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

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Energy Nutrients Carbohydrates

• Two Types
• Simple Refined Grains
• Complex Whole Grains

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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

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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

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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

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Fats

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

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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.

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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

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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
•  

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• 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

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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

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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.

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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

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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

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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

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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

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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

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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

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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

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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)

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ChooseMyPlate.gov

• Choose My Plate is based on an individuals age,
  sex, and activity level

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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)

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• 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.

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Physical Activities

• Moderate
• walking briskly
• hiking
• gardening
• dancing
• golfing
• bicycling
• weight training

• Vigorous
• running
• swimming
• aerobics
• competitive basketball
• walking fast
• weight lifting

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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

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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

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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.

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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.

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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

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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

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Food Labels

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

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• 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

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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

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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

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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?

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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

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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

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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

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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

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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

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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

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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

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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

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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?
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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 ______.

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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