Nutrition

1
Nutrition

• Making
• Healthy Choices

2
Why Should You Care??

• In the past 30 years, the prevalence of
  overweight and obesity has increased sharply for
  children. (CDC , 2007)
• 5.0 to 13.9 aged 25
• 6.5 to 18.8 aged 611
• 5.0 to 17.4 aged 1219
• At risk for
• Heart disease
• High blood pressure
• Diabetes
• Arthritis-related disabilities
• Cancer
• Osteoporosis (CDC, 2007)

• Coronary heart disease - 1 cause of death in the
  United States.
• (American Heart Association, 2008)
• The estimated total cost of obesity in the United
  States in 2000 was about 117 billion. (CDC,
  2007)

3
Why Should You Care?

• The choices you make as a teenager could create
  habits for the rest of your life.
• Lowering your risk of developing other health
  conditions that threaten your life as you age.

• Eating a variety of healthful foods can avoid
  unhealthful weight gain and diseases such as
  type 2 diabetes.
• Eating healthy can provide a better quality of
  life.

4
Nutrition
5
Nutrition

• The process by which you consume and use food.

6
Nutrient

• A substance in food that helps with body process.
• Six Nutrients
• Functions
• Source

7
Calories

• Energy is measured in calories.
• A unit of energy produced by food is a calorie.
• One pound of fat is equal to about 3500 calories.
• 1gram of Protein 4 calories
• 1gram of Carbohydrates 4 calories
• 1gram of Fat 9 calories

8
Balance food calories with physical activity
level
10 pounds weight gain per year
100 extra calories per day
9
Proteins Energy

• This nutrient is needed for growth, and to build
  and repair body tissues.
• Excess protein is burned as energy or stored as
  fat.
• Two types of Proteins
• Complete Incomplete
• Complete Protein A protein that contains all the
  essential amino acids.
• Sources meat, fish, poultry,
• milk, yogurt, eggs.

10
Amino Acids

• Amino Acids are building blocks that make up
  proteins.
• Your body needs 20 amino acids to function
  properly.
• Your body can produce only 11 of these amino
  acids.
• The 9 amino acids the body cannot produce are
  essential amino acids.

11
Proteins

• Incomplete Proteins are proteins that come plant
  sources that do not contain all of the essential
  amino acids.
• Three Categories
• 1. Grains whole grains, pastas corn.
• 2. Legumes dried beans, peas lentils.
• 3. Nuts/ Seeds
• Soybeans are the only plant food that provide all
  9 essential Amino Acids.

12
Carbohydrates Energy

• Main source of energy.
• Excess carbohydrates are stored as fat.
• Two types of Carbohydrates
• Complex Slow rate of energy.
• Sources bread, pasta, vegetables
• Simple Sugars that enter the bloodstream rapidly
  and provide quick energy.
• Sources fruits, honey, milk,
• processed sugar

13
Fiber

• Part of grains and plant foods that cannot be
  digested is called fiber (aka Roughage)
• Two types of fiber Soluble Insoluble
• Soluble Fiber reduces cholesterol.
• Sources oatmeal, beans barley
• Insoluble Fiber helps the digestive tract which
  helps prevent constipation other intestinal
  problems by binding with water.
• Sources wheat, leafy vegetables fruits

14
Lipids / Fats Energy

• Help the body store and use vitamins and provide
  energy.
• Help surrounds and cushions internal organs.
• Provide taste and texture
• Help maintain body heat, maintain an energy
  reserve and build brain cells and nerve tissues.

15
Lipids / Fats

• Types of Fat Saturated Unsaturated
• Saturated fat Fat found in dairy products, solid
  vegetable fat and meat and poultry.
• Solid at room temperature
• Contribute to the level of cholesterol
• Cholesterol is fat like substance made by the
  body and found in certain food (dietary
  cholesterol).

16
Lipids / Fats
17
LDL Low-density lipoprotein

• Bad form
• Deposits cholesterol on the walls of blood
  vessels
• Low fat diets lower LDL

18
HDL High-density lipoprotein

• Good form
• Removes cholesterol from cells
• Brings to liver and intestines to be recycled or
  eliminated
• Exercise raises HDL

19
Lipids / Fats

• Unsaturated comes from plant products and fish.
• Usually liquid at room temperature.
• Two types of unsaturated fat
• Polyunsaturated fat Monounsaturated fat
• Poly Sunflower, Corn Soybean oils.
• Mono Olive Canola oils.

20
Lipids / Fats

• Trans-fatty acids
• Are formed when vegetable oils are processed into
  solid fats, such as margarine or shortening.
• Hydrogenation
• Increases shelf life
• Less greasy
• Cookies, crackers, snack foods
• What to look for partially hydrogenated
  vegetable oil or vegetable shortening

21
Vitamins

• Nutrients that help the body use carbs, proteins
  and fats.
• Provide no energy to body directly, but help
  unleash energy stored in carbs, proteins and fats.

22
Vitamins

• Two types of vitamins Fat-soluble /
  Water-soluble
• Fat-soluble vitamin a vitamin that dissolves in
  fat and can be stored in the body.
• 4 fat-soluble vitamins A, D, E and K.
• Water-soluble vitamin a vitamin that dissolves
  in water and cannot be stored by the body in
  significant amounts.
• Vitamins C and B complex

23
Minerals

• Nutrients that regulates many chemical reactions
  in the body.
• Two types of Minerals Macro / Trace
• Macro Required in amounts greater than 100mg.
• Examples Calcium, Sodium, Magnesium, Potassium
• Trace Required in very small amounts.
• Examples Iron, Zinc

24
Water

• This nutrient is involved with all body
  processes.
• Makes up the basic part of the blood
• Helps with waste removal
• Regulates body temperature and cushions the
  spinal cord and joints.

25
Water

• Water makes up more than 60 of body mass.
• Help carry nutrients to all body cells and waste
  products from the cells to the kidneys.
• Leaves the body in the form of perspiration or
  urine.
• The body can only go without water for about 3
  days.

26
Water

• Dehydration is caused by a lack of water intake,
  a dry environment, fever, vomiting or diarrhea.
• Common signs Fatigue, dry mouth, dizziness.
• Drink an adequate amount of water a day
• have a water bottle (1liter ?)
• eating water-rich fruits and vegetables
• taking drinks from the water fountain

27
Nutrition
28
Nutritional Facts
29
Nutritional Facts

• How many servings are
• in this package?
•  
• If the entire package was eaten
• how much carbohydrates would
• this food provide? 
•  
• The Percent Daily Values on food
• labels are based on
• a diet of _______ per day.

30
5 FOOD GROUPS
31
History of USDAs Food Guidance
Food for Young Children
1992
1916
1940s
1970s
2005
1950s-1960s
32
Body Composition
33
WHAT IS Body Composition

• Body Composition The of body fat to lean body
  mass in the body.
• Percent Body Fat Another term for body
  composition.
• Hydrostatic Weighing A scientific method for
  determining body composition that uses the
  principal of water displacement the difference
  between body weight measured on land and in a
  tank of water.

34
Three Body Types

• Ectomorph Body type is characterized as low
  percentage of body fat, small bone size and small
  amount of muscle mass and size.
• Mesomorph Body type is characterized as low to
  medium percentage of body fat, medium to large
  bone size and large amount of muscle mass and
  size.
• Endomorph Body type is characterized as high
  percentage of body fat, large bone size and small
  amount of muscle mass and size.

35
Three Body Types
Ectomorph
Mesomorph
Endomorph
36
Why is Body Composition Important

• Your body is made up of water, fats, proteins,
  carbohydrates and various vitamins and minerals.
  If you have too much fat  especially if a lot of
  it is at your waist  you're at higher risk for
  such health problems as high blood pressure, high
  blood cholesterol and diabetes. That increases
  your risk for heart disease and stroke.

37
How To Measure Body Composition

• To calculate your exact BMI multiply weight
• (150lbs in pounds) by 703105450
• divide by your height in inches (58) 68
  1550.7
• then divide again by your height in inches.
  22.8 BMI

38
Eating Disorders

• A mental disorder in which a person has a
  compelling need to starve, to binge, or to binge
  and purge.
• Binge Eating Disorder
• An eating disorder in which a person cannot
  control eating and eats excessively.

39
Anorexia

• A life-threatening eating disorder in which a
  person starves himself or herself and weighs 15
  or more below desirable weight.

40
Anorexia

• Weight loss because of too much dieting.
• Too much exercise.
• Tiredness and low energy.
• Obsession with food, calories, recipes,
  complaining of being "too fat", even when thin.
• Guilt or shame about eating.
• Depression, irritability, mood swings.
• Signs of vomiting, laxative abuse, diet pills
  irregular menstruation.

41
Bulimia

• An eating disorder in which a person binges and
  purges.

42
Steroids
For Guys For Girls

Baldness Development of breasts Painful erections Shrinkage of testicles Loss of function of testicles Growth of facial and body hair Deepened voice Breast reduction
43
Steroids

• Signs of Steroids
• Mood swings
• calm one minute, total rage the next
• Acne on back
• Violent, combative behavior
• towards friends and family