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

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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.
  Examples?
• Complex (starches) long chains of glucose.
• Examples?
• 4 calories per gram

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FATS

• Most concentrated form of energy.
• 9 calories per gram.
• How much fat do I need????

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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.
• Incomplete protein is missing one or more amino
  acids.
• __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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• Replacement approach. The average urine output
  for adults is 1.5 liters a day. You lose close to
  an additional liter of water a day through
  breathing, sweating and bowel movements. Food
  usually accounts for 20 percent of your total
  fluid intake, so if you consume 2 liters of water
  or other beverages a day (8 cups) along with your
  normal diet, you will typically replace the lost
  fluids.

• Dietary recommendations. The Institute of
  Medicine advises that men consume roughly 3.0
  liters (about 13 cups) of total beverages a day
  and women consume 2.2 liters (about 9 cups) of
  total beverages a day.

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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 a day
• 1 slice of bread
• ½ c rice/pasta/oatmeal
• 1 c cereal

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Vegetables

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

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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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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

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PROTEINFormerly known as Meat and Beans Group)

• Eat lean cuts, seafood, and beans.
• 5 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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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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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

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Physical Fitness

• The ability of your heart, lungs and muscles to
  work their best

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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

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• Weight Management
• Increased resistance to diseases
• Reduce chance of heart disease
• Reduce chance of injury

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BODY COMPOSITION

• Ratio of fat tissue to all other tissue (lean) in
  the body
• BMI Body Mass Index
• Can be tested a number of ways including

• Skin-Fold Test
• Underwater Test
• Bioelectrical Impedance

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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