrient? How much do
  you need daily?
• Water, minimum 64oz, active people 96oz or more
• What are the two types of vitamins?
• Water Fat Soluble

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Bell Ringer - 9Textbook Sustained Silent
Reading

• Read pages
• 314-319
• Summarize or write a shortened version of this
  reading containing only the main points.

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Dietary Guidelines For Americans

• Is a set of recommendations for healthful eating
  and active living.
• These recommendations are broken up into three
  groups known as the ABCs.
• The ABCs will help you stay fit and will ensure
  variety, balance and moderation in your food
  choices.

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Dietary Guidelines For Americans

• A Aim for Fitness
• Aim for a healthy weight and/or body fat .
• Try not to gain extreme amounts of weight or body
  fat as well as not to loose extreme amounts of
  weight or body fat. Both are very unhealthy.

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Dietary Guidelines For Americans

• A Aim for Fitness
• Be physically active each day.
• Try to become or stay physically fit by getting
  at least 30-60 min a day of physical activity
  and/or exercise.

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Dietary Guidelines For Americans

• B Build a Healthy Base
• Make your food choices carefully.
• Choose a variety of grain products, especially
  whole grains.
• Choose a variety of fruits and vegetables daily.
• Keep food safe to eat.

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Dietary Guidelines For Americans

• C Choose Sensibly
• Choosing a diet that is low in saturated fat,
  cholesterol and sugar.
• Choosing and preparing foods with less salt.
• Choosing more fruits, vegetables, whole grains
  and lean meats.

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My Plate
http//www.choosemyplate.gov/
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Standard DeviantVideo

• The Food Spectrum
• Food Geometry

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Daily Review

• The ABCs stand for?
• Aim for Fitness, Build a Base, Choose healthy
  foods
• What type of fat lowers your risk for heart
  disease?
• Unsaturated
• Carbohydrates are converted to
• Glucose
• What is the preferred source of energy?
• Carbohydrates
• Fat transports which vitamins?
• A,D,E,K
• What are the 6 nutrients?
• Carbs, Protein, Fat, Vitamins, Minerals, Water

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Bell Ringer - 10Nutrition Quiz 2

• Take 10 minutes to review your notes for the
  quiz.
• Good Luck!

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Activity 2

• Nutrition Project
• My Fitness Pal

http//www.myfitnesspal.com/
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Bell Ringer - 11Textbook Sustained Silent
Reading

• Read pages
• 306-308
• Summarize or write a shortened version of this
  reading containing only the main points.

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Healthy Eating Patterns

• Importance of Breakfast!!!
• While you sleep your body uses energy and in the
  process you have gone quite a while without any
  food.
• So you need to
• break-your-fast!!!

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Healthy Eating Patterns

• Studies show eating a nutritious breakfast
  improves mental physical performance while
  reducing fatigue later in the day. Finally it
  jump starts your metabolism.

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Healthy Eating Patterns

• Nutritious Snacks
• Not potato chips, pop, cookies, and candy bars.
  (These foods contain a lot of calories but hardly
  any nutrients.) They are loaded with sugar
  fat.
• Instead a snack could consist of whole grain
  products, fruits, and vegetables.

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Healthy Eating Patterns

• Popcorn (without the loaded butter salt)
• Apple
• 1/4 cup hummus, 3 carrot sticks
• Fiber One Bars

• Fruit Smoothie
• Sugar Free Jell-O
• Oatmeal Squares
• Pretzels
• Low fat Yogurt

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Standard DeviantVideo

• Food Spectrum
• Fruits Veggies

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Persuasive Paragraphs Take a Stand

• Persuasive Element
• Take a stand, state your opinion, MAKE YOUR POINT
• Make a counterpoint, counter argument,
  acknowledge the other side.
• SLAM it back down, restate your point!
• And support it with 2-3 details from the article.

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Bell Ringer - 12Textbook Sustained Silent
Reading

• Read pages
• 310-313
• Summarize or write a shortened version of this
  reading containing only the main points.

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Nutrition Labeling

• To eat a healthy diet, you have to know what you
  are eating, what is in the food you are eating,
  and how much of it there is.
• To find this information you can always rely on
  the Food Label.
• Which you will find on all packages/containers of
  food that are for sale.

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Label Alerts

• Stay Away or reduce
• High Fructose Corn Syrup
• Trans Fat (partially hydrogenated oils)
• Sugar
• Sodium
• Saturated Fat

• Eat a lot of
• Whole Grain
• Unsaturated Fat
• Fiber

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Daily Review

• What 3 things happen when you eat breakfast?
• Jumpstart metabolism, improve academic
  athletic performance
• Give examples of healthy snacks
• What do labels tell us?
• Whats in the food how much of it
• Give the 5 Label Alerts to Avoid
• HFCS, Trans Fat, (3 Ss) Sugar, Sodium, Sat Fat
• Give 3 Label Alerts to Eat a lot of
• Whole Grains, Unsat. Fat, Fiber

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Label Activity

• Notebook pg. 63-66
• Use example labels to answer questions.

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Bell Ringer - 13Textbook Sustained Silent
Reading

• Read pages
• 310-313
• Summarize or write a shortened version of this
  reading containing only the main points.

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The Weight/Body Fat-Calorie Connection

• Tipping the balance of the energy equation will
  result in weight loss or weight gain.
• If you take in fewer calories than you burn, you
  lose weight.
• If you take in more calories than you burn, you
  gain weight.

3,500 Calories 1LB of Fat
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The Weight/Body Fat-Calorie Connection

• Eating 500 fewer calories per day than you need
  to maintain your weight will result in the loss
  of 1 LB of body fat after one week. (500
  calories X 7 days 3,500 calories)
• Burning an additional 500 calories per day
  through physical activity instead of eating fewer
  calories would result in the same weight loss.

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Health Risks

• Being Overweight or Having a High of Body Fat
  is a serious problem and could cause health
  problems.
• 1. Excess body fat forces the heart and lungs to
  work harder and increases the risk of high blood
  pressure and high blood cholesterol.
• 2. It can also increase the risk of type 2
  diabetes, asthma, heart disease and some cancers.

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Healthy Weight/Body Fat Loss Strategies

• To prevent these health risks from happening be
  sure to
• 1. Get at least 30-60 min of anaerobic or
  aerobic activity 3-5 days/wk.
• 2. Strength Train 2-4 days/wk(the more muscle
  you have the more fat you burn)
• 3. Eat 5-6 balanced meals (including snacks)

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Healthy Weight/Body Fat Loss Strategies

• 4. Drink Plenty of Water
  (64 oz/ 8 glasses a day)
• 5. Eat a variety of low-calorie, nutrient dense
  foods (whole grain products, vegetables and
  fruits).
• 6. Stay away from the Pop, Candy, Chips and Fast
  Food!!!

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Healthy Weight Gain Strategies

• 1. Increase your calorie intake- choose foods
  high in complex carbohydrates, such as breads,
  pasta, and potatoes. Also include foods high in
  protein, such as chicken, turkey, fish, beef and
  eggs.
• 2. Eat often and take second helpings- choose
  more than the minimum number of serving from each
  food group in the food guide pyramid.

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Healthy Weight Gain Strategies

• 3. Eat nutritious snacks- snack two to three
  hours before meals to avoid spoiling your
  appetite.
• 4. Build Muscle- Strength Train.

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Daily Review

• What is body image? How is it influenced?
• The way you see your body media, parents,
  friends
• To lose weight you
• Decrease calories increase activity
• To gain weight you
• Increase calories
• What are the 6 steps to losing weight?
• 1.anaerobic exercise 2.strength training 3.5-6
  meals 4. Water 5. low-cal/nut. Dense 6. avoid
  junk
• What are the 4 steps to gaining weight?
• 1. increase cal(bigger meals) 2. Eat often 7-8
  meals 3. nut snacks 4. strength train
• What steps to losing or gaining weight are common?

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Bell Ringer - 14Textbook Sustained Silent
Reading

• Read pages
• 332-336
• Summarize or write a shortened version of this
  reading containing only the main points.

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Maintaining a Healthy Weight/Body Fat

• Body Image the way you see your body.
• It can be affected by media images (TV,
  Magazines, Music, Movies, Internet), and also by
  your family and friends.

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Fad Diets

• If you see an ad like the one shown here, think
  twice.
• Such ads are often for fad diets weight-loss
  plans that are popular for only a short time.

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Fad Diets

• These diets are often hard to stick with because
  they limit food variety.
• Some fad diets are costly because they require
  dieters to buy certain products.
• Fad diets that severely restrict the foods a
  dieter eats fail to provide the body with the
  nutrients it needs to be healthy and grow.

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Fad Diets

• Diet Pills- many diet pills work by suppressing
  appetite.
• They may cause drowsiness, anxiety, racing heart
  rate, or other serious side effects, even
  death!!!
• Once you stop taking the pills, your body cannot
  boost its own metabolism anymore, it has to rely
  on the pill!! You dont want that!!

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Fad Diets

• You dont need any special diets, or pills to
  help you lose weight/body fat and gain muscle.
• All you need to do is eat right, strength train,
  exercise and make sure you get enough sleep.
• There is no magic pill or diet!! Hard work and
  determination will lead you to your goals!

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Daily Review

• Why dont diets work long-term?
• Because they arent supposed to! Restrict food,
  lose muscle, lower metabolism, gain more weight
  back
• What tips you off that its a fad/gimmick diet?
• Why shouldnt you take diet pills or drinks?
• What are the 6 steps to losing weight safely and
  keeping it off?
• Anaerobic exercise, Strength training,
• 5- 6 meals, Water, Low-cal/nutrient dense foods,
• Avoid junk food.

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Bell Ringer - 15Nutrition Quiz 3

• Take 10 minutes to review your notes for the
  quiz.
• Good Luck!

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Video

• Forks Over Knives

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Activity Review for Test

• Nutrition Study Guide
• Binder Pgs 95-100

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REVIEW for NUTRITION TEST

• Study Guide

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Nutrition Exam
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