AHL 40F: Module C

Nutrition

Making Healthy Choices with Canada’s food Guide

Canada’s Food Guide describes a pattern of eating (i.e. the type, amount, and quality of food to consume each day) based on changing needs of males and females throughout the life cycle.

The eating patterns take into account energy and nutrients required to support growth, as well as calories/energy required at various ages to support healthy weight.

Guess the Serving Size!!

Organize yourselves into groups of 3-4

Guess the serving size for each food option, by:Writing down the food options in the next

slide, & then… match each food option with a picture

eg) #1. Spaghetti = d (golf ball)

Guess the Serving Size for . . .

1. Baked Potato = 2. Cheese Cubes = 3. Dried Fruit (ie. raisins, craisins, etc) = 4. Grilled Chicken Breast = 5. Fish Fillet = 6. Steamed Vegetables = 7. Pancake = 8. Pudding =

Portion Sizes

B.A.

E. F.D.

G.

C.

H.

Survey Says . . .

E.

F.

G.

H.

1. Baked Potato =

2. Cheese Cubes =

3. Dried Fruit (ie. raisins, craisins, etc) =

4. Grilled Chicken Breast =

Survey Says, again . . .

A.

B.

D.

C.

5. Fish Fillet =

6. Steamed Vegetables =

7. Pancake =

8. Pudding =

Portion Distortion

North Americans suffer from “portion distortion.” A food portion (or serving of food) is the amount of food an individual chooses to eat. There is no standard amount for everyone. Eg) a toddler’s food portion will be much smaller than an

adult’s portion. An adolescent boy’s serving of food will likely be larger than that of an adult male.

As food portions have increased over the years, consumers have changed their expectations of a reasonable serving of food, both at home and away from home. Consequently, we are eating more than ever, without realizing

it.

Average Drink Size

• 1950’s = 6 oz

• 1980’s = 12 oz

• 1990’s = 16 oz

• 2000’s = 32 oz

• Now = 44 oz, 64 oz ? ? ? ?

It’s all about the Money

As portion sizes have increased, Americans' waistlines have expanded. consumers are tricked into drinking more soft drinks

when retailers eliminate small drink sizes. no matter what the volume of the soft drink,

customers tend to avoid the largest and smallest options.

Fast-food restaurants, in an attempt to boost profit margins, have eliminated smaller drink sizes and added even larger sizes.

By adding the 44-ounce option, the restaurant is able to shift the demand curve upward, even though the authors believe customers still want 12-ounce drinks.

Portion Size ExperimentMmm Mmm Cereal!

Fad Diets…. What are they?

Fad diet: a weight loss diet that becomes very popular (often

quickly) and then may fall out of favour (sometimes just as quickly).

is far from the ideal diet is not a balanced diet (the best way to lose any

weight is with a careful well balanced diet).

In your book, list some fad diets that you may have heard of.

www.cbsnews.com/video/watch/?id=705363n

Fad Diets – What’s Popular…

Atkins Diet – eliminating carbsLow Fat Diet – popular in 80/90’sSouth Beach Diet – Good vs. Bad carbsGrapefruit Diet – eating grapefruits/otherCabbage Soup Diet – eating cabbage

soup dailyWeight Watchers Diet – counting

calories

Energy Expenditure

Carbohydrates, fats, and proteins are broken down during digestion, releasing energy and nutrients.

Some of the energy from these foods is used immediately for various body functions, and some is stored as energy to be used at a later time.

Metabolism

Basal or Resting Metabolic Rate (BMR or RMR) the amount of energy per minute the body uses to

maintain a quiet resting state.

Over the course of the day (and night), a person will expend a substantial amount of calories just to maintain the body About 60% - 75% of the energy used every day is

needed to maintain the essential body functions that sustain life [nervous system activity, breathing, heart function, maintenance of body temperature (thermoregulation), and hormone activity].

Factors Affecting BMR/RMR:Age: slows with age, primarily due to a loss in muscle tissue due to inactivity, but also due to hormonal and neurological changes.

Gender: Generally, men have a faster metabolism than women because they tend to be larger and have more muscle tissue.

Body size: Larger adult bodies have more metabolically active tissue, which leads to a higher BMR/RMR.

Body composition: Muscle tissue uses more calories than fat, even at rest.

Genetic predisposition: May be partly determined by genes.

Growth: Infants and children have a higher BMR/RMR related to the energy needs of growth and maintenance of body temperature.

Hormonal and nervous controls: Hormonal imbalances can influence how quickly or how slowly the body burns calories.

Factors Affecting BMR/RMR:Environmental temperature: If temperature is very low or very high, the body has to work harder to maintain a normal temperature; this increases the BMR/RMR.

Infection or illness: BMR/RMR increases if the body has to build new tissue or create an immune response to fight infection.

Crash dieting, starving, or fasting: Eating too few calories encourages the body to conserve through a potentially significant decrease in BMR/RMR. There can also be a loss of lean muscle tissue, which further contributes to reducing BMR/RMR.

Physical activity: Hard-working muscles require extra energy during activity. Regular exercise increases muscle mass, which increases energy consumption, even at rest.

Stimulants: Use of stimulants (e.g., caffeine) increases energy expenditure at rest. However, this is not a healthy way to lose weight.

Energy Balance

Energy balance refers to the relationship between energy in (food consumption) and energy out (physical activity).

Positive balance refers to a situation where energy intake from food exceeds energy expenditure from activity (fat gain).

Negative balance refers to a situation where energy expenditure from physical activity exceeds food intake (fat loss).

Energy Expenditure

Calories are based on 30 minutes of activity.

100 lbs 110 lbs.120 lbs.

130 lbs.

140 lbs.

150 lbs.

160 lbs.

170 lbs.

Basketball (game) 220 242 264 286 308 330 352 374

Basketball (leisurely, non-game) 130 143 156 169 182 195 208 221

Walking, 4.8 kph (12:30 min/km) 80 88 96 104 112 120 128 136

Jogging, 8 kph (7:30 min/km) 185 203 222 240 259 278 296 315

Weight training (40 sec. between sets) 255 280 306 332 357 382 408 433

Weight training (90 sec. between sets) 125 138 150 162 175 188 200 213

Volleyball (game) 120 132 144 156 168 180 192 204

Volleyball (leisurely) 70 77 84 91 98 105 112 119

Bicycling, 16 kph (3:45 min/km) 125 138 150 162 175 188 200 213

Assignment (in your book)

“Determining Daily Physical Activity Intensities”

You will gain a greater understanding of your personal daily energy expenditure by examining your daily physical

activities and categorizing them by intensity level.

1. For three days of a week list all of the foods that you ate, and all your physical activities that best represent what you would normally do, and indicate how long (in hours) you did each activity. Each daily total must equal 24 hours.

2. Classify each of your physical activities according to the intensity category scale. Each daily total must equal 24 hours.