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Nutrition

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Title: Nutrition


1
Nutrition
High school students are increasingly in control
over the decisions that influence your health and
wellness, and the behaviors you learn throughout
your childhood and young adulthood will carry on
into your adult lives. Teens who are overweight
or obese are more likely to be overweight and
obese as adults, putting them at risk for chronic
diseases such as hypertension, heart disease, and
diabetes. While the decision to choose a
healthy lifestyle is ultimately up to the
individual, this unit will provide you with the
information you need to make knowledgeable and
responsible choices.
2
The Problem
  • About half of all American adults117 million
    individualshave one or more preventable, chronic
    diseases that are related to poor quality dietary
    patterns and physical inactivity, including
    cardiovascular disease, hypertension, type 2
    diabetes and diet-related cancers.
  • More than two-thirds of adults and nearly
    one-third of children and youth are overweight or
    obese, further exacerbating poor health profiles
    and increasing risks for chronic diseases.
  • On average, the U.S. diet is low in vegetables,
    fruit, and whole grains, and high in sodium,
    calories, saturated fat, refined grains, and
    added sugars. Under consumption of the essential
    nutrients vitamin D, calcium, potassium, and
    fiber are public health concerns for the majority
    of the U.S. population, and iron intake is of
    concern among adolescents and premenopausal
    females.

3
Nutrition
  • Study of what people eat and of eating habits and
    how these affect their health

4
The Foods You Choose
  • How do these factors influence your decisions?
  • Personal Preferences
  • Cultural Background
  • Time and Convenience
  • Friends
  • The Media
  • Complete Personal Inventory Food Choices

5
Nutrients
  • Nutrients are substances that the body needs to
    regulate bodily functions, promote growth, repair
    body tissues, and obtain energy.

6
6 NUTRIENTS!!!!
  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Water

7
Energy Nutrients
  • Why do we need energy?
  • Your body needs energy for everything you do
    running, playing an instrument, even sleeping.
  • You need energy to maintain your body temperature
    and keep your heart beating
  • Energy nutrients provide calories
  • Energy nutrients include carbohydrates, proteins
    and fats in the form of calories.
  • Calorie unit for the amount of energy released
    when nutrients are broken down

8
Energy Nutrients Carbohydrates
  • Two Types
  • Simple Refined Grains
  • Complex Whole Grains

9
Simple CarbohydratesRefined Grains
  • Refined grains have been milled, a process that
    removes the bran and germ.
  • This is done to give grains a finer texture and
    improve their shelf life, but it also removes
    dietary fiber, iron, and many B vitamins. 
  • Examples Sugars that naturally occur in
    fruits, vegetables and milk, white flour,
    de-germed cornmeal, white bread, and white rice
  • Added sugars to manufactured foods such as
    cookies, candies, soft drinks

10
Complex Carbohydrates Whole Grains
  • Contain the entire grain kernel
  • ? the bran, germ, and endosperm
  • Complex carbohydrates take longer for your body
    to metabolize than simple carbohydrates
  • Two Types Starches Fiber
  • Starches found in plant foods, such as potatoes,
    grains, brown rice, oatmeal, corn, and wheat
    products

11
Complex Carbohydrates
  • Fiber a type of complex carbohydrate that cannot
    be broken down by the body so it passes through
    your body without being digested (25 mg per
    day)
  • Benefits of a high fiber diet include
  • Helps prevent constipation
  • May reduce risk of colon cancer
  • May help prevent heart disease
  • Fiber is found in whole grain breads and cereals,
    vegetables, fruits, nuts, beans and seeds

12
Fats
  • Fats supply your body with energy, form your
    cells, maintain body temperature, and protect
    your nerves.
  • Two Types
  • Saturated and Unsaturated

13
Fats
  • Unsaturated Fat aka Good Fat
  • Important for cardiovascular health can help
    fight heart disease
  • Found in plant products
  • Monounsaturated Polyunsaturated fats (oils)
  • Saturated Fats aka Bad Fat
  • Too much can lead to cardiovascular disease
  • Solid at room temperature
  • Found in animal fats, lard, and dairy products

14
Proteins
  • Proteins most important function is their role in
    the growth and repair of your bodys tissues
  • All foods made from meat, poultry, seafood, beans
    and peas, eggs, processed soy products, nuts, and
    seeds are considered part of the Protein Foods
    Group. Beans and peas are also part of the
    Vegetable Group. Milk is also part of the Dairy
    group.

15
Proteins
  • Proteins are made up of amino acids
  • There are 20 different amino acids 9 are
    essential, meaning you must get them in your
    diet, the other 11 your body can manufacture from
    your diet
  • Complete Proteins contain all 9 essential amino
    acids
  • Meats fish
  • Incomplete Proteins Lacks 1 or more of the
    essential amino acids
  • Plant sources, such as beans

16
Vegetarian, Vegan Protein
  • Someone who does not eat meat, poultry, fish,
    eggs or dairy products
  • Foods that are a good source of protein
  • Green peas, quinoa, nuts and nut butter, beans,
    chickpeas, tempeh and tofu (soybeans), edamame,
    leafy greens, hemp, chia seeds, seeds, seitan,
    and non-dairy milk
  •  

17
  • Milk is a good source of calcium, vitamin D, and
    riboflavin. Dairy products CAN be good sources of
    Proteins
  • Foods made from milk that have little to no
    calcium, such as cream cheese, cream, and butter,
    are not. Calcium-fortified soymilk (soy beverage)
    is also part of the Dairy Group. 
  • Try to choose milk group choices that are
  • fat-free
  • low-fat

18
Lactose Intolerance
  • the inability of adults to digest lactose, a
    sugar found in milk, and to a lesser extent dairy
    products, causing side effects.
  • Foods to avoid
  • Milk, yogurt, cheese, calcium-fortified cereals
  • How can they get calcium?
  • Lactose-free milk, hard cheeses, dark leafy
    greens, almonds

19
Gluten Free Celiac Disease
  • an autoimmune disorder of the small intestine
    that occurs in genetically predisposed people of
    all ages
  • Symptoms include pain and discomfort in the
    digestive tract, chronic constipation
    and diarrhea, failure to thrive (in
    children), anemia, and fatigue
  • 1 in 100 people suffer from this disease.

20
Journal Article Question
  • Read the Seventeen article Secret reasons youre
    struggling with your weight.
  • When finished, answer the following questions
  • What information did the article give you about
    the following topics? Are any of these relevant
    to your nutrition or life?
  • Not enough sleep
  • Skipping breakfast
  • Portion sizes
  • Eating while distracted
  • Stress
  • Liquid calories

21
Vitamins
  • Vitamins do not provide energy, but they help
    with various processes and chemical reactions in
    the body
  • Fat-soluble vitamins dissolve in fat
  • Vitamins A, D, E, K
  • Occur in vegetable oils, liver, eggs and certain
    vegetables
  • Can be stored by the body in fat

22
Vitamins
  • Water-soluble vitamins dissolve in water
  • Vitamin C and all B vitamins
  • Occur in fruits, vegetables and other sources
  • Can not be stored by the body, therefore it is
    important to eat foods that supply them every day
  • Antioxidants Help protect healthy cells from the
    damage caused by normal aging processes and
    certain cancers
  • Vitamin C E are most powerful antioxidants
  • Blue Berries, broccoli, tomatoes, whole grains,
    seeds, nuts and peanut butter

23
Minerals
Flax seed contains phosphorus
  • Minerals do not provide energy, but they perform
    a wide variety of functions within your body and
    are essential for good health
  • Significant amounts Calcium, sodium, potassium,
    magnesium, phosphorus, chlorine and sulfur are
    need in significant amounts
  • Trace amounts Iron, fluorine, iodine, copper,
    and zinc

24
Minerals
  • Calcium
  • Function helps build and maintain bones teeth
  • Source milk, dark leafy greens, legumes (peas,
    peas, beans, lentils, soy, peanuts)
  • Potassium
  • Function helps maintain water balance and make
    protein
  • Source vegetables, fruits, meat, poultry and
    fish
  • Iron
  • Function necessary for healthy red blood cells
  • Source red meat, seafood, legumes, fortified
    cereals
  • Sodium
  • Function helps maintain water balance, heart and
    nerve function
  • Source table salt, processed foods, soy sauce

25
Water
  • About 65 of your body weight is water
  • Water does not provide energy, but is essential
    for all life processes, including energy
    production
  • Water is also important because
  • Makes up a basic part of blood
  • Helps with waste removal
  • Regulates body temperature
  • Cushions spinal cord and joints

26
Water
  • Females, 14-18 years old need at least 10- 8
    ounce cups of water
  • Males, 14-18 years old need at least 14- 8 ounce
    cups of water
  • Water can be consumed in fruits, vegetables,
    juices

27
Water
  • Dehydration a serious reduction in bodys water
    content
  • Symptoms weakness, rapid breathing, a weak heart
    beat
  • Drinks that contain caffeine-coffee, tea and
    soda- contribute to the amount of water your body
    excretes, so avoid these beverages

28
Get the Most Nutrition Out of those Calories!!!
  • Choose foods that are nutrient dense!
  • Nutrient-dense foods contain lots of vitamins and
    minerals relative to the number of calories
  • Nutrient-dense foods are low in saturated fat,
    trans fat, added sugar, and salt
  • Examples lean meats, fish, poultry, legumes
  • (peas, peas, beans, lentils, soy,
    peanuts)

29
ChooseMyPlate.gov
  • Choose My Plate is based on an individuals age,
    sex, and activity level

30
The overall body of evidence examined by the 2015
Dietary Guidelines Advisory Committee identifies
that a healthy dietary pattern is
  • HIGHER IN
  • vegetables (without added salt or fat)
  • fruits (without added sugars)
  • whole grains
  • low- or non-fat dairy
  • seafood
  • legumes
  • nuts
  • LOWER IN
  • red and processed meats
  • sugar-sweetened foods drinks
  • refined grains
  • MODERATE IN
  • alcohol (among adults)

31
  • Physical activity simply means to move the body
    so it uses energy.
  • For health benefits, physical activity should be
    moderate to vigorous for at least
  • 60 minutes a day.
  • ADULTS
  • 18 to 64 years-- should do at least 2 hours and
    30 minutes each week of aerobic physical activity
    at a moderate level OR 1 hour and 15 minutes each
    week of aerobic physical activity at a vigorous
    level. Being active 5 or more hours each week can
    provide even more health benefits. Spreading
    aerobic activity out over at least 3 days a week
    is best. Also, each activity should be done for
    at least 10 minutes at a time. Adults should also
    do strengthening activities, like push-ups,
    sit-ups and lifting weights, at least 2 days a
    week.
  • CHILDREN AND ADOLESCENTS
  • 6-17 years -- should do 60 minutes or more of
    physical activity each day. Most of the 60
    minutes should be either moderate- or vigorous
    intensity aerobic physical activity, and should
    include vigorous-intensity physical activity at
    least 3 days a week. As part of their 60 or more
    minutes of daily physical activity, children and
    adolescents should include muscle-strengthening
    activities, like climbing, at least 3 days a week
    and bone-strengthening activities, like jumping,
    at least 3 days a week.

32
Physical Activities
  • Moderate
  • walking briskly
  • hiking
  • gardening
  • dancing
  • golfing
  • bicycling
  • weight training
  • Vigorous
  • running
  • swimming
  • aerobics
  • competitive basketball
  • walking fast
  • weight lifting

33
Healthy Mealtimes
  • What is your favorite meal of the day?
  • What type of beverages do you usually drink with
    your meals?
  • How much time do you spend eating each meal?
  • Who do you usually eat your meals with?
  • Where do you usually eat your meals?

34
Reading a Food Label
  • Food Label
  • Panel of nutrition information required on all
    processed foods regulated by the Food and Drug
    Administration
  • Nutrition Facts
  • Title of information panel
  • that is required on processed foods

35
Serving Size
  • Serving Size is the listing of food that is
    considered a serving
  • Provided in familiar units, such as cups or
    pieces, followed by the metric amount, e.g., the
    number of grams
  • Serving per container listing of number of
    servings in container or package

36
Calories
  • Calories number of calories in 1 serving
  • Calories provide a measure of how much energy you
    get from a serving of the food.
  • The General Guide to Calories provides a general
    reference for calories when you look at a
    Nutrition Facts label. This guide is based on a
    2,000 calorie diet.

37
Look at Fat, Cholesterol, Sodium per serving
  • Daily Value Based on 2000 calorie diet
  • Eating too much fat, saturated fat, trans fat,
    cholesterol, or sodium may increase your risk of
    certain chronic diseases, like heart disease,
    some cancers, or high blood pressure.

38
Daily Value
  • Daily Values
  • 5 or less is LOW
  • 20 or more is HIGH
  • Ex
  • Cholesterol
  • Low in lt 5 DV
  • High in gt 20 DV

39
Fiber, Vitamins, Minerals
  • Dietary Fiber Aim for 25g/day
  • Vitamins and Minerals Aim for 100 of DV through
    a wide variety of foods
  • Sodium no more than 2,400 mg per day

40
Food Labels
  • Ingredients listing list of ingredients in a
    food.
  • The ingredients are listed in order of quantity
    in food, the most to least.

41
  • Food additives substances intentionally added to
    food
  • Enriched food nutrients lost during processing
    are added back into food
  • Most refined grains are enriched. This means
    certain B vitamins (thiamin, riboflavin, niacin,
    folic acid) and iron are added back after
    processing.
  • Fiber is not added back to enriched grains.

42
Food Labels Nutrient and Health Claims
  • Free
  • Fat free contains less than 0.5 g fat
  • Sugar free contains less than 0.5 g sugars
  • Low in
  • Low in calories contains less than 40 calories
  • Low in sodium contains less than 140 mg of
    sodium
  • Sodium no more than 2,400 mg per day
  • Low in Fat contains less than 3 grams of fat per
    serving
  • High in
  • High in Vitamin C one serving provides 20 or
    more of the DV of vitamin C

43
Food LabelsNutrient and Health Claims
  • Light
  • Contains 50 less fat or at least 1/3 fewer
    calories than regular version of product
  • Excellent source of
  • Excellent source of calcium one serving provides
    20 or more of the DV for calcium
  • May reduce your risk of heart disease
  • Can appear on fiber containing grain products,
    fruits, and vegetables that are also low in
    saturated fats and cholesterol

44
Food Labels Wks
  • 5 Page 222
  • low fat contain 3 grams or less of fat per
    serving
  • 8 Page 203-204
  • 207
  • Sodium no more than 2,400 mg per day (compare
    with your product type?)
  • Cholesterol
  • Low in lt 5 DV
  • High in gt 20 DV

45
Handle Food Safely
  • Prevent food-borne illnesses by following these
    steps
  • Keep your hands and surfaces that come in contact
    with food clean
  • Separate raw and cooked foods while preparing or
    storing them
  • Cook meat, poultry, and fish to safe internal
    temperatures
  • If food is perishable, chill it right away
  • Thaw foods in the refrigerator, not on the counter

46
Using the Food Guidelines For Each Meal
  • Breakfast choose whole-grain cereals, fiber,
    protein, yogurt, eggs.
  • Limit sugar/salt --pastries and bacon
  • Lunch focus on whole grains, proteins, whole
    fruit, and whole vegetables. Use mustard or
    ketchup instead of mayo. Try low-fat cheese on
    pizza. Limit processed meats.
  • Dinner Trim excess fat from meats. Instead of
    fried meats or fish, try them grilled. Choose
    low-fat dressing, Limit processed foods

47
Using the Food Guidelines Snacks
  • Choose foods with high nutrient density
  • Try satisfying your sweet tooth with fruit
    instead of cookies
  • Make a whole-grain bagel, not a donut
  • your after-school treat
  • When you go to the movies, choose unbuttered
    popcorn
  • Try whole/clean snacks, not processed snacks

48
Using the Food Guidelines Eating Out
  • Substitute water or milk, for fruit juice, sodas
    shakes
  • Select the salad bar or broth-based soups in
    place of fries or onion rings, but go easy on the
    dressings, cheese, bacon bits, and croutons
  • Choose a items that are grilled, steamed or
    broiled not fried
  • Ask your server to put half of your meal in a
    to-go container at the beginning of your meal

49
Journal Questions
  • Read the Current Health 2 article The Truth
    about Weight.
  • Answer the following questions in your journal
  • Is obesity a problem for individuals or society?
    Why? (Use information from the article to
    support your answer.)
  • Besides physical health, what other effects can
    obesity have on a persons life? How can someone
    deal with those things in a healthy way?

50
How Much Do I Need???
  • Amounts of essential nutrients varies for all
    humans
  • Our needs are based on
  • Age
  • Sex
  • Growth Status
  • Body Size
  • Genetic Traits
  • Presence of Condition
  • Examples
  • Pregnancy
  • Breast feeding
  • Illnesses
  • Drug Use
  • Exposure of Environmental Contaminants

51
Malnutrition and Diseases
  • Means poor nutrition
  • Improper, insufficient or over-nutrition
  • Lack of sufficient nutrients to maintain healthy
    body functions
  • Lack of calories, protein, vitamins, or trace
    minerals

52
What are some health risks associated with a poor
diet?
  • Cancer
  • Heart Disease
  • Obesity
  • Diabetes Hypoglycemia
  • Osteoporosis

53
Diet Cancer
  • To reduce the risk of developing cancer, practice
    the following dietary guidelines
  • Avoid Obesity
  • Eat several servings and a variety of fruits and
    vegetables each day
  • Eat fiber-rich foods, such as whole grain
    cereals, legumes, vegetables and fruits
  • Limit saturated fat intake
  • Limit consumption of foods that are smoked or
    salted
  • Do not drink alcohol as a teenager

54
Diet Cardiovascular Disease
  • Limit saturated fat intake and foods high in
    cholesterol
  • Increase your intake of foods and drinks that
    contain antioxidants
  • Limit your intake of sodium
  • Body only needs 2,400 mg/day

55
Diet Obesity
  • Body weight that is 20 percent or more than
    desirable body weight
  • Availability of inexpensive, energy dense, and
    nutrient poor foods has contributed to the rising
    numbers of obese children, teenagers and adults
  • Problems associated with obesity
  • skeletal problems
  • increase in heart rate and blood pressure
  • increased risk of developing cardiovascular
    diseases, diabetes, and certain types of cancer

56
Diabetes
  • Diabetes a disease in which the body produces
    little or no insulin
  • Insulin a hormone that regulates the blood sugar
    level.
  • Type 1 Insulin dependent, usually affects
    younger people
  • Type 2 Non-insulin dependent, usually affects
    older people, treated with diet and exercise
  • Symptoms feeling unwell, tired, excessive
    thirst, frequent urination

57
Hypoglycemia
  • a condition in which the pancreas produces too
    much insulin, causing the blood sugar level to be
    low
  • Not from diet exercise. A person is born with
    this condition (genetic).
  • Symptoms
  • Double Vision or blurry vision
  • Fast or pounding heartbeat
  • Feeling cranky or acting aggressive
  • Feeling nervous
  • Headache
  • Hunger
  • Shaking or trembling
  • Sleeping trouble
  • Sweating
  • Tingling or numbness of the skin
  • Tiredness or weakness
  • Unclear thinking

58
Diet Osteoporosis
  • Osteoporosis
  • a decrease in the bone density
  • Females are 10x more likely to have severe
    osteoporosis than are men
  • Deficiency in calcium, increases the risk for
    osteoporosis

59
Nutrition your health
  • Think of your body as a machine
  • Lifestyle exerts the strongest overall influence
    on health and longevity
  • Behaviors that constitute our lifestyle diet,
    smoking, illicit drugs, excessive drinking, level
    of physical activity, psychological stress and
    sleep
  • WE CAN CONTROL ALL OF THE ABOVE

60
Journal read Reasons Struggling with
WeightWhat does the Article Give Advice/Info
on About?
  • Liquid Calories?
  • Stress?
  • Portion Sizes?
  • Coping with Emotions?
  • Skipping Breakfast?

61
Media influences on our food choices
  • How does the media influence your food choices?
    What types of advertisements do they use to
    persuade you to buy their products?

62
How many logos do you know?
63
Fill in the ________.
  • 1. Im _____ it.
  • 2. Melt in your ____ not in your ______.
  • 3. Does a ____ ______.
  • 4. We do ______ right
  • 5. Better ______ better pizza
  • 6. Think _____ the bun.
  • 7. Kids_________, mother ______.
  • 8. Betcha you cant eat just ____
  • 9. Make _____ Yours
  • 10.Not to heavy, not to lite, its just ______.

64
Fill in the BLANK
  1. Im Lovin it
    -McDonalds
  2. Melt in your Mouth not in your Hand -M and Ms
  3. Does a Body Good -Milk
  4. We do Chicken right -KFC
  5. Better Ingredients better pizza -Papa Johns
  6. Think Outside the bun -Taco Bell
  7. Kids Tested, mother Approved -KIXX
  8. Betcha you cant eat just One -Lays
  9. Make Herrs Yours -Herrs
    Potato Chips
  10. Not to heavy, not to lite, its just Right
    -Kelloggs
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