Nutrition: Activity As a class, we will make a list of our FAVORITE foods Then, try to guess which ones are healthy (we will circle these) Why did.

Nutrition: Activity As a class, we will make a list of our

FAVORITE foods Then, try to guess which ones are

healthy (we will circle these) Why did you pick these foods?

Nutrition Now we are going to learn how to

actually define “HEALTHY” vs “Non-Healthy” foods

Nutrition Nutrition = the process by which a living

organism assimilates food and uses it for growth and replacement of tissues

Proper nutrition can: Reduce the likelihood of injury and illness Speed the healing process of injury and illness Increase energy Improve athletic performance Enhance mood Regulate weight

Nutrition The big question: Why do we need food??? ENERGY!!!

Nutrition and Energy Energy = the power used to do work (or

to produce heat or light) Energy cannot be created or destroyed

It can only be changed from one form to another

Ex: When coal burns, the energy stored in the chemical form is converted to heat and light

Nutrition and Energy Living plants are able to use and

convert solar energy by a process called photosynthesis

Animals use chemical energy found in plants or other animals They can oxidize carbohydrates, fats, and

proteins This produces energy, carbon dioxide, and

water

Nutrition and Energy Energy is needed for:

Body functions Ex: breathing, beating heart, body

temperature Active movement

Ex: muscle contractions (running, jumping, walking, etc.)

Growth and repair Ex: muscular, skeletal, tissue, etc.

Nutrition and Calories The use of energy always produces heat In nutrition, energy is measured in

CALORIES

Nutrition and Calories What exactly is a Calorie? Calorie = the energy needed to raise

the temperature of 1 gram of water from 14.5 to 15.5 degrees Celsius

That is why we say that we “burn” calories (In reality we are converting energy

stored into body functions or active movement)

How Many Calories? The “average” recommended diet is

2,000 calories per day This number varies based on:

Age Gender Health issues Physical activity

How Many Calories?

Why do young people need more calories? Their tissue, bones, muscles are still

growing! Why do athletes need more calories?

They are constantly converting calories into energy for athletic performance!

Ex: Michael Phelps claims to maintain a 12,000 calorie/day diet

What should be in thoseCalories? Before we talk about weight loss, weight

gain, and counting calories….we need to address: What should we eat???

What to Eat The human body must have a balanced diet

consisting of the following 7 food components or nutrients: Carbohydrates Proteins Fats Vitamins Minerals Water Fiber

Without these, the body will not be able to grow, repair, and maintain body tissues

What Did You Eat Last Night? As a class, make a list of what everyone

ate last night Highlight the “healthy” choices (Hopefully each day we will get closer to

knowing how to label these healthy options)

What is in Your Food? Now let’s define what each nutrient is

and how it affects your body Carbohydrates Proteins Fats Vitamins Minerals Water Fiber

Carbohydrates Carbohydrates = the body’s primary

source of fuel for energy Carbs make glucose which is the fuel

that gives you energy and keeps everything going

Carbohydrates You can find carbohydrates in the

following: Fruits Vegetables Breads, cereals, and other grains Milk and milk products Foods containing added sugars (e.g.,

cakes, cookies, and sugar-sweetened beverages).

Carbohydrates Simple Carbs = added sugars

“Empty” calories Provide energy but no nutrients

Complex carbs = starches Provide energy AND vitamins, minerals,

fiber Ex: vegetables and grains

Carbohydrates Nutritionists recommend that 45-50% of

daily calories come from carbohydrate sources

Bulk should be from complex carbs Veggies, grains, fruits

Minimize simple carbs Candy, ice cream, sweet beverages, etc.

Carbohydrates So if you are maintaining a 2,000

calorie/day diet…about how many of those calories should come from carbohydrates?

Remember, however, think: Vegetables Fruits Grains

Increasing Carbohydrates Some healthy foods that are high in

quality carbohydrates: Apples Bananas Corn Squash Dried fruits (raisins, cranberries) Granola or oatmeal Whole grain choices

Decreasing Carbohydrates Some healthy foods with low amounts of

carbohydrates: Leafy greens Broccoli Spinach wrap (instead of bread) Strawberry or Kiwi Lean meats Seafood Egg whites

Activity: Carbohydrates As a class, make a list of simple

carbohydrates and complex carbohydrates Name some ways that you can start

substituting complex carbs for simple ones for the following meals: Breakfast Lunch Snack Dinner Dessert

Proteins Protein = an essential nutrient that

contains nitrogen and helps the body grow, build, and repair tissue

Protein is found in every cell and tissue in the human body

Proteins Proteins are made of amino acids There are 20 amino acids and 9 are

required in the human body These are called “essential” amino acids

Proteins A “complete protein” contains all the 9

essential amino acids Complete Proteins: eggs, meat, fish,

poultry, cheese and milk Incomplete Proteins: fruits, veggies,

grains, and beans

Proteins In other words…

Animal proteins are usually complete proteins

Plant proteins are usually incomplete proteins

THEREFORE, vegetarians must maintain a very well-balanced diet that incorporates all of the essential amino acids

How Much Protein Do I Need? (Body weight/2.2 ) x 0.8 =

recommended AVERAGE grams of protein per day

This means that you need 0.8 grams of protein per kg of body weight

**Athletes need more for tissue repair!!**

Fats Dietary fat is required to:

Carry vitamins through the blood Insulate body tissues Provide energy

Fats Fats and oils are composed of basic

units called “fatty acids” The following types of fat all contain

different mix of fatty acids: Saturated Monounsaturated Polyunsaturated Trans

Fats Saturated Fatty Acid= mostly found in

animal sources Monounsaturated Fatty Acid = mostly

found in vegetable, olive, and peanut oils Polyunsaturated Fatty Acid = mostly

found in seafood Trans Fatty Acid = mostly found in

processed food such as margarine and snack foods

Fats: How Much Should I Eat? Total fat intake should be no more than

30% of total daily calories Saturated fat intake should stay under

10% While fats are an integral part of a well-

balanced diet, they should be limited

How to Limit Fat Intake Limit amounts of red meat Choose low-fat or non-fat dairy products Remove skin from poultry Decrease or eliminate fried foods,

butter, margarine Cook with small amounts of olive oil

instead of butter

Fats: Quick Assignment Using the internet, complete the

following assignment: Identify 5 foods that you enjoy that are

HIGH in fat content Identify 5 foods that you enjoy that are

LOW in fat content

Vitamins Vitamins = complex organic

substances that the body needs in small amounts

Most vitamins cannot be manufactured by the body and must be provided by your diet

Vitamins Vitamins have a variety of healthy

functions in the body If the body lacks vitamins, deficiencies

or disease can develop

Vitamins Vitamins are grouped into 2 categories:

Fat-soluble Too much can cause toxicity

Water-soluble Too much will be excreted in the urine

Fat-Soluble Vitamins Found in foods such as: meats, liver,

dairy, eggs, and green vegetables Vitamin A (retinol) Vitamin D (calciferol) Vitamin E (tocopherol) Vitamin K1 (phytonadione) Vitamin K2 (menaquinones) Vitamin K3 (menadione)

Water-Soluble Vitamins Found in foods such as: whole grain cereals,

leafy green vegetables, fruits, and legumes Folic Acid Nicotinic Acid (niacin) Vitamin B1 (thiamine hydrochloride) Vitamin B2 (riboflavin) Vitamin B6 (pyridoxine hydrochloride) Vitamin B12 (cyanocobalamin) Vitamin C (ascorbic acid)

VitaminsVitamin A (retinol) propertiesGood for Eyesight, growth, appetite and taste.

Vitamin B1 (thiamine) properties

Good for Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.

Vitamin B2 (riboflavin) properties

Good forGrowth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrates.

Vitamin B6 (pyridoxine) properties

Good forPreventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate.

VitaminsVitamin B12 (cobalamin) properties

Good for Making red blood and the formation of the nerves.

Vitamin C (ascorbic acid) properties

Good for

Immune defense system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy.

Vitamin D properties Good for Strong bones and teeth.

Vitamin E (tocopherol) properties

Good for Fighting toxins – vitamin E is a powerful antioxidant.

Vitamins: Assignment Use the internet to fill out the Vitamin

chart

Minerals Inorganic substances that are needed

for proper growth, development, and health

If a body needs more than milligrams of an inorganic substance in a day…it is known as a “MINERAL”

If less is needed = “trace element”

Minerals Minerals are needed to:

Transport oxygen Stimulate muscles to contract Maintain CNS function

Minerals Examples of minerals that are critical in

a well-rounded diet: Calcium Phosphorus Potassium Sodium Iron Zinc

Minerals: Assignment Use the internet to complete the

minerals assignment to the best of your ability

Vitamins & Minerals: Assignment 1.) Go to the following website: http://www.netdoctor.co.uk/

health_advice/facts/vitamins_which.htm 2.) For each vitamin and mineral you

will need to identify: Signs of deficiency Good sources

Water The most important, yet often

neglected, nutrient No water = death Limited water = body will suffer

Water Water is in the bloodstream (circulating

throughout the body) Water helps to:

Regulate temperature Transport nutrients Eliminate toxins and waste Maintain proper metabolism

Water Fluid Loss

2-3 % of body weight = impaired performance

7-10% of body weight = can be fatal

Water Average recommendation: Drink 6-8

glasses of water a day More when you are physically active

On average, a person loses about 7 glasses of water each day

An active person will lose a greater amount

Water It is important to drink water BEFORE,

DURING, and AFTER physical activity Our muscles work best when fed

water….therefore athletes MUST stay properly hydrated at ALL times

Water vs. Sports Drinks Sports Drinks

Added electrolytes, carbohydrates, sugars, and some vitamins and minerals

NOT a better source of hydration than water

However, the added components might delay some fatigue and provide extra energy from sugar

Water Challenge I challenge each of you to drink at least 4

bottles of water every day for one week

Report back to me if you feel any change

Extra credit for anyone who actually does this!!!

Fiber Dietary Fiber = the indigestible

component of plants that are consumed by humans

Fiber is found in all plant foods Such as: grains, beans, lentils, fruits and

vegetables

Fiber The nutritional component of fiber is

actually NOT essential HOWEVER, fiber keeps our digestive

tract running smoothly

Fiber 2 types of fiber

Soluble Found in fruits, oats, legumes Lowers cholesterol

Insoluble Some fruits, vegetables, whole grains Soaks up water to add bulk Prevents constipation

How Much Fiber Should I Eat? AVERAGE daily recommendations: WOMEN:

Age 50 and down: 25 grams Age 51 and up: 21 grams

MEN Age 50 and down: 38 grams Age 51 and up: 30 grams

Some Foods High in Fiber Apple Bran cereal (Raisin Bran) Broccoli Carrot Strawberries Pear Oat Bran Lentils (cooked) Baked Potato Peas

Key Concepts!!! Carbohydrates = our primary source of

energy Protein = needed for growth and repair Fats = store energy, insulate body, and

transport vitamins Vitamins = needed to use energy for

body functions Minerals = needed for growth,

maintenance, repair of tissue and bone Water = most important nutrient Fiber = helps digestive tract

Assignment: Foods to Avoid or Limit….

Go to the following website: http://nutritiondata.self.com/tools/nutrient-searc

h Finds foods that YOU ENJOY that have a high

content of the following nutrients: Sugars Trans Fat Saturated Fat Alcohol (you MIGHT enjoy these someday, but not

yet, so just take a guess at your preference)

This list = Foods/beverages that you generally want to avoid

Nutrition Labels Nutrition labels are required on almost

all consumable products In certain cases, labels are not required

by law…but a list of ingredients should ALWAYS be present

Nutrition Labels: DV % DV = Percentage Daily Value DRV = Daily Reference Value

These show you percentages of nutrients present in the food or drink

Percentages are based on a 2,000 calorie/day diet

Nutrition Labels: DV Recommended daily values for energy-

producing nutrients: Fat = 30% of calories Saturated Fat = 10% of calories Carbohydrate = 60% of calories Protein = 10% of calories Fiber = 11.5 grams per 1,000 calories

Nutrition Labels: DRVs Should limit daily nutrient levels to the

following (regardless of caloric intake): Total Fat = less than 65 g Saturated Fat = less than 20 g Cholesterol= less than 300 mg Sodium= less than 2,400 mg

How to Read a Nutrition Facts Label http://

www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp

Nutrition Labels: Serving Size Serving Size = How much of the

food/drink is actually being measured Servings per container = How many

servings there are

Nutrition Labels: Serving Size If there are is more than 1 serving per

container, AND you eat more than 1 serving, you must multiply EVERYTHING on the nutrition label

Nutrition Labels: Serving Size For example:

Let’s say you are reading the info for a Grande Starbucks cup of Chai Tea

You see that there are 100 calories PER SERVING

You also see that there are 4 SERVINGS PER CUP

You drink the entire cup You just drank 4 x 100 = 400 Calories

Nutrition Labels: Serving Size Example:

Graham Crackers Serving size: 1 cracker Servings per Cracker sheet: 4 Servings per container: About 30

Calories = 100 How many calories are in 1 cracker? How many calories are in 1 sheet? How many calories are in the whole box?

Nutrition Labels: Serving Size

Example: Lays Chips

Serving size: About 5 chips Servings per bag: About 20

Fat = 15% About how much Fat is in 1 chip? How much Fat is in 5 chips? How much Fat is in the whole bag?

Calories and Calories from Fat If calories from fat = more than 30% of

total calories…this food is HIGH FAT

Nutrition Labels: Activity Pass out the following nutrition label

samples: http://

extension.missouri.edu/fnep/JIFF/7samplelabels.pdf

Complete the worksheet questions and review as a class

How to Lose Weight Healthfully The key to losing weight is to do it in a

HEALTHY manner This will:

Keep the weight off Maintain your energy level Avoid illnesses and injuries Avoid dangerous “fad diets”

How to Lose Weight Healthfully Steps you can take to lose unhealthy

weight: 1. Smaller Portions

Use smaller plates Don’t serve food “family style”

Only allow one plate for dinner (like a restaurant would)

Use smaller utensils Never put food in your mouth when you are still

chewing Don’t eat standing in the kitchen

How to Lose Weight Healthfully Steps you can take to lose unhealthy

weight: 2. Frequent small meals

Avoid eating only 3 big meals a day Your body needs to know that it will be fed

soon (or else it will store fat in case of an emergency)

When you fuel your body regularly, it will process the food and release it as waste quickly and frequently

How to Lose Weight Healthfully Steps you can take to lose unhealthy

weight: 3. Decrease caloric intake

Check nutrition facts label **Remember to multiply by the servings per container**

**Warning** - too little calories will actually make your body hold onto calories for longer (as a survival tactic)

How to Lose Weight the HEALTHY Way

Think about a picture of a young, underprivileged child in a developing country

Why is his belly so big?

How to Lose Weight the HEALTHY Way Concept of “Skinny Fat”

Your body will hold fat in the wrong places

How to Lose Weight the HEALTHY Way Calories: quality over quantity Maintaining a very low calorie diet can

decrease your energy, therefore decreasing your metabolism and quality of exercise

How to Lose Weight Healthfully Steps you can take to lose unhealthy

weight: 4. Decrease processed foods

Generally speaking, the more ingredients and the longer the words = the worse for you

Takes your body longer to break down

How to Lose Weight Healthfully Steps you can take to lose unhealthy

weight: 5. Decrease sugar intake

Avoid: Candies, ice cream, sweet drinks, cookies, chocolate, sweet cereals, “fruit” snacks, etc.

Temporary energy from empty calories

How to Lose Weight Healthfully Steps you can take to lose unhealthy

weight: 6. Replace high calorie and high fat

condiments for lower ones: Avoid: ranch, mayonnaise, butter, bleu

cheese, barbeque sauces, creams, cheese sauces

Use: mustard, lite vinaigrette, lite Italian, dry spices (cayenne, salt, pepper, etc.), lemon/lime

How to Lose Weight Healthfully Steps you can take to lose unhealthy

weight: 7. Eat more veggies! 8. Replace fatty meats with lean meats

Lean meats = chicken, turkey, bison, seafood (fish and shellfish)

How to Lose Weight Healthfully Steps you can take to lose unhealthy

weight: 9. Choose the “light”, “diet”, “less sugar”

or “low fat” option Milk, soda, yogurt, juice, sports drinks, etc.

10. Always carry healthy snacks with you Carrying carrots, granola bars, almonds,

etc. around will prevent you from buying unhealthy snacks

How to Lose Weight Healthfully 11. Drink more water

If you get bored of water, use the crystal light powders that contain zero sugar

12. Instead of eating that late night snack….drink something Studies show that over 70% of hunger is

actually thirst….drink some water or low-fat milk

How to Lose Weight Healthfully 13. Learn how to cook!

Will actually encourage you to eat healthier

14. Avoid popular “fad diets” The quick fix is usually never the healthy

answer (and the weight almost always comes back)

Lifestyle changes are a smarter, healthier approach to weight loss

How to Lose Weight Healthfully 15. EXERCISE!!!!!

We will discuss this in the next section Miss V’s FAVORITE unit!

How to Lose Weight the HEALTHY Way

Instead of “low-cal” snacks, pick “Super Foods” Super Food = carries an abundance of Vitamins and Minerals,

mood-enhancing, lowers cholesterol, and reduces risk of heart disease!!! Super Food Examples:

Beans Blueberries Broccoli Oats Oranges Salmon Spinach Tea (green or black) Tomatoes Turkey Walnuts Yogurt

Important to Remember Weight loss should only be attempted by

people who are OVER WEIGHT You CANNOT change your frame Starving yourself is NEVER going to

work Optimal health should be your final

goal….NOT being a size 0

Activity: Fast Foods Go to the following website: http://nutritiondata.self.com/foods-02100000000000

0000000.html?categories=1,9,11,14,7,12,20,16,5,19,6,42,18,3,10,8,21,0,17,13,4,15,22

Locate at least 5 fast food items that you have eaten or that you are likely to eat in the future.

Then, follow the instructions below: 1. Name of item. 2. How many calories does the entire item contain?

(Remember to look at the serving size) 3. List some other nutrient levels: 4. Do these surprise you? 5. Why or why not?

(Repeat these questions for each food item)....at least 5 items total

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 1.) Increase caloric AND nutrient intake

Calorie-rich foods should also be nutrient-rich (do not find your calories in processed foods, refined sugars, or alcohols…these will produce the wrong type of weight gain)

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 2.) Increase number of daily meals

Meals should include protein, starch, vegetables and fats

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 3.) Increase protein intake

Whey protein can be added to almost any meal, shakes, bars, etc.

Lean meats should be increased (avoid TOO much meat that will increase your

cholesterol) Be careful not to increase sodium above

2,300 mg

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 4.) Increase healthy foods that are high in

fat Plant fats such as nuts, peanuts, seeds,

peanut butter, almond butter, avocados, hummus, and oils

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 5.) Shakes and natural supplements

Pre-workout (for increased energy and max oxygen conversion)

Post-workout (for accelerated recovery) protein shakes

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 6.) Choose “full-fat” or “whole” options

Milk, yogurt, cheese, etc. 7.) Replace diet drinks with 100% juice

products This increases calories, vitamins, and

nutrients

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 8.) Take your vitamins and minerals

Increasing weight will put more pressure on your bones, muscles, and whole body

Take vitamins and minerals to ensure that your body can withstand this new stress and avoid injury or illness

Glucosamine, calcium, iron, fiber, multi-vitamins, etc.

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 9.) Cook in advance

Healthy protein and healthy fat options are rarely readily available…so make Tupperware and sandwich bags your new best friend

Cook healthy meals and bring them with you!

How to Gain Weight Healthfully Steps you can take to gain healthy

weight: 10.) Increase exercise and resistance

training We will discuss this in the next section Miss V’s FAVORITE unit!!!

How to Gain Weight Healthfully Important to remember:

You cannot change your frame Steroids are NEVER the answer Too big = less athletic Optimal health and strength should be

your goal….NOT extreme size

Exercise and Fitness Come prepared to stretch, try some

exercises, and be active Bring an extra set of clothes Bring water **This will NOT be difficult, so I

encourage EVERYONE to try EVERYTHING!**

Meal Plan Project You are going to make a 3 day meal plan Each day must have different food options that YOU ENJOY eating You must justify each day’s choices by labeling where you are getting the

following: Vitamins Minerals Carbohydrates Proteins Fats Water Fiber

You must also identify how you avoided unhealthy items and components (ex: Saturated Fat)

Include the following: Name of food Time of day Portion size

**Make sure at least 1 day is a school-day schedule and 1 is a weekend/off-day schedule!!***