Download - 1 Nutrition & Your Health. 2 Bell Ringer - #1 Watch Video: Summarize or write a shortened version
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Bell Ringer - #1
Watch Video:Watch Video: http://nutritionfacts.org/ Summarize or write a shortened version of Summarize or write a shortened version of
this video containing only the main points.this video containing only the main points.
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NutritionNutrition Definition of Definition of NutritionNutrition::
The process by which the body The process by which the body takes in and uses food.takes in and uses food.
Nutrition is one of the most Nutrition is one of the most important factors in keeping a important factors in keeping a healthy long living body.healthy long living body.
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NutritionNutrition Definition of Definition of NutritionNutrition::
The process by which the body The process by which the body takes in and uses food.takes in and uses food.
Nutrition is one of the most Nutrition is one of the most important factors in keeping a important factors in keeping a healthy long living body.healthy long living body.
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3 Keys to Healthy Nutrition3 Keys to Healthy Nutrition
1.1. Pay attention to what you eat.Pay attention to what you eat.
2.2. How much you eat.How much you eat.
3.3. When you eat it. (Timing of food)When you eat it. (Timing of food)* * If you can control these three things If you can control these three things
your eating habits are off to a great your eating habits are off to a great start!start!
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3 Keys to Healthy Nutrition3 Keys to Healthy Nutrition
1.1. Pay attention to what you eat.Pay attention to what you eat.
2.2. How much you eat.How much you eat.
3.3. When you eat it. (Timing of food)When you eat it. (Timing of food)* * If you can control these three things If you can control these three things
your eating habits are off to a great your eating habits are off to a great start!start!
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Healthy NutritionHealthy NutritionDefinition of Definition of CaloriesCalories::A measure of energy in food & in our A measure of energy in food & in our
body.body.3,500 calories=1lb of Fat3,500 calories=1lb of Fat1,500 calories=1lb of Muscle1,500 calories=1lb of Muscle
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Healthy NutritionHealthy Nutrition
Definition of Definition of Hunger:Hunger:An unlearned, inborn response An unlearned, inborn response
which is a natural physical drive which is a natural physical drive that protects you from starvation.that protects you from starvation.
Definition of Definition of Appetite:Appetite:Is a desire, rather than need, to eat.Is a desire, rather than need, to eat.
Activity #1Activity #1
Number Where Your Mouth IsNumber Where Your Mouth Is Create a list of the last 10 times you have Create a list of the last 10 times you have
eateneaten Mark each instance with a H next to times Mark each instance with a H next to times
that is was based on Hunger and an A for that is was based on Hunger and an A for the times that is was based on Appetite.the times that is was based on Appetite.
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Daily Review:Daily Review:
Definition of NutritionDefinition of Nutrition
-process by which the body takes in and uses food.-process by which the body takes in and uses food. 3 Keys to Nutrition3 Keys to Nutrition
1. Pay attention to what you eat.1. Pay attention to what you eat.2. How much you eat.2. How much you eat.3. When you eat it3. When you eat it
What is a calorie? How many calories in 1lb of Fat, What is a calorie? How many calories in 1lb of Fat, Muscle?Muscle?
--A measure of energy in food & in our body.A measure of energy in food & in our body.
-Fat=3,500 cal, Muscle=1,500 cal-Fat=3,500 cal, Muscle=1,500 cal What is the difference between hunger and appetite?What is the difference between hunger and appetite?
-Hunger is need, appetite is want-Hunger is need, appetite is want
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Bell Ringer - #2Textbook: Sustained Silent Reading
Read pages:Read pages: 286-289286-289 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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MetabolismMetabolismDefinition of Metabolism:Definition of Metabolism:
The total amount of calories The total amount of calories burned in the body to sustain life.burned in the body to sustain life.
You can also think of it as- You can also think of it as- energy that your body uses to energy that your body uses to stay alive.stay alive.
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MetabolismMetabolismFactors That Affect Metabolism-Factors That Affect Metabolism-
There are many different things that There are many different things that can cause the metabolism to speed up can cause the metabolism to speed up or slow down.or slow down.1. 1. AgeAge- as one get older metabolism - as one get older metabolism slows down.slows down.2. 2. Body type-Body type- those with more lean those with more lean muscle mass have a higher muscle mass have a higher metabolism.metabolism.
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MetabolismMetabolism3. 3. Fasting or starvation-Fasting or starvation-
lowers the metabolism.lowers the metabolism.4. 4. ExerciseExercise- the more physical - the more physical
activity you do the higher your activity you do the higher your metabolism is.metabolism is.
5. 5. 5-6 small meals a day-5-6 small meals a day- increases your metabolism.increases your metabolism.
Metabolism: Body TypesMetabolism: Body Types
Endomorph:Endomorph: Big boned, soft & round body. Big boned, soft & round body. Has a high % of body fat. Finds it hard to Has a high % of body fat. Finds it hard to lose weight.lose weight.
Mesomoprh:Mesomoprh: V or square shaped body with V or square shaped body with muscular characteristics. Low % of body fat muscular characteristics. Low % of body fat and finds it easy to lose or gain weight.and finds it easy to lose or gain weight.
Ectomorph:Ectomorph: Small frame, thin muscles, low Small frame, thin muscles, low % of body fat. Finds it hard to gain weight.% of body fat. Finds it hard to gain weight.
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Metabolism: Body TypesMetabolism: Body Types Ectomorph Mesomoprh EndomorphEctomorph Mesomoprh Endomorph
MetabolismMetabolism“The Automobile Example”“The Automobile Example”
We all start out We all start out with a certain body with a certain body type.type.
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Daily ReviewDaily Review
What does Metabolism do?What does Metabolism do?
-Burns calories in our body-Burns calories in our body What 5 factors affect your MetabolismWhat 5 factors affect your Metabolism
-Age, Body Type, Starvation, Exercise, & # of -Age, Body Type, Starvation, Exercise, & # of Meals.Meals.
What are the 3 Body TypesWhat are the 3 Body Types-Ectomorph, Mesomorph, Endomorph-Ectomorph, Mesomorph, Endomorph
What are the 3 Keys to Nutrition?What are the 3 Keys to Nutrition? What is the definition of a Calorie?What is the definition of a Calorie?
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ARTICLE/KWLARTICLE/KWLYou need a blank sheet of paper.You need a blank sheet of paper.
““WHY DIETING DOES WHY DIETING DOES NOT WORK”NOT WORK”
THE STARVATION REPSONSETHE STARVATION REPSONSE
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Bell Ringer - #3Textbook: Sustained Silent Reading
Read pages:Read pages: 290-291290-291 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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6 Essential Nutrients6 Essential Nutrients1.1. Carbohydrates.Carbohydrates.2. Protein.2. Protein.3. Fat.3. Fat.4. Vitamins4. Vitamins5. Minerals5. Minerals6. Water 6. Water
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CarbohydratesCarbohydratesDefinition- the starches and sugars Definition- the starches and sugars
present in food.present in food.Carbs are the preferred source of Carbs are the preferred source of
energy, energy, which meanswhich means the body the body will try and use this nutrient first will try and use this nutrient first to produce energy.to produce energy.
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CarbohydratesCarbohydratesCarbs provide 4 calories per gram.Carbs provide 4 calories per gram.Ex. If an apple has 15g of carbs Ex. If an apple has 15g of carbs
then it has 60 calories from then it has 60 calories from carbohydrates.carbohydrates.
Depending on their make up- Depending on their make up- Carbohydrates are classified as Carbohydrates are classified as either Simple or Complex.either Simple or Complex.
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Simple Simple CarbohydratesCarbohydrates This is a type of sugar that is added to many food This is a type of sugar that is added to many food
products like: pop, candy, cookies, cake, products like: pop, candy, cookies, cake, doughnuts, and any kind of snack food. doughnuts, and any kind of snack food.
These are the carbohydrates that we These are the carbohydrates that we do notdo not want to eat too much off!!!want to eat too much off!!!
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Complex CarbohydratesComplex CarbohydratesFound in whole grains, seeds, nuts, Found in whole grains, seeds, nuts,
beans and potatoes.beans and potatoes.The body must break down complex The body must break down complex
carbohydrates into simple carbohydrates into simple carbohydrates before it can use them carbohydrates before it can use them for energy.for energy.
These are the Carbohydrates that we These are the Carbohydrates that we Do WantDo Want to eat, they are very healthy to eat, they are very healthy for us!!!for us!!!
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CarbohydratesCarbohydrates The Structure of Simple & Complex The Structure of Simple & Complex
Carbohydrates.Carbohydrates.
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CarbohydratesCarbohydrates Role of Carbohydrates:Role of Carbohydrates:
Your body converts all carbohydrates Your body converts all carbohydrates to to GlucoseGlucose (which is a simple sugar (which is a simple sugar that is the body’s main source of that is the body’s main source of energy).energy).
Glucose that is not used right away is Glucose that is not used right away is stored in the liver & muscles as stored in the liver & muscles as GlycogenGlycogen..
When more energy is needed Glycogen is When more energy is needed Glycogen is converted back to Glucose.converted back to Glucose.
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CarbohydratesCarbohydrates Role of Carbohydrates:Role of Carbohydrates:
It is possible to eat more It is possible to eat more carbohydrates than you need or carbohydrates than you need or you can store.you can store.
When this happens your body When this happens your body converts and stores the excess converts and stores the excess carbohydrates as carbohydrates as body fatbody fat..
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CarbohydratesCarbohydratesDemonstration: Demonstration:
“CHO, its use and storage “CHO, its use and storage in the body”in the body”
GlucoseGlucose Glycogen Glycogen FatFat
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Daily ReviewDaily Review How many calories are in 1 gram of Carbs?How many calories are in 1 gram of Carbs?
4cal/g4cal/g What’s the difference between simple & complex carbs?What’s the difference between simple & complex carbs?
complex carbs are better for you because they provide sustained, long-lasting complex carbs are better for you because they provide sustained, long-lasting energy energy
What does the body convert carbs into?What does the body convert carbs into?GlucoseGlucose
If you do not burn the glucose, what does it convert to and where is it stored?If you do not burn the glucose, what does it convert to and where is it stored?Glycogen, liver and musclesGlycogen, liver and muscles
Can glycogen be converted back to glucose and burned?Can glycogen be converted back to glucose and burned?YesYes
If the glycogen is not burned, what is it convert to and stored as?If the glycogen is not burned, what is it convert to and stored as?FatFat
What’s the definition of a calorie?What’s the definition of a calorie? What does metabolism do?What does metabolism do? What body type has a high % bodyfat and finds it hard to lose weight?What body type has a high % bodyfat and finds it hard to lose weight?
EndomorphEndomorph How many calories in 1lb of FatHow many calories in 1lb of Fat
3500 cal3500 cal
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Bell Ringer - #4Textbook: Sustained Silent Reading
Read pages:Read pages: 300300 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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FiberFiber Fiber??? That sounds boring…isn’t that what Fiber??? That sounds boring…isn’t that what
old people eat?old people eat? Actually…Fiber is Extremely Important!Actually…Fiber is Extremely Important! It can help a person with It can help a person with constipationconstipation, it will , it will
also reduce your risk of also reduce your risk of heart diseaseheart disease and can and can help a person control their help a person control their diabetesdiabetes..
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FiberFiber Fiber is found in many complex Fiber is found in many complex
carbohydrates.carbohydrates. Such as: whole fruit & vegetables, Such as: whole fruit & vegetables,
popcorn, nuts, whole wheat bread, popcorn, nuts, whole wheat bread, brown rice, whole grain cereal, etc.brown rice, whole grain cereal, etc.
You should get at least 25-30 grams You should get at least 25-30 grams of fiber a day. of fiber a day.
Bell Ringer - #5Bell Ringer - #5
Watch Video:Watch Video: http://nutritionfacts.org/ Summarize or write a shortened version of Summarize or write a shortened version of
this video containing only the main points.this video containing only the main points.
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ProteinProtein Proteins are essential to building muscle.Proteins are essential to building muscle. Proteins are made up of 20 Proteins are made up of 20 Amino Amino
AcidsAcids.. Your body can make 11 Amino Acids.Your body can make 11 Amino Acids. The other 9 that your body cannot make The other 9 that your body cannot make
are called are called essential amino acidsessential amino acids, which , which you must get from foods that we eat.you must get from foods that we eat.
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ProteinProtein Complete Complete
Protein:Protein:Contain all 9 Contain all 9
essential amino essential amino acids.acids.
Comes from an Comes from an animal source.animal source.
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ProteinProtein Incomplete Incomplete
Protein:Protein:Lack 1 or more of Lack 1 or more of
the essential the essential amino acids.amino acids.
Come from foods Come from foods of non-animal of non-animal origin.origin.
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ProteinProtein Eating a combination of incomplete Eating a combination of incomplete
proteins, Forexample: Rice & Beans proteins, Forexample: Rice & Beans = a complete protein!!!= a complete protein!!!
Brown Rice Kidney Beans
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ProteinProtein Although Protein is not the major Although Protein is not the major
source of energy for the body, it does source of energy for the body, it does provide 4 calories per gram.provide 4 calories per gram.
Consuming too much protein or too Consuming too much protein or too little can be dangerous to your health. little can be dangerous to your health. Examples: Excess body fat, Kidney Examples: Excess body fat, Kidney
& Liver Problems.& Liver Problems.
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Daily ReviewDaily Review Protein provides ___ cal/gProtein provides ___ cal/g
44 Proteins are made up of? How many?Proteins are made up of? How many?
20 Amino Acids20 Amino Acids There are 9 ________ amino acids that the body cannot make, thus you There are 9 ________ amino acids that the body cannot make, thus you
have to eat them.have to eat them.EssentialEssential
________ protein contain all 9 essential amino acids and come from ______ ________ protein contain all 9 essential amino acids and come from ______ sourcessources
Complete/AnimalComplete/Animal ________protein lack 1 or more essential amino acids and come from ___-________protein lack 1 or more essential amino acids and come from ___-
______ sources______ sourcesIncomplete/non-animal (plant)Incomplete/non-animal (plant)
What are the 3 Keys to Nutrition?What are the 3 Keys to Nutrition? _______ is an unlearned inborn response which is a natural physical drive _______ is an unlearned inborn response which is a natural physical drive
that protects you from starvation.that protects you from starvation.HungerHunger
What are ways we can boost or increase our metabolism?What are ways we can boost or increase our metabolism?Exercise & eat 5-6 small meals/dayExercise & eat 5-6 small meals/day
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Bell Ringer - #6Textbook: Sustained Silent Reading
Read page:Read page: 302-305302-305 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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FatFatFats or Lipids-Fats or Lipids-
Are a fatty substance that Are a fatty substance that does not dissolve in water.does not dissolve in water.Fats provide 9 calories per Fats provide 9 calories per gram.gram.
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FatFatThat’s more than twice the That’s more than twice the
calories of carbs or protein.calories of carbs or protein.We classify fats in two groups:We classify fats in two groups:1. Saturated Fats1. Saturated Fats2. Unsaturated Fats2. Unsaturated Fats
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Saturated FatsSaturated Fats All fats contain All fats contain
hydrogen atoms.hydrogen atoms. Saturated Fats hold Saturated Fats hold
all the hydrogen all the hydrogen atoms it can.atoms it can.
Saturated Fats are Saturated Fats are also solid at room also solid at room temp.temp.
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Unsaturated FatsUnsaturated Fats Unsaturated Fats are Unsaturated Fats are
missing some hydrogen missing some hydrogen atoms.atoms.
Unsaturated Fats are Unsaturated Fats are liquids at room temp.liquids at room temp.
This fat has been This fat has been associated with a reduced associated with a reduced risk of heart disease.risk of heart disease.
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Saturated FatsSaturated Fats
1. Beef1. Beef2. Pork2. Pork3. Egg Yolks3. Egg Yolks4. Cheese4. Cheese
5. Butter5. Butter
6. Palm Oil6. Palm Oil
7. Coconut Oil7. Coconut Oil
8. All Fried 8. All Fried FoodsFoods
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Unsaturated FatsUnsaturated Fats
1. Olive Oil1. Olive Oil
2. Canola Oil2. Canola Oil
3. Soybean Oil3. Soybean Oil
4. Corn Oil4. Corn Oil
5. Peanuts/Butter5. Peanuts/Butter
6. Walnuts6. Walnuts
7. Almonds7. Almonds
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Role Of FatRole Of Fat Fat has a great amount of stored energy.Fat has a great amount of stored energy. It also has other purposes such as:It also has other purposes such as: 1. Transports vitamins A,D,E,K in your 1. Transports vitamins A,D,E,K in your
blood.blood. 2. Improves growth & healthy skin.2. Improves growth & healthy skin. 3. Adds flavor to food and satisfies 3. Adds flavor to food and satisfies
hunger.hunger.
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CholesterolCholesterol Although fat does a number of good things for us, it Although fat does a number of good things for us, it
also can hurt us.also can hurt us. Cholesterol-Cholesterol-
Is a waxy substance that Is a waxy substance that
circulates in our blood.circulates in our blood. Your body uses only a small Your body uses only a small
amount of it for important amount of it for important
functions, the rest is dumped functions, the rest is dumped
off to your arteries.off to your arteries. Which increases the risk of heart disease.Which increases the risk of heart disease.
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CholesterolCholesterol Cholesterol Clip-Cholesterol Clip-
http://www.healthcentral.com/animation/408/13/Heart_Attack.html
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Daily ReviewDaily Review Fat provides __ cal/gFat provides __ cal/g
99 Two main types of fats?Two main types of fats?
Saturated and unsaturatedSaturated and unsaturated What is the role fat plays in our What is the role fat plays in our
bodies?bodies?1. A,D,E,K 2. Tissue & Skin 1. A,D,E,K 2. Tissue & Skin 3. Flavor3. Flavor
Two types of CholesterolTwo types of CholesterolHDL=Good, LDL=BadHDL=Good, LDL=Bad
Too much bad cholesterol leads Too much bad cholesterol leads to?to?
Heart diseaseHeart disease
Candy Bars have what type Candy Bars have what type of carbohydrate?of carbohydrate?
SimpleSimple Chicken is what type of Chicken is what type of
protein?protein?CompleteComplete
Olive Oil is what type of fat?Olive Oil is what type of fat?Unsaturated (good)Unsaturated (good)
Butter is what type of fat?Butter is what type of fat?Saturated (bad)Saturated (bad)
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Bell Ringer - #7Nutrition Quiz 1
Take 10 minutes to review your notes for the Take 10 minutes to review your notes for the quiz.quiz.
Good Luck!Good Luck!
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VitaminsVitamins Vitamins- Do Not Contain EnergyVitamins- Do Not Contain Energy
Are compounds that help regulate Are compounds that help regulate many vital body processes, many vital body processes, including the digestion, absorption, including the digestion, absorption, and metabolism of other nutrients.and metabolism of other nutrients.
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VitaminsVitamins
Water Soluble:Water Soluble:B ComplexB ComplexCC Fat Soluble:Fat Soluble:
A, D, E, KA, D, E, K
Vitamin AVitamin A
Helps your eyes Helps your eyes adjust to light adjust to light changes and changes and develops and develops and maintains things in maintains things in the body like the the body like the skin, bones and skin, bones and soft tissue. soft tissue.
Liver & FishLiver & Fish Squash,CarrotsSquash,Carrots Yams, Sweet Yams, Sweet
PotatoPotato Any Orange Any Orange
VegtablesVegtables Dark Leafy GreensDark Leafy Greens
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Vitamin DVitamin D
Helps your body Helps your body absorb the absorb the minerals calcium minerals calcium and phosphorous. and phosphorous.
Liver and Egg Liver and Egg YolksYolks
Fortified FoodsFortified Foods Dairy ProductsDairy Products Some CerealsSome Cereals
Body Absorbs Body Absorbs Sunlight to make Sunlight to make its own Vitamin D.its own Vitamin D.
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Vitamin EVitamin E
Acts as an Acts as an antioxidantantioxidant
It is a substance It is a substance that protects the that protects the body from damage body from damage due to a chemical due to a chemical reaction called reaction called oxidation.oxidation.
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Dark leafy greens Vegetable Oils Almonds Sunflower Seeds
Vitamin KVitamin K
Helps your body Helps your body form blood clots so form blood clots so you stop bleeding you stop bleeding when wounded.when wounded.
LiverLiver Leafy green Leafy green
vegetablesvegetables BroccoliBroccoli Brussel SproutsBrussel Sprouts Green teaGreen tea
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B - ComplexB - Complex
B1 – Thiamine B2 – Riboflavin B3 – Niacin B5 – Pantothenic acid B6 – Pyridoxine B7 – Biotin B9 – Folic acid B12- Combined Cyanocobalamins
B Complex - FoodsB Complex - Foods
Fruit & VegetablesFruit & Vegetables BeansBeans Whole GrainsWhole Grains NutsNuts MeatsMeats DairyDairy
Vitamin C – Ascorbic AcidVitamin C – Ascorbic Acid
Aides in healing Aides in healing and helps the and helps the immune system immune system function properly.function properly.
Acts as an Acts as an antioxidantantioxidant
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Citrus foods and Citrus foods and juicesjuices
BroccoliBroccoli Dark greensDark greens TomatoesTomatoes StrawberriesStrawberries CantaloupeCantaloupe Red PeppersRed Peppers
MineralsMinerals
Minerals are solid Minerals are solid chemical chemical compounds found compounds found in nature. They’re in nature. They’re inorganic, inorganic, meaning they meaning they don’t come from don’t come from plants or animals. plants or animals.
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Ca
K
Mg
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Minerals Minerals Minerals- Do Not Contain EnergyMinerals- Do Not Contain Energy
Are substances that the body Are substances that the body cannot manufacture but that are cannot manufacture but that are needed for forming healthy needed for forming healthy bones, teeth and for regulating bones, teeth and for regulating other body processes.other body processes.
MineralsMinerals
Major MineralsMajor Minerals CalciumCalcium PhosphorusPhosphorus SodiumSodium PotassiumPotassium MagnesiumMagnesium ChlorideChloride SulfurSulfur
Trace MineralsTrace Minerals IronIron IodineIodine FluorideFluoride SeleniumSelenium ZincZinc ManganeseManganese CobaltCobalt CopperCopper MolybdenumMolybdenum ChromiumChromium
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WaterWater
Water is the most Water is the most important of all the important of all the nutrients. nutrients.
Water’s two most Water’s two most important jobs are important jobs are to eliminate wastes to eliminate wastes and regulate your and regulate your body temperature.body temperature.
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WaterWater A normal healthy individual should drink at A normal healthy individual should drink at
least 64 oz of water a day.least 64 oz of water a day. That is just 8 glasses of water a day!!!That is just 8 glasses of water a day!!!
• Individuals that are involved in strenuous Individuals that are involved in strenuous physical activity like- running, biking, physical activity like- running, biking, playing sports, strength training.playing sports, strength training.
• Should drink at least 96-124oz of water Should drink at least 96-124oz of water each day. (24-36oz of that coming from each day. (24-36oz of that coming from Gatorade, PowerAde, sport drinks etc.)Gatorade, PowerAde, sport drinks etc.)
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Daily ReviewDaily Review
What type of fat do nuts contain? Protein?What type of fat do nuts contain? Protein?
Unsaturated/IncompleteUnsaturated/Incomplete What type of fat is in a cheeseburger?What type of fat is in a cheeseburger?
SaturatedSaturated What type of carbohydrate is brown rice?What type of carbohydrate is brown rice?
ComplexComplex What do vitamins and minerals do?What do vitamins and minerals do? What is the most important nutrient? How much do What is the most important nutrient? How much do
you need daily?you need daily?
Water, minimum 64oz, active people 96oz or moreWater, minimum 64oz, active people 96oz or more What are the two types of vitamins?What are the two types of vitamins?
Water & Fat SolubleWater & Fat Soluble
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Bell Ringer - #9Textbook: Sustained Silent Reading
Read pages:Read pages: 314-319314-319 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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Dietary Guidelines For Dietary Guidelines For AmericansAmericans
Is a set of recommendations for Is a set of recommendations for healthful eating and active living.healthful eating and active living.
These recommendations are broken up These recommendations are broken up into three groups: known as the ABC’s.into three groups: known as the ABC’s.
The ABC’s will help you stay fit and The ABC’s will help you stay fit and will ensure variety, balance and will ensure variety, balance and moderation in your food choices.moderation in your food choices.
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Dietary Guidelines For AmericansDietary Guidelines For Americans
A: Aim for FitnessA: Aim for FitnessAim for a healthy weight and/or body Aim for a healthy weight and/or body
fat %.fat %.Try not to gain extreme amounts of Try not to gain extreme amounts of weight or body fat as well as not to weight or body fat as well as not to loose extreme amounts of weight or loose extreme amounts of weight or body fat. Both are very unhealthy.body fat. Both are very unhealthy.
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Dietary Guidelines For AmericansDietary Guidelines For Americans
A: Aim for FitnessA: Aim for FitnessBe physically active each day.Be physically active each day.
Try to become or stay Try to become or stay physically fit by getting at physically fit by getting at least 30-60 min a day of least 30-60 min a day of physical activity and/or physical activity and/or exercise.exercise.
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Dietary Guidelines For AmericansDietary Guidelines For Americans B: Build a Healthy BaseB: Build a Healthy Base
Make your food choices carefully.Make your food choices carefully. Choose a variety of grain products, Choose a variety of grain products,
especially whole grains.especially whole grains. Choose a variety of fruits and Choose a variety of fruits and
vegetables daily.vegetables daily. Keep food safe to eat.Keep food safe to eat.
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Dietary Guidelines For AmericansDietary Guidelines For Americans
C: Choose SensiblyC: Choose SensiblyChoosing a diet that is Choosing a diet that is lowlow in saturated in saturated
fat, cholesterol and sugar.fat, cholesterol and sugar.Choosing and preparing foods with Choosing and preparing foods with lessless
salt.salt.Choosing more fruits, vegetables, whole Choosing more fruits, vegetables, whole
grains and lean meats.grains and lean meats.
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Daily ReviewDaily Review The ABCs stand for?The ABCs stand for?
Aim for Fitness, Build a Base, Choose healthy foodsAim for Fitness, Build a Base, Choose healthy foods
What type of fat lowers your risk for heart disease?What type of fat lowers your risk for heart disease?
UnsaturatedUnsaturated Carbohydrates are converted to:Carbohydrates are converted to:
GlucoseGlucose What is the preferred source of energy?What is the preferred source of energy?
CarbohydratesCarbohydrates Fat transports which vitamins?Fat transports which vitamins?
A,D,E,KA,D,E,K What are the 6 nutrients?What are the 6 nutrients?
Carbs, Protein, Fat, Vitamins, Minerals, WaterCarbs, Protein, Fat, Vitamins, Minerals, Water
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Bell Ringer - #10Nutrition Quiz 2
Take 10 minutes to review your notes for the Take 10 minutes to review your notes for the quiz.quiz.
Good Luck!Good Luck!
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Bell Ringer - #11Textbook: Sustained Silent Reading
Read pages:Read pages: 306-308306-308 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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Healthy Eating PatternsHealthy Eating Patterns Importance of Breakfast!!!Importance of Breakfast!!!
While you sleep your body uses While you sleep your body uses energy and in the process you energy and in the process you have gone quite a while without have gone quite a while without any food.any food.
So you need to So you need to
break-your-fast!!!break-your-fast!!!
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Healthy Eating PatternsHealthy Eating PatternsStudies show eating a nutritious Studies show eating a nutritious
breakfast improves: breakfast improves: mentalmental & & physical performancephysical performance while while reducing fatiguereducing fatigue later in the later in the day. day. Finally it Finally it jump startsjump starts your your metabolismmetabolism..
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Healthy Eating PatternsHealthy Eating Patterns Nutritious Snacks:Nutritious Snacks:
Not potato chips, pop, cookies, and candy bars. Not potato chips, pop, cookies, and candy bars. (These foods contain a lot of calories but hardly any (These foods contain a lot of calories but hardly any nutrients.) They are loaded with sugar & fat.nutrients.) They are loaded with sugar & fat.
Instead a snack could consist of: whole grain Instead a snack could consist of: whole grain products, fruits, and vegetables.products, fruits, and vegetables.
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Healthy Eating PatternsHealthy Eating Patterns Popcorn Popcorn (without the (without the
loaded butter & salt)loaded butter & salt) AppleApple 1/4 cup 1/4 cup hummus, 3 , 3
carrot stickscarrot sticks Fiber One BarsFiber One Bars
Fruit SmoothieFruit SmoothieSugar Free Jell-OSugar Free Jell-OOatmeal SquaresOatmeal SquaresPretzelsPretzelsLow fat YogurtLow fat Yogurt
Persuasive Paragraphs Persuasive Paragraphs Take a Stand Take a Stand
Persuasive ElementPersuasive Element Take a stand, state your opinion, MAKE YOUR Take a stand, state your opinion, MAKE YOUR
POINTPOINT Make a counterpoint, counter argument, Make a counterpoint, counter argument,
acknowledge the other side.acknowledge the other side. SLAM it back down, restate your point!SLAM it back down, restate your point!
And support it with 2-3 details from the And support it with 2-3 details from the article.article.
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Bell Ringer - #12Textbook: Sustained Silent Reading
Read pages:Read pages: 310-313310-313 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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Nutrition Labeling Nutrition Labeling To eat a healthy diet, To eat a healthy diet,
you have to know what you have to know what you are eating, what is you are eating, what is in the food you are in the food you are eating, and how much of eating, and how much of it there is.it there is.
To find this information To find this information you can always rely on you can always rely on the Food Label.the Food Label.
Which you will find on Which you will find on all packages/containers all packages/containers of food that are for sale.of food that are for sale.
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Label AlertsLabel Alerts
Stay Away or reduce:Stay Away or reduce: High Fructose Corn High Fructose Corn
SyrupSyrup Trans Fat (partially Trans Fat (partially
hydrogenated oils)hydrogenated oils) SugarSugar SodiumSodium Saturated FatSaturated Fat
Eat a lot of:Eat a lot of:Whole GrainWhole Grain
Unsaturated FatUnsaturated Fat
FiberFiber
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Daily ReviewDaily Review What 3 things happen when you eat breakfast?What 3 things happen when you eat breakfast?
Jumpstart metabolism, improve academic & Jumpstart metabolism, improve academic & athletic performanceathletic performance
Give examples of healthy snacksGive examples of healthy snacks What do labels tell us?What do labels tell us?
What’s in the food & how much of itWhat’s in the food & how much of it Give the 5 Label Alerts to AvoidGive the 5 Label Alerts to Avoid
HFCS, Trans Fat, (3 S’s) Sugar, Sodium, Sat FatHFCS, Trans Fat, (3 S’s) Sugar, Sodium, Sat Fat Give 3 Label Alerts to Eat a lot of:Give 3 Label Alerts to Eat a lot of:
Whole Grains, Unsat. Fat, & FiberWhole Grains, Unsat. Fat, & Fiber
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Label ActivityLabel Activity
Notebook pg. 63-66Notebook pg. 63-66 Use example labels Use example labels
to answer to answer questions.questions.
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Bell Ringer - #13Textbook: Sustained Silent Reading
Read pages:Read pages: 310-313310-313 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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The Weight/Body FatThe Weight/Body Fat-Calorie Connection-Calorie Connection
Tipping the balance of the energy equation Tipping the balance of the energy equation will result in weight loss or weight gain.will result in weight loss or weight gain.
If you take in fewer calories than you burn, If you take in fewer calories than you burn, you lose weight.you lose weight.
If you take in more calories than you burn, If you take in more calories than you burn, you gain weight.you gain weight.
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The Weight/Body Fat-Calorie ConnectionThe Weight/Body Fat-Calorie Connection
Eating Eating 500 fewer500 fewer calories per day than calories per day than you need to maintain your weight will you need to maintain your weight will result in the loss of result in the loss of 1 LB1 LB of body fat after of body fat after one week. (500 calories X 7 days= 3,500 one week. (500 calories X 7 days= 3,500 calories)calories)
Burning an additional Burning an additional 500 calories500 calories per per day through day through physical activityphysical activity instead of instead of eating fewer calories would result in the eating fewer calories would result in the same weight loss.same weight loss.
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Health RisksHealth Risks Being Overweight or Having a High % of Body Being Overweight or Having a High % of Body
Fat is a serious problem and could cause health Fat is a serious problem and could cause health problems.problems.1. Excess body fat forces the heart 1. Excess body fat forces the heart
and lungs to work harder and and lungs to work harder and increases the risk of high blood increases the risk of high blood pressure and high blood cholesterol.pressure and high blood cholesterol.
2. It can also increase the risk of 2. It can also increase the risk of type 2 diabetes, asthma, heart type 2 diabetes, asthma, heart disease and some cancers.disease and some cancers.
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Healthy Weight/Body Fat Loss Healthy Weight/Body Fat Loss StrategiesStrategies
To prevent these health risks from To prevent these health risks from happening be sure to:happening be sure to:
1. Get at least 30-60 min of anaerobic or 1. Get at least 30-60 min of anaerobic or aerobic activity 3-5 days/wk.aerobic activity 3-5 days/wk.
2. Strength Train 2-4 days/wk2. Strength Train 2-4 days/wk(the more (the more muscle you have the more fat you burn)muscle you have the more fat you burn)
3. Eat 5-6 balanced meals (including 3. Eat 5-6 balanced meals (including snacks)snacks)
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Healthy Weight/Body Fat Loss StrategiesHealthy Weight/Body Fat Loss Strategies
44. Drink Plenty of Water . Drink Plenty of Water (64 oz/ 8 glasses a day) (64 oz/ 8 glasses a day)
5. Eat a variety of low-calorie, nutrient 5. Eat a variety of low-calorie, nutrient dense foods (whole grain products, dense foods (whole grain products, vegetables and fruits).vegetables and fruits).
6. Stay away from the Pop, Candy, 6. Stay away from the Pop, Candy, Chips and Fast Food!!!Chips and Fast Food!!!
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Healthy Weight Gain StrategiesHealthy Weight Gain Strategies 1. Increase your calorie intake-1. Increase your calorie intake- choose choose
foods high in complex carbohydrates, such foods high in complex carbohydrates, such as breads, pasta, and potatoes. Also include as breads, pasta, and potatoes. Also include foods high in protein, such as chicken, foods high in protein, such as chicken, turkey, fish, beef and eggs.turkey, fish, beef and eggs.
2. Eat often and take second helpings-2. Eat often and take second helpings- choose more than the minimum number of choose more than the minimum number of serving from each food group in the food serving from each food group in the food guide pyramid.guide pyramid.
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Healthy Weight Gain StrategiesHealthy Weight Gain Strategies
3. Eat nutritious snacks-3. Eat nutritious snacks- snack snack two to three hours before meals to two to three hours before meals to avoid spoiling your appetite.avoid spoiling your appetite.
4. Build Muscle-4. Build Muscle- Strength Train. Strength Train.
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Daily ReviewDaily Review
What is body image? How is it influenced?What is body image? How is it influenced?The way you see your body; media, parents, friendsThe way you see your body; media, parents, friends
To lose weight you:To lose weight you:Decrease calories & increase activityDecrease calories & increase activity
To gain weight you:To gain weight you:Increase caloriesIncrease calories
What are the 6 steps to losing weight?What are the 6 steps to losing weight?1.anaerobic exercise 2.strength training 3.5-6 1.anaerobic exercise 2.strength training 3.5-6 meals 4. meals 4.
Water 5. low-cal/nut. Dense 6. avoid junkWater 5. low-cal/nut. Dense 6. avoid junk What are the 4 steps to gaining weight?What are the 4 steps to gaining weight?
1. increase cal(bigger meals) 2. Eat often 7-8 meals 3. 1. increase cal(bigger meals) 2. Eat often 7-8 meals 3. nut snacks 4. strength trainnut snacks 4. strength train
What steps to losing or gaining weight are common?What steps to losing or gaining weight are common?
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Bell Ringer - #14Textbook: Sustained Silent Reading
Read pages:Read pages: 332-336332-336 Summarize or write a shortened version of Summarize or write a shortened version of
this reading containing only the main points.this reading containing only the main points.
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Fad Diets Fad Diets
If you see an ad like If you see an ad like the one shown here, the one shown here, think twice.think twice.
Such ads are often for Such ads are often for fad diets: weight-loss fad diets: weight-loss plans that are popular plans that are popular for only a short time.for only a short time.
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Fad Diets Fad Diets
These diets are often hard These diets are often hard to stick with because they to stick with because they limit food variety. limit food variety.
Some fad diets are costly Some fad diets are costly because they require dieters because they require dieters to buy certain products.to buy certain products.
Fad diets that severely Fad diets that severely restrict the foods a dieter restrict the foods a dieter eats fail to provide the eats fail to provide the body with the nutrients it body with the nutrients it needs to be healthy and needs to be healthy and grow.grow.
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Fad Diets Fad Diets Diet Pills- many diet pills work Diet Pills- many diet pills work
by suppressing appetite.by suppressing appetite. They may cause drowsiness, They may cause drowsiness,
anxiety, racing heart rate, or anxiety, racing heart rate, or other serious side effects, other serious side effects, even even death!!!death!!!
Once you stop taking the Once you stop taking the pills, your body cannot boost pills, your body cannot boost it’s own metabolism it’s own metabolism anymore, it has to rely on the anymore, it has to rely on the pill!! You don’t want that!!pill!! You don’t want that!!
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Fad Diets Fad Diets You don’t need any special diets, or You don’t need any special diets, or
pills to help you lose weight/body fat pills to help you lose weight/body fat and gain muscle.and gain muscle.
All you need to do is eat right, strength All you need to do is eat right, strength train, exercise and make sure you get train, exercise and make sure you get enough sleep. enough sleep.
There is no magic pill or diet!! There is no magic pill or diet!! Hard Hard work and determinationwork and determination will lead you will lead you to your goals!to your goals!
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Daily ReviewDaily Review
Why don’t diets work long-term?Why don’t diets work long-term? Because they aren’t supposed to! Restrict food, lose Because they aren’t supposed to! Restrict food, lose
muscle, lower metabolism, gain more weight backmuscle, lower metabolism, gain more weight back What tips you off that it’s a fad/gimmick diet?What tips you off that it’s a fad/gimmick diet? Why shouldn’t you take diet pills or drinks?Why shouldn’t you take diet pills or drinks? What are the 6 steps to losing weight safely and What are the 6 steps to losing weight safely and
keeping it off?keeping it off?
Anaerobic exercise, Strength training,Anaerobic exercise, Strength training,
5-5- 6 meals, Water, Low-cal/nutrient dense foods,6 meals, Water, Low-cal/nutrient dense foods,
Avoid junk food.Avoid junk food.
Bell Ringer - #15Bell Ringer - #15Nutrition Quiz 3Nutrition Quiz 3
Take 10 minutes to review your notes for the Take 10 minutes to review your notes for the quiz.quiz.
Good Luck!Good Luck!
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Activity: Review for TestActivity: Review for Test
Nutrition Study GuideNutrition Study Guide Binder Pgs 95-100Binder Pgs 95-100