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Chapter 10Nutritionfor Health
Lesson 1The Importance of Nutrition
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Teacher’s notes are available in the notes section of this presentation.
Do Now
Get out your 5 day food journal.
Go through it and make sure that it is up to date with food, drink, snacks, and exercise along with the amounts of each.
EU: The student will understand that…There are different factors that influence food choices.
Knowing how to interpret food labels will allow you to make healthier food choices.
Having a healthy meal plan will help you maintain a healthy weight.
Essential Questions:
How do I make good consumer choices?
How does my meal plan help me stay healthy?
Agenda: PowerPoint
The Role of Food
Your relationship to food affects all three sides of your health triangle.
Choosing healthy foods is a positive behavior that can help you prevent certain health problems.
Vocabulary
appetite The psychological need for food
hunger The body’s physical need for food
Food, Nutrients, and Nutrition
Your body depends on nutrients in food to function properly throughout the day.
nutrients Substances in food that your body needs
Food, Nutrients, and Nutrition
Nutrients
Helps the body build new tissue
Helps the body repair damaged
cells
Helps the body
produce energy
Two Kinds of Nutrients
Food, Nutrients, and Nutrition
Nutrients thatprovide energyNutrients that
provide energyNutrients that help
the body run smoothlyNutrients that help
the body run smoothly
ProteinsProteins
CarbohydratesCarbohydrates
FatsFats
VitaminsVitamins
MineralsMinerals
WaterWater
What Influences Your Food Choices?
Family and Culture
Advertising
Knowledge of Nutrition
Convenience
Availability
Peer Pressure
In Your Notes
For each of these categories, write 1 way in which you are influenced:
Family/Culture Advertising
Peer Pressure Convenience
Knowledge of Nutrition Availability
Food and Emotions
Emotions influence your food choices because food can bring up feelings connected to past experiences.
A craving for food can be especially strong when people feel sad, lonely, or discouraged.
Fats
Eating too many foods containing saturated fats can increase your risk of heart disease.
saturated fats Fats that are solid at room temperature
Fats
Most of the fats in your diet should be unsaturated fats.
unsaturated fats Fats that remain liquid at room temperature
Fats
Fats
Saturated Fats Unsaturated Fats
Butter, cheese, fatty meatsPlant foods such as olive oil, nuts
and avocados
Cholesterol
Cholesterol is a fatty substance found in the blood.
LDL (low-density lipoprotein) HDL (high-density lipoprotein)
Collects on the walls of arteries and forms plaque
Removes LDL from the arteries
Known as “bad cholesterol” Known as “good cholesterol”
Eating too much saturated fat can increase the body’s level of cholesterol.
Vitamins and Minerals
Vitamins and minerals are essential to your body’s health.
vitamins Substances that help your body fight infections and use other nutrients, among other jobs
minerals Elements that help form healthy bones and teeth, and regulate certain body processes
Eat a Variety of Foods
When you eat a variety of foods, your body gets all the nutrients it needs.
Eat More Fruits, Vegetables, and Whole Grains
The guidelines recommend making half the grains you eat each day whole grains.
Include leafy greens and colorful vegetables and fruits in your meals.
Balance the Calories You Consume with Physical Activity
Consume only as many calories as your body needs.
calorie A unit of heat that measures the energy available in food.
A calorie also measures how much energy your body uses.
Reaching an Appropriate Weight
Females between the ages of 14 and 18 need approximately 1,800
to 2,400 calories each day depending on how active they are.
Females between the ages of 14 and 18 need approximately 1,800
to 2,400 calories each day depending on how active they are.
Males between the ages of 14 and 18 need approximately 2,200
to 3,200 calories each day depending on how active they are.
Males between the ages of 14 and 18 need approximately 2,200
to 3,200 calories each day depending on how active they are.
Reaching and Appropriate Weight
Calories in(from food)Calories in(from food)
Calories out(from physical activity)
Calories out(from physical activity)
Balance
The Energy Equation
Weight Control
Calories Burned = Calories Consumed = No Weight Gain
Calories Burned > Calories Consumed = Weight Loss
Calories Burned < Calories Consumed = Weight Gain
Portion Sizes Video
Super Size Me Portion Video
Balance the Calories You Consume with Physical Activity
Teens should be physically active for at least 60 minutes on most days.
Physical activity builds strength, gives you energy, and helps you feel good about yourself.
Balance the Calories You Consume with Physical Activity
The Energy “Equation”
Limit Fats, Sugar, and Salt
Limit your intake of oils, butter, salad dressing, and other high-fat foods.
Many processed and prepared foods contain hidden fats.
Reading Nutrition Labels
Nutrition Label Video
Planning Healthy Meals
Variety
Moderation
Balance
Variety makes meals and snacks more nutritious and interesting.
Lower risk of developing certain diseases by eating reasonable portions of fats, sugars, and salt.
Maintain a healthy weight by not eating more calories than your body can burn.
Vocabulary
Foodborne Illness: Sickness resulting in eating food that is not safe to eat
Breakfast: Start the Day Out Right
After a night of sleep, you need breakfast to turn your body’s fuel-producing mechanism back on (kick starts metabolism).
Fuel for the brain.
Breakfast provides the fuel you will need later in the morning.
Breakfast: Start the Day Out Right
Any food that supplies calories and nutrients can be part of a healthful breakfast.
Round out your meal with a cup of fruit and a glass of low-fat milk.
Lunch and Dinner
Eating four or five small meals spread out over the whole day will help keep your body burning calories throughout the day.
Lunch and Dinner
Vary your proteins.
Use limited amounts of fats, sugars, and salt.
Avoid empty-calorie foods.
Balance your eating plan.
empty-calorie foods Foods that offer few, if any, nutrients, but do supply calories
Snacking Smart
Pay attention to what you are eating.– Eating absent-mindedly can lead to overeating.
Avoid snacking just before mealtime.
Choose healthy foods as snacks.
Snacking Smart
Nutrient density is an important factor to consider when choosing snack foods.
nutrient density The amount of nutrients relative to the number of calories they provide
Beyond the Energy Equation
Chocolate BarTurkey Breast Sandwich on Whole Wheat Bread
250 Calories 250 Calories
Empty calories Nutrients from 2 food groups
Snacking Smart
FoodCalories from Fat
Food Group Equivalent
Air-popped popcorn, plain, 1 cup 0 1 cup Grains
Applesauce, ½ cup 0 ½ cup Fruit
Gelatin with ½ cup sliced banana 0 ½ cup Fruit
Graham crackers, 2 2 1 ounce Grains
1½ ounces of low-fat cheese and 4 saltines
521 ounce Grains, 1 cup Milk
Eating Out, Eating Right
Tips for Eating Out
Order an appetizer as your meal.Order an appetizer as your meal.
If you order a main course, eat only half and take the other half home.If you order a main course, eat only half and take the other half home.
Check the menu for heart-healthy selections.Check the menu for heart-healthy selections.
Select foods that are grilled, broiled, or roasted, instead of fried.Select foods that are grilled, broiled, or roasted, instead of fried.
Ask for salad dressing, sauces, gravies, and other toppings on the side.Ask for salad dressing, sauces, gravies, and other toppings on the side.
Parkway Lunch Nutrition Facts
http://www.pkwy.k12.mo.us/foodservice/File/sec.pdf
Chapter 11Your Body Image
Lesson 1Maintaining a Healthy Weight
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Next >>
>> Chapter 11 Assessment
Click for:
Teacher’s notes are available in the notes section of this presentation.
Do Now
Get out your 5 day food journal.
Go through it and make sure that it is up to date with food, drink, snacks, and exercise along with the amounts of each.
Group Project
With assigned group, you will come up with ways to educate other middle school students on your assigned 10 tips
At least 2 posters, 1 announcement written out properly in your own words to give to Ms. Waelder, & a quick presentation to class hitting highlights of 10 tips
You only have 1 day to work on this!!!