Nutrition and Your Body

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Nutrition and Your Body

• Health Education -TPI-

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Content Goal TSWBAT educate and advocate
better nutrition and increased physical activity
through demonstrating an understanding of key
concepts related to proper nutrition and
maintenance of healthy body weight.Content
Objectives TSWBAT
describe factors that influence eating behaviors and food choices. define each of the six main classes of nutrients, their functions in the body, and the sources for obtaining them. explain the health risks related to overweight, obesity, underweight, and certain disordered eating habits. summarize basic nutritional principles including the "food guide pyramid" and the 7 dietary guidelines. break down food labels and compare and contrast between multiple labels. evaluate the effectiveness and safety of fad diets point out misleading health claims and beneficial possibilities of health foods and supplements. discuss special problems related to the American lifestyle and nutrition. identify the impact of food on overall health.
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• Today
• Lifestyle or Non-Communicable diseases
• Nutrition Diet
• Sedentary
• Smoking, Alcohol
• Back Then
• Infectious or Communicable Diseases
• Environmental Conditions
• Lack of Resources

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Life Expectancy

• It would be the first time in the modern era we
  would actually see one generation experiencing a
  shorter life span than the previous generation."
• The drop will occur when the current generation
  of obese and overweight adults reaches old age,
  and will worsen when obese and overweight
  children hit middle age.

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An American Issue
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Factors Influencing Food Choices
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Why do we really eat today?

• Hunger vs. Appetite
• Hunger a natural drive to prevent starvation.
• Appetite a desire for food
• Want vs. Need
• Emotional Eating

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Combating Emotional Eating

• Learn to recognize true hunger.
• Know your triggers.
• Look elsewhere for comfort.
• Don't keep unhealthy foods around.
• Snack healthy.
• Eat a balanced diet.
• Exercise regularly and get adequate rest.

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SUPER-SIZE MEWrap-Up

• Super-Size Me assignment
• Graded Discussion
• Fast Food Analysis Webquest

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SuperSize MeGraded Discussion (Out of 5)

• 1 person at a time (Facilitator?)
• 1 Point
• Everyone speaks once (1 Freebie)
• 1 Point
• (At least) 5 subtopics related to nutrition
• 1 Point
• Time (At least 15 minutes)
• No lapse in speaking (gt15 seconds)
• 1 Point
• Side chatter (nada)
  
• 1 Point

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McDonald's to Offer Nutrition Labels
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Does the typical American utilize/understand
the Dietary Guidelines?
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Starting Simple Recommendations

• Where should your calories come from

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Calories(Unit of Energy)

• 1,600 calories is about right for many sedentary
  women and some older adults.
• 2,200 calories is about right for most children,
  teenage girls, active women, and many sedentary
  men. Women who are pregnant or breastfeeding may
  need somewhat more.
• 2,800 calories is about right for teenage boys,
  many active men, and some very active women.

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The Basics.

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Practical vs. Technical

• Should you know
• Fat grams
• Sodium
• Protein
• Calories
• Etc.
• Per day?

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The Key to Nutrition

• Nutrient Density
• High Nutrients per Caloric Content
• VERSUS Empty Calories
• The Key to proper nutrition is
• Variety
• Balance
• Moderation (What does this mean?)

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There are no good foods or bad foods

• Foods are not good nor bad
• Moderation and variety are key to enjoying all
  foods
• Anytime foods
• Sometimes foods
• Seldom foods
• Too many seldom foods and few anytime foods a
  bad diet

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10 Tips for Healthy Eating

• Eat a variety of nutrient-rich foods
• Enjoy plenty of whole grains, fruits and
  vegetables
• Maintain a healthy weight
• Eat moderate portions
• Eat smaller regular meals vs. one or two large
  meals.
• Reduce, don't eliminate certain foods
• Know your diet pitfalls.
• Make changes gradually.
• Remember, foods are not good or bad.

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Pyramids Guide Our Choices
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• Understanding proper portion sizes is an
  important part of maintaining healthy nutrition.
  But many of us really dont know how big our
  portions should be.

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Discover your own Snack Food Personality Profile

• Pick Your Favorite Snack
• 1 4
• 2 5
• 3 6

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• (1) Potato chips "Potato chip lovers are
  successful, high achievers who enjoy the rewards
  and trimmings of their successboth in business
  and in family life."
• (2) Tortilla chips "Perfectionists in regards to
  their own actions and to the community at large,
  people who crave tortilla chips are humanitarians
  who are often distressed by the inequities and
  injustices of society."
• (3) Snack crackers "Contemplative and
  thoughtful, people who prefer snack crackers base
  their decisions on logic rather than emotions."
• (4) Pretzels "Lively and energetic, pretzel fans
  seek novelty and thrive in the world of abstract
  concepts. They often lose interest in mundane,
  day-to-day routines."
• (5) Cheese curls "Formal, conscientious and
  always proper, the cheese curl lover can be
  described with one wordintegrity. They will
  always maintain moral high ground with their
  family, work and romantic partners."
• (6) Meat snacks "Gregarious and social, those
  who reach for a savory bag of pork rinds or crave
  beef jerky and other meat snacks are often the
  life of the party. They are loyal and true
  friends who can always be trusted.
• Did you notice that with this test everyone is a
  winner? Thats because the research for this
  personality test was "conducted on behalf of the
  Snack Food Association and the National Potato
  Promotion Board."

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Essential Nutrients

• Needed by the body must be present in the diet
• Nonessential- your body can manufacture from
  other nutrients in the diet
• Requirements depend on age, sex, growth status,
  body size, genetics
• Requirements influenced by conditions like
  pregnancy, breastfeeding, illnesses, drug use,
  and others

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THE BASICS. .

• Nutrients Define
• Substances in food that
• Build and repair cells.
• Regulate body processes.
• Provide energy.
• Nutrients that have Calories
• Proteins 1 Gram 4 calories
• Carbohydrates 1 Gram 4 calories
• Fats 1 Gram 9 calories

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The six Classifications of Nutrients

• Vitamins
• Minerals
• Water
• Protein
• Carbohydrates
• Fats

Starches
Cellulose
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Sources of Energy in the Diet
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Carbohydrates-4 cal/g

• Are the bodys main source of energy (FUNCTION).
• Supply fiber, and aid in digestion of fat.
• Are broken down into sugars, starches and fiber.

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Complex CarbohydratesSlow-Burning

• Are starches.
• Provide vitamins, minerals and fiber as well as
  carbohydrates.
• Include dry beans, starchy vegetables like
  potatoes, corn, and peas rice, pasta, oatmeal
  bread and cereal.

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Refined Carbs (Fast Burning)

• The calorie content of refined white flour
  actually increases about 10 because of
  everything else that has been taken out.
• An average of 66 of the B vitamins have been
  removed.
• An average of 70 of all minerals have been
  removed.
• 79 of the fiber has been removed.
• An average of 19 of the protein has been
  removed.

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What is the glycemic index?
Glycemic Index (GI)
A scale that ranks carbohydrates by how much they
raise blood glucose levels compared to a
reference food.

• Low 0 55
• Moderate 56 69
• High 70 or more

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Glycemic Index (GI) Sample Graphs
Adapted from Good Carbs Bad Carbs Reprinted
courtesy of Marlowe Company.
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Simple Sugars and an Epidemic

• Obesity
• Malnutrition
• TYPE 2 Diabetes

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Read the Nutrition Facts Label For Total Sugars
Plain Yogurt
Fruit Yogurt
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Look at the Ingredient List for Added Sugars
Plain Yogurt INGREDIENTS
CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY
PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt INGREDIENTS CULTURED GRADE
A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN
SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND
PECTIN. CONTAINS ACTIVE YOGURT AND L.
ACIDOPHILUS CULTURES
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Carbohydrates Review

• Function
• Fast Burning
• Slow Burning
• How can you tell???
• Type 1 Vs. Type 2 Diabetes
• Demo
• Article

Ave 20 males 34
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Protein-4 cal/g

• 2 major functions (working proteins structural)
• Working-enzymes, antibodies, hormones, O carriers
• Structural-tendons, ligaments, core of bone/teeth
• Supplies energy when there is not enough fat or
  carbohydrate for the body to use.

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Protein

• Composed of amino acids (building blocks).
• There are 22 amino acids
• 9 of which the body cannot manufacture
  (ESSENTIAL),
• and 13 which the body can produce
  (NON-ESSENTIAL).

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Protein

• Complete proteins contain all 9 essential amino
  acids. They are foods which come from animals.
  
• This includes steak,pork,chicken, turkey, fish,
  eggs and dairy products.

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Protein

• Incomplete proteins lack one or more of the
  essential amino acids.
• This includes pinto beans, kidney beans,split
  peas, lentils, rice, corn tortillas, peanut
  butter, and nuts.

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Protein Recommendations

• The RDA for protein is 0.8 grams per kilogram of
  body weight per day (.364 gr/lb/bw/d).1
• That's about 9 grams of protein for every 20
  pounds
• RDA levels may be inadequate and may impede
  recovery or limit muscle growth for athletes?
• Endurance athletes 1.2 to 1.4 grams per kg b/w.
• Strength and power athletes 1.4 to 1.8 grams per
  kilogram of body weight per day.

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Fats, Cooking Oils and Fatty Acids

• Fat should account for 30 or less of the
  calories consumed daily
• Saturated fats accounting for no more than 10 of
  the total fat intake.
• Function
• Maintain body temperature
• Protect body tissues and organs
• Plays an essential role in carrying the four
  fat-soluble vitamins A, D, E, and K.
• Excess calories from protein and carbohydrates
  are converted to and stored as fat. Even if you
  are eating mostly "fat free" foods, excess
  consumption will result in additional body fat.

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Fats-9 cal/g
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Animal vs. Plant Foods and Heart Disease in
Pictures--

• .Saturated
• Unsaturated

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Trans Fat

• Trans fat is a type of processed fat that does
  not occur in nature
• Also called hydrogenated or partially
  hydrogenated fat/oil
• Used in baked goods like doughnuts, breads,
  crackers, potato chips, cookies and many other
  processed food products like margarine and salad
  dressings.
• Research suggests a correlation between diets
  high in trans fats and diseases like
  atherosclerosis and coronary heart disease

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Fat the Body

• The fats can be stored in any cell in the body
  but are mostly stored beneath our skin.
• These fat tissues are called adipose tissue where
  the fat cells join together, depositing under our
  skin to make us fat.
• In women, the adipose tissue is mostly found in
  the hips, buttocks, and thighs
• while in men, it is found in the abdomen causing
  big bellies.

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Vitamins

• Major Functions
• Convert fat and carbohydrate into energy.
• Work as catalysts for chemical processes in the
  body- jump start reactions.
• Assist in the formation of tissue and bone.

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Vitamins

• Water soluble vitamins are carried in water and
  cannot be stored in your body.
• Excess water soluble vitamins are disposed of in
  the urine.

• Fat Soluble vitamins are carried in fat and can
  be stored in your body.
• It is possible to overdose on fat soluble
  vitamins.

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Vitamins(DEMO)Do you need to take a
multivitamin?
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Quiz Should you take a multivitamin?

• Eat 2 or more svgs of dairy foods? YES 3 NO 0
  
• Eat 3 or more svgs of veg each day? YES 3 NO
  0
• Eat 6 to 11 servings of grains? YES 3 NO 0
• Eat at least 2 servings of fruit? YES 3 NO 0
• Eat 2 to 3 svgs of protein-rich food? YES 3 NO
  0
• Frequently skip meals or miss out on one or more
  food groups? YES 0 NO 3
• Generally eat the same foods every day? YES 0
  NO 3
• SCORE
• 0-6 points You could use a multivitamin. 7 or
  more points Congratulations! You're a healthy
  eater.

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Review

• Carbohydrates-
• simple vs. complex
• slow vs. fast burning, Glycemic Index
• Basic Glycemic Index Understanding
• Type 1 vs. Type II Diabetes
• Proteins-amino acids, complete vs. incomplete
• Fats-Saturated vs. Unsaturated, from Saturated?
  Which promotes HD?
• Vitamins-Fat vs. water soluble, basic function
• Minerals-basic function, Name 2
• Fiber-function
• Water-function, how do you know if enough?

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Carbs Review Simple or Complex?

• Fast-Burning
• Tend to be Nutrient Dense
• Over the long run promotes Type II diabetes
• Tend to be Empty Calories
• Slow-Burning
• Candy Bar or Soda

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Minerals

• Minerals act as
• catalysts for many biological reactions within
  the body (function)
• 1-muscle response
• 2-the transmission of messages through the
  nervous system
• 3-the production of hormones
• 4-digestion, and the utilization of nutrients in
  foods.

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Fiber (Recommended 25 grams/day)

• Plant materials that are not digested completely
  by the body.
• Keeps the digestive system healthy.
• Reduces the risk of cancer and heart disease.

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Water

• Essential to life.
• Regulate body temperature
• Transports Nutrients
• Shock Absorption
• Your body is 85 water.(40-60 of body weight)
• How Much
• Source- Water, Fruits veggies, and fruit juices
• How do you know if enough?
• Homework for tomorrow

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If you were stranded on a deserted island.Which
one would you want?

• 1.Sugar, corn syrup, wheat flour, molasses,
  caramel color, licorice extract cornstarch,
  salt, artificial colors (Yellow 6), resinous
  glaze, anise oil, canaba wax,
  artificial flavors ______________________________
  ____________________________________
• Corn Syrup solids, partially hydrogenated
  vegetable oil (may contain one or more of the
  following oils coconut, cottonseed, palm, palm
  kernel, safflower, or soybean), sodium caseinate,
  mono- and diglyerides (to prevent oil
  seperation), dipotassium phosphate, artificial
  flavor, annato color
• ____________________________________________
  ______________________
• Tuna, water sufficient for processing, vegetable
  oil, dicalcium phosphate, sodium
  tripolyphosphate, tricalcium phosphate, sodium
  chloride, vitamin A, B1, B6, E, and D3
  supplements, zinc sulfate, menadione, sodium
  bisulfide, manganous sulfate, sodium nitrate,
  folic acid_______________________________________
  ___________________________

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Key Label Questions

• How many calories am I actually eating? Is that
  number low, medium, or high?
• What nutrients should I limit or get enough of
  and why?
• Whats relevant about the footnote?
• How can I tell if a DV is high or low?
• Which nutrients have no DV?

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One or Two Servings?
Single Double Serving DV Serving DV Serving
Size 1 cup (228g) 2 cups (456g) Calories 250 500
Calories from Fat 110 220 Total
Fat 12g 18 24g 36 Trans Fat 1.5g 3g Saturated
Fat 3g 15 6g 30 Cholesterol 30mg 10 60mg 20 S
odium 470mg 20 940mg 40 Total
Carbohydrate 31g 10 62g 20 Dietary Fiber 0g
0 0g 0 Sugars 5g 10g Protein
5g 10g Vitamin A 4 8 Vitamin C 2
4 Calcium 20 40 Iron 4 8
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The Footnote

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Examples of DVs versus DVs
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The Percent Daily Value

• The DV is based on 100 of the daily value
  for each nutrient.

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Whats High? Whats Low? Do You Have to
Calculate to Know?
Footnote

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The DV Does the Math for You

• Look here for highs and lows!

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Quick Guide to DV

• 5 DV or less is Low

Limit these Nutrients
Get Enough of these Nutrients
20 DV or more is High
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No Daily Value

• Trans Fat
• Sugars
• Protein

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Read the Nutrition Facts Label For Total Sugars
Plain Yogurt
Fruit Yogurt
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Reminder Look at the Ingredient List for Added
Sugars
Plain Yogurt INGREDIENTS
CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY
PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt INGREDIENTS CULTURED GRADE
A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN
SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND
PECTIN. CONTAINS ACTIVE YOGURT AND L.
ACIDOPHILUS CULTURES
What are other ways to say sugar on a food label?
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Calcium In Your Daily Diet
Calcium
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Calcium Calculation
100 DV 1,000mg calcium 30 DV 300mg
calcium one cup of milk 130 DV 1,300mg
calcium daily goal for teens
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• How many total servings are in your product
  package? __________________
• What is a serving? ______How many calories are in
  one serving? ___________
• How many total calories are from fat? ____ What
  of DV of fat? __________
• What of the calories from one serving are from
  fat? (HINT Divide total calories from fat by
  total calories from product) ____________________
  _____
• How many grams of total carbohydrates
  ____fiber______ DV Carbs_____
• Is the product refined carbohydrates, complex or
  both? ___________ How do you know?______________
  ____________________________________________
• Are there any sugars in the ingredients listing?
• How many calories from protein?_______ Total
  grams ______
• What DV of Vitamin A____ C _____ Calcium _____
  Iron _____ in product?
• So would your product be classified as nutrient
  dense, empty calories or neither?
  ______________Explain why.________________________
  __________________