1 Nutrition & Your Health. 2 Bell Ringer#1 Textbook: Sustained Silent Reading Read pages: 282-285 Summarize or write a shortened version of this.

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Nutrition & Your Nutrition & Your HealthHealth

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Bell Ringer#1Textbook: Sustained Silent Reading

Read pages:Read pages: 282-285282-285 Summarize or write a shortened version of Summarize or write a shortened version of

this reading containing only the main points.this reading containing only the main points.

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NutritionNutrition Definition of Definition of NutritionNutrition::

The process by which the body The process by which the body takes in and uses food.takes in and uses food.

Nutrition is one of the most Nutrition is one of the most important factors in keeping a important factors in keeping a healthy long living body.healthy long living body.

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3 Keys to Healthy Nutrition3 Keys to Healthy Nutrition

1.1. Pay attention to what you eat.Pay attention to what you eat.

2.2. How much you eat.How much you eat.

3.3. When you eat it. (Timing of food)When you eat it. (Timing of food)

* * If you can control these three things If you can control these three things your eating habits are off to a great your eating habits are off to a great start!start!

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Healthy NutritionHealthy NutritionDefinition of Definition of CaloriesCalories::A measure of energy in food & in our A measure of energy in food & in our

body.body.3,500 calories=1lb of Fat3,500 calories=1lb of Fat1,500 calories=1lb of Muscle1,500 calories=1lb of Muscle

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Healthy NutritionHealthy Nutrition

Definition of Definition of Hunger:Hunger:An unlearned, inborn response which is An unlearned, inborn response which is

a natural physical drive that protects a natural physical drive that protects you from starvation.you from starvation.

Definition of Definition of Appetite:Appetite:Is a desire, rather than need, to eat.Is a desire, rather than need, to eat.

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Daily Review:Daily Review: Definition of NutritionDefinition of Nutrition

-process by which the body takes in and uses food.-process by which the body takes in and uses food. 3 Keys to Nutrition3 Keys to Nutrition

1. Pay attention to what you eat.1. Pay attention to what you eat.2. How much you eat.2. How much you eat.3. When you eat it3. When you eat it

What is a calorie? How many calories in 1lb of Fat, What is a calorie? How many calories in 1lb of Fat, Muscle?Muscle?

--A measure of energy in food & in our body.A measure of energy in food & in our body.

-Fat=3,500 cal, Muscle=1,500 cal-Fat=3,500 cal, Muscle=1,500 cal What is the difference between hunger and appetite?What is the difference between hunger and appetite?

-Hunger is need, appetite is want-Hunger is need, appetite is want

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MetabolismMetabolismDefinition of Metabolism:Definition of Metabolism:

The total amount of calories The total amount of calories burned in the body to sustain life.burned in the body to sustain life.

You can also think of it as- You can also think of it as- energy that your body uses to energy that your body uses to stay alive.stay alive.

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MetabolismMetabolismFactors That Affect Metabolism-Factors That Affect Metabolism-

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

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MetabolismMetabolism3. 3. Fasting or starvation-Fasting or starvation-

lowers the metabolism.lowers the metabolism.4. 4. ExerciseExercise- the more physical - the more physical

activity you do the higher your activity you do the higher your metabolism is.metabolism is.

5. 5. 5-6 small meals a day-5-6 small meals a day- increases your metabolism.increases your metabolism.

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Metabolism Metabolism “The Automobile Example”“The Automobile Example”

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Metabolism: Body TypesMetabolism: Body Types

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Metabolism: Body TypesMetabolism: Body Types Ectomorph Mesomoprh EndomorphEctomorph Mesomoprh Endomorph

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Daily ReviewDaily Review What does Metabolism do?What does Metabolism do?

-Burns calories in our body-Burns calories in our body What 5 factors affect your MetabolismWhat 5 factors affect your Metabolism

-Age, Body Type, Starvation, Exercise, & # of -Age, Body Type, Starvation, Exercise, & # of Meals.Meals.

What are the 3 Body TypesWhat are the 3 Body Types-Ectomorph, Mesomorph, Endomorph-Ectomorph, Mesomorph, Endomorph

What are the 3 Keys to Nutrition?What are the 3 Keys to Nutrition? What is the definition of a Calorie?What is the definition of a Calorie?

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ARTICLE/KWLARTICLE/KWLYou need a blank sheet of paper.You need a blank sheet of paper.

““WHY DIETING DOES WHY DIETING DOES NOT WORK”NOT WORK”

THE STARVATION REPSONSETHE STARVATION REPSONSE

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6 Essential Nutrients6 Essential Nutrients1.1. Carbohydrates.Carbohydrates.2. Protein.2. Protein.3. Fat.3. Fat.4. Vitamins4. Vitamins5. Minerals5. Minerals6. Water 6. Water

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CarbohydratesCarbohydratesDefinition- the starches and Definition- the starches and

sugars present in food.sugars present in food.Carbs are the preferred source of Carbs are the preferred source of

energy, energy, which meanswhich means the body the body will try and use this nutrient first will try and use this nutrient first to produce energy.to produce energy.

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CarbohydratesCarbohydratesCarbs provide 4 calories per gram.Carbs provide 4 calories per gram.Ex. If an apple has 15g of carbs Ex. If an apple has 15g of carbs

then it has 60 calories from then it has 60 calories from carbohydrates.carbohydrates.

Depending on their make up- Depending on their make up- Carbohydrates are classified as Carbohydrates are classified as either Simple or Complex.either Simple or Complex.

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Simple Simple CarbohydratesCarbohydrates This is a type of sugar that is added to many food This is a type of sugar that is added to many food

products like: pop, candy, cookies, cake, products like: pop, candy, cookies, cake, doughnuts, and any kind of snack food. doughnuts, and any kind of snack food.

These are the carbohydrates that we These are the carbohydrates that we do notdo not want to eat too much off!!!want to eat too much off!!!

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Complex CarbohydratesComplex CarbohydratesFound in whole grains, seeds, nuts, Found in whole grains, seeds, nuts,

beans and potatoes.beans and potatoes.The body must break down complex The body must break down complex

carbohydrates into simple carbohydrates into simple carbohydrates before it can use them carbohydrates before it can use them for energy.for energy.

These are the Carbohydrates that we These are the Carbohydrates that we Do WantDo Want to eat, they are very healthy to eat, they are very healthy for us!!!for us!!!

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CarbohydratesCarbohydrates The Structure of Simple & Complex The Structure of Simple & Complex

Carbohydrates.Carbohydrates.

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CarbohydratesCarbohydrates Role of Carbohydrates:Role of Carbohydrates:

Your body converts all carbohydrates Your body converts all carbohydrates to to GlucoseGlucose (which is a simple sugar (which is a simple sugar that is the body’s main source of that is the body’s main source of energy).energy).

Glucose that is not used right away is Glucose that is not used right away is stored in the liver & muscles as stored in the liver & muscles as GlycogenGlycogen..

When more energy is needed Glycogen is When more energy is needed Glycogen is converted back to Glucose.converted back to Glucose.

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CarbohydratesCarbohydrates Role of Carbohydrates:Role of Carbohydrates:

It is possible to eat more It is possible to eat more carbohydrates than you need or carbohydrates than you need or you can store.you can store.

When this happens your body When this happens your body converts and stores the excess converts and stores the excess carbohydrates as carbohydrates as body fatbody fat..

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CarbohydratesCarbohydratesDemonstration Demonstration

“CHO, its use and storage “CHO, its use and storage in the body”in the body”

GlucoseGlucose Glycogen Glycogen FatFat

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Daily ReviewDaily Review How many calories are in 1 gram of Carbs?How many calories are in 1 gram of Carbs?

4cal/g4cal/g What’s the difference between simple & complex carbs?What’s the difference between simple & complex carbs?

complex carbs are better for you because they provide complex carbs are better for you because they provide sustained, sustained, long-lasting energy long-lasting energy

What does the body convert carbs into?What does the body convert carbs into?GlucoseGlucose

If you do not burn the glucose, what does it convert to and where is it stored?If you do not burn the glucose, what does it convert to and where is it stored?Glycogen, liver and musclesGlycogen, liver and muscles

Can glycogen be converted back to glucose and burned?Can glycogen be converted back to glucose and burned?YesYes

If the glycogen is not burned, what is it convert to and stored as?If the glycogen is not burned, what is it convert to and stored as?FatFat

What’s the definition of a calorie?What’s the definition of a calorie? What does metabolism do?What does metabolism do? What body type has a high % bodyfat and finds it hard to lose weight?What body type has a high % bodyfat and finds it hard to lose weight?

EndomorphEndomorph How many calories in 1lb of FatHow many calories in 1lb of Fat

3500 cal3500 cal

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ARTICLE/KWLARTICLE/KWL

““HIGH FIBER”HIGH FIBER”

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FiberFiber Fiber??? That sounds boring…isn’t that what Fiber??? That sounds boring…isn’t that what

old people eat?old people eat? Actually…Fiber is Extremely Important!Actually…Fiber is Extremely Important! It can help a person with It can help a person with constipationconstipation, it will , it will

also reduce your risk of also reduce your risk of heart diseaseheart disease and can and can help a person control their help a person control their diabetesdiabetes..

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FiberFiber Fiber is found in many complex Fiber is found in many complex

carbohydrates.carbohydrates. Such as: whole fruit & vegetables, Such as: whole fruit & vegetables,

popcorn, nuts, whole wheat bread, popcorn, nuts, whole wheat bread, brown rice, whole grain cereal, etc.brown rice, whole grain cereal, etc.

You should get at least 25-30 grams You should get at least 25-30 grams of fiber a day. of fiber a day.

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ProteinProtein Proteins are essential to building muscle.Proteins are essential to building muscle. Proteins are made up of 20 Proteins are made up of 20 Amino Amino

AcidsAcids.. Your body can make 11 Amino Acids.Your body can make 11 Amino Acids. The other 9 that your body cannot make The other 9 that your body cannot make

are called are called essential amino acidsessential amino acids, which , which you must get from foods that we eat.you must get from foods that we eat.

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ProteinProtein Complete Complete

Protein:Protein:Contain all 9 Contain all 9

essential amino essential amino acids.acids.

Comes from an Comes from an animal source.animal source.

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ProteinProtein Incomplete Incomplete

Protein:Protein:Lack 1 or more of Lack 1 or more of

the essential the essential amino acids.amino acids.

Come from foods Come from foods of non animal of non animal origin.origin.

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ProteinProtein Eating a combination of incomplete Eating a combination of incomplete

proteins, for ex. Rice & Beans = proteins, for ex. Rice & Beans = a complete protein!!!a complete protein!!!

Brown Rice Kidney Beans

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ProteinProtein Although Protein is not the major Although Protein is not the major

source of energy for the body, it does source of energy for the body, it does provide 4 calories per gram.provide 4 calories per gram.

Consuming too much protein or too Consuming too much protein or too little can be dangerous to your health. little can be dangerous to your health. Ex. Excess body fat, Kidney & Ex. Excess body fat, Kidney &

Liver Problems.Liver Problems.

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Daily ReviewDaily Review Protein provides ___ cal/gProtein provides ___ cal/g

44 Proteins are made up of? How many?Proteins are made up of? How many?

20 Amino Acids20 Amino Acids There are 9 ________ amino acids that the body cannot make, thus you There are 9 ________ amino acids that the body cannot make, thus you

have to eat them.have to eat them.EssentialEssential

________ protein contain all 9 essential amino acids and come from ______ ________ protein contain all 9 essential amino acids and come from ______ sourcessources

Complete/AnimalComplete/Animal ________protein lack 1 or more essential amino acids and come from ___-________protein lack 1 or more essential amino acids and come from ___-

______ sources______ sourcesIncomplete/non-animal (plant)Incomplete/non-animal (plant)

What are the 3 Keys to Nutrition?What are the 3 Keys to Nutrition? _______ is an unlearned inborn response which is a natural physical drive _______ is an unlearned inborn response which is a natural physical drive

that protects you from starvation.that protects you from starvation.HungerHunger

What are ways we can boost or increase our metabolism?What are ways we can boost or increase our metabolism?Exercise & eat 5-6 small meals/dayExercise & eat 5-6 small meals/day

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ARTICLE/KWLARTICLE/KWL

““HIGH PROTEIN”HIGH PROTEIN”

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Read page:Read page: 298298 Summarize or write a shortened version of Summarize or write a shortened version of


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FatFatFats or Lipids-Fats or Lipids-

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

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FatFatThat’s more than twice the That’s more than twice the

calories of carbs or protein.calories of carbs or protein.We classify fats in two groups:We classify fats in two groups:1. Saturated Fats1. Saturated Fats2. Unsaturated Fats2. Unsaturated Fats

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Saturated FatsSaturated Fats All fats contain All fats contain

hydrogen atoms.hydrogen atoms. Saturated Fats hold Saturated Fats hold

all the hydrogen all the hydrogen atoms it can.atoms it can.

Saturated Fats are Saturated Fats are also solid at room also solid at room temp.temp.

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Unsaturated FatsUnsaturated Fats Unsaturated Fats are Unsaturated Fats are

missing some hydrogen missing some hydrogen atoms.atoms.

Unsaturated Fats are Unsaturated Fats are liquids at room temp.liquids at room temp.

This fat has been This fat has been associated with a reduced associated with a reduced risk of heart disease.risk of heart disease.

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Saturated FatsSaturated Fats

1. Beef1. Beef2. Pork2. Pork3. Egg Yolks3. Egg Yolks4. Cheese4. Cheese

5. Butter5. Butter

6. Palm Oil6. Palm Oil

7. Coconut Oil7. Coconut Oil

8. All Fried 8. All Fried FoodsFoods

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Unsaturated FatsUnsaturated Fats

1. Olive Oil1. Olive Oil

2. Canola Oil2. Canola Oil

3. Soybean Oil3. Soybean Oil

4. Corn Oil4. Corn Oil

5. Peanuts/Butter5. Peanuts/Butter

6. Walnuts6. Walnuts

7. Almonds7. Almonds

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Role Of FatRole Of Fat Fat has a great amount of stored energy.Fat has a great amount of stored energy. It also has other purposes such as:It also has other purposes such as: 1. Transports vitamins A,D,E,K in your 1. Transports vitamins A,D,E,K in your

blood.blood. 2. Improves growth & healthy skin.2. Improves growth & healthy skin. 3. Adds flavor to food and satisfies 3. Adds flavor to food and satisfies

hunger.hunger.

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CholesterolCholesterol Although fat does a number of good things for us, it Although fat does a number of good things for us, it

also can hurt us.also can hurt us. Cholesterol-Cholesterol-

Is a waxy substance that Is a waxy substance that

circulates in our blood.circulates in our blood. Your body uses only a small Your body uses only a small

amount of it for important amount of it for important

functions, the rest is dumped functions, the rest is dumped

off to your arteries.off to your arteries. Which increases the risk of heart disease.Which increases the risk of heart disease.

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CholesterolCholesterol Cholesterol Clip-Cholesterol Clip-

http://www.healthcentral.com/animation/408/13/Heart_Attack.html

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Daily ReviewDaily Review Fat provides __ cal/gFat provides __ cal/g

99 Two main types of fats?Two main types of fats?

Saturated and Saturated and unsaturatedunsaturated

What is the role fat plays in What is the role fat plays in our bodies?our bodies?1. A,D,E,K 2. Tissue & Skin 1. A,D,E,K 2. Tissue & Skin 3. Flavor3. Flavor

Two types of CholesterolTwo types of CholesterolHDL=Good, LDL=BadHDL=Good, LDL=Bad

Too much bad cholesterol leads Too much bad cholesterol leads to?to?

Heart diseaseHeart disease

Candy Bars have what type Candy Bars have what type of carbohydrate?of carbohydrate?

SimpleSimple Chicken is what type of Chicken is what type of

protein?protein?CompleteComplete

Olive Oil is what type of fat?Olive Oil is what type of fat?Unsaturated (good)Unsaturated (good)

Butter is what type of fat?Butter is what type of fat?Saturated (bad)Saturated (bad)

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VitaminsVitamins Vitamins- Do Not Contain EnergyVitamins- Do Not Contain Energy

Are compounds that help regulate Are compounds that help regulate many vital body processes, many vital body processes, including the digestion, absorption, including the digestion, absorption, and metabolism of other nutrients.and metabolism of other nutrients.

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VitaminsVitamins

Water Soluble:Water Soluble:B ComplexB ComplexCC Fat Soluble:Fat Soluble:

A, D, E, KA, D, E, K

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Minerals Minerals Minerals- Do Not Contain EnergyMinerals- Do Not Contain Energy

Are substances that the body Are substances that the body cannot manufacture but that are cannot manufacture but that are needed for forming healthy needed for forming healthy bones, teeth and for regulating bones, teeth and for regulating other body processes.other body processes.

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WaterWater Water is the most Water is the most

important of all important of all the nutrients. the nutrients.

Water’s two most Water’s two most important jobs are important jobs are to eliminate wastes to eliminate wastes and regulate your and regulate your body temperature.body temperature.

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WaterWater A normal healthy individual should drink at A normal healthy individual should drink at

least 64 oz of water a day.least 64 oz of water a day. That is just 8 glasses of water a day!!!That is just 8 glasses of water a day!!!

• Individuals that are involved in strenuous Individuals that are involved in strenuous physical activity like- running, biking, physical activity like- running, biking, playing sports, strength training.playing sports, strength training.

• Should drink at least 96-124oz of water Should drink at least 96-124oz of water each day. (24-36oz of that coming from each day. (24-36oz of that coming from Gatorade, PowerAde, sport drinks etc.)Gatorade, PowerAde, sport drinks etc.)

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Daily ReviewDaily Review What type of fat do nuts contain? Protein?What type of fat do nuts contain? Protein?

Unsaturated/IncompleteUnsaturated/Incomplete What type of fat is in a cheeseburger?What type of fat is in a cheeseburger?

SaturatedSaturated What type of carbohydrate is brown rice?What type of carbohydrate is brown rice?

ComplexComplex What do vitamins and minerals do?What do vitamins and minerals do? What is the most important nutrient? How much do What is the most important nutrient? How much do

you need daily?you need daily?

Water, minimum 64oz, active people 96oz or moreWater, minimum 64oz, active people 96oz or more What are the two types of vitamins?What are the two types of vitamins?

Water & Fat SolubleWater & Fat Soluble

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ARTICLE/KWLARTICLE/KWL“TRANS FAT”“TRANS FAT”

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Dietary Guidelines For Dietary Guidelines For AmericansAmericans

Is a set of recommendations for Is a set of recommendations for healthful eating and active living.healthful eating and active living.

These recommendations are broken up These recommendations are broken up into three groups: known as the ABC’s.into three groups: known as the ABC’s.

The ABC’s will help you stay fit and The ABC’s will help you stay fit and will ensure variety, balance and will ensure variety, balance and moderation in your food choices.moderation in your food choices.

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A: Aim for FitnessA: Aim for FitnessAim for a healthy weight and/or body Aim for a healthy weight and/or body

fat %.fat %.Try not to gain extreme amounts of Try not to gain extreme amounts of weight or body fat as well as not to weight or body fat as well as not to loose extreme amounts of weight or loose extreme amounts of weight or body fat. Both are very un healthy.body fat. Both are very un healthy.

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A: Aim for FitnessA: Aim for FitnessBe physically active each day.Be physically active each day.

Try to become or stay Try to become or stay physically fit by getting at least physically fit by getting at least 30-60 min a day of physical 30-60 min a day of physical activity and/or exercise.activity and/or exercise.

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Dietary Guidelines For AmericansDietary Guidelines For Americans B: Build a Healthy BaseB: Build a Healthy Base

Make your food choices carefully.Make your food choices carefully. Choose a variety of grain products, Choose a variety of grain products,

especially whole grains.especially whole grains. Choose a variety of fruits and Choose a variety of fruits and

vegetables daily.vegetables daily. Keep food safe to eat.Keep food safe to eat.

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C: Choose SensiblyC: Choose SensiblyChoosing a diet that is Choosing a diet that is lowlow in saturated in saturated

fat, cholesterol and sugar.fat, cholesterol and sugar.Choosing and preparing foods with Choosing and preparing foods with lessless

salt.salt.Choosing more fruits, vegetables, whole Choosing more fruits, vegetables, whole

grains and lean meats.grains and lean meats.

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My Plate My Plate

http://www.choosemyplate.gov/

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Daily ReviewDaily Review The ABCs stand for?The ABCs stand for?

Aim for Fitness, Build a Base, Choose healthy foodsAim for Fitness, Build a Base, Choose healthy foods

What type of fat lowers your risk for heart disease?What type of fat lowers your risk for heart disease?

UnsaturatedUnsaturated Carbohydrates are converted to:Carbohydrates are converted to:

GlucoseGlucose What is the preferred source of energy?What is the preferred source of energy?

CarbohydratesCarbohydrates Fat transports which vitamins?Fat transports which vitamins?

A,D,E,KA,D,E,K What are the 6 nutrients?What are the 6 nutrients?

Carbs, Protein, Fat, Vitamins, Minerals, WaterCarbs, Protein, Fat, Vitamins, Minerals, Water

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Healthy Eating PatternsHealthy Eating Patterns Importance of Breakfast!!!Importance of Breakfast!!!

While you sleep your body uses While you sleep your body uses energy and in the process you have energy and in the process you have gone quite a while without any gone quite a while without any food.food.

So you need to So you need to

break-your-fast!!!break-your-fast!!!

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Healthy Eating PatternsHealthy Eating PatternsStudies show eating a nutritious Studies show eating a nutritious

breakfast improves: breakfast improves: mentalmental & & physical performancephysical performance while while reducing fatiguereducing fatigue later in the later in the day. day. Finally it Finally it jump startsjump starts your your metabolismmetabolism..

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Healthy Eating PatternsHealthy Eating Patterns Nutritious Snacks:Nutritious Snacks:

Not potato chips, pop, cookies, and candy bars. Not potato chips, pop, cookies, and candy bars. (These foods contain a lot of calories but hardly any (These foods contain a lot of calories but hardly any nutrients.) They are loaded with sugar & fat.nutrients.) They are loaded with sugar & fat.

Instead a snack could consist of: whole grain Instead a snack could consist of: whole grain products, fruits, and vegetables.products, fruits, and vegetables.

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Healthy Eating PatternsHealthy Eating Patterns Popcorn Popcorn (without the (without the

loaded butter & salt)loaded butter & salt) AppleApple 1/4 cup 1/4 cup hummus, 3 , 3

carrot stickscarrot sticks Fiber One BarsFiber One Bars

Fruit SmoothieFruit SmoothieSugar Free Jell-OSugar Free Jell-OOatmeal SquaresOatmeal SquaresPretzelsPretzelsLow fat YogurtLow fat Yogurt

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Nutrition Labeling Nutrition Labeling To eat a healthy diet, To eat a healthy diet,

you have to know what you have to know what you are eating, what is you are eating, what is in the food you are in the food you are eating, and how much eating, and how much of it there is.of it there is.

To find this information To find this information you can always rely on you can always rely on the Food Label.the Food Label.

Which you will find on Which you will find on all packages/containers all packages/containers of food that are for sale.of food that are for sale.

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Label AlertsLabel Alerts

Stay Away or reduce:Stay Away or reduce: High Fructose Corn High Fructose Corn

SyrupSyrup Trans Fat (partially Trans Fat (partially

hydrogenated oils)hydrogenated oils) SugarSugar SodiumSodium Saturated FatSaturated Fat

Eat a lot of:Eat a lot of:Whole GrainWhole Grain

Unsaturated FatUnsaturated Fat

FiberFiber

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Daily ReviewDaily Review What 3 things happen when you eat breakfast?What 3 things happen when you eat breakfast?

Jumpstart metabolism, improve academic & Jumpstart metabolism, improve academic & athletic performanceathletic performance

Give examples of healthy snacksGive examples of healthy snacks What do labels tell us?What do labels tell us?

What’s in the food & how much of itWhat’s in the food & how much of it Give the 5 Label Alerts to AvoidGive the 5 Label Alerts to Avoid

HFCS, Trans Fat, (3 S’s) Sugar, Sodium, Sat HFCS, Trans Fat, (3 S’s) Sugar, Sodium, Sat FatFat

Give 3 Label Alerts to Eat a lot of:Give 3 Label Alerts to Eat a lot of:Whole Grains, Unsat. Fat, & FiberWhole Grains, Unsat. Fat, & Fiber

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Label ActivityLabel Activity

Notebook pg. 63-66Notebook pg. 63-66 Use example labels Use example labels

to answer to answer questions.questions.

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Bell RingerNutrition Quiz 1

Take 10 minutes to review your notes for the Take 10 minutes to review your notes for the quiz.quiz.

Good Luck!Good Luck!

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Maintaining a Healthy Weight/Body Maintaining a Healthy Weight/Body Fat %Fat %

Body Image:Body Image: the way you see your the way you see your body.body.It can be affected by media images It can be affected by media images

(TV, Magazines, Music, Movies, (TV, Magazines, Music, Movies, Internet), and also by your family Internet), and also by your family and friends.and friends.

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The Weight/Body FatThe Weight/Body Fat-Calorie Connection-Calorie Connection

Tipping the balance of the energy equation Tipping the balance of the energy equation will result in weight loss or weight gain.will result in weight loss or weight gain.

If you take in fewer calories than you burn, If you take in fewer calories than you burn, you lose weight.you lose weight.

If you take in more calories than you burn, If you take in more calories than you burn, you gain weight.you gain weight.

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The Weight/Body Fat-Calorie ConnectionThe Weight/Body Fat-Calorie Connection

Eating Eating 500 fewer500 fewer calories per day than you calories per day than you need to maintain your weight will result in need to maintain your weight will result in the loss of the loss of 1 LB1 LB of body fat after one week. of body fat after one week. (500 calories X 7 days= 3,500 calories)(500 calories X 7 days= 3,500 calories)

Burning an additional Burning an additional 500 calories500 calories per day per day through through physical activityphysical activity instead of eating instead of eating fewer calories would result in the same fewer calories would result in the same weight loss.weight loss.

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Health RisksHealth Risks Being Overweight or Having a High % of Body Being Overweight or Having a High % of Body

Fat is a serious problem and could cause health Fat is a serious problem and could cause health problems.problems.1. Excess body fat forces the heart 1. Excess body fat forces the heart

and lungs to work harder and and lungs to work harder and increases the risk of high blood increases the risk of high blood pressure and high blood cholesterol.pressure and high blood cholesterol.

2. It can also increase the risk of 2. It can also increase the risk of type 2 diabetes, asthma, and some type 2 diabetes, asthma, and some cancers.cancers.

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Healthy Weight/Body Fat Loss Healthy Weight/Body Fat Loss StrategiesStrategies

To prevent these health risks from To prevent these health risks from happening be sure to:happening be sure to:

1. Get at least 30-60 min of anaerobic or 1. Get at least 30-60 min of anaerobic or aerobic activity 3-5 days/wk.aerobic activity 3-5 days/wk.

2. Strength Train 2-4 days/wk2. Strength Train 2-4 days/wk(the more (the more muscle you have the more fat you burn)muscle you have the more fat you burn)

3. Eat 5-6 balanced meals (including 3. Eat 5-6 balanced meals (including snacks)snacks)

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Healthy Weight/Body Fat Loss Healthy Weight/Body Fat Loss StrategiesStrategies

44. Drink Plenty of Water . Drink Plenty of Water (64 oz/ 8 glasses a day) (64 oz/ 8 glasses a day)

5. Eat a variety of low-calorie, nutrient 5. Eat a variety of low-calorie, nutrient dense foods (whole grain products, dense foods (whole grain products, vegetables and fruits).vegetables and fruits).

6. Stay away from the Pop, Candy, 6. Stay away from the Pop, Candy, Chips and Fast Food!!!Chips and Fast Food!!!

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Healthy Weight Gain StrategiesHealthy Weight Gain Strategies 1. Increase your calorie intake-1. Increase your calorie intake- choose choose

foods high in complex carbohydrates, such foods high in complex carbohydrates, such as breads, pasta, and potatoes. Also include as breads, pasta, and potatoes. Also include foods high in protein, such as chicken, foods high in protein, such as chicken, turkey, fish, beef and eggs.turkey, fish, beef and eggs.

2. Eat often and take second helpings-2. Eat often and take second helpings- choose more than the minimum number of choose more than the minimum number of serving from each food group in the food serving from each food group in the food guide pyramid.guide pyramid.

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Healthy Weight Gain StrategiesHealthy Weight Gain Strategies 3. Eat nutritious snacks-3. Eat nutritious snacks- snack snack

two to three hours before meals to two to three hours before meals to avoid spoiling your appetite.avoid spoiling your appetite.

4. Build Muscle-4. Build Muscle- Strength Train. Strength Train.

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Daily ReviewDaily Review What is body image? How is it influenced?What is body image? How is it influenced?

The way you see your body; media, The way you see your body; media, parents, parents, friendsfriends

To lose weight you:To lose weight you:Decrease calories & increase activityDecrease calories & increase activity

To gain weight you:To gain weight you:Increase caloriesIncrease calories

What are the 6 steps to losing weight?What are the 6 steps to losing weight?1.anaerobic exercise 2.strength training 3.5-6 1.anaerobic exercise 2.strength training 3.5-6

meals 4. Water 5. low-cal/nut. Dense 6. avoid junkmeals 4. Water 5. low-cal/nut. Dense 6. avoid junk What are the 4 steps to gaining weight?What are the 4 steps to gaining weight?

1. increase cal(bigger meals) 2. Eat often 7-8 meals 1. increase cal(bigger meals) 2. Eat often 7-8 meals 3. 3. nut snacks 4. strength trainnut snacks 4. strength train

What steps to losing or gaining weight are common?What steps to losing or gaining weight are common?

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Fad Diets & Eating DisordersFad Diets & Eating Disorders If you see an ad like If you see an ad like

the one shown here, the one shown here, think twice.think twice.

Such ads are often for Such ads are often for fad diets: weight-loss fad diets: weight-loss plans that are popular plans that are popular for only a short time.for only a short time.

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Fad Diets & Eating DisordersFad Diets & Eating Disorders These diets are often hard to These diets are often hard to

stick with because they stick with because they limit food variety. limit food variety.

Some fad diets are costly Some fad diets are costly because they require dieters because they require dieters to buy certain products.to buy certain products.

Fad diets that severely Fad diets that severely restrict the foods a dieter restrict the foods a dieter eats fail to provide the body eats fail to provide the body with the nutrients it needs to with the nutrients it needs to be healthy and grow.be healthy and grow.

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Fad Diets & Eating DisordersFad Diets & Eating Disorders Diet Pills- many diet pills work Diet Pills- many diet pills work

by suppressing appetite.by suppressing appetite. They may cause drowsiness, They may cause drowsiness,

anxiety, racing heart rate, or anxiety, racing heart rate, or other serious side effects, other serious side effects, even even death!!!death!!!

Once you stop taking the Once you stop taking the pills, your body cannot boost pills, your body cannot boost it’s own metabolism it’s own metabolism anymore, it has to rely on the anymore, it has to rely on the pill!! You don’t want that!!pill!! You don’t want that!!

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Fad Diets & Eating DisordersFad Diets & Eating Disorders You don’t need any special diets, or You don’t need any special diets, or

pills to help you lose weight/body fat pills to help you lose weight/body fat and gain muscle.and gain muscle.

All you need to do is eat right, strength All you need to do is eat right, strength train, exercise and make sure you get train, exercise and make sure you get enough sleep. enough sleep.

There is no magic pill or diet, There is no magic pill or diet, hard hard work and determinationwork and determination will lead you will lead you to your goals!to your goals!

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Daily ReviewDaily Review Why don’t diets work long-term?Why don’t diets work long-term? Because they aren’t supposed to! Restrict food, lose Because they aren’t supposed to! Restrict food, lose

muscle, lower metabolism, gain more weight backmuscle, lower metabolism, gain more weight back What tips you off that it’s a fad/gimmick diet?What tips you off that it’s a fad/gimmick diet? Why shouldn’t you take diet pills or drinks?Why shouldn’t you take diet pills or drinks? What are the 6 steps to losing weight safely and What are the 6 steps to losing weight safely and

keeping it off?keeping it off?

Anaerobic exercise, Strength training,Anaerobic exercise, Strength training,

5-5-6 meals, Water, Low-cal/nutrient dense foods,6 meals, Water, Low-cal/nutrient dense foods,

Avoid junk food.Avoid junk food.

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Activity: Take a Stand!Activity: Take a Stand!

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Fad Diets & Eating DisordersFad Diets & Eating Disorders Sometimes a person’s Sometimes a person’s

concerns about weight concerns about weight loss can get out of loss can get out of control.control.

Becoming obsessed Becoming obsessed with thinness can lead with thinness can lead to eating disorders.to eating disorders.

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Fad Diets & Eating DisordersFad Diets & Eating Disorders About 90% of those with eating disorders are About 90% of those with eating disorders are

femalefemale ranging from ranging from 16-2616-26 years old. years old. Eating disorders are a serious problem and Eating disorders are a serious problem and

people who suffer from them need people who suffer from them need professional helpprofessional help..

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Types of Eating DisordersTypes of Eating Disorders Anorexia Nervosa-Anorexia Nervosa-

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

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Types of Eating DisordersTypes of Eating Disorders Anorexia develops most often in teenage Anorexia develops most often in teenage

girls and young women. girls and young women. Symptoms Include:Symptoms Include: extremely low extremely low

caloric intake, obsession with exercise, caloric intake, obsession with exercise, emotional problems, distorted body emotional problems, distorted body image, denial of problem.image, denial of problem.

This can cause serious health This can cause serious health problems/death.problems/death.

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Types of Eating DisordersTypes of Eating Disorders Bulimia Nervosa-Bulimia Nervosa- is a disorder in is a disorder in

which some form of purging follows which some form of purging follows cycles of overeating.cycles of overeating.

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Types of Eating DisordersTypes of Eating Disorders A person with Bulimia often follows a A person with Bulimia often follows a

strict diet and then quickly consumes strict diet and then quickly consumes large amounts of food. After eating large amounts of food. After eating the person vomits or takes laxatives to the person vomits or takes laxatives to purge the food from the body.purge the food from the body.

Repeated binging, purging and fasting Repeated binging, purging and fasting can cause serious health problems or can cause serious health problems or even death.even death.

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ADONIS COMPLEXADONIS COMPLEX Common in adolescent malesCommon in adolescent males Body image distorted:Body image distorted:

Think everyone else has bigger Think everyone else has bigger muscles, stronger bench press etc. muscles, stronger bench press etc.

ADONIS COMPLEXADONIS COMPLEX See themselves having smaller muscles than See themselves having smaller muscles than

they do in reality.they do in reality.

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ADONIS COMPLEXADONIS COMPLEX Overtraining: lifting Overtraining: lifting

weights 5-7 times weights 5-7 times per week for 2 hours per week for 2 hours per workoutper workout

Supplementation: Supplementation: spending $150-$500 spending $150-$500 a month on body a month on body building building supplements.supplements.

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ADONIS COMPLEXADONIS COMPLEX

Steroid Abuse:Steroid Abuse: Injecting anabolic Injecting anabolic steroids for bigger steroids for bigger musclesmuscles More teenage males More teenage males

use steroids to get use steroids to get bigger muscles than bigger muscles than to improve athletic to improve athletic performance!performance!

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Body Image Body Image VideosVideos

http://www.youtube.com/watch?v=qLCKJe8KEgY

http://www.youtube.com/watch?v=2PmVZrky9yA&feature=related

Persuasive Paragraphs Persuasive Paragraphs Take a Stand Take a Stand

Persuasive ElementPersuasive Element Take a stand, state your opinion, MAKE YOUR Take a stand, state your opinion, MAKE YOUR

POINTPOINT Make a counterpoint, counter argument, Make a counterpoint, counter argument,

acknowledge the other side.acknowledge the other side. SLAM it back down, restate your point!SLAM it back down, restate your point!

And support it with 2-3 details from the And support it with 2-3 details from the article.article.

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Activity: Review for TestActivity: Review for Test

Nutrition Study GuideNutrition Study Guide Binder Pgs 95-100Binder Pgs 95-100

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REVIEW for REVIEW for NUTRITION TESTNUTRITION TEST

Study GuideStudy Guide

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Nutrition Nutrition ExamExam

1 Nutrition & Your Health. 2 Bell Ringer#1 Textbook: Sustained Silent Reading Read pages: 282-285 Summarize or write a shortened version of this.

Documents

higher metabolism

older metabolism

body typesectomorph

healthy long living

silent reading

measure of energy

timing of food

bell ringer