Nutrition

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Nutrition Your Health
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Nutrition

• Definition of Nutrition
• The process by which the body takes in and uses
  food.
• Nutrition is one of the most important factors in
  keeping a healthy long living body.

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3 Keys to Healthy Nutrition

• Pay attention to what you eat.
• How much you eat.
• When you eat it. (Timing of food)
• If you can control these three things your
  eating habits are off to a great start!

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Healthy Nutrition

• Definition of Calories
• A measure of energy in food in our body.
• 3,500 calories1lb of Fat
• 1,500 calories1lb of Muscle

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Healthy Nutrition

• Definition of Hunger
• An unlearned, inborn response which is a natural
  physical drive that protects you from starvation.
• Definition of Appetite
• Is a desire, rather than need, to eat.

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Daily Review

• Definition of Nutrition
• -process by which the body takes in and uses
  food.
• 3 Keys to Nutrition
• 1. Pay attention to what you eat.
• 2. How much you eat.
• 3. When you eat it
• What is a calorie? How many calories in 1lb of
  Fat, Muscle?
• -A measure of energy in food in our body.
• -Fat3,500 cal, Muscle1,500 cal
• What is the difference between hunger and
  appetite?
• -Hunger is need, appetite is want

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Metabolism

• Definition of Metabolism
• The total amount of calories burned in the body
  to sustain life.
• You can also think of it as- energy that your
  body uses to stay alive.

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Metabolism
Factors That Affect Metabolism- There are many
different things that can cause the metabolism to
speed up or slow down. 1. Age- as one get older
metabolism slows down. 2. Body type- those with
more lean muscle mass have a higher metabolism.
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Metabolism

• 3. Fasting or starvation- lowers the
  metabolism.
• 4. Exercise- the more physical activity you do
  the higher your metabolism is.
• 5. 5-6 small meals a day- increases your
  metabolism.

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Metabolism Body Types

• Endomorph Big boned, soft round body. Has a
  high of body fat. Finds it hard to lose
  weight.
• Mesomoprh V or square shaped body with muscular
  characteristics. Low of body fat and finds it
  easy to lose or gain weight.
• Ectomorph Small frame, thin muscles, low of
  body fat. Finds it hard to gain weight.

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Daily Review

• What does Metabolism do?
• -Burns calories in our body
• What 5 factors affect your Metabolism
• -Age, Body Type, Starvation, Exercise, of
  Meals.
• What are the 3 Body Types
• -Ectomorph, Mesomorph, Endomorph
• What are the 3 Keys to Nutrition?
• What is the definition of a Calorie?

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6 Essential Nutrients

• 1. Carbohydrates.
• 2. Protein.
• 3. Fat.
• 4. Vitamins
• 5. Minerals
• 6. Water

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Carbohydrates

• Definition- the starches and sugars present in
  food.
• Carbs are the preferred source of energy, which
  means the body will try and use this nutrient
  first to produce energy.

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Carbohydrates

• Carbs provide 4 calories per gram.
• Ex. If an apple has 15g of carbs then it has 60
  calories from carbohydrates.
• Depending on their make up- Carbohydrates are
  classified as either Simple or Complex.

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Simple Carbohydrates

• This is a type of sugar that is added to many
  food products like pop, candy, cookies, cake,
  doughnuts, and any kind of snack food.
• These are the carbohydrates that we do not want
  to eat too much off!!!

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Complex Carbohydrates

• Found in whole grains, seeds, nuts, beans and
  potatoes.
• The body must break down complex carbohydrates
  into simple carbohydrates before it can use them
  for energy.
• These are the Carbohydrates that we Do Want to
  eat, they are very healthy for us!!!

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Carbohydrates

• Role of Carbohydrates
• Your body converts all carbohydrates to Glucose
  (which is a simple sugar that is the bodys main
  source of energy).
• Glucose that is not used right away is stored in
  the liver muscles as Glycogen.
• When more energy is needed Glycogen is converted
  back to Glucose.

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Carbohydrates

• Role of Carbohydrates
• It is possible to eat more carbohydrates than you
  need or you can store.
• When this happens your body converts and stores
  the excess carbohydrates as body fat.

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Daily Review

• How many calories are in 1 gram of Carbs?
• 4cal/g
• Whats the difference between simple complex
  carbs?
• complex carbs are better for you because they
  provide sustained, long-lasting energy
• What does the body convert carbs into?
• Glucose
• If you do not burn the glucose, what does it
  convert to and where is it stored?
• Glycogen, liver and muscles
• Can glycogen be converted back to glucose and
  burned?
• Yes
• If the glycogen is not burned, what is it convert
  to and stored as?
• Fat
• Whats the definition of a calorie?
• What does metabolism do?
• What body type has a high bodyfat and finds it
  hard to lose weight?
• Endomorph
• How many calories in 1lb of Fat
• 3500 cal

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Fiber

• Fiber??? That sounds boringisnt that what old
  people eat?
• ActuallyFiber is Extremely Important!
• It can help a person with constipation, it will
  also reduce your risk of heart disease and can
  help a person control their diabetes.

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Fiber

• Fiber is found in many complex carbohydrates.
• Such as whole fruit vegetables, popcorn,
  nuts, whole wheat bread, brown rice, whole grain
  cereal, etc.
• You should get at least 25-30 grams of fiber a
  day.

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Protein

• Proteins are essential to building muscle.
• Proteins are made up of 20 Amino Acids.
• Your body can make 11 Amino Acids.
• The other 9 that your body cannot make are called
  essential amino acids, which you must get from
  foods that we eat.

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Protein

• Complete Protein
• Contain all 9 essential amino acids.
• Comes from an animal source.

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Protein

• Incomplete Protein
• Lack 1 or more of the essential amino acids.
• Come from foods of non animal origin.

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Protein

• Eating a combination of incomplete proteins, for
  ex. Rice Beans a complete protein!!!

Brown Rice
Kidney Beans
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Protein

• Although Protein is not the major source of
  energy for the body, it does provide 4 calories
  per gram.
• Consuming too much protein or too little can be
  dangerous to your health.
• Ex. Excess body fat, Kidney Liver Problems.

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Daily Review

• Protein provides ___ cal/g
• 4
• Proteins are made up of? How many?
• 20 Amino Acids
• There are 9 ________ amino acids that the body
  cannot make, thus you have to eat them.
• Essential
• ________ protein contain all 9 essential amino
  acids and come from ______ sources
• Complete/Animal
• ________protein lack 1 or more essential amino
  acids and come from ___-______ sources
• Incomplete/non-animal (plant)
• What are the 3 Keys to Nutrition?
• _______ is an unlearned inborn response which is
  a natural physical drive that protects you from
  starvation.
• Hunger
• What are ways we can boost or increase our
  metabolism?
• Exercise eat 5-6 small meals/day

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Fat
Fats or Lipids- Are a fatty substance that does
not dissolve in water. Fats provide 9 calories
per gram.
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Fat

• Thats more than twice the calories of carbs or
  protein.
• We classify fats in two groups
• 1. Saturated Fats
• 2. Unsaturated Fats

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Saturated Fats

• All fats contain hydrogen atoms.
• Saturated Fats hold all the hydrogen atoms it
  can.
• Saturated Fats are also solid at room temp.

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Unsaturated Fats

• Unsaturated Fats are missing some hydrogen atoms.
• Unsaturated Fats are liquids at room temp.
• This fat has been associated with a reduced risk
  of heart disease.

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Saturated Fats

• 5. Butter
• 6. Palm Oil
• 7. Coconut Oil
• 8. All Fried Foods

• 1. Beef
• 2. Pork
• 3. Egg Yolks
• 4. Cheese

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Unsaturated Fats

• 5. Peanuts/ Peanut Butter
• 6. Walnuts
• 7. Almonds

• 1. Olive Oil
• 2. Canola Oil
• 3. Soybean Oil
• 4. Corn Oil

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Role Of Fat

• Fat has a great amount of stored energy.
• It also has other purposes such as
• 1. Transports vitamins A,D,E,K in your blood.
• 2. Improves growth healthy skin.
• 3. Adds flavor to food and satisfies hunger.

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Cholesterol

• Although fat does a number of good things for us,
  it also can hurt us.
• Cholesterol-
• Is a waxy substance that
• circulates in our blood.
• Your body uses only a small
• amount of it for important
• functions, the rest is dumped
• off to your arteries.
• Which increases the risk of heart disease.

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Daily Review

• Candy Bars have what type of carbohydrate?
• Simple
• Chicken is what type of protein?
• Complete
• Olive Oil is what type of fat?
• Unsaturated (good)
• Butter is what type of fat?
• Saturated (bad)

• Fat provides __ cal/g
• 9
• Two main types of fats?
• Saturated and unsaturated
• What is the role fat plays in our bodies?
• 1. A,D,E,K 2. Tissue Skin 3. Flavor
• Two types of Cholesterol
• HDLGood, LDLBad
• Too much bad cholesterol leads to?
• Heart disease

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Vitamins

• Vitamins- Do Not Contain Energy
• Are compounds that help regulate many vital body
  processes, including the digestion, absorption,
  and metabolism of other nutrients.

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Vitamins

• Water Soluble
• B Complex
• C

Fat Soluble A, D, E, K
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Minerals

• Minerals- Do Not Contain Energy
• Are substances that the body cannot manufacture
  but that are needed for forming healthy bones,
  teeth and for regulating other body processes.

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Water

• Water is the most important of all the nutrients.
  
• Waters two most important jobs are to eliminate
  wastes and regulate your body temperature.

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Water

• A normal healthy individual should drink at least
  64 oz of water a day.
• That is just 8 glasses of water a day!!!
• Individuals that are involved in strenuous
  physical activity like- running, biking, playing
  sports, strength training.
• Should drink at least 96-124oz of water each day.
  (24-36oz of that coming from Gatorade, PowerAde,
  sport drinks etc.)

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Daily Review

• What type of fat do nuts contain? Protein?
• Unsaturated/Incomplete
• What type of fat is in a cheeseburger?
• Saturated
• What type of carbohydrate is brown rice?
• Complex
• What do vitamins and minerals do?
• What is the most important nutrient? How much do
  you need daily?
• Water, minimum 64oz, active people 96oz or more
• What are the two types of vitamins?
• Water Fat Soluble

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Dietary Guidelines For Americans

• Is a set of recommendations for healthful eating
  and active living.
• These recommendations are broken up into three
  groups known as the ABCs.
• The ABCs will help you stay fit and will ensure
  variety, balance and moderation in your food
  choices.

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Dietary Guidelines For Americans

• A Aim for Fitness
• Aim for a healthy weight and/or body fat .
• Try not to gain extreme amounts of weight or body
  fat as well as not to loose extreme amounts of
  weight or body fat. Both are very un healthy.

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Dietary Guidelines For Americans

• A Aim for Fitness
• Be physically active each day.
• Try to become or stay physically fit by getting
  at least 30-60 min a day of physical activity
  and/or exercise.

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Dietary Guidelines For Americans

• B Build a Healthy Base
• Make your food choices carefully.
• Choose a variety of grain products, especially
  whole grains.
• Choose a variety of fruits and vegetables daily.
• Keep food safe to eat.

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Dietary Guidelines For Americans

• C Choose Sensibly
• Choosing a diet that is low in saturated fat,
  cholesterol and sugar.
• Choosing and preparing foods with less salt.
• Choosing more fruits, vegetables, whole grains
  and lean meats.

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My Plate
http//www.choosemyplate.gov/
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Daily Review

• The ABCs stand for?
• Aim for Fitness, Build a Base, Choose healthy
  foods
• What type of fat lowers your risk for heart
  disease?
• Unsaturated
• Carbohydrates are converted to
• Glucose
• What is the preferred source of energy?
• Carbohydrates
• Fat transports which vitamins?
• A,D,E,K
• What are the 6 nutrients?
• Carbs, Protein, Fat, Vitamins, Minerals, Water

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Healthy Eating Patterns

• Importance of Breakfast!!!
• While you sleep your body uses energy and in the
  process you have gone quite a while without any
  food.
• So you need to
• break-your-fast!!!

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Healthy Eating Patterns

• Studies show eating a nutritious breakfast
  improves mental physical performance while
  reducing fatigue later in the day. Finally it
  jump starts your metabolism.

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Healthy Eating Patterns

• Nutritious Snacks
• Not potato chips, pop, cookies, and candy bars.
  (These foods contain a lot of calories but hardly
  any nutrients.) They are loaded with sugar
  fat.
• Instead a snack could consist of whole grain
  products, fruits, and vegetables.

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Healthy Eating Patterns

• Popcorn (without the loaded butter salt)
• Apple
• 1/4 cup hummus, 3 carrot sticks
• Fiber One Bars

• Fruit Smoothie
• Sugar Free Jell-O
• Oatmeal Squares
• Pretzels
• Low fat Yogurt

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Nutrition Labeling

• To eat a healthy diet, you have to know what you
  are eating, what is in the food you are eating,
  and how much of it there is.
• To find this information you can always rely on
  the Food Label.
• Which you will find on all packages/containers of
  food that are for sale.

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Label Alerts

• Stay Away or reduce
• High Fructose Corn Syrup
• Trans Fat (partially hydrogenated oils)
• Sugar
• Sodium
• Saturated Fat

• Eat a lot of
• Whole Grain
• Unsaturated Fat
• Fiber

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Daily Review

• What 3 things happen when you eat breakfast?
• Jumpstart metabolism, improve academic
  athletic performance
• Give examples of healthy snacks
• What do labels tell us?
• Whats in the food how much of it
• Give the 5 Label Alerts to Avoid
• HFCS, Trans Fat, (3 Ss) Sugar, Sodium, Sat Fat
• Give 3 Label Alerts to Eat a lot of
• Whole Grains, Unsat. Fat, Fiber

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Maintaining a Healthy Weight/Body Fat

• Body Image the way you see your body.
• It can be affected by media images (TV,
  Magazines, Music, Movies, Internet), and also by
  your family and friends.

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The Weight/Body Fat-Calorie Connection

• Tipping the balance of the energy equation will
  result in weight loss or weight gain.
• If you take in fewer calories than you burn, you
  lose weight.
• If you take in more calories than you burn, you
  gain weight.

3,500 Calories 1LB of Fat
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The Weight/Body Fat-Calorie Connection

• Eating 500 fewer calories per day than you need
  to maintain your weight will result in the loss
  of 1 LB of body fat after one week. (500
  calories X 7 days 3,500 calories)
• Burning an additional 500 calories per day
  through physical activity instead of eating fewer
  calories would result in the same weight loss.

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Health Risks

• Being Overweight or Having a High of Body Fat
  is a serious problem and could cause health
  problems.
• 1. Excess body fat forces the heart and lungs to
  work harder and increases the risk of high blood
  pressure and high blood cholesterol.
• 2. It can also increase the risk of type 2
  diabetes, asthma, and some cancers.

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Healthy Weight/Body Fat Loss Strategies

• To prevent these health risks from happening be
  sure to
• 1. Get at least 30-60 min of anaerobic or
  aerobic activity 3-5 days/wk.
• 2. Strength Train 2-4 days/wk(the more muscle
  you have the more fat you burn)
• 3. Eat 5-6 balanced meals (including snacks)

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Healthy Weight/Body Fat Loss Strategies

• 4. Drink Plenty of Water
  (64 oz/ 8 glasses a day)
• 5. Eat a variety of low-calorie, nutrient dense
  foods (whole grain products, vegetables and
  fruits).
• 6. Stay away from the Pop, Candy, Chips and Fast
  Food!!!

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Healthy Weight Gain Strategies

• 1. Increase your calorie intake- choose foods
  high in complex carbohydrates, such as breads,
  pasta, and potatoes. Also include foods high in
  protein, such as chicken, turkey, fish, beef and
  eggs.
• 2. Eat often and take second helpings- choose
  more than the minimum number of serving from each
  food group in the food guide pyramid.

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Healthy Weight Gain Strategies

• 3. Eat nutritious snacks- snack two to three
  hours before meals to avoid spoiling your
  appetite.
• 4. Build Muscle- Strength Train.

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Daily Review

• What is body image? How is it influenced?
• The way you see your body media, parents,
  friends
• To lose weight you
• Decrease calories increase activity
• To gain weight you
• Increase calories
• What are the 6 steps to losing weight?
• 1.anaerobic exercise 2.strength training 3.5-6
  meals 4. Water 5. low-cal/nut. Dense 6. avoid
  junk
• What are the 4 steps to gaining weight?
• 1. increase cal(bigger meals) 2. Eat often 7-8
  meals 3. nut snacks 4. strength train
• What steps to losing or gaining weight are common?

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Fad Diets Eating Disorders

• If you see an ad like the one shown here, think
  twice.
• Such ads are often for fad diets weight-loss
  plans that are popular for only a short time.

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Fad Diets Eating Disorders

• These diets are often hard to stick with because
  they limit food variety.
• Some fad diets are costly because they require
  dieters to buy certain products.
• Fad diets that severely restrict the foods a
  dieter eats fail to provide the body with the
  nutrients it needs to be healthy and grow.

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Fad Diets Eating Disorders

• Diet Pills- many diet pills work by suppressing
  appetite.
• They may cause drowsiness, anxiety, racing heart
  rate, or other serious side effects, even
  death!!!
• Once you stop taking the pills, your body cannot
  boost its own metabolism anymore, it has to rely
  on the pill!! You dont want that!!

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Fad Diets Eating Disorders

• You dont need any special diets, or pills to
  help you lose weight/body fat and gain muscle.
• All you need to do is eat right, strength train,
  exercise and make sure you get enough sleep.
• There is no magic pill or diet, hard work and
  determination will lead you to your goals!

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Daily Review

• Why dont diets work long-term?
• Because they arent supposed to! Restrict food,
  lose muscle, lower metabolism, gain more weight
  back
• What tips you off that its a fad/gimmick diet?
• Why shouldnt you take diet pills or drinks?
• What are the 6 steps to losing weight safely and
  keeping it off?
• Anaerobic exercise, Strength training,
• 5- 6 meals, Water, Low-cal/nutrient dense foods,
• Avoid junk food.

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Fad Diets Eating Disorders

• Sometimes a persons concerns about weight loss
  can get out of control.
• Becoming obsessed with thinness can lead to
  eating disorders.

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Fad Diets Eating Disorders

• About 90 of those with eating disorders are
  female ranging from 16-26 years old.
• Eating disorders are a serious problem and people
  who suffer from them need professional help.

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Types of Eating Disorders

• Anorexia Nervosa- is a disorder in which the
  irrational fear of becoming over fat results in
  severe weight loss from one starving themselves.

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Types of Eating Disorders

• Anorexia develops most often in teenage girls and
  young women.
• Symptoms Include extremely low caloric intake,
  obsession with exercise, emotional problems,
  distorted body image, denial of problem.
• This can cause serious health problems/death.

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Types of Eating Disorders

• Bulimia Nervosa- is a disorder in which some form
  of purging follows cycles of overeating.

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Types of Eating Disorders

• A person with Bulimia often follows a strict diet
  and then quickly consumes large amounts of food.
  After eating the person vomits or takes laxatives
  to purge the food from the body.
• Repeated binging, purging and fasting can cause
  serious health problems or even death.

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ADONIS COMPLEX

• Common in adolescent males
• Body image distorted
• Think everyone else has bigger muscles, stronger
  bench press etc.

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ADONIS COMPLEX

• See themselves having smaller muscles than they
  do in reality.

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ADONIS COMPLEX

• Overtraining lifting weights 5-7 times per week
  for 2 hours per workout
• Supplementation spending 150-500 a month on
  body building supplements.

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ADONIS COMPLEX

• Steroid Abuse
• Injecting anabolic
• steroids for bigger
• muscles
• More teenage males use steroids to get bigger
  muscles than to improve athletic performance!