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BRAINSTORMIf you could design a
perfect grocery store for our country what would it look like? Where would they be located, what foods would
it contain? Explore your answers.
Physical Health
Nutrition- the process by which the body takes in and uses food as energy
Calorie-unit of heat energy
Teen Males:
Teen Females:
Adults:
NY Times Calorie Detective
HELP…
I can’t make healthy choices!!
OBSTACLES TO HEALTHY EATING
Need and Wants:
Family and Culture:
Friends:
Time:
Money:
Advertising:
CARBOHYDRATES Sugars and starches found in fruits,
vegetables and grains.
Simple (-ose) quick energy, dissolve easily. Fructose (fruit), Maltose (milk), glucose.
Complex (starches) long chains of glucose.Pasta, Bagels, Oatmeal, Cereal, Bread
60% of your total calories should come from Carbohydrates
4 calories per gram
FATSMost concentrated form of energy.9 calories per gram.How much fat do I need????No more than 25% of total calories from fats50-80gramsWhat is fat?
Good, Better, Best
Unsaturated FatsVegetable, Nuts, Liquid at room temperature
Olive Oil, Almonds, Fish Oils
Saturated FatsAnimal Fats, Dairy, Solid at room temperature
Cheese, Butter, Yogurt
Trans FatsPackaged Foods, Hydrogenated Vegetable Fats
Packaged Cookies, Candy Bars, Chips
PROTEIN
Nutrient made up of amino acids that build and repair body tissue and cells.
Essential amino acids… are a group of 9
amino acids that you MUST eat…body does
not make.
Complete protein: contains all amino acids.
ANIMAL PRODUCTS and SOY
Incomplete protein: is missing one or more
amino acids. NUTS, SEEDS, GRAINS
__4__ Calories per gram
VITAMINS
Fat Soluble
A- liver, beef, carrots spinach
D-cod liver oil, fish, sunlight
E-wheat germ oil, nuts, seeds
K-cabbage, cauliflower, spinach
Water SolubleAll C-red bell
peppers, papayas, oranges
All B Vitamins:
B1-Thiamine
B2-Riboflavin
B3-Niacin
B5-Pantothenic acid
B6-Pyridoxine
B7-Biotin
B9-Folic acid
B12-Cyanocobalamin
What do water soluble vitamins do?
Help in energy production
Helps your nervous system (B2)
Helps resist infections (niacin)
Helps produce red blood cells (B12)
Helps teeth and gums, heals wounds, and fight infection (c)
What do Fat Soluble Vitamins Do?
Helps bones, teeth, skin, hair eyes, resistance to infections (A)
Helps build strong bones and teeth. Helps the body absorb
calcium (D)
Helps form red blood cells (E)
Needed for normal blood clotting (K)
Minerals
Substances found in the
environment that help regulate
body processes.
The body WILL NOT store any
minerals, they need to be
replenished with the food we
eat!
MINERALS
Calcium…bones, teeth, heart, muscles
Phosphorus…body energy, teeth, bones
Magnesium…nerves and muscles, teeth, bones
Sodium, Chloride, Potassium…water balance Potassium for normal heartbeat
Iron… red blood carry O2
Zinc…heal wounds, make proteins
Fluoride…prevent tooth decay
Most Important!!
Multi-Vitamin (USP).. This means it absorbs
Vitamin D3: 2000IU(international units)/day (10-20% reduction in cancer)
Calcium: 1000mg/day
Aspirin: 81mg *adults
Sleep!!!
WATERThe most abundant and essential
nutrient in the body.
On average we need about 8-8oz cups
of water a day.
If you use the replacement approach..
Men need about 13 cups
Women need about 9 cups
Deficiency
Having too little of a substance…
Examples:
Low Iron = Anemia
Low Calcium = Osteoporosis
Low Vitamin C = Scurvy
PORTION SIZE
GRAINSHalf of all grains used
should be with whole
grains
6oz-8oz a day
1 slice of bread
½ c rice/pasta/oatmeal
1 c cereal
FRUITEat a variety of fruit.
Go easy on juices
2 cups a day
½ cup fruit
½ cup dried fruit
1 cup juice
VegetablesVary the type of
vegetables you eat
2 ½-3 cups a day
½ cup raw/cooked vegetables
2 cups leafy greens
PROTEINFormerly known as Meat and Beans Group)
Eat lean cuts, seafood, and
beans.
5 ½- 6 ½ oz a day
2-3 oz of meat
1 tbsp peanut butter
¼ c dried beans
1 egg
*Strive for 8oz of seafood/ wk.
DAIRY(Formerly known as MILK GROUP)
Eat low-fat or fat free dairy products
3 cups a day
1 cup milk or yogurt
1 ½ oz of cheese
2 oz processed cheese
“Milk X3 Is Good for Me!”
Oils(No longer a food group)
Fats to choose
UNSATURATED EXAMPLES
canola oil corn oil
cottonseed oil olive oil safflower oil soybean oil sunflower oil
Liquid at room temperature
5-6 tsp a day
Fats to avoid
SATURATED EXAMPLES
butter
milk fat
beef fat (tallow, suet)
chicken fat
pork fat (lard)
stick margarine
shortening
partially hydrogenated oil
Solid at room temperature
ExerciseAdults should have at
least 30 minutes a day
Children should have 60
minutes a day
60-90 minutes of activity
may be needed to
prevent weight gain or to
sustain weight loss
AdditivesSubstances added to food to “improve
nutritional value” and/or freshness
Preservatives: Prevent spoiling
Enriched: Replaces nutrients lost during
processing
Fortified: Vitamins and minerals are
added to deficient products
Orange Juice fortified with Calcium
Dangerous Additives Artificial Colors – May result in hyperactivity/headaches in children
Bleached White Flour – Usually stripped of all nutrients and offers little fiber and nutritional value
High-Fructose Corn Syrup – In almost all processed foods and offers no nutritional value. Can lead to
increased risk of Type 2 diabetes.
Artificial Sweeteners – Chemical sugars linked to seizures, migraines, and cancer.
BHT (Butylated Hydroxytoluene) – Found in most processed foods to preserve fats. Can cause allergic
reactions on the skin.
Partially Hydrogenated Oil – Found in packages baked goods and some peanut butters can lower good
cholesterol “LDL’s” causing a higher risk of heart disease.
MSG (monosodium glutamate)– Found in many restaurant foods, this can overexcite our nerve cells in
the brain and can even (eaten in large amounts) cause brain cell death.
Sodium Nitrate And Sodium Nitrite – Chemical compound found in processed meats, such as lunch meat
and hot dogs. They can affect the way your body uses sugar and may increase the risk of diabetes and
colorectal cancer.
Sulphites - Used to preserve food color and prolong shelf life in many food products including canned
fruits, frozen fries and soy products. They can cause allergic reactions and flushed faces and swelling of
the eyes, face, tongue among others.
*** Try to eat more ‘Natural” foods to avoid overconsuming these common but dangerous additives***
Insightful Videos On Sugar
Sugar: Hiding in plain sight
Your brain on sugar
Appetite Vs HungerThe desire to eat
based on the
pleasure derived
from eating
Learned behavior
response
The body’s
response to the
need for food
The brain alerts
the body when it
is low on fuel
Metabolism: The rate at which your body uses food to release energy
Calories IN < Calories OUT = _________
Calorie IN > Calories OUT= ___________
Calories IN = Calories OUT=__________
*Note: this may not work for everyone
because every body is different
Anorexia NervosaAnorexia is a physical and mental
disorder where a person
experiences a rapid and constant
weight loss through starvation
and/or excessive exercise.
Bulimia Nervosa
Overeating and ridding the body of
food by vomiting or laxatives….
Binging and Purging
In a single binge victims can consume
up to 4000 calories. (average per day
is 2000)
People may purge up to 20 times a day.
Why? Body Image?
FAD DIETS
Pills, powders and restrictive diets used to lose weight
fast. Unrealistic
results
Paleo Diet: http://thepaleodiet.com/
Grapefruit Diet:
Cabbage Soup Diet:
hCG Diet: http://www.hcgdiet.com/
hormone Human Choriogonadotropin
Atkins Diet: http://www.atkins.com/Homepage.aspx
South Beach Diet:
Americans spend an estimated 42 BILLION DOLLARS on weight loss foods, products, and services EACH YEAR!!
Physical Fitness
The ability of your heart, lungs
and muscles to work their best.
Being “in shape” or “being
conditioned”
5 Elements of Fitness:
How physically fit are you really??
1. Cardiorespiratory Endurance:
The ability of your heart, lungs and blood vessels to send fuel and oxygen through your body over a
period of time. Run a mile.. Take a hike without tiring.
2. Muscular StrengthThe amount of force your muscles
can exert.
You need muscular strength for many activities such as lifting,
pushing and pulling.
3. Muscular EnduranceThe ability of your muscles to
perform physical tasks over a long period of time without tiring.
Carrying boxes up and down a flight of stairs.
4. Flexibility
The ability to move your body parts through their full range of motion.
If you are flexible you can touch your toes without bending your knees or put sunscreen on the center of your
back.
Being flexible helps to reduce the chance of injury during physical
activity.
5. Body Composition
The ratio of fat tissue to all other tissue in
the body.
ALSO referred to as your Body Mass Index
or BMI.
Skin-Fold Test
Underwater Test
Bioelectrical Impedance
Benefits of Physical Activity
Tone muscles
Improve muscle strength
Improve muscle endurance
Improve flexibility
Reduce stress
Increase energy
Lower blood pressure
Improve self-concept
Weight Management Increased resistance to
diseases Reduce chance of
heart disease Reduce chance of
injury
Aerobic Exercise
All rhythmic activities that use large muscle groups for an extended period
of time.
Aerobic activities raise your heart rate and increase your body’s use of
oxygen.
LIST some examples of AEROBIC ACTIVITIES!!
Anaerobic Exercise
Activities that involve intense, short
bursts of activities in which the
muscles work so hard they produce
energy without oxygen!!
LIST some examples of ANAEROBIC
ACTIVITIES!!!
Exercise Guidelines
Intensity: How
hard you workout
Duration: How
long you workout
Frequency: How
often you
workout
Helping our futures!!Eating right and exercising can help us
avoid many health problems in the
future… here are just some!
Diabetes
High Blood Pressure
High Cholesterol
Obesity
Heart Disease
Stress issues
Osteoporosis
Asthma
Heart Attacks
Stroke
Certain types of cancer
Links to videos in this PowerPoint
NY Times Calorie Detective: http://www.nytimes.com/video/opinion/100000002061153/calorie-
detective.html#100000002061153
What is Fat? : https://www.youtube.com/watch?v=QhUrc4BnPgg
Sugar: Hiding In Plain Sight: https://www.youtube.com/watch?v=Q4CZ81EmAsw
Your Brain On Sugar: https://www.youtube.com/watch?v=lEXBxijQREo
Naperville High School: https://www.youtube.com/watch?v=ULciZ8jSgHA
The Movie “FED UP” is available on Netflix
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