Chapter 8

Nutrition and Your Health

Nutrition Study of how our bodies use the food we eat to

maintain our health Energy Good Food & Portion Sizes

Overweight Excess Body Fat

Obesity Weighing more than 20% above your

recommended weight range Increases risk of diseases and disorders

Childhood Obesity Statistics

In 2012, more than 1/3 of children & adolescents were overweight or obese

70% of obese youth had at least 1 risk factor for cardiovascular disease

Children & adolescents who are obese are at greater risk for pre diabetes, bone, and joint problems

Children & adolescents who are obese will more likely be obese as adults

Nutrients & Food

Nutrients Substances in food that your body needs to

function properly Keep body healthy Energy Food you eat

Using Food for Energy

Digestion Process of breaking down food into a form

your body can use Journey of Food

Mouth ( Chewing) Stomach ( Mixed with acids) Small Intestine ( broken into nutrients ;

blood)

What is a Diet?

Diet Pattern of eating that includes what a

person eats, how much a person eats, and how often a person eats

Describes how a person eats every day

Influences on Food Choices

Personal Choice Cost Family Traditions Common in the area Convenience Friends

Food & Feelings

Eat when not hungry Nervous ; Upset Happy; Excited Social Gatherings

How Your Body Uses Nutrients Foods

More than one nutrient Different foods contain the same nutrients

Energy Comes from nutrients Growth Maintenance Repair

Energy from Food

Calories Amount of energy your body gets from a

food is measured in units Metabolism

Process of converting the energy in food into energy your body can use

6 Essential Nutrients

1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water

Carbohydrates

Main source of energy Chemical composed of one or more

simple sugars ( 1 grams = 4 calories) 2 Basic Types :

Simple Carbohydrates Complex Carbohydrates

Simple Carbohydrates

Sugars such as table sugar, honey, and sugar found in fresh fruit

Easy for the body to digest Gives body quick energy

Amount of Sugar in Your Drink Poster

Complex Carbohydrates

Starches that are made of sugar molecules that are linked together

Broken down Feel full for a longer period of time Examples:

Pasta Rice Potatoes Fiber ( healthy part of a balanced diet)

Brown Rice Oatmeal Whole Wheat Bread

Fats

Energy storage nutrients that help the body store vitamins

Needed in small amounts High amount of fats

Weight Gain Heart Disease

Examples: Butter, Vegetable Oil, margarine

1 gram = 9 calories

Fast Food Crisco Activity

How much fat do you think is in your fast food?

Proteins

“ Building Blocks of the Body” Nutrients that build and repair tissues &

cells One gram = 4 calories Animal sources

Meat, Poultry, Eggs, Milk, Cheese Vegetable Sources

Beans, Nuts, Tofu

Vitamins

Keep body healthy Organic compounds that control several

body functions Small amount Vegetables, fruits, nuts, & dairy Body will not function properly without

these Scurvy [ tooth loss] ( Vitamin C) Night Blindness ( Vitamin A)

Minerals

Elements that are essential for good health

Examples: Calcium / Phosphorus Iron Sodium/ Potassium Zinc Iodine

Small Amounts

Good Sources of Some Important Vitamins & Minerals

Name What It Does for your Body

Where you can get it

Vitamin A Healthy Hair/ Skin Carrots, sweet potatoes, squash

Vitamin C Fight germs that cause illness

Orange juice, broccoli, papaya

Vitamin B – 12 Concentration, memory, and balance

Fish, milk, eggs, meat, poultry

Calcium Healthy, strong bones and teeth

Milk, cheese, yogurt, and sardines

Iron Healthy blood; prevents fatigue

Tofu, spinach, black-eyed peas, red meat

Water

Cannot survive a few days without it 70 % of Body Carry nutrients and waste products

throughout your body Regulate body temperature Cells Joints

Dehydration

Your body will not function properly Dry out May lead to:

Fainting Extreme cases – Death

8 – 10 glasses per day More if exercising/ playing sports

Foods are good sources of water Milk, fruits, veggies, soups, stews, salads,

juices

Dietary Guidelines

Healthy/ unhealthy eating habits Dietary Guidelines for Americans

Set of suggestions developed by nutrition scientists and public health agencies

Choose healthy nutritious foods Stay fit Limit substances that increase disease risk

My Plate

My Menu Project

Nutrition Label

Label found on the outside packages of food and states the number of servings, calories, and nutrients

Food Choices

Ingredients

Nutrition Label Group Review On your half sheet of paper, your group will break down your nutrition label. You need to write down the important points of a label : Serving Size Calories Bad Nutrients Good Nutrients

What is a Serving Size?

Standard amount of food that allows different foods to be compared with one another

Portions vs. Exercise with M & Ms

Mirror Mirror Off the Wall

Draw a picture of yourself Write 5 things that you like about your

body Write 1 thing that you do not like

Body Image

How you feel about and see your body Changes Positive Attitude Comparing Yourself

Body Image & Self Esteem

Self Esteem How much you value, respect, and feel

confident about your self Negative Body Image Positive Body Image Body Image vs. Self Esteem

Influences on Body Image

Family & Friends Teachers & Coaches Media

List celebrities with the ideal body and why?

https://www.youtube.com/watch?v=L3D0jMIOK_c

Positive / Negative Effects

Building a Healthy Body Image “I “ Statements

Tells people directly what bothers you about their behavior

I feel …. When you …. Because ….

Positive Self Talk A way of encouraging yourself by saying

positive statements to yourself

“I” Statement Scenarios

1. Your always late picking me up 2. You shouldn’t wear that outfit. I’ve

told you before its not very flattering. 3. Your never going to graduate if you

keep failing tests like that 4. How could you be so dumb to forget

that we were already busy that night 5. You should have known better than to

do something that stupid.

Music Lyrics & Body Image

Analyze the song lyrics and answer how it relates to body image. Give specific examples

Songs: I am – Hillary Duff Beautiful – Christina Aguilera Unpretty – TLC Born This Way – Lady Gaga Perfect – Pink 32 Flavors – Ani Defranco

Eating Disorders

Unhealthy eating behaviors Eating certain foods Skipping meals Eating large amounts of food at one time Learning Growth Overall health

Why Teens Develop Unhealthy Eating Behaviors

• Low Self Esteem

• Fear of becoming overweight

• Poor skills with coping stress

• Unhealthy Body Image

• Pressure from friends or family to be thin

• Feelings of Helplessness

Over exercising

Exercises more intensely and for a longer period of time than is necessary for good health

Body Size & Weight Unhealthy body image Low Self Esteem Ashamed Injuries Extreme tiredness, hopelessness, moody, &

affects relationships

What are Eating Disorders

Disease that involves an unhealthy concern with one’s body weight and shape Emotional factors Depression, low self esteem, physical / sexual

abuse Boys & girls

Symptoms Talking about weight, bodies, or food Lose a lot of weight in a short period of time

Anorexia Nervosa

1 in 100 teen girls Eating disorder that involves self –

starvation, unhealthy body image, & extreme weight loss

Fear of being fat & gaining weight Feel fat/ overweight Perfectionists

Anorexia Nervosa

Foods low in calories & fat Plays with food Layers of clothing

Symptoms of Anorexia Nervosa Dry, dull hair and hair loss Dry Skin Brittle nails Large weight loss over a short period of

time Abdominal pain Growth of fine body hair Cold Faint; light headed

Anorexia Nervosa Celebrities

Anorexia Nervosa

Medical help Long term problems

Stomach Kidneys Bowels Heart

Death

https://www.youtube.com/watch?v=sz-nPMTXduo

Bulimia Nervosa

Eat disorder in which a person eats a large amount of food and then tries to remove the food from his or her body

Binging Eat a large amount of food in a short period

of time Triggered by :

Depression Anger Boredom

Feelings of Shame

Purging Throwing Up Laxatives Diurectics ( urinate) Overexercise

Cycle of Binging & Purging

Hurts Body Functions Acid Teeth Gums Throat Cheeks Jaw

Warning Signs of Bulimia

Spend a lot of time thinking about food Steal food Take trips to the bathroom immediately

after eating Make themselves throw up after eating Hide food in strange places Exercise Excessively

*** May be treated by a doctor **

Celebrities with Bulimia

Binge Eating Disorder

Disease in which a person cannot control how much he/ she eats

Emotional Problems Do not try to purge Eat large amounts of food very quickly

Junk Food Have problems controlling weight; Health

Issues Obese Overweight

Giving Help for Eating Disorders Talk to friend

Calm and caring way Encourage your friend to get

professional help Adult, Teacher, Counselor, School Nurse

May be upset May be saving a life

Getting Help for Eating Disorders

Not able to recover without professional help

1. Find an adult you trust Parent or another adult

2. Find a time Privately

3. Sit down, and tell the person your concerns I need your help. I am afraid I have an

eating disorder. Once I start eating, I can’t stop. I’m not even hungry when I eat.

Professional Help

Without 20% of people with eating disorders die

With 60% of people who have eating disorders

recover 20% of people who have eating disorders

make partial recoveries 20% of people who have eating disorders

do not improve

Healthy Weight

Healthy Weight Range Estimate of how much you should weight

depending on your height and body frame Factors?

Body Mass Index (BMI)

Mathematical formula that uses height and weight to evaluate body composition

Calculating BMI BMI = weight in pounds x 704.3 / height in

inches squared Is it Accurate?

Does not account for frame size Fit & athletic may be overweight

Keeping a Healthy Energy Balance Energy Balance Eat more Food

Body uses for daily activities Gain weight

Same amount of food Physical activity Maintain weight

Body needs more energy Food Lose weight

Fad Diets

Diets that promise you quick weight loss with little effort

Special products Pills Shakes

Avoid certain foods Sugar

Weight gain / loss Time Harm health