Nutrition

M I S S T O R I TT O

NUTRITION

BENEFITS OF PHYSICAL ACTIVITY

• 1. Control weight• Diet and physical activity together• Gain weight when the calories you burn, including those

during exercise, are less than the calories you eat/drink• 2. Reduce risk of cardiovascular disease• Lower blood pressure and cholesterol levels• At least 150 minutes a week of moderate intensity aerobic

activity• 3. Reduce risk of type 2 diabetes and

metabolic syndrome• Metabolic syndrome= too much fat around the waist, high

blood pressure, low HDL cholesterol, high blood sugar• At least 150 minutes a week of moderate intensity aerobic

activity

BENEFITS OF PHYSICAL ACTIVITY

• 4. Reduce risk of some cancers• Colon and breast cancer• *Lung cancer

• 5. Strengthen muscles and bones• Slows the loss of bone density• Helps with arthritis

• 6. Improve mental health and mood• Keeps your thinking, learning and judgment skills sharp• Reduces risk of depression and helps you sleep better

• 7. Improves your ability to do daily activities• Lower risk of functional limitations than people who are

inactive• 8. Increases life expectancy, Quality of life

UNDERSTANDING METABOLISM

• Metabolism: the processes that the body needs to function• BMR= Basal Metabolic Rate (aka Resting

Metabolic Rate)• Basal Metabolic Rate: amount of energy

(calories) that a person needs to keep the body functioning at rest

BMR: FACTORS

• Factors influencing metabolic rate:• 1. Body Composition• Higher muscle= Higher metabolic rate, muscle burns 3-5x

more calories than fat does

• 2. Age• Highest during periods of rapid growth (puberty)• As you get older, muscle mass decreases, metabolism slows

• 3. Weight• The heavier you are, the more calories you need• Burn more calories

BMR: FACTORS

• Factors influencing metabolic rate• 4. Gender• Women have 5-10% lower metabolic rate than men• Men burn more calories (more muscle naturally)

• 5. Body Surface Area• Great surface area=Higher BMR (tall thin people have high BMR)

• 6. Endocrine Glands (thyroid hormones)• Thyroid hormone• Supply of thyroxine inadequate (BMR falls 30 to 50%) or

hyperative (BMR increase 2x normal amt)

SIX ESSENTIAL NUTRIENTS

• Pyramid versus My Plate


• CARBOHYDRATES: Provide energy for muscles, nerves, and the brain• Complex carbs: provide calories and other

nutrients• good sources of fiber, essential for digestion

and prevention of some diseases• Simple carbs: provide calories, not much

else• Empty Calories

• Regulates amount of sugar circulating in body

• Assists in body’s absorption of calcium• Helps in lowering cholesterol level and

regulates blood pressure


• PROTEINS: Builds and repairs cells, fight infections, and make blood strong• Made up of amino acids

• Responsible for repair and maintenance of the bodies living cells• Sources• Fish, meat, chicken, eggs, milk, soy

beans, nuts, beans• 4 calories in one gram


• FATS: Provides energy and fatty acids and helps digestion• Too much fat can be harmful

• Bad reputation but fatty acids serve many functions!• Provide us with energy• Essential for absorption of vitamins A, D, E, K• Help regulate inflammation, blood pressure,

blood clotting• Insulation and cushioning for organs

• 9 calories in one gram


• WATER: Essential to life• W: Works to keep muscle and

skin toned• A: Aids in weight loss• T: Transports oxygen and

nutrients to cells• E: Eliminates toxins and wastes

from the body• R: Regulates body temperature


• VITAMINS: Essential for growth and health• Main function- Facilitate and regulate body

processes• 2 main groups: Fat soluble and water soluble• Fat soluble• -Absorbed along with fats and can be stored in the body

(vitamins A, D, E, and K)• Water soluble• (Include B-complex vitamins and vitamin C)

• Sources: Milk, meat, fruits vegetables, bread, cereals


• MINERALS: Regulate body processes• For example: Iron in red blood cells transports oxygen

• Minerals combine in important ways in the body (calcium in our bones)• Each mineral has a specific role in our body• All minerals can be obtained through food we

consume• Builds bones, teeth, blood and helps the body use

energy

EATING DISORDERS

• Why do they happen?• Complicated, serious and potentially devastating • Complex combination of factors• Genetics• Biochemical• Psychological• Cultural• Environmental

• Many misconceptions• Illnesses not character flaws or choices• CANNOT tell if a person has an eating disorder just by

looking at them (underweight, normal weight, overweight)

FEMALE TRIAD

TYPES OF EATING DISORDERS• Anorexia Nervosa:• Relentless pursuit of thinness • Unwillingness to maintain a normal or healthy weight• A distortion of body image and intense fear of gaining weight• A lack of menstruation among girls and women• Extremely disturbed eating behaviors

• Warning Signs:• • Deliberate self-starvation with weight loss

• Intense, persistent fear of gaining weight• Refusal to eat or highly restrictive eating• Continuous dieting• Abnormal weight loss• Sensitivity to cold• Absent or irregular menstruation• Hair loss

TYPES OF EATING DISORDERS

• Bulimia Nervosa• May secretly binge — eating large amounts of

food — and then purge, trying to get rid of the extra calories in an unhealthy way• Preoccupied with weight and body shape• May judge self severely and harshly for self-

perceived flaws


• EDNOS: Eating disorder not specified: • Any combination of signs and symptoms typical of anorexia and

bulimia

• Examples of EDNOS:• Menstruation is still occurring despite meeting all other criteria for

anorexia nervosa• All conditions are present to qualify for anorexia nervosa except the

individual's current weight is in the normal range or above• Purging or other compensatory behaviors are not occurring at a

frequency less than the strict criteria for bulimia nervosa• Purging without Binging—sometimes known as purging disorder• Chewing and spitting out large amounts of food but not swallowing


• Orthorexia Nervosa:• When eating healthy goes too far• Obsessed with the “perfect diet”• Fixate on eating food that make them feel pure/healthy• Obsessive compulsive behaviors• Eating out is out of the question


• Anorexia Athletica/Over Exercise:• -Not recognized by standard mental health

diagnostic manuals• Used to denote a disorder characterized by

excessive, obsessive exercise (compulsive exercise)• Feelings of guilt when missed workout/don’t

exercise enough• Most commonly found in pre-elite/professional

athletes• Also can exist in general population

• Anorexia Athletica may occur when coaches or parents pressure athletes to improve performance and encourage an increase exercise or training or dieting


• Overeating:• Use food and eating as a way to hide from or

manage emotions• Fills a void felt inside• Used to cope with daily stresses and

problems in life• Seek emotional comfort in food• Tend to be overweight

• NOTE: Unlike bulimia nervosa, those with overeating disorder do not purge excess calories following a binge episode


• Binge Eating:• Frequently consume unusually large amounts of food• Overeating crosses the line to binge-eating disorder –• Becomes a regular occurrence, usually done in secret

• Cannot resist the urge and continue to binge


• Night Eating:• Lack of appetite in morning• Overeating at night• Waking to eat throughout night• Ingestion of at least 25% of daily

calories after dinner or awakening to eat at least 3 times per week

• Not always recognized by health professionals• Frequently, the signs and

symptoms may be mistaken for other conditions or identified simply as bad habits

Nutrition

Documents

energy calories

beans4 calories

organs9 calories

elseempty calories

higher metabolic rate

high blood pressure

lower metabolic rate

metabolic rate4