Nutrition Grade 12 Mrs. Blash

In the U.S. there has been:

- a 200% increase in overweight

children since late 1960’s

-15% of American children are

overweight

-61% of American adults are overweight!!!

Why are people

getting more and more overweight?

1. Too many unhealthy choices…

Goo Goo cluster Chocolate Chunk Ice-cream

Double-stuffed Oreos

Chili Cheese Fries

Deep Dish Stuffed Crust Pizza with extra cheese

America’s Sweet Tooth:

{pounds of sugar eaten per person per year}

1800.......................10

1895.......................63

1915.......................95

1935.....................115

1955.....................119

1976.....................125

1990.....................140

2002.....................158

2013…………….179

1. Too many unhealthy choices…

2. Portion sizes are too big

2. Portion sizes are too big

3. We drink too many of our calories

4. Not enough exercise

Lack of time

No energy

Sedentary life style (watches excessive tv, playing videogames.

Non physical job/desk job

No Motivation

No access to gym

5. People are uneducated ! Magazine

ads for weight loss products manipulate people with

false hope

Beware of diet ads that:

-promise quick weight loss

-a doctor with a stethoscope around

his/her neck,

-unrealistic claims

-digital before and after pictures

that are not realistic

-small print that you need a magnifying

glass to read!

5 Contributing Factors to Obesity Problem

1. Too many unhealthy choices…

2. Portion sizes are too big

3. We drink too many of our calories

4. Not enough exercise

5. People are uneducated ! Magazine ads for weight

loss products manipulate people with false hope…

Nutrition Related Illnesses

Unhealthy eating and inactivity contribute to 310,000 to 580,000 deaths each year according to the US Department of Health and Human Services (HHS). That’s 13 times more than are killed by guns and 20 times more than by drug use.23

Nutrition Unit: Calories

1. Every day, to function properly, your body needs a

certain amount of energy from:

a) __fat_ b) __protein__ c) __carbohydrates___

2. Your body burns (_metabolizes___) these 3 nutrients to

produce ENERGY which is measured in _calories_______

Nutrition

Carbohydrates- body’s preferred source of energy or calories.

Your brain’s primary source of fuel is from glucose and glucose comes predominantly from carbs.

Fiber- another form of a carbohydrate. Tough stringy part of fruits, vegetables and grains. It can not be digested so it helps move waste through the digestive tract.

45-60% of total calories per day should be carbohydrates

Carbohydrates

Carbohydrates that are good for you

Ancient Grains

Whole grain bread

Beans\Legumes

Fruit

Root Vegetables

Carbohydrates you should avoid

Food that’s are refined or enriched

Added sugar

Ingredients you can’t pronounce

Anything in a bag or box

Fats

Lipids, provide twice the energy as carbohydrates and proteins.

Saturated Fats- animal fat

Unsaturated Fats- vegetable Fat

Fats add flavor to food

Helps satisfy hunger longer

Needed in diet to insulate organs and body

Too much fats leads to weight gain.

25%-35% of total calories per day should be fats

Proteins aid in tissue development and muscle growth and repair throughout your life. They give you energy when your body is depleted of carbohydrates and helps to keep your immune system healthy

10%-15% of total calories per day should be proteins

Good Proteins Sources

Seafood

White meat Poultry

Eggs

Beans

Soy

Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high-fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.

With no food in your stomach, your body thinks it’s

starving, and your metabolism SLOWS down

It's already been 18 hours since you last ate!

Your brain needs nutrients to be alert, otherwise

you'll feel tired and can’t concentrate!

Your body needs food in the morning for energy!!

Vitamins & Minerals

Vitamins- known as micronutrients because they are needed

in small amounts. Vitamins are classified into two groups:

Water soluble

B – complex

C

Can be found in all good fat and carbohydrates food sources

Minerals ~ inorganic substances that the body cannot manufacture.

Function : to repair body tissues.

Fat soluble A D E K

Water ~most essential of all nutrients

The human body is about 60-70 percent water

Vital to every body function

Helps convert food to energy

Cushions joints

Eliminates waste

Regulates body temperature

Food Pyramid Guides

How Many Calories Should You Eat?

CALCULATING CALORIES YOU SHOULD EAT PER DAY:

1) Estimated BMR: current weight______

x 10 (boys x 11)

= Box 1

2) Activity Level:

x _______

(choose .3, .5, or .7)

= Box 2

3. Take Box 1_______

+

Box 2_______

= ___________ (multiply by 0.1)

= Box 3

How Many Calories Should You Eat?

4) Take Box 1 _______

+ Box 2 _______

+ Box 3 _______

5) = TOTAL CALORIES PER DAY TO MAINTAIN YOUR WEIGHT

6) to lose weight - 500 PER DAY TO LOSE 1 LB. PER WEEK, (or 1,000 for 2 lb.)

to gain weight + 500 to gain 1 lb. PER WEEK

Know that 1 lb. = * 3500_ calories.

The safest way to lose weight is 1-2 lbs per week

*women should never go below 1200 calories/day

*men should never go below 1500 calories/day

Apps That Calculate For You

Fooducate

Calorie counter Pro

My FitnessPal

Nutrino

LoseIt

Healthyout – Healthy MealFinder

"Grocery Store Savvy"

http://www.youtube.com/watch?v=-R7cCIg8iDQ

How To Read A Food Label

look at this-look at this-look at this-

look at this-

Deceiving Food Labels

1. Unrealistic serving size - chips

2. Servings per container – muffin

3. Packaging - pop tart

4. listing an amount and then having a “ * ”

- Mac n’ Cheese and brownies

Deceiving Food Labels

What Joe is eating is totally unhealthy.

You may want to substitute healthier foods

for his Snickers, for instance, but can figure

substitutions for him later. Today, just focus

on Joe cutting calories to lose weight.

Food(s):______________________ Calories:_________

Food(s):______________________ Calories:_________

Food(s):______________________ Calories:_________

Food(s):______________________ Calories:_________

Total Calories Cut: __500___

**Does not have to be 4 things…

Joe’s Calories

http://abcnews.go.com/2020/video/losing-big-fat-trap-16331564?tab=9482930&section=1206863&playlist=16332677

Advertisements and Body Image

Magazine ads try to make people feel inadequate or feel bad like they need their product to be better.

There are very few ads for guys, and when there is one , they don’t have many words…

Many ads make girls feel like they can’t speak up for themselves (that their personality isn’t what’s important to hear, but that their great body should be their silent voice!...

What you see is not reality. They may not have such perfect skin, perfect hair, or be that skinny…

http://www.huffingtonpost.ca/2013/10/30/model-before-and-after-photoshop_n_4179012.html

NUTRITION and BODY IMAGE

In 2013

Almost 54% of American young girls and women

aged 12-23 years are unhappy with their bodies.

Roughly 75% of girls as young as 9 years have

dieted from two to five times in a given year.

62.1% of 9th-grade girls reported trying to lose weight

compared with 31.8 percent of 9th-grade boys.

High school girls (12.6 %) were significantly more likely

than boys (5.5 %) to have taken diet pills, powders,

or liquids to lose weight.

Eating Right is A Lifestyle

Dieting Theories

Set Point Theory: when you cut calories below 1200/1500

Your body goes into starvation mode and you have: slowed

metabolism, hunger pains, and fat cells do not release

fat!!!

Plateau-A point in an exercise program where additional progress cannot be made, such as weight loss or increase in strength or endurance.

Yo-Yo Syndrome: If you lose weight fast, you lose lean

muscle and gain it back as fat!

Could you follow this diet for life?

Current Fad Diets

South Beach Diet

Weight Watchers

Mediterranean Diet

Zone Diet

Atkins Diet

Paleo Diet

Raw Food Diet

Nutrisystem

Cabbage Soup Diet

When Dieting Is Taken to The Extreme

http://www.bing.com/images/search?q=weight+loss+celebrities+advertisements&view=detailv2&&id=E8BBCBB3608AF76E8858650B8949EA9E5240675C&selectedIndex=5&ccid=of3y8snq&simid=608049700626303478&thid=OIP.Ma1fdf2f2c9ea7a9c804dd3ed6fc924adH0&ajaxhist=0

Symptoms of Anorexia Nervosa

1. Resistance to maintaining healthy body weight.

An OBSESSION WITH BEING THIN

and self-discipline to not eat!

2. An intense fear of gaining weight or becoming fat, even though

underweight.

3. Distorted PERCEPTION of their body shape and size

Symptoms of Bulimia

1. Resistance to maintaining healthy body weight.

An OBSESSION WITH BEING THIN

but don’t have discipline to not eat, so:

-binge and vomit (at least twice a week for 3 months)

-take laxatives

-over exercise

2. An intense fear of gaining weight or becoming fat, even though

underweight.

3. Distorted PERCEPTION of their body shape and size).

Distorted Perception

Fight the Negative

RULE : Don’t ever compare yourself to a magazine ad - What you see is not reality!!

RULE : Don’t compare yourself to celebrities!!

RULE : The #1 best way to improve self-esteem and stay strong against “mean” people is:

positive self-talk9 :)