Eating Responsibly

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Chapter 8

• Eating Responsibly

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Lesson 1

• Nutrition and Your Life

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Nutrition

• The study of nutrients and how the body uses them

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Overweight

• Excess body fat

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Obesity

• 20 percent above your recommended weight range

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Nutrients

• Substances in food that your body needs

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Digestion

• Process of breaking down food into a form your
  body can use.

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Diet

• Pattern of eating that includes
• What a person eats
• How much a person eats
• How often a person eats

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Factors that influence food choices

• Peer pressure
• Foods common in your culture
• Convenience
• Costs
• Personal taste
• Family traditions
• Religious traditions
• Availability

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Lesson 2

• Nutrients You Need

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Kinds of Nutrients

• 1-those that provide energy
• Proteins, carbohydrates and fats
• 2-Those that make your body run smoothly
• Vitamins, minerals and water
• 3-Water helps
• transport nutrients
• lubricates your joints
• Regulates body temperature

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Calories

• The amount of energy your body gets from a food
  that is measured in units

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Metabolism

• The process of converting the energy in food into
  energy your body can use

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Carbohydrates

• Sugars and starches that occur naturally in
  foods, mainly in plants
• Simple carbohydrates
• Molecules that are separate
• Fruit, vegetables, milk
• Complex carbohydrates
• Molecules that form long chains
• Grains, rice, pasta, dried beans, potatoes

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Fats

• Provides energy
• Helps the body store vitamins
• Stores vitamins, A,D,E,K
• Saturated fats

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Proteins

• Repair, build, and maintain cells and tissues
• Beef, pork, veal, fish, poultry, eggs and most
  dairy products
• Beans, nuts, and tofu are vegetable sources of
  protein

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Vitamins

• Substances that help your body fight infections
  and other jobs
• Water soluble- dissolves in water
• C and B. Lack of C can cause scurvy
• Fat soluble- stored in the bodys fat
• A D E K
• Lack of A could cause night blindness

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Minerals

• Elements that are essential for good health.
• Calcium and phosphorus keep bones
• and muscles strong
• Sodium and potassium regulate blood pressure
• With the lack of zinc, you may develop coarse,
  brittle hair
• Lack of iodine affects growth and causes
• the thyroid to swell.

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Water

• Carries nutrients and wastes throughout your body
• Regulates body temperature
• Blood circulation
• Fills spaces between cells
• Keeps joints moving smoothly

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Lesson 3

• Making Healthy Choices

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Dietary Guidelines for Americans

• Are a set of suggestions developed by nutrition
  scientists and public health agencies to help
  with healthy habits

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Dietary Guidelines for Americans

• 1 Choose healthy nutritious food
• More grains, fruits, vegetables
• 2 Stay fit
• Have daily activity and stay at healthy weights
• 3 Limit substances that increase disease risk
• Foods that are low in saturated fat, trans fats,
  sugar, salt, and cholesterol

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My pyramid food guidance system

• A system designed to help Americans make
  healthful food choices

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Nutrition Facts Label

• Facts that are found on the outside of packages
  of food and helps you make good food choices

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Serving size

• Is the standard amount of food that allows
  different foods to be compared with one another

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Portion

• Is the amount of food that a person wants to eat

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Lesson 4

• Body Image

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Body Image

• Is how you feel about and see your body

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Self-Esteem

• How much you value, respect, and feel confident
  about yourself.

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Influences on the body image

• 1-Family and friends
• 2-Teachers and coaches
• 3-The media

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Positive self-talk

• Is a way of encouraging yourself by saying
  positive statements to yourself

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Lesson 5

• Eating Disorders

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Overexercising

• Exercising too much to lose weight but can be
  harmful to your health

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Eating Disorders

• A disease that involves an unhealthy concern with
  ones body weight and shape

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Anorexia Nervosa

• Self-starvation

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Signs and Symptoms

• Dry and dull hair and hair loss
• Dry skin
• Brittle nails
• Large weight loss over a short period of time.
• Abdominal pain
• Growth of fine body hair
• Feels cold all the time
• Feels faint or light headed

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Bulimia Nervosa

• When a person eats large amounts of food then
  tries to remove the food from their body

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Signs and symptoms

• Spends a lot of time thinking about food
• Steal food
• Take trips to the bathroom immediately after
  eating
• Throw up after eating
• Hide food in strange places
• Exercise excessively

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Binging

• Eating large amounts of food in a short period of
  time.

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Purging

• Attempts to get rid of food.
• Vomit
• Laxitives
• Diuretic
• Overexercising

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Binge Eating Disorder

• A person who cannot control how much they eat.
  They do not try to purge themselves.

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Signs of eating Disorders

• 1- Dieting
• 2-Pretending to eat
• 3-Hiding or throwing away food
• 4-Exercising for long periods of time
• 5-Constantly talking or worrying about food
• 6-Wearing baggy clothes
• 7-Always complaining about how he or she looks

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Getting help

• Find an adult that you trust
• Find a time when you can speak to the person
  privately
• Sit down and tell the person your concerns clearly

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Lesson 6

• A healthy body, a Healthy weight

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Healthy weight range

• Is an estimate of how much you should weigh
  depending on your height and body frame

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BMI

• Body mass index is a calculation that can help
  you determine your healthy weight range

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Fad Diets

• Promises you quick weight loss with little effort

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Chapter 8

• Eating Responsibly