PHYSICAL HEALTH

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PHYSICAL HEALTH
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Physical Health

• Nutrition- the process by which the body takes in
  and uses food as energy
• Calorie-unit of heat energy
• Teen Males
• Teen Females
• Adults

2500-3000
2000-2500
2000
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HELP I cant make healthy choices!!

• Need and Wants 45 types of Chips
• Family and Culture Italian Dinners on Sunday
• Friends I get to have POP here!
• Time Tick Tock Tick Tock
• Money What can 5.00 buy me?
• Advertising Fast Food Ads vs. Reality
  YouTube
• (end 3mins)

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6 Basic Nutrients

• Carbohydrates
• Fat
• Protein
• Vitamins
• Minerals
• Water

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CARBOHYDRATES

• Sugars and starches found in fruits, vegetables
  and grains.
• Simple (-ose) quick energy, dissolve easily.
• Fructose (fruit), Maltose (milk), glucose.
• Complex (starches) long chains of glucose.
• Pasta, Bagels, Oatmeal, Cereal, Bread
• 60 of your total calories should come
  from Carbohydrates
• 4 calories per gram

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FATS

• Most concentrated form of energy.
• 9 calories per gram.
• How much fat do I need????
• No more than 25 of total calories from fats
• 50-80grams

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Good, Better, Best

• Unsaturated Fats
• Vegetable, Nuts, Liquid at room temperature
• Olive Oil, Almonds, Fish Oils
• Saturated Fats
• Animal Fats, Dairy, Solid at room temperature
• Cheese, Butter, Yogurt
• Trans Fats
• Packaged Foods, Hydrogenated Vegetable Fats
• Packaged Cookies, Candy Bars, Chips

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PROTEINNutrient made up of amino acids that
build and repair body tissue and cells.

• Essential amino acids are a group of 9 amino
  acids that you MUST eatbody does not make.
• Complete protein contains all amino acids.
  ANIMAL PRODUCTS and SOY
• Incomplete protein is missing one or more amino
  acids. NUTS, SEEDS, GRAINS
• __4__ Calories per gram

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VITAMINS

• Water Soluble
• All C-red bell peppers, papayas, oranges
• All B Vitamins
• B1-Thiamine
• B2-Riboflavin
• B3-Niacin
• B5-Pantothenic acid
• B6-Pyridoxine
• B7-Biotin
• B9-Folic acid
• B12-Cyanocobalamin

• Fat Soluble
• A- liver, beef, carrots spinach
• D-cod liver oil, fish, sunlight
• E-wheat germ oil, nuts, seeds
• K-cabbage, cauliflower, spinach

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What do water soluble vitamins do?

• Help in energy production
• Helps your nervous system (B2)
• Helps resist infections (niacin)
• Helps produce red blood cells (B12)
• Helps teeth and gums, heals wounds, and fight
  infection (c)

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What do Fat Soluble Vitamins Do?

• Helps bones, teeth, skin, hair eyes, resistance
  to infections (A)
• Helps build strong bones and teeth. Helps the
  body absorb calcium (D)
• Helps form red blood cells (E)
• Needed for normal blood clotting (K)

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Minerals

• Substances found in the environment that help
  regulate body processes.
• The body WILL NOT store any minerals, they need
  to be replenished with the food we eat!

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MINERALS

• Calciumbones, teeth, heart, muscles
• Phosphorusbody energy, teeth, bones
• Magnesiumnerves and muscles, teeth, bones
• Sodium, Chloride, Potassiumwater balance
  Potassium for normal heartbeat
• Iron red blood carry O2
• Zincheal wounds, make proteins
• Fluorideprevent tooth decay

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WATER

• The most abundant and essential nutrient in the
  body.
• On average we need about 8-8oz cups of water a
  day.
• If you use the replacement approach..
• Men need about 13 cups
• Women need about 9 cups

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Deficiency

• Having too little of a substance
• Examples
• Low Iron Anemia
• Low Calcium Osteoporosis
• Low Vitamin C Scurvy

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EMPTY CALORIE

• A high calorie food/drink with little or no
  nutritional value..

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• PORTION CONTROL

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GRAINS

• Half of all grains used should be with whole
  grains
• 6oz-8oz a day
• 1 slice of bread
• ½ c rice/pasta/oatmeal
• 1 c cereal

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FRUIT

• Eat a variety of fruit. Go easy on juices
• 2 cups a day
• ½ cup fruit
• ½ cup dried fruit
• 1 cup juice

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Vegetables

• Vary the type of vegetables you eat
• 2 ½-3 cups a day
• ½ cup raw/cooked vegetables
• 2 cups leafy greens

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PROTEINFormerly known as Meat and Beans Group)

• Eat lean cuts, seafood, and beans.
• 5 ½- 6 ½ oz a day
• 2-3 oz of meat
• 1 tbsp peanut butter
• ¼ c dried beans
• 1 egg
• Strive for 8oz of seafood/ wk.

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DAIRY(Formerly known as MILK GROUP)

• Eat low-fat or fat free dairy products
• 3 cups a day
• 1 cup milk or yogurt
• 1 ½ oz of cheese
• 2 oz processed cheese
• Milk X3 Is Good for Me!

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Oils(No longer a food group)

• Fats to choose
• UNSATURATED EXAMPLES
• canola oil
• corn oil
• cottonseed oil
• olive oil
• safflower oil
• soybean oil
• sunflower oil
• Liquid at room temperature
• 5-6 tsp a day

• Fats to avoid
• SATURATED EXAMPLES
• butter
• milk fat
• beef fat (tallow, suet)
• chicken fat
• pork fat (lard)
• stick margarine
• shortening
• partially hydrogenated oil
• Solid at room temperature

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Exercise

• Adults should have at least 30 minutes a day
• Children should have 60 minutes a day
• 60-90 minutes of activity may be needed to
  prevent weight gain or to sustain weight loss

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Additives

• Substances added to food to improve nutritional
  value and/or freshness
• Preservatives Prevent spoiling
• Enriched Replaces nutrients lost during
  processing
• Fortified Vitamins and minerals are added to
  deficient products
• Orange Juice fortified with Calcium

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Added Sugar in Common Foods
SUGAR
Food Serving Size Teaspoons Of Added Sugar
Coke 12 ounce 9
Kool-Aid 8 ounce 6
Glazed Donut 1 ea 2.5
Spaghetti 1/2 cup 0
Pecan Pie 1 slice 7
Oat Bran Muffin 100-grams 2
Frozen Lemonade 1 cup 20
Vanilla Ice Cream 1/2 cup 3
Corn Flakes 1 cup (dry) lt0.5
Frosted Flakes 1 cup (dry) 4
Recommended Allowances
Daily Calories Teaspoons Of Added Sugar
1200 4
1400 4
1600 3
1800 5
2000 8
2200 9
2400 12
2600 14
2800 15
3000 18
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TAKE OUT A SHEET OF PAPER!!

• Create a list of 10 food items that you remember
  eating yesterday.
• Find people in your same color group and discuss
  the following questions
• What do you think these lists say about 1. who
  you are, 2. where you live and 3. what you care
  about?
• If, one hundred years from now, a historian or
  anthropologist was to stumble upon your lists,
  what might he or she conclude about you, your
  life and where youre from? What questions might
  he or she have?

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Poster Project

• In an unusual project, Peter Menzel and Faith
  DAlusio, a photographer and writer, traveled the
  world collecting photos and stories about what
  people eat in a day. They documented the meager
  meals of a Masai goat herder during a drought,
  the fast-food diet of an American long-haul
  trucker and an authentic feast of lamb kebabs and
  other foods set out by an Iranian bread baker.

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Poster Project Continued

• What do the ordinary details of our daily lives
  say about who we are, where were from and what
  we care about?
• How does this relate to food?
• How does this relate to what we eat?
• Lets find out!!

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Helpful Hints

• www. Choosemyplate.gov
• You can also search google for specific cup to
  ounce estimates
• 28 g 1oz
• 16 oz 1lb
• You wont be able to convert liquid volume to cup
  mass.

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Appetite Vs Hunger

• The desire to eat based on the pleasure derived
  from eating
• Learned behavior response

• The bodys response to the need for food
• The brain alerts the body when it is low on fuel

Metabolism The rate at which your body uses food
to release energy
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lose weight

• Calories IN lt Calories OUT _________
• Calorie IN gt Calories OUT ___________
• Calories IN Calories OUT__________

gain weight
maintain weight
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Anorexia Nervosa

• Anorexia is a physical and mental disorder where
  the victim experiences a rapid and constant
  weight loss through starvation and/or excessive
  exercise.

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Bulimia Nervosa

• Overeating and ridding the body of food by
  vomiting or laxatives.
• Binging and Purging
• In a single binge victims can consume up to 4000
  calories. (average per day is 2000)
• Victims may purge up to 20 times a day.
• Why? Body Image?

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FAD DIETS

• Pills, powders and restrictive diets used to lose
  weight fast.
• Unrealistic results

• Paleo Diet http//thepaleodiet.com/
• Grapefruit Diet
• Cabbage Soup Diet
• hCG Diet http//www.hcgdiet.com/
• hormone Human Choriogonadotropin
• Atkins Diet http//www.atkins.com/Homepage.aspx
• South Beach Diet
• Americans spend an estimated 42 BILLION DOLLARS
  on weight loss foods, products, and services EACH
  YEAR!!

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Physical Fitness

• The ability of your heart, lungs and muscles to
  work their best.
• Being in shape or being conditioned

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5 Elements of Fitness How physically fit are
you really??

• 1. Cardiorespiratory Endurance
• The ability of your heart, lungs and blood
  vessels to send fuel and oxygen through your body
  over a period of time.
• Run a mile.. Take a hike without tiring.

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2. Muscular Strength

• The amount of force your muscles can exert.
• You need muscular strength for many activities
  such as lifting, pushing and pulling.
• 3. Muscular Endurance
• The ability of your muscles to perform physical
  tasks over a long period of time without tiring.
• Carrying boxes up and down a flight of stairs.

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4. Flexibility

• The ability to move your body parts through their
  full range of motion.
• If you are flexible you can touch your toes
  without bending your knees or put sunscreen on
  the center of your back.
• Being flexible helps to reduce the chance of
  injury during physical activity.

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5. Body Composition

• The ratio of fat tissue to all other tissue in
  the body.
• ALSO referred to as your Body Mass Index or BMI.
• Skin-Fold Test
• Underwater Test
• Bioelectrical Impedance

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Fitness Testing

• Cardiorespiratory Endurance Test
• Step-ups for 3 minutes at a pace of 24 steps
• per min.
• Muscle Strength/Endurance Test
• Partial Curl-Ups at a pace of 1 every 3
• seconds until you can no longer maintain the
• pace. OR Push-Ups at the same pace until
• you can no longer maintain the pace.

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Fitness Scoring Chart
Step Test Partial Curl-up Push-up Sit and Reach
Male Teens (BPM) 85-95 excellent 95-105 good 105-126 fair 126 needs improvement Boys, ages 13-14 21 Boys age 1412 1514 1616 1718 Boys 1 inch
Female Teens (BPM) 85-95 excellent 95-106 good 106-126 fair 126 needs improvement Girls, ages 13-14 18 Girls Age 14-17 7 Girls 3 inches
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Benefits of Physical Activity

• Tone muscles
• Improve muscle strength
• Improve muscle endurance
• Improve flexibility
• Reduce stress
• Increase energy
• Lower blood pressure

• Improve self-concept
• Weight Management
• Increased resistance to diseases
• Reduce chance of heart disease
• Reduce chance of injury

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Aerobic Exercise

• All rhythmic activities that use large muscle
  groups for an extended period of time.
• Aerobic activities raise your heart rate and
  increase your bodys use of oxygen.
• LIST some examples of AEROBIC ACTIVITIES!!

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Anaerobic Exercise

• Activities that involve intense, short bursts of
  activities in which the muscles work so hard they
  produce energy without oxygen!!
• LIST some examples of ANAEROBIC ACTIVITIES!!!

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Exercise Guidelines

• Intensity How hard you workout
• Duration How long you workout
• Frequency How often you workout

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WORKOUT STAGES

• Warm-up
• Conditioning
• Cool-down

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Helping our futures!!Eating right and exercising
can help us avoid many health problems in the
future here are just some!

• Osteoporosis
• Asthma
• Heart Attacks
• Stroke
• Certain types of cancer

• Diabetes
• High Blood Pressure
• High Cholesterol
• Obesity
• Heart Disease
• Stress issues