FOR LIFE

1
CHAPTER 7

• FOR LIFE

2
THE OLD FOOD GUIDE PYRAMID
3
THE NEW FOOD GUIDE PYRAMID
4
One Size Does Not Fit All!

• USDA created 12 pyramids for 12 calorie levels,
  from 1,000 to 3,200.
• Calorie levels are based on
• Gender
• Age
• Activity

4
5
Anatomy of MyPyramid

• ACTIVITY
• Represented by the steps and the person climbing
  them.

5
6
SIX CLASSES OF NUTRIENTS

• CARBOHYDRATES
• FATS
• PROTEINS
• VITAMINS
• MINERALS
• WATER

7
CHAPTER 7.1 KEY TERMS

• NUTRITION- THE SCIENCE OF FOOD AND THE WAYS IN
  WHICH THE BODY USES IT
• NUTRIENTS- A SUBSTANCE IN FOOD THAT PROVIDES
  ENERGY OR HELPS FORM BODY TISSUES AND THAT IS
  NECESSARY FOR LIFE AND GROWTH
• CARBOHYDRATES- A CLASS OF ENERGY-GIVING
  NUTRIENTS THAT INCLUDES SUGARS, STARCHES, AND
  FIBER
• FATS- A CLASS OF ENERGY-GIVING NUTRIENTS ALSO
  THE MAIN SOURCE OF ENERGY STORAGE IN THE BODY
• PROTEINS- A CLASS OF NUTRIENTS THAT ARE MADE UP
  OF AMINO ACIDS, WHICH ARE NEEDED TO BUILD AND
  REPAIR BODY STRUCTURES AND TO REGULATE PROCESSES
  IN THE BODY

8
CHAPTER 7.2 KEY TERMS

• VITAMIN- CLASS OF NUTRIENTS THAT CONTAIN CARBON
  ARE NEEDED IN SMALL AMOUNTS TO MAINTAIN HEALTH
  ALLOW GROWTH
• MINERAL- CLASS OF NUTRIENT THAT ARE CHEMICAL
  ELEMENTS THAT ARE NEEDED FOR CERTAIN BODY
  PROCESSES, SUCH AS ENZYME ACTIVITY BONE
  FORMATION
• NUTRIENT DEFICIENCY- STATE OF NOT HAVING ENOUGH
  OF A NUTRIENT TO MAINTAIN GOOD HEALTH

9
FIBER

• KEEPS INTESTINES HEALTHY, PREVENTS CONSTIPATION,
  MAY HELP PREVENT COLON CANCER HEART DISEASE

10
FATS

• SATURATED
• ANIMAL
• MEAT, MILK, BUTTER, ICE CREAM
• UNSATURATED-GOOD FAT
• PLANT
• OLIVE, CANOLA, PEANUT, CORN, SUNFLOWER, SOYBEAN
  OIL

11
CHOLESTEROL

• IN HUMAN ANIMAL TISSUES
• MEAT, FISH, POULTRY, EGGS, DAIRY PRODUCTS

12
PROTEIN

• COMPLETE
• ANIMAL
• MEAT, EGGS DAIRY PRODUCTS
• INCOMPLETE
• PLANT
• GRAINS, VEGETABLES
• AMINO ACIDS

13
SODIUM

• ¼ TEASPOON PER DAY
• PROCESSED FOODS-BAKED GOODS, SNACK FOODS, CANNED
  GOODS, LUNCHMEATS
• INCREASES BLOOD PRESSURE
• HEART DISEASE, STROKE, KIDNEY FAILURE

14
CALCIUM

• 3 CUPS
• NONDAIRY SOURCES OF CALCIUM
• GREEN LEAFY VEGETABLES-SPINACH, BROCCOLI
• CALCIUM-FORTIFIED FOODS-BREAD, CEREAL, OJ

15
IRON

• ANEMIA- FEEL TIRED WEAK BECAUSE THERE ARE NOT
  ENOUGH RED BLOOD CELLS OR HEMOGLOBIN TO CARRY
  OXYGEN AROUND THE BODY
• RED MEAT- GOOD SOURCE OF IRON

16
WATER

• ONLY LIVE FOR A FEW DAYS WITHOUT WATER
• 60 OF YOUR BODY IS WATER
• 8 GLASSES A DAY
• 80-90 OF THE WEIGHT OF MOST FRUITS VEGETABLES
  IS WATER
• HELPS GET RID OF WASTES FROM THE BODY
• REGULATES BODY TEMPERATURE

17
CARBOHYDRATES

• COMPLEX CARBOHYDRATES (STARCHES)
• POTATOES, BEANS, PEAS, GRAINS (RICE, CORN,
  WHEAT), PASTA, CEREALS
• digestion of complex carbohydrates takes longer.
  The slow absorption of sugars provides us with a
  steady supply of energy and limits the amount of
  sugar converted into fat and stored!
• SIMPLE CARBOHYDRATES (SUGARS)
• - CANDY, CAKES, DESSERTS, MILK, HONEY,
• JUICES, AND FRUIT
• Their rapid absorption increases the chances of
  sugar converting to fat

18
Whole Grains

• Whole-wheat flour
• Bulgur (cracked wheat)
• Oatmeal
• Whole cornmeal
• Brown rice
• Popcorn

18
19
For a 2000-calorie diet

• Grains 6 ounces
• (½ whole-grain)
• 1 oz
• 1 slice bread
• ½ cup cooked rice, pasta, or cereal
• 1 cup ready to eat cereal

20
GLYCOGEN

• EXCESS CARB STORAGE
• HITTING THE
• WALL

21
Vary Your Veggies

• Includes weekly recommendations for
• Dark green vegetables
• Orange vegetables
• Legumes
• Starchy vegetables
• Other vegetables

21
22
For a 2000-calorie diet

• Vegetables 2½ cups (choose more dark green and
  orange)
• ½ cup
• ½ cup raw or cooked vegetables
• ½ cup cooked legumes
• ½ cup vegetable juice
• 1 cup raw leafy vegetables

23
For a 2000-calorie diet

• Fruit 2 cups (eat a variety)
• ½ cup
• ½ cup fresh, frozen, or canned fruit
• 1 small fruit
• ¼ cup dried fruit
• ½ cup fruit juice

24
For a 2000-calorie diet

• Milk 3 cups (choose fat-free or low-fat)
• 1 cup
• 1 cup fat-free milk or yogurt
• 1½ oz fat-free natural cheese
• 2 oz processed cheese

25
For a 2000-calorie diet

• Meat and Bean 5½ ounces
• 1 ounce
• 1 oz cooked lean meat, poultry, or fish
• 1 egg
• 1 cup cooked legumes
• 1 tbsp peanut butter
• ½ ounce nuts or seeds

26
For a 2000-calorie diet

• Oils 6 teaspoons
• 1 tsp
• 1 tbsp low-fat mayonnaise
• 2 tbsp light salad dressing
• 1 tsp vegetable oil
• 1 tsp soft margarine

27
Limit Discretionary (Extra) Calories

• Solid fats
• Candy
• Soda
• Syrup
• Jams/jellies

28
CHAPTER 7.3 KEY TERMS

• RECOMMENDED DIETARY ALLOWANCES (RDAS)-
  RECOMMENDED NUTRIENT INTAKES THAT WILL MEET THE
  NEEDS OF ALMOST ALL HEALTHY PEOPLE
• DAILY VALUE (DV)- RECOMMENDED DAILY AMOUNT OF A
  NUTRIENT USED ON FOOD LABELS TO HELP PEOPLE SEE
  HOW A FOOD FITS INTO THEIR DIET
• FOOD GUIDE PYRAMID- TOOL FOR CHOOSING A HEALTHY
  DIET BY SELECTING A RECOMMENDED NUMBER OF
  SERVINGS FROM EACH OF FIVE FOOD GROUPS
• DIETARY GUIDELINES FOR AMERICANS- SET OF DIET AND
  LIFESTYLE RECOMMENDATIONS DEVELOPED TO IMPROVE
  HEALTH AND REDUCE NUTRITION-RELATED DISEASE RISK
  IN THE U.S. POPULATION

29
NUTRITION LABELS

• INGREDIENT LIST- LISTED IN ORDER OF AMOUNTS
  STARTING WITH THE LARGEST
• http//www.youngwomenshealth.org/images2/nutrition
  -facts-label-rev_3.gif

30
APPROXIMATE CALORIE INTAKES

• 15 YEAR OLD FEMALES ABOUT 2,300

• 15 YEAR OLD MALES ABOUT 3,000

31
CHAPTER 7.4 KEY TERMS

• NUTRIENT DENSITY- MEASURE OF THE NUTRIENTS IN A
  FOOD COMPARED WITH THE ENERGY THE FOOD PROVIDES
• EMPTY CALORIES
• VEGETARIAN- DIETARY PATTERN THAT INCLUDES FEW OR
  NO ANIMAL PRODUCTS

32
NUTRITION STARTING YOUNG

• 4-6 MONTHS- SOFT FOODS SUCH AS CEREALS, PUREED
  FRUITS VEGETABLES
• 2 YEARS- FOLLOW THE RECOMMENDATIONS OF THE FOOD
  GUIDE PYRAMID BUT CHOOSE SMALLER SERVINGS

33
Physical Activity Recommendations for Middle and
High Schoolers

• 60 minutes/day
• Most activities should be moderate- or
  vigorous-intensity

33
34
Moderate physical activities

• Walking briskly (about 3½ mph)
• Hiking
• Dancing
• Bicycling (less than 10 mph)
• Weight training (general light workout)

34
35
Vigorous physical activities

• Running/jogging (5 mph)
• Bicycling (more than 10 mph)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4½ mph)
• Basketball (competitive)

35
36
ATHLETES SPECIAL DIETARY NEEDS

• HIGH IN CARBOHYDRATES
• PLENTY OF FLUIDS
• RECOMMENDED FLUID INTAKE FOR ATHLETES
• 2 HOURS BEFORE ACTIVITY- 2 CUPS
• IMMEDIATELY BEFORE ACTIVITY- 2 CUPS
• EVERY 15 MINUTES DURING ACTIVITY- 1 CUP
• AFTER ACTIVITY- 2-3 CUPS FOR EVERY POUND OF
  BODY WEIGHT LOST

37
EATING WELL DURING PREGNANCY

• 300- 450 ADDITIONAL CALORIES EACH DAY

38
HOW MUCH SUGAR IS IN A CAN OF SODA???
39
VEGANS

• DO NOT EAT ANY ANIMAL PRODUCTS
• LOWER RISK OF OBESITY, HEART DISEASE, DIABETES,
  HIGH BLOOD PRESSURE, CERTAIN TYPES OF CANCER
• MAY BE LACKING IN PROTEIN CALCIUM

40
CHAPTER 8.1 KEY TERMS

• HUNGER- BODYS PHYSICAL RESPONSE TO THE NEED FOR
  FOOD
• APPETITE- DESIRE, RATHER THAN THE NEED, TO EAT
  CERTAIN FOODS
• BASAL METABOLIC RATE (BMR)- MINIMUM AMOUNT OF
  ENERGY REQUIRED TO KEEP THE BODY ALIVE WHEN IN A
  RESTED FASTING STATE
• OVERWEIGHT- BEING HEAVY FOR ONES HEIGHT
• OBESITY- HAVING EXCESS BODY FAT FOR ONES WEIGHT
  THE STATE OF WEIGHING MORE THAN 20 PERCENT ABOVE
  YOUR RECOMMENDED BODY WEIGHT

41
WHAT INFLUENCES YOUR FOOD CHOICES???

• ADS

42

• EXCESS EXCESS EXCESS
• CARBS FAT PROTEIN
• GLYCOGEN BODY FAT

43
ENERGY BALANCE

• AMOUNT OF FOOD ENERGY TAKEN IN IS EQUAL TO THE
  AMOUNT OF ENERGY YOU USE.

44
BEING OVERWEIGHT CAN CAUSE MANY HEALTH PROBLEMS

• HEART DISEASE HIGH BLOOD PRESSURE
• CERTAIN FORMS OF CANCER, INCLUDING PROSTATE,
  COLON, BREAST CANCER
• TYPE 2 DIABETES
• SLEEPING PROBLEMS SUCH AS SLEEP APNEA

45
OVERWEIGHT AMERICA

• http//www.ronjones.org/Weblinks/childobesity.html

46
CHAPTER 8.2 KEY TERMS

• HEREDITY- PASSING DOWN OF TRAITS FROM PARENTS TO
  THEIR BIOLOGICAL CHILDREN
• BODY COMPOSITION- PROPORTION OF BODY WEIGHT THAT
  IS MADE UP OF FAT TISSUE COMPARED TO LEAN TISSUE
• BODY MASS INDEX (BMI)- INDEX OF WEIGHT IN
  RELATION TO HEIGHT THAT IS USED TO ASSESS HEALTHY
  BODY WEIGHT
• WEIGHT MANAGEMENT- PROGRAM OF SENSIBLE EATING AND
  EXERCISE HABITS THAT KEEP WEIGHT AT A HEALTHY
  LEVEL
• FAD DIET- DIET THAT REQUIRES A MAJOR CHANGE IN
  EATING HABITS AND PROMISES QUICK WEIGHT LOSS

47
BODY MASS INDEX (BMI)

• BMI WEIGHT (LB) / HEIGHT (IN.) / HEIGHT (IN.) X
  703
• 200 / 72 / 72 X 703 27.12

48

• Healthy Weight Assessing Your Weight Body Mass
  Index (BMI) DNPAO CDC

49
DANGEROUS WEIGHT LOSS PRACTICES

• FAD DIETS
• DIET PILLS
• SURGERY
• http//www.youtube.com/watch?vG0g5mZ7q8A0

50
TYPES OF DIETS DIET PRODUCTS

• VERY LOW CARBOHYDRATE DIETS
• LIQUID FORMULAS
• STIMULANTS
• FASTING
• DIURETICS (WATER PILLS)

51
Eating Disorders

52
8.3 KEY TERMS

• BODY IMAGE- HOW YOU SEE AND FEEL ABOUT YOUR
  APPEARANCE AND HOW COMFORTABLE YOU ARE WITH YOUR
  BODY
• ANOREXIA NERVOSA- EATING DISORDER THAT INVOLVES
  SELF-STARVATION, A DISTORTED BODY IMAGE AND LOW
  BODY WEIGHT
• BULIMIA NERVOSA- EATING DISORDER IN WHICH THE
  INDIVIDUAL REPEATEDLY EATS LARGE AMOUNTS OF FOOD
  THEN USES BEHAVIORS SUCH AS VOMITING OR USING
  LAXATIVES TO RID THE BODY OF FOOD
• BINGE EATING/ BINGEING- EATING A LARGE AMOUNT OF
  FOOD IN ONE SITTING USUALLY ACCOMPANIED BY A
  FEELING OF BEING OUT OF CONTROL
• PURGING- ENGAGING IN BEHAVIORS SUCH AS VOMITING
  OR MISUSING LAXATIVES TO RID THE BODY OF FOOD

53
What are eating disorders?

• Conditions that involve an unhealthy degree of
  concern about body weight shape that may lead
  to efforts to control weight by unhealthy means.

54
3 types of eating disorders

• Bulimia nervosa
• Anorexia nervosa
• Binge eating disorder

55
Bulimia nervosa the diet-binge-purge disorder

• Person binge eats.
• Feels out of control while eating.
• Vomits, misuses laxatives, exercises, or
  fasts to get rid of the calories.
• Diets when not bingeing. Becomes hungry and
  binges again.
• Preoccupation with body weight.
• Blood shot eyes sore throat
• Dental problems
• Depression mood swings
• Weight may be normal or near normal unless
  anorexia is also present.

56
Anorexia nervosa the relentless pursuit of
thinness

• Intense fear of weight gain
• Self starvation
• Over-exercising
• Preferring to eat alone
• Preoccupied with calories
• Extreme weight loss
• Loss of menstrual periods for at least 3 months
• Hair loss on head
• Depression anxiety
• Weakness exhaustion

57
Binge eating disorder

• Above normal body weight
• Bingeing episodes accompanied by feelings of
  guilt, shame, loss of control

58
Treatments for eating disorders

• Psychological counseling
• Nutritional counseling
• Medical counseling
• Family counseling

59
Dangers of eating disorders

• Hair loss
• Dental problems
• Broken blood vessels in the face eyes
• Dry, scaly skin
• Severe dehydration
• Loss of menstrual period in females
• Low bone density
• Heart irregularity
• Organ failure
• Death

60

• What sports are eating disorders most common in???

61
Athletes and Eating Disorders

• Athletes tend to be highly competitive,
  high-achieving, and self-disciplined, which can
  lead to the development of an eating disorder
  when these qualities are taken to the extreme
• Athletes in sports emphasizing appearance and a
  lean body are at higher risk than those in sports
  requiring muscle mass and bulk
• Female athletes at a higher risk due to social
  pressures and naturally higher percentages of
  body fat than men
• Transition from wanting to lose weight and get
  fit to a loss of control binging, purging,
  starvation, frantic compulsive exercise

62
Reasons people develop eating disorders

• Influences from society and culture
• Pressure due to sports, dance, etc.
• Family environment
• Those with disorders often come from families
  preoccupied with image, dieting
• Over 25 of those with anorexia have a relative
  with an eating disorder
• Severe trauma or stress
• Biological factors
• Inheriting tendency to be more likely to
  overreact to stress
• Serotonin in brain altered by disease and may
  contribute to persistence of disorder

63
Athletes and Eating Disorders

• Risks of injury are greater among athletes who
  have an eating disorderfor example, stress
  fractures
• Female athlete triad
• Disordered eating
• Amenorrheastopping of menstrual periods
• Osteopeniamild bone loss that can lead to
  osteoporosis

64
Celebrities with eating disorders