1 Nutrition & Your Health. 2 Bell Ringer Question #1 Notebook, pg 47: 5min List six of the foods you eat most often for meals or snacks. Then describe

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Nutrition & Nutrition & Your HealthYour Health

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Bell Ringer Question #1Bell Ringer Question #1Notebook, pg 47: 5minNotebook, pg 47: 5min

List six of the foods you eat List six of the foods you eat most often for meals or most often for meals or snacks. Then describe why snacks. Then describe why you eat each of these foods. you eat each of these foods. Why do you choose these Why do you choose these foods? For foods? For health benefitshealth benefits, , tastetaste, , appearanceappearance or or convenienceconvenience..

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NutritionNutrition Definition of Definition of NutritionNutrition::

The process by which the The process by which the body takes in and uses food.body takes in and uses food.

Nutrition is one of the most Nutrition is one of the most important factors in keeping important factors in keeping a healthy long living body.a healthy long living body.

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3 Keys to Healthy 3 Keys to Healthy NutritionNutrition

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 When you eat it. (Timing of food)food)

* * If you can control these three If you can control these three things your eating habits are off to things your eating habits are off to a great start!a great start!

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Healthy NutritionHealthy NutritionDefinition of Definition of CaloriesCalories::A measure of energy in food & A measure of energy in food & in our body.in our 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.

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Daily Review:Daily Review: Definition of NutritionDefinition of Nutrition

-process by which the body takes in and uses -process by which the body takes in and uses food.food.

3 Keys to Nutrition3 Keys to Nutrition1. 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? 1lb of Fat, Muscle?What is a calorie? 1lb of Fat, 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 What is the difference between hunger and appetite?appetite?-Hunger is need, appetite is want-Hunger is need, appetite is want

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Bell Ringer Question #2 Bell Ringer Question #2 Notebook, pg 48: 5minNotebook, pg 48: 5min

What happens when you eat food? What happens when you eat food? Do you gain weight very easily, Do you gain weight very easily, maintain your weight or can you maintain your weight or can you eat everything in sight and never eat everything in sight and never gain a pound? Which one are gain a pound? Which one are you? Why do you think your body you? Why do you think your body reacts this way, when you eat reacts this way, when you eat food? What can you do to change food? What can you do to change this?this?

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MetabolismMetabolismDefinition of Metabolism:Definition of Metabolism:The total amount of The total amount of calories burned in the calories burned in the body to sustain life.body to sustain life.

You can also think of it You can also think of it as- energy that your as- energy that your body uses to stay alive.body uses to stay alive.

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MetabolismMetabolismFactors That Affect Metabolism-Factors That Affect Metabolism-

There are many different There are many different things that can cause the things that can cause the metabolism to speed up or metabolism to speed up or slow down.slow down.1. 1. AgeAge- as one get older - as one get older metabolism slows down.metabolism slows down.2. 2. Body type-Body type- those with those with more lean muscle mass have more lean muscle mass have a higher metabolism.a higher metabolism.

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MetabolismMetabolism3. 3. Fasting or starvation-Fasting or starvation- lowers the metabolism.lowers the metabolism.

4. 4. ExerciseExercise- the more - the more physical activity you do the physical activity you do the higher your metabolism is.higher your metabolism is.

5. 5. 5-6 small meals a day-5-6 small meals a day- increases your metabolism. increases your metabolism.

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Metabolism Metabolism “The Automobile Example”“The Automobile Example”

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MetabolismMetabolism“Body Types”“Body Types”

Ectomorph

Mesomorph

Endomorph

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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, & # -Age, Body Type, Starvation, Exercise, & # of Meals.of 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/KWL

““WHY DIETING DOES WHY DIETING DOES NOT WORK”NOT WORK”

THE STARVATION REPSONSETHE STARVATION REPSONSE

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What is your idea of a What is your idea of a healthy meal? Describe healthy meal? Describe a nutritious meal that a nutritious meal that you would enjoy. Then you would enjoy. Then list why the meal is list why the meal is healthy.healthy.

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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 Definition- the starches and sugars present in food.and sugars present in food.Carbs are the preferred Carbs are the preferred source of energy, source of energy, which which meansmeans the body will try the body will try and use this nutrient first and use this nutrient first to produce energy.to produce energy.

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CarbohydratesCarbohydratesCarbs provide 4 calories per Carbs provide 4 calories per gram.gram.

Ex. If an apple has 15g of Ex. If an apple has 15g of carbs then it has 60 calories carbs then it has 60 calories from carbohydrates.from carbohydrates.

Depending on their make up- Depending on their make up- Carbohydrates are classified Carbohydrates are classified as either Simple or Complex.as either Simple or Complex.

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Simple Simple CarbohydratesCarbohydratesThis is a type of sugar that is This is a type of sugar that is

added to many food added to many food products like: pop, candy, products like: pop, candy, cookies, cake, doughnuts, cookies, cake, doughnuts, and any kind of snack food. and any kind of snack food.

These are the These are the carbohydrates that we carbohydrates that we do do notnot want to eat too much want to eat too much off!!!off!!!

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Complex Complex CarbohydratesCarbohydratesFound in whole grains, seeds, Found in whole grains, seeds,

nuts, beans and potatoes.nuts, beans and potatoes.The body must break down The body must break down complex carbohydrates into complex carbohydrates into simple carbohydrates before it simple carbohydrates before it can use them for energy.can use them for energy.

These are the Carbohydrates These are the Carbohydrates that we that we Do WantDo Want to eat, they to eat, they are very healthy for us!!!are very healthy for us!!!

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CarbohydratesCarbohydratesDrawing of: Drawing of: Make Up Of Make Up Of Simple & Simple & Complex Complex Carbohydrates.Carbohydrates.

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CarbohydratesCarbohydrates Role of Carbohydrates:Role of Carbohydrates:

Your body converts all Your body converts all carbohydrates to carbohydrates to GlucoseGlucose (which is a simple sugar that is (which is a simple sugar that is the body’s main source of the body’s main source of energy).energy).

Glucose that is not used right Glucose that is not used right away is stored in the liver & away is stored in the liver & muscles as muscles as GlycogenGlycogen..

When more energy is needed When more energy is needed Glycogen is converted back to Glycogen is converted back to Glucose.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 carbohydrates than you need or you can store.or you can store.

When this happens your When this happens your body converts and stores the body converts and stores the excess carbohydrates as excess carbohydrates as body fatbody fat..

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CarbohydratesCarbohydratesDemonstration Demonstration “CHO, its use “CHO, its use and storage in the body”and storage in the body”

GlucoseGlucose Glyocgen Glyocgen 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 complex carbs are better for you because they provide sustained, sustained, long-lasting energy long-lasting 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 If you do not burn the glucose, what does it convert to and where is it stored?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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““HIGH FIBER”HIGH FIBER”

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Name 5 simple Name 5 simple carbohydrates & 5 carbohydrates & 5 complex carbohydrates. complex carbohydrates. Then explain the difference Then explain the difference between the two.between the two.

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FiberFiber Fiber??? That sounds boring…Fiber??? That sounds boring…

isn’t that what old people eat?isn’t that what old people eat? Actually…Fiber is Extremely Actually…Fiber is Extremely

Important!Important! It can help a person with It can help a person with constipationconstipation, it will also , it will also reduce your risk of reduce your risk of heart heart diseasedisease and can help a and can help a person control their 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 & Such as: whole fruit &

vegetables, popcorn, nuts, vegetables, popcorn, nuts, whole wheat bread, brown rice, whole wheat bread, brown rice, whole grain cereal, etc.whole grain cereal, etc.

You should get at least 25-30 You should get at least 25-30 grams of fiber a day. grams of fiber a day.

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Protein Protein Proteins are essential to building Proteins are essential to building

muscle.muscle. Proteins are made up of 20 Proteins are made up of 20 Amino Amino

AcidsAcids.. Your body can make 11 Amino Your body can make 11 Amino

Acids.Acids. The other 9 that your body cannot The other 9 that your body cannot

make are called make are called essential amino essential amino acidsacids, which you must get from , which you must get from foods that we eat.foods that we eat.

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ProteinProtein Complete Complete

Protein:Protein:Contain all 9 Contain all 9 essential essential amino acids.amino acids.

Comes from an Comes from an animal source.animal source.

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ProteinProtein Incomplete Incomplete

Protein:Protein:Lack 1 or more Lack 1 or more of the essential of the essential amino acids.amino acids.

Come from Come from foods of non foods of non animal origin.animal origin.

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ProteinProtein Eating a combination of Eating a combination of

incomplete proteins, for incomplete proteins, for ex. Rice & Beans = a ex. Rice & Beans = a complete protein!!!complete protein!!!

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ProteinProteinAlthough Protein is not the major Although Protein is not the major source of energy for the body, it source of energy for the body, it does provide 4 calories per gram.does provide 4 calories per gram.

Consuming too much protein or Consuming too much protein or too little can be dangerous to too little can be dangerous to your health. your health. Ex. Excess body fat, Kidney & Ex. 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 ______ sources______ sources

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 _______ is an unlearned inborn response which is a natural physical

drive that protects you from starvation.drive 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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““HIGH PROTEIN”HIGH PROTEIN”

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Bell Ringer Question #5 Bell Ringer Question #5 Notebook, pg 52: 5 minNotebook, pg 52: 5 min

You are in charge of making You are in charge of making dinner for all your friends, you can dinner for all your friends, you can make anything you want except make anything you want except there is one catch, one of your there is one catch, one of your friends is a vegetarian. But friends is a vegetarian. But everyone else loves meat. everyone else loves meat. Explain how you will cook dinner Explain how you will cook dinner and satisfy everyone. Hint: Don’t and satisfy everyone. Hint: Don’t forget about complete & forget about complete & incomplete proteins.incomplete proteins.

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FatFat

Fats or Lipids-Fats or Lipids-Are a fatty substance Are a fatty substance that does not dissolve that does not dissolve in water.in water.Fats provide 9 calories Fats provide 9 calories per gram.per 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 Saturated Fats

hold all the hold all the hydrogen atoms hydrogen atoms it can.it can.

Saturated Fats Saturated Fats are also solid at are also solid at room temp.room temp.

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Unsaturated FatsUnsaturated Fats Unsaturated Fats are Unsaturated Fats are

missing some missing some hydrogen atoms.hydrogen 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 associated with a reduced risk of heart reduced risk of heart disease.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 3. Soybean OilOil

4. Corn Oil4. Corn Oil

5. 5. Peanuts/ButtePeanuts/Butterr

6. Walnuts6. Walnuts

7. Almonds7. Almonds

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Role Of FatRole Of Fat Fat has a great amount of stored Fat has a great amount of stored

energy.energy. It also has other purposes such as:It also has other purposes such as: 1. Transports vitamins A,D,E,K in 1. Transports vitamins A,D,E,K in

your blood.your 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 Although fat does a number of good things

for us, it also can hurt us.for us, it 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/4http://www.healthcentral.com/animation/408/13/Heart_Attack.html08/13/Heart_Attack.html

4848

Daily ReviewDaily Review Fat provides __ cal/gFat provides __ cal/g

99 Two main types of fats?Two main types of fats?

Saturated and Saturated and unsaturatedunsaturated

What is the role fat plays in What is the role fat plays in our bodies?our bodies?

1. A,D,E,K 2. Tissue & 1. A,D,E,K 2. Tissue & Skin 3. FlavorSkin 3. Flavor

Two types of CholesterolTwo types of CholesterolHDL=Good, LDL=BadHDL=Good, LDL=Bad

Too much bad cholesterol Too much bad cholesterol leads to?leads 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 Question Bell Ringer Question #6#6

Notebook, pg 54: 5minNotebook, pg 54: 5min Find out how many calories each food Find out how many calories each food

item has.item has.

1.1. Baked Potato- 46g CHO, 4g P, 5g F.Baked Potato- 46g CHO, 4g P, 5g F.

2.2. Chicken Breast- 0g CHO, 32g P, 7g F.Chicken Breast- 0g CHO, 32g P, 7g F.

3.3. Snickers Bar- 41g CHO, 6g P, 14g F.Snickers Bar- 41g CHO, 6g P, 14g F.

4.4. Beef Taco- 15g CHO, 19g P, 11g F.Beef Taco- 15g CHO, 19g P, 11g F.

5.5. Apple- 13g CHO, 2g P, 0g F.Apple- 13g CHO, 2g P, 0g F.

6.6. Pancakes w/Syrup- 78g CHO, 8g P, 12g Pancakes w/Syrup- 78g CHO, 8g P, 12g F.F.

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VitaminsVitamins Vitamins- Do Not Contain Vitamins- Do Not Contain

EnergyEnergyAre compounds that help Are compounds that help regulate many vital body regulate many vital body processes, including the processes, including the digestion, absorption, and digestion, absorption, and metabolism of other nutrients.metabolism of other nutrients.

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VitaminsVitamins

Water Soluble:Water Soluble:B ComplexB ComplexCC Fat Fat

Soluble:Soluble:A, D, E, KA, D, E, K

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Minerals Minerals Minerals- Do Not Contain Minerals- Do Not Contain EnergyEnergyAre substances that the body Are substances that the body cannot manufacture but that cannot manufacture but that are needed for forming are needed for forming healthy bones, teeth and for healthy bones, teeth and for regulating other body regulating other body processes.processes.

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WaterWater Water is the Water is the

most important most important of all the of all the nutrients. nutrients.

Water’s two most Water’s two most important jobs important jobs are to eliminate are to eliminate wastes and wastes and regulate your regulate your body body temperature.temperature.

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WaterWater A normal healthy individual should A normal healthy individual should

drink at least 64 oz of water a day.drink at 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 Individuals that are involved in

strenuous physical activity like- strenuous physical activity like- running, biking, playing sports, running, biking, playing sports, strength training.strength training.

•Should drink at least 96-124oz of Should drink at least 96-124oz of water each day. (24-36oz of that water each day. (24-36oz of that coming from Gatorade, PowerAde, coming from Gatorade, PowerAde, sport drinks etc.)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 you What is the most important nutrient? How much do you

need daily?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

5656

ARTICLE/KWLARTICLE/KWL“TRANS FAT”“TRANS FAT”

5757


Notebook, pg 55: 5minNotebook, pg 55: 5min Your Mom put you in charge of Your Mom put you in charge of going grocery shopping this week. going grocery shopping this week. Write down your grocery list, use Write down your grocery list, use what you have learned in class as a what you have learned in class as a guide.guide.

Explain if this grocery list is healthy Explain if this grocery list is healthy as well as enjoyable and why? as well as enjoyable and why?

What foods make it enjoyable but What foods make it enjoyable but yet still healthy?yet still healthy?

5858

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 These recommendations are broken up into three groups: broken up into three groups: known as the ABC’s.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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A: Aim for FitnessA: Aim for FitnessAim for a healthy weight Aim for a healthy weight and/or body fat %.and/or body fat %.Try not to gain extreme Try not to gain extreme amounts of weight or body fat amounts of weight or body fat as well as not to loose as well as not to loose extreme amounts of weight extreme amounts of weight or body fat. Both are very un or body fat. Both are very un healthy.healthy.

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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.

6161


B: Build a Healthy BaseB: Build a Healthy Base Make your food choices Make your food choices

carefully.carefully. Choose a variety of grain Choose a variety of grain

products, especially whole products, especially whole grains.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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C: Choose SensiblyC: Choose SensiblyChoosing a diet that is Choosing a diet that is lowlow in in saturated fat, cholesterol and saturated fat, cholesterol and sugar.sugar.

Choosing and preparing foods Choosing and preparing foods with with lessless salt. salt.

Choosing more fruits, Choosing more fruits, vegetables, whole grains and vegetables, whole grains and lean meats.lean meats.

6363

Food Guide PyramidFood Guide Pyramid

www.mypyramid.gov

6464

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, Carbs, Protein, Fat, Vitamins, Minerals, WaterWater

6565

AssignmentAssignment

Using the ABC’s, Using the ABC’s, ddescribe how you can escribe how you can improve your current improve your current wellness (specifically wellness (specifically nutrition & activity).nutrition & activity).

6666

Name 5 of your favorite fast food Name 5 of your favorite fast food restaurants, include one sentence restaurants, include one sentence explaining why you like each one so explaining why you like each one so much. Then pick the one that you think much. Then pick the one that you think is the healthiest and explain why, what is the healthiest and explain why, what foods do they serve that could be foods do they serve that could be healthy?healthy?


Notebook, pg 56: Notebook, pg 56: 5min5min

6767

Healthy Eating Healthy Eating PatternsPatterns Importance of Breakfast!!!Importance of Breakfast!!!

While you sleep your body uses While you sleep your body uses energy and in the process you have energy and in the process you have gone quite a while without any gone quite a while without any food.food.

So you need to So you need to

break-your-fast!!!break-your-fast!!!

6868

Healthy Eating Healthy Eating PatternsPatterns

Studies 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..

6969

Healthy Eating Healthy Eating PatternsPatterns Nutritious Snacks:Nutritious Snacks:

Not potato chips, pop, cookies, and Not potato chips, pop, cookies, and candy bars. (These foods contain a lot candy bars. (These foods contain a lot of calories but hardly any nutrients.) of calories but hardly any nutrients.) They are loaded with sugar & fat.They are loaded with sugar & fat.

Instead a snack could consist of: whole Instead a snack could consist of: whole grain products, fruits, and vegetables.grain products, fruits, and vegetables.

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Healthy Eating Healthy Eating PatternsPatterns

Popcorn (without Popcorn (without the loaded butter the loaded butter & salt)& salt)

AppleApple BagelBagel Bread StickBread Stick Frozen juice barFrozen juice bar

Skim Milk or Skim Milk or Low fat/sugar Low fat/sugar Chocolate MilkChocolate MilkSugar Free Sugar Free Jell-OJell-OGram Gram CrackersCrackersPretzelsPretzelsLow fat Low fat YogurtYogurt

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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, HFCS, Trans Fat, (3 S’s) Sugar, Sodium, Sat FatSat 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

7474

Label ActivityLabel Activity

Notebook pg. 63-66Notebook pg. 63-66 Use example Use example

labels to answer labels to answer questions.questions.

7575

Nutrition Quiz #2Nutrition Quiz #2

7676

Bell Ringer #10Bell Ringer #10-Textbook-Textbook

Developing Healthful Developing Healthful Eating Habits, pg 310Eating Habits, pg 310 Write About it, Write About it,

Writing about Writing about healthful eatinghealthful eating

7777

ReadingReading-Textbook-Textbook

Read pages:Read pages: Why People Eat, pg 311Why People Eat, pg 311 Healthful Breakfast & Lunch, pg 312Healthful Breakfast & Lunch, pg 312 Healthful Dinner & Snacks, pg 313Healthful Dinner & Snacks, pg 313 Nutrition & Sports, pg 314-315Nutrition & Sports, pg 314-315 Eating Out, pg 316-317Eating Out, pg 316-317 Fast Food, pg 318Fast Food, pg 318 Ethnic Food, pg 319Ethnic Food, pg 319 Food-Bourne Illness, pg 320-321Food-Bourne Illness, pg 320-321 Sharing Food Safely, pg 322Sharing Food Safely, pg 322

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AssignmentAssignment-Textbook-Textbook

Study Guide, pg 323Study Guide, pg 323 Questions: 1-10, 15, 16, 18, Questions: 1-10, 15, 16, 18,

19, 21, 24-2619, 21, 24-26

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What do you think is the What do you think is the difference between “White Bread” difference between “White Bread” and “Whole Wheat Bread”? Does and “Whole Wheat Bread”? Does the label have anything to do with the label have anything to do with it? If yes then what is on the label it? If yes then what is on the label of the bread that makes the two of the bread that makes the two different?different?

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Maintaining a Healthy Weight/Body Maintaining a Healthy Weight/Body Fat %Fat %

Body Image:Body Image: the way you see your the way you see your body.body.It can be affected by media images It can be affected by media images

(TV, Magazines, Music, Movies, (TV, Magazines, Music, Movies, Internet), and also by your family Internet), and also by your family and friends.and friends.

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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 you calories per day than you need to maintain your weight will result in need to maintain your weight will result in the loss of the loss of 1 LB1 LB of body fat after one week. of body fat after one week. (500 calories X 7 days= 3,500 calories)(500 calories X 7 days= 3,500 calories)

Burning an additional Burning an additional 500 calories500 calories per day per day through through physical activityphysical activity instead of eating instead of eating fewer calories would result in the same fewer calories would result in the same weight loss.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, and some type 2 diabetes, asthma, and some cancers.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 Healthy Weight/Body Fat Loss StrategiesStrategies

4. Drink Plenty of Water (64 oz/ 8 4. Drink Plenty of Water (64 oz/ 8 glasses a day)glasses a day)

5. Eat a variety of low-calorie, 5. Eat a variety of low-calorie, nutrient dense foods (whole grain nutrient dense foods (whole grain products, vegetables and fruits).products, 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, The way you see your body; media, parents, parents, friendsfriends

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 1. increase cal(bigger meals) 2. Eat often 7-8 meals 3. 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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Activity: Take a Stand!Activity: Take a Stand!

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Notebook, pg 57: Notebook, pg 57: 5min5min When you look in the mirror, how do When you look in the mirror, how do

you feel about what you see? Are you feel about what you see? Are you happy with the way you look, or you happy with the way you look, or do you wish some things were do you wish some things were different? Does you eating habits different? Does you eating habits have anything to do with your have anything to do with your answer?answer?

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Fad Diets & Eating DisordersFad Diets & Eating Disorders If you see an ad If you see an ad

like the one shown like the one shown here, think twice.here, think twice.

Such ads are often Such ads are often for fad diets: for fad diets: weight-loss plans weight-loss plans that are popular for that are popular for only a short time.only a short time.

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Fad Diets & Eating DisordersFad Diets & Eating Disorders These diets are often hard to These diets are often hard to

stick with because they 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 body eats fail to provide the body with the nutrients it needs to with the nutrients it needs to be healthy and grow.be healthy and grow.

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Fad Diets & Eating DisordersFad Diets & Eating Disorders 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 & Eating DisordersFad Diets & Eating Disorders 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 Because they aren’t supposed to! Restrict

food, lose muscle, lower metabolism, gain more food, lose muscle, lower metabolism, gain more weight backweight 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 What are the 6 steps to losing weight safely

and keeping it off?and keeping it off?

1.anaerobic exercise 2.strength training 1.anaerobic exercise 2.strength training 3.5-3.5- 6 meals 4. Water 5. low-cal/nut. Dense 6. 6 meals 4. Water 5. low-cal/nut. Dense 6.

avoid junkavoid junk

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Body Image VideoBody Image Video

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Activity: Review for TestActivity: Review for Test

Nutrition Study GuideNutrition Study Guide Binder Pgs 95-100Binder Pgs 95-100

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Bell Ringer #13Bell Ringer #13Blank Sheet: 5 MinBlank Sheet: 5 Min

Body ImageBody ImageWhy are so many teen Why are so many teen females “dying to be females “dying to be thin?”thin?”

Why are so many teen Why are so many teen males “dying to be big?”males “dying to be big?”

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Fad Diets & Eating DisordersFad Diets & Eating Disorders Sometimes a person’s Sometimes a person’s

concerns about weight concerns about weight loss can get out of loss can get out of control.control.

Becoming obsessed Becoming obsessed with thinness can lead with thinness can lead to eating disorders.to eating disorders.

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Fad Diets & Eating DisordersFad Diets & Eating Disorders About 90% of those About 90% of those

with eating disorders with eating disorders are are femalefemale ranging ranging from from 16-2616-26 years old. years old.

Eating disorders are a Eating disorders are a serious problem and serious problem and people who suffer people who suffer from them need from them need professional helpprofessional help..

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Types of Eating DisordersTypes of Eating Disorders

Anorexia Nervosa-Anorexia Nervosa- is a disorder in is a disorder in which the irrational fear of which the irrational fear of becoming over fat results in severe becoming over fat results in severe weight loss from one starving weight loss from one starving themselves.themselves.

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Types of Eating DisordersTypes of Eating Disorders Anorexia develops most often in teenage Anorexia develops most often in teenage

girls and young women. girls and young women. Symptoms Include:Symptoms Include: extremely low extremely low

caloric intake, obsession with exercise, caloric intake, obsession with exercise, emotional problems, distorted body emotional problems, distorted body image, denial of problem.image, denial of problem.

This can cause serious health This can cause serious health problems/death.problems/death.

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Types of Eating DisordersTypes of Eating DisordersBulimia Nervosa-Bulimia Nervosa- is a is a

disorder in which some form disorder in which some form of purging follows cycles of of purging follows cycles of overeating.overeating.

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Types of Eating DisordersTypes of Eating Disorders A person with Bulimia often follows a A person with Bulimia often follows a

strict diet and then quickly consumes strict diet and then quickly consumes large amounts of food. After eating large amounts of food. After eating the person vomits or takes laxatives to the person vomits or takes laxatives to purge the food from the body.purge the food from the body.

Repeated binging, purging and fasting Repeated binging, purging and fasting can cause serious health problems or can cause serious health problems or even death.even death.

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ADONIS COMPLEXADONIS COMPLEX Common in adolescent malesCommon in adolescent males Body image distorted:Body image distorted:

Think everyone else has bigger Think everyone else has bigger muscles, stronger bench press.muscles, stronger bench press.

See themselves having smaller See themselves having smaller muscles than muscles than

they do in reality.they do in reality.

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Adonis complexAdonis complex Overtraining: Overtraining:

lifting weights 5-7 lifting weights 5-7 times per week for times per week for 2 hours per 2 hours per workoutworkout

Supplementation: Supplementation: spending $150-spending $150-$500 a month on $500 a month on body building body building supplements.supplements.

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Adonis ComplexAdonis Complex Steroid Abuse: Steroid Abuse: injecting anabolic injecting anabolic steroids for bigger steroids for bigger musclesmuscles

More teenage males use steroids to More teenage males use steroids to get bigger muscles than to improve get bigger muscles than to improve athletic performance!athletic performance!

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Bell RingerBell Ringer-Textbook-Textbook

Maintaining a Maintaining a Healthful Weight, Healthful Weight, pg 324pg 324 Write About It:Write About It:

Write About Write About BingeingBingeing

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Read Pages:Read Pages: Weight & Body Composition, pg 325-327Weight & Body Composition, pg 325-327 Gaining Weight, pg 328Gaining Weight, pg 328 Losing Weight, pg 329Losing Weight, pg 329 Weight-Loss Strategies, pg 330-331Weight-Loss Strategies, pg 330-331 Eating Disorders, pg 332-333Eating Disorders, pg 332-333 Anorexia Nervosa, pg 334Anorexia Nervosa, pg 334 Bulimia, pg 335Bulimia, pg 335 Binge Eating & Obesity, pg 336Binge Eating & Obesity, pg 336

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AssignmentAssignment-Textbook-Textbook

Study Guide, pg 337Study Guide, pg 337 1-10, 14, 17, 18, 21, 24, 251-10, 14, 17, 18, 21, 24, 25

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Nutrition QuizNutrition Quiz#3#3

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REVIEW for REVIEW for NUTRITION TESTNUTRITION TEST

Study GuideStudy Guide

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Nutrition Nutrition ExamExam

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Magazine Activity!!!Magazine Activity!!!Find five food advertisements that Find five food advertisements that contain specific health claims. contain specific health claims. Analyze the health message that Analyze the health message that each ad delivers about its product. each ad delivers about its product. How might it influence your food How might it influence your food choice? Discuss with your group choice? Discuss with your group and present your findings.and present your findings.

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Bell Ringer #7Bell Ringer #7-Textbook-Textbook

Read page:Read page:Using Diet to Guard Against Disease, pg 302Using Diet to Guard Against Disease, pg 302

Write About It:Write About It:

-Writing about using diet to guard against -Writing about using diet to guard against disease, pg 320disease, pg 320

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Read PagesRead Pages Diet & Cancer, pg 303Diet & Cancer, pg 303 Diet & Cardiovascular Disease, pg 304-305Diet & Cardiovascular Disease, pg 304-305 Diet & Osteoporosis, pg 306Diet & Osteoporosis, pg 306 Diet, Diabetes, and Hypoglycemia, pg 307Diet, Diabetes, and Hypoglycemia, pg 307 Food Allergies & Intolerances, pg 308Food Allergies & Intolerances, pg 308

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Assignment Assignment -Textbook-Textbook

Study Guide, pg 309Study Guide, pg 309 Questions: 1-26Questions: 1-26

Documents

1 Nutrition & Your Health. 2 Bell Ringer Question #1 Notebook, pg 47: 5min List six of the foods you eat most often for meals or snacks. Then describe