NutritionNutritionHigh school students are increasingly in control over the decisions that influence your health and wellness, and the behaviors you learn throughout your childhood and young adulthood will carry on into your adult lives.

Teens who are overweight or obese are more likely to be overweight and obese as adults, putting them at risk for chronic diseases such as hypertension, heart disease, and diabetes.

While the decision to choose a healthy lifestyle is ultimately up to the individual, this unit will provide you with the information you need to make knowledgeable and responsible choices.

The Problem… About half of all American adults—117 million individuals—have one or more

preventable, chronic diseases that are related to poor quality dietary patterns and physical inactivity, including cardiovascular disease, hypertension, type 2 diabetes and diet-related cancers.

More than two-thirds of adults and nearly one-third of children and youth are overweight or obese, further exacerbating poor health profiles and increasing risks for chronic diseases.

On average, the U.S. diet is low in vegetables, fruit, and whole grains, and high in sodium, calories, saturated fat, refined grains, and added sugars. Under consumption of the essential nutrients vitamin D, calcium, potassium, and fiber are public health concerns for the majority of the U.S. population, and iron intake is of concern among adolescents and premenopausal females.

Nutrition:Nutrition:

Study of what people eat and of eating Study of what people eat and of eating habits and how these affect their healthhabits and how these affect their health

The Foods The Foods YouYou Choose Choose

How do these factors influence your How do these factors influence your decisions? decisions? Personal Preferences Personal Preferences Cultural BackgroundCultural Background Time and ConvenienceTime and Convenience FriendsFriends The MediaThe Media

Complete Personal Inventory: Food ChoicesComplete Personal Inventory: Food Choices

NutrientsNutrients

NutrientsNutrients are substances that the body are substances that the body needs to regulate bodily functions, needs to regulate bodily functions, promote growth, repair body tissues, and promote growth, repair body tissues, and obtain energy.obtain energy.

6 NUTRIENTS!!!!

CarbohydratesCarbohydrates FatsFats ProteinsProteins VitaminsVitamins MineralsMinerals WaterWater

Energy NutrientsEnergy Nutrients Why do we need energy?Why do we need energy?

Your body needs energy for everything you do: running, Your body needs energy for everything you do: running, playing an instrument, even sleeping. playing an instrument, even sleeping.

You need energy to maintain your body temperature and You need energy to maintain your body temperature and keep your heart beatingkeep your heart beating

Energy nutrients provide caloriesEnergy nutrients provide calories Energy nutrients include carbohydrates, proteins and Energy nutrients include carbohydrates, proteins and

fats in the form of calories. fats in the form of calories.

CalorieCalorie: unit for the amount of energy released : unit for the amount of energy released when nutrients are broken down when nutrients are broken down

Energy Nutrients: Energy Nutrients:

CarbohydratesCarbohydrates

Two Types: Two Types: Simple – Refined Grains Simple – Refined Grains Complex – Whole Grains Complex – Whole Grains

Simple CarbohydratesSimple Carbohydrates“Refined Grains”“Refined Grains”

Refined grains have been milled, a process that removes the bran and germ.

This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. 

Examples: Sugars that naturally occur in fruits, vegetables and milk, white flour, de-germed cornmeal, white bread, and white rice

Added sugars to manufactured foods such as cookies, candies, soft drinks

Complex Carbohydrates Complex Carbohydrates “Whole Grains”“Whole Grains”

Contain the entire grain kernel Contain the entire grain kernel

― ― the bran, germ, and endospermthe bran, germ, and endosperm

Complex carbohydrates take longer for your body to metabolize Complex carbohydrates take longer for your body to metabolize than simple carbohydratesthan simple carbohydrates

Two Types: Starches & FiberTwo Types: Starches & Fiber

Starches:Starches: found in plant foods, such as potatoes, found in plant foods, such as potatoes, grains, brown rice, oatmeal, corn, and wheat productsgrains, brown rice, oatmeal, corn, and wheat products

Complex CarbohydratesComplex Carbohydrates

FiberFiber: a type of complex carbohydrate that cannot be : a type of complex carbohydrate that cannot be broken down by the body so it passes through your broken down by the body so it passes through your body without being digested (25 mg per day)body without being digested (25 mg per day)

Benefits of a high fiber diet include:Benefits of a high fiber diet include: Helps prevent constipationHelps prevent constipation May reduce risk of colon cancerMay reduce risk of colon cancer May help prevent heart diseaseMay help prevent heart disease

Fiber is found in whole grain breads and cereals, Fiber is found in whole grain breads and cereals, vegetables, fruits, nuts, beans and seeds vegetables, fruits, nuts, beans and seeds

FatsFats Fats supply your body with energy, form Fats supply your body with energy, form

your cells, maintain body temperature, your cells, maintain body temperature, and protect your nerves.and protect your nerves.

Two Types:Two Types: Saturated and UnsaturatedSaturated and Unsaturated

FatsFats Unsaturated Fat aka “Good Fat”Unsaturated Fat aka “Good Fat”

Important for cardiovascular health & can help fight Important for cardiovascular health & can help fight heart diseaseheart disease

Found in plant productsFound in plant products Monounsaturated & Polyunsaturated fats (oils)Monounsaturated & Polyunsaturated fats (oils)

Saturated Fats aka “Bad Fat” Saturated Fats aka “Bad Fat” Too much can lead to cardiovascular diseaseToo much can lead to cardiovascular disease Solid at room temperatureSolid at room temperature Found in animal fats, lard, and dairy productsFound in animal fats, lard, and dairy products

ProteinProteinss Proteins most important function is their role in Proteins most important function is their role in

the growth and repair of your body’s tissuesthe growth and repair of your body’s tissues

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. Milk is also part of the Dairy group.

ProteinsProteins

Proteins are made up of amino acidsProteins are made up of amino acids There are 20 different amino acids; 9 are essential, There are 20 different amino acids; 9 are essential,

meaning you must get them in your diet, the other 11 meaning you must get them in your diet, the other 11 your body can manufacture from your dietyour body can manufacture from your diet

Complete ProteinsComplete Proteins: contain all 9 essential amino acids: contain all 9 essential amino acids Meats & fishMeats & fish

Incomplete ProteinsIncomplete Proteins: Lacks 1 or more of the essential : Lacks 1 or more of the essential amino acidsamino acids Plant sources, such as beansPlant sources, such as beans

Vegetarian, Vegan & ProteinVegetarian, Vegan & Protein

Someone who does not eat meat, poultry, fish, eggs or dairy products…

Foods that are a good source of protein…

Green peas, quinoa, nuts and nut butter, beans, chickpeas, tempeh and tofu (soybeans), edamame, leafy greens, hemp, chia seeds, seeds, seitan, and non-dairy milk

 

Milk is a good source of calcium, vitamin D, and riboflavin. Dairy products CAN be good sources of Proteins

Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group. 

*Try to choose milk group choices that are:

• fat-free

• low-fat

Lactose Intolerance the inability of adults to digest lactose, a sugar found in milk, and to a lesser extent dairy products, causing side effects.

Foods to avoid…Milk, yogurt, cheese, calcium-fortified cereals

How can they get calcium?Lactose-free milk, hard cheeses, dark leafy greens, almonds

Gluten Free… Celiac DiseaseGluten Free… Celiac Disease an autoimmune disorder of the small intestine that

occurs in genetically predisposed people of all ages

Symptoms include pain and discomfort in the digestive tract, chronic constipation and diarrhea, failure to thrive (in children), anemia, and fatigue

1 in 100 people suffer from this disease.

VitaminsVitamins

Vitamins do not provide energy, but they Vitamins do not provide energy, but they help with various processes and chemical help with various processes and chemical reactions in the bodyreactions in the body

Fat-soluble vitamins: dissolve in fatFat-soluble vitamins: dissolve in fat Vitamins A, D, E, & KVitamins A, D, E, & K Occur in vegetable oils, liver, eggs and certain Occur in vegetable oils, liver, eggs and certain

vegetablesvegetables Can be stored by the body in fatCan be stored by the body in fat

VitaminsVitamins

Water-soluble vitamins: dissolve in waterWater-soluble vitamins: dissolve in water Vitamin C and all B vitaminsVitamin C and all B vitamins Occur in fruits, vegetables and other sourcesOccur in fruits, vegetables and other sources Can not be stored by the body, therefore it is important to Can not be stored by the body, therefore it is important to

eat foods that supply them every dayeat foods that supply them every day

AntioxidantsAntioxidants: : Help protect healthy cells from the damage Help protect healthy cells from the damage caused by normal aging processes and certain cancerscaused by normal aging processes and certain cancers

Vitamin C & E are most powerful antioxidantsVitamin C & E are most powerful antioxidants Blue Berries, broccoli, tomatoes, whole grains, Blue Berries, broccoli, tomatoes, whole grains,

seeds, nuts and peanut butterseeds, nuts and peanut butter

MineralsMinerals

Minerals do not provide energy, but they perform a Minerals do not provide energy, but they perform a wide variety of functions within your body and are wide variety of functions within your body and are essential for good healthessential for good health

Significant amounts: Calcium, sodium, potassium, Significant amounts: Calcium, sodium, potassium, magnesium, phosphorus, chlorine and sulfur are magnesium, phosphorus, chlorine and sulfur are need in significant amountsneed in significant amounts

Trace amounts: Iron, fluorine, iodine, copper, and Trace amounts: Iron, fluorine, iodine, copper, and zinc zinc

Flax seed contains phosphorusphosphorus

MineralsMineralsCalciumCalcium

Function: helps build and maintain bones & teethFunction: helps build and maintain bones & teethSource: milk, dark leafy greens, legumesSource: milk, dark leafy greens, legumes (peas, peas, beans, lentils, soy, peanuts) (peas, peas, beans, lentils, soy, peanuts)

PotassiumPotassiumFunction: helps maintain water balance and make proteinFunction: helps maintain water balance and make proteinSource: vegetables, fruits, meat, poultry and fishSource: vegetables, fruits, meat, poultry and fish

IronIronFunction: necessary for healthy red blood cellsFunction: necessary for healthy red blood cellsSource: red meat, seafood, legumes, fortified cerealsSource: red meat, seafood, legumes, fortified cereals

SodiumSodiumFunction: helps maintain water balance, heart and nerve functionFunction: helps maintain water balance, heart and nerve functionSource: table salt, processed foods, soy sauceSource: table salt, processed foods, soy sauce

WaterWater

About 65% of your body weight is waterAbout 65% of your body weight is water Water does not provide energy, but is essential Water does not provide energy, but is essential

for all life processes, including energy production for all life processes, including energy production

Water is also important because: Water is also important because: Makes up a basic part of bloodMakes up a basic part of blood Helps with waste removal Helps with waste removal Regulates body temperatureRegulates body temperature Cushions spinal cord and jointsCushions spinal cord and joints

WaterWater Females, 14-18 years old: need at least Females, 14-18 years old: need at least

1010- 8 ounce cups of water - 8 ounce cups of water Males, 14-18 years old: need at least Males, 14-18 years old: need at least 1414- -

8 ounce cups of water8 ounce cups of water

Water can be consumed in fruits, Water can be consumed in fruits, vegetables, juicesvegetables, juices

Water

DehydrationDehydration: a serious reduction in body’s water : a serious reduction in body’s water contentcontent Symptoms: weakness, rapid breathing, a weak heart Symptoms: weakness, rapid breathing, a weak heart

beatbeat

Drinks that contain caffeine-coffee, tea and soda- Drinks that contain caffeine-coffee, tea and soda- contribute to the amount of water your body contribute to the amount of water your body excretes, so avoid these beveragesexcretes, so avoid these beverages

Healthy Mealtimes…Healthy Mealtimes…

What is your favorite meal of the day?What is your favorite meal of the day? What type of beverages do you usually What type of beverages do you usually

drink with your meals?drink with your meals? How much time do you spend eating How much time do you spend eating

each meal?each meal? Who do you usually eat your meals with?Who do you usually eat your meals with? Where do you usually eat your meals? Where do you usually eat your meals?

Get the Most Nutrition Get the Most Nutrition Out of those CaloriesOut of those Calories!!!!!!

Choose foods that are nutrient dense!Choose foods that are nutrient dense!

Nutrient-dense foods contain lots of vitamins Nutrient-dense foods contain lots of vitamins and minerals relative to the number of caloriesand minerals relative to the number of calories

Nutrient-dense foods are low in saturated fat, trans fat, added sugar, and Nutrient-dense foods are low in saturated fat, trans fat, added sugar, and saltsalt

Examples: lean meats, fish, poultry, & legumes Examples: lean meats, fish, poultry, & legumes

(peas, peas, beans, lentils, soy, peanuts)(peas, peas, beans, lentils, soy, peanuts)

ChooseMyPlate.govChooseMyPlate.govChoose My Plate is based on an individual’s age, sex, and activity levelChoose My Plate is based on an individual’s age, sex, and activity level

The overall body of evidence examined by the 2015 Dietary Guidelines Advisory Committee identifies that a healthy dietary pattern is…

LOWER IN…•red and processed meats•sugar-sweetened foods drinks•refined grains

MODERATE IN…•alcohol (among adults)

HIGHER IN… •vegetables (without added salt or fat)•fruits (without added sugars)•whole grains•low- or non-fat dairy•seafood•legumes•nuts

Physical activity simply means to move the body so it uses energy.For health benefits, physical activity should be moderate to vigorous

for at least 60 minutes a day.

ADULTS

18 to 64 years-- should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.

CHILDREN AND ADOLESCENTS

6-17 years -- should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least 3 days a week and bone-strengthening activities, like jumping, at least 3 days a week.

Physical ActivitiesPhysical Activities

Moderate:Moderate: walking brisklywalking briskly hikinghiking gardeninggardening dancingdancing golfinggolfing bicyclingbicycling weight trainingweight training

Vigorous:Vigorous: runningrunning swimmingswimming aerobicsaerobics competitive competitive

basketballbasketball walking fastwalking fast weight liftingweight lifting

Reading a Reading a Food LabelFood Label Food LabelFood Label

Panel of nutrition information Panel of nutrition information required on all processed required on all processed foods regulated by the Food foods regulated by the Food and Drug Administrationand Drug Administration

Nutrition FactsNutrition Facts TitleTitle of information panel of information panel

that is required on processed that is required on processed foodsfoods

Serving SizeServing Size

Serving SizeServing Size: : is the listing of food that is is the listing of food that is considered a servingconsidered a serving Provided in familiar units, such as cups or Provided in familiar units, such as cups or

pieces, followed by the metric amount, e.g., pieces, followed by the metric amount, e.g., the number of grams the number of grams

Serving per containerServing per container:: listing of number of listing of number of servings in container or packageservings in container or package

CaloriesCalories

CaloriesCalories: number of calories in 1 serving : number of calories in 1 serving

Calories provide a measure of how much energy you get Calories provide a measure of how much energy you get from a serving of the food. from a serving of the food.

The The General Guide to CaloriesGeneral Guide to Calories provides a general provides a general reference for calories when you look at a Nutrition Facts reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet. label. This guide is based on a 2,000 calorie diet.

Look at Fat, Cholesterol, Look at Fat, Cholesterol, & Sodium per serving& Sodium per serving

% Daily Value% Daily Value:: Based Based on 2000 calorie dieton 2000 calorie diet

Eating too much fat, Eating too much fat, saturated fat, saturated fat, transtrans fat, fat, cholesterol, or sodium cholesterol, or sodium may increase your risk of may increase your risk of certain chronic diseases, certain chronic diseases, like heart disease, some like heart disease, some cancers, or high blood cancers, or high blood pressure.pressure.

DailyDaily ValueValue % Daily Values% Daily Values 5% or less is 5% or less is

LOWLOW

20% or more is 20% or more is HIGHHIGH

Ex:Cholesterol:

Low in < 5% DV

High in > 20% DV

Fiber, Vitamins, & MineralsFiber, Vitamins, & Minerals

Dietary FiberDietary Fiber: Aim for : Aim for 25g/day25g/day

Vitamins and MineralsVitamins and Minerals: : Aim for 100% of DV Aim for 100% of DV through a wide through a wide variety of foodsvariety of foods

SodiumSodium = no more than = no more than 2,400 mg per day2,400 mg per day

Food LabelsFood Labels

Ingredients listingIngredients listing: list of ingredients in a : list of ingredients in a food. food.

The ingredients are listed in order of The ingredients are listed in order of quantityquantity in food, the most to least. in food, the most to least.

Food additivesFood additives:: substances intentionally substances intentionally added to foodadded to food

Enriched foodEnriched food:: nutrients lost during nutrients lost during processing are added back into foodprocessing are added back into food

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing.

Fiber is not added back to enriched grains.

Food Labels: Food Labels: Nutrient and Health Nutrient and Health ClaimsClaims

……FreeFree Fat free: contains less than 0.5 g fatFat free: contains less than 0.5 g fat Sugar free: contains less than 0.5 g sugarsSugar free: contains less than 0.5 g sugars

Low in…Low in… Low in calories: contains less than 40 caloriesLow in calories: contains less than 40 calories Low in sodium: contains less than 140 mg of sodium Low in sodium: contains less than 140 mg of sodium

Sodium = no more than 2,400 mg per daySodium = no more than 2,400 mg per day

Low in Fat: contains less than 3 grams of fat per serving Low in Fat: contains less than 3 grams of fat per serving

High in…High in… High in Vitamin C: one serving provides 20% or more of the DV of High in Vitamin C: one serving provides 20% or more of the DV of

vitamin Cvitamin C

Food Labels:Food Labels:Nutrient and Health ClaimsNutrient and Health Claims

LightLight Contains 50% less fat or at least 1/3 fewer calories Contains 50% less fat or at least 1/3 fewer calories

than regular version of productthan regular version of product Excellent source of…Excellent source of…

Excellent source of calcium: one serving provides Excellent source of calcium: one serving provides 20% or more of the DV for calcium20% or more of the DV for calcium

May reduce your risk of heart diseaseMay reduce your risk of heart disease Can appear on fiber containing grain products, Can appear on fiber containing grain products,

fruits, and vegetables that are also low in saturated fruits, and vegetables that are also low in saturated fats and cholesterol fats and cholesterol

Journal QuestionsJournal Questions Read the Current Health 2 article “The Truth about Read the Current Health 2 article “The Truth about

Weight”. Weight”. Answer the following questions in your journal…Answer the following questions in your journal…

Is obesity a problem for individuals or society? Is obesity a problem for individuals or society? Why? (Use information from the article to Why? (Use information from the article to support your answer.)support your answer.)

Besides physical health, what other effects can Besides physical health, what other effects can obesity have on a person’s life? How can obesity have on a person’s life? How can someone deal with those things in a healthy someone deal with those things in a healthy way? way?

Handle Food SafelyHandle Food Safely Prevent food-borne illnesses by following these Prevent food-borne illnesses by following these

stepssteps Keep your hands and surfaces that come in contact with Keep your hands and surfaces that come in contact with

food cleanfood clean Separate raw and cooked foods while preparing or Separate raw and cooked foods while preparing or

storing themstoring them Cook meat, poultry, and fish to safe internal Cook meat, poultry, and fish to safe internal

temperaturestemperatures If food is perishable, chill it right awayIf food is perishable, chill it right away Thaw foods in the refrigerator, not on the counterThaw foods in the refrigerator, not on the counter

Using the Food Using the Food GuidelinesGuidelines: : For Each For Each

Meal…Meal… Breakfast:Breakfast: choose whole-grain cereals, fiber, protein, yogurt, choose whole-grain cereals, fiber, protein, yogurt,

eggs.eggs.

Limit sugar/salt --pastries and baconLimit sugar/salt --pastries and bacon

Lunch:Lunch: focus on whole grains, proteins, whole fruit, and focus on whole grains, proteins, whole fruit, and whole vegetables. Use mustard or ketchup instead of mayo. whole vegetables. Use mustard or ketchup instead of mayo. Try low-fat cheese on pizza. Limit processed meats.Try low-fat cheese on pizza. Limit processed meats.

Dinner:Dinner: Trim excess fat from meats. Instead of fried meats or Trim excess fat from meats. Instead of fried meats or fish, try them grilled. Choose low-fat dressing, Limit fish, try them grilled. Choose low-fat dressing, Limit processed foods processed foods

Using the Food Using the Food Guidelines: Guidelines: SnacksSnacks

Choose foods with high nutrient densityChoose foods with high nutrient density Try satisfying your sweet tooth with fruit Try satisfying your sweet tooth with fruit

instead of cookiesinstead of cookies Make a whole-grain bagel, not a donut Make a whole-grain bagel, not a donut

your after-school treatyour after-school treat When you go to the movies, choose When you go to the movies, choose

unbuttered popcornunbuttered popcorn Try whole/clean snacks, not processed snacksTry whole/clean snacks, not processed snacks

Using the Food Using the Food Guidelines: Guidelines: Eating OutEating Out

Substitute water or milk, for fruit juice, sodas & shakesSubstitute water or milk, for fruit juice, sodas & shakes

Select the salad bar or broth-based soups in place of Select the salad bar or broth-based soups in place of fries or onion rings, but go easy on the dressings, fries or onion rings, but go easy on the dressings, cheese, bacon bits, and croutonscheese, bacon bits, and croutons

Choose a items that are grilled, steamed or broiled; Choose a items that are grilled, steamed or broiled; not friednot fried

Ask your server to put half of your meal in a to-go Ask your server to put half of your meal in a to-go container at the beginning of your mealcontainer at the beginning of your meal

How Much Do I Need???How Much Do I Need???

Amounts of essential Amounts of essential nutrients varies for all nutrients varies for all humanshumans

Our needs are based on:Our needs are based on: AgeAge SexSex Growth StatusGrowth Status Body SizeBody Size Genetic TraitsGenetic Traits Presence of ConditionPresence of Condition

ExamplesExamples PregnancyPregnancy Breast feedingBreast feeding IllnessesIllnesses Drug UseDrug Use Exposure of Exposure of

Environmental Environmental ContaminantsContaminants

Malnutrition and Malnutrition and Diseases Diseases

Means poor nutritionMeans poor nutrition Improper, insufficient Improper, insufficient

or over-nutritionor over-nutrition Lack of sufficient Lack of sufficient

nutrients to maintain nutrients to maintain healthy body healthy body functionsfunctions

Lack of calories, Lack of calories, protein, vitamins, or protein, vitamins, or trace mineralstrace minerals

What are some health risks What are some health risks associated with a poor diet?associated with a poor diet?

Cancer Cancer Heart DiseaseHeart Disease ObesityObesity Diabetes & HypoglycemiaDiabetes & Hypoglycemia OsteoporosisOsteoporosis

Diet & CancerDiet & Cancer

To reduce the risk of developing cancer, To reduce the risk of developing cancer, practice the following dietary guidelines:practice the following dietary guidelines: Avoid ObesityAvoid Obesity Eat several servings and a variety of fruits and Eat several servings and a variety of fruits and

vegetables each dayvegetables each day Eat fiber-rich foods, such as whole grain cereals, Eat fiber-rich foods, such as whole grain cereals,

legumes, vegetables and fruitslegumes, vegetables and fruits Limit saturated fat intake Limit saturated fat intake Limit consumption of foods that are smoked or Limit consumption of foods that are smoked or

saltedsalted Do not drink alcohol as a teenagerDo not drink alcohol as a teenager

Diet & Cardiovascular DiseaseDiet & Cardiovascular Disease

Limit saturated fat intake and foods high Limit saturated fat intake and foods high in cholesterolin cholesterol

Increase your intake of foods and drinks Increase your intake of foods and drinks that contain antioxidantsthat contain antioxidants

Limit your intake of sodiumLimit your intake of sodium Body only needs 2,400 mg/dayBody only needs 2,400 mg/day

Diet & ObesityDiet & Obesity

Body weight that is 20 percent or more than desirable Body weight that is 20 percent or more than desirable body weightbody weight

Availability of inexpensive, energy dense, and nutrient Availability of inexpensive, energy dense, and nutrient poor foods has contributed to the rising numbers of poor foods has contributed to the rising numbers of obese children, teenagers and adultsobese children, teenagers and adults

Problems associated with obesity:Problems associated with obesity:1.1. skeletal problemsskeletal problems2.2. increase in heart rate and blood pressureincrease in heart rate and blood pressure3.3. increased risk of developing cardiovascular increased risk of developing cardiovascular

diseases, diabetes, and certain types of cancerdiseases, diabetes, and certain types of cancer

DiabetesDiabetes

Diabetes:Diabetes: a disease a disease in which the body in which the body produces little or no produces little or no insulininsulin

InsulinInsulin: a hormone : a hormone that regulates the that regulates the blood sugar level. blood sugar level.

Type 1Type 1: Insulin : Insulin dependent, usually dependent, usually affects younger peopleaffects younger people

Type 2:Type 2: Non-insulin Non-insulin dependent, usually dependent, usually affects older people, affects older people, treated with diet and treated with diet and exerciseexercise Symptoms: feeling unwell, Symptoms: feeling unwell,

tired, excessive thirst, tired, excessive thirst, frequent urinationfrequent urination

HypoglycemiaHypoglycemia a condition in which the pancreas produces too much a condition in which the pancreas produces too much

insulin, causing the blood sugar level to be lowinsulin, causing the blood sugar level to be low Not from diet & exercise. A person is born with this Not from diet & exercise. A person is born with this

condition (genetic).condition (genetic).

Symptoms: •Double Vision or blurry vision•Fast or pounding heartbeat•Feeling cranky or acting aggressive•Feeling nervous•Headache•Hunger•Shaking or trembling•Sleeping trouble•Sweating•Tingling or numbness of the skin•Tiredness or weakness•Unclear thinking

Diet & OsteoporosisDiet & Osteoporosis OsteoporosisOsteoporosis: : a decrease in the bone a decrease in the bone

densitydensity

Females are 10x more Females are 10x more likely to have severe likely to have severe osteoporosis than are osteoporosis than are menmen

Deficiency in calcium, Deficiency in calcium, increases the risk for increases the risk for osteoporosisosteoporosis

Food Labels WksFood Labels Wks # 5 Page 222# 5 Page 222 “low fat” contain 3 grams

or less of fat per serving

# 8 Page 203-204 & # 8 Page 203-204 &

207207

Sodium = no more than Sodium = no more than 2,400 mg per day 2,400 mg per day (compare (compare with your product type…?)with your product type…?)

Cholesterol:Cholesterol:

Low in < 5% DVLow in < 5% DV

High in > 20% DVHigh in > 20% DV

Journal Article & Journal Article & QuestionQuestion Read the Seventeen article “Secret reasons you’re Read the Seventeen article “Secret reasons you’re

struggling with your weight”.struggling with your weight”. When finished, answer the following questions…When finished, answer the following questions…

What information did the article give you about the What information did the article give you about the following topics? Are any of these relevant to your following topics? Are any of these relevant to your nutrition or life?nutrition or life? Not enough sleepNot enough sleep Skipping breakfastSkipping breakfast Portion sizesPortion sizes Eating while distractedEating while distracted StressStress Liquid caloriesLiquid calories

Nutrition & your healthNutrition & your health

Think of your body as a machineThink of your body as a machine

Lifestyle exerts the strongest overall Lifestyle exerts the strongest overall influence on health and longevityinfluence on health and longevity

Behaviors that constitute our lifestyle: diet, Behaviors that constitute our lifestyle: diet, smoking, illicit drugs, excessive drinking, level of smoking, illicit drugs, excessive drinking, level of physical activity, psychological stress and sleepphysical activity, psychological stress and sleep

WE CAN CONTROL ALL OF THE ABOVEWE CAN CONTROL ALL OF THE ABOVE

Media influences Media influences on our food choiceson our food choices

How does the media influence your How does the media influence your food choices? What types of food choices? What types of advertisements do they use to advertisements do they use to persuade you to buy their products? persuade you to buy their products?

How many logos do you How many logos do you know?know?

1. “I’m _____ it.”1. “I’m _____ it.”2. “Melt in your ____ not in your ______.”2. “Melt in your ____ not in your ______.”3. “Does a ____ ______. ”3. “Does a ____ ______. ”4. “We do ______ right”4. “We do ______ right”5. “Better ______ better pizza”5. “Better ______ better pizza”6. “Think _____ the bun.”6. “Think _____ the bun.”7. “ Kids_________, mother ______.”7. “ Kids_________, mother ______.”8. “Betcha you can’t eat just ____” 8. “Betcha you can’t eat just ____” 9. “Make _____ Yours”9. “Make _____ Yours”10.“Not to heavy, not to lite, its just 10.“Not to heavy, not to lite, its just

______.”______.”

Fill in the ________.Fill in the ________.

1.1. ““I’m I’m LovinLovin’ it” ’ it” -McDonalds-McDonalds

2.2. ““Melt in your Melt in your Mouth Mouth not in your not in your HandHand”” -M and M’s-M and M’s

3.3. ““Does a Does a Body GoodBody Good”” -Milk-Milk

4.4. ““We do We do Chicken Chicken right” right” -KFC -KFC

5.5. ““Better Better Ingredients Ingredients better pizza” better pizza” -Papa Johns -Papa Johns

6.6. ““Think Think Outside Outside the bun” the bun” -Taco Bell-Taco Bell

7.7. “ “ Kids Kids TestedTested, mother , mother ApprovedApproved” ” -KIXX-KIXX

8.8. ““Betcha you can’t eat just Betcha you can’t eat just OneOne” ” -Lays -Lays

9.9. ““Make Make Herr’s Herr’s Yours” Yours” -Herr’s Potato Chips-Herr’s Potato Chips

10.10. ““Not to heavy, not to lite, its just Not to heavy, not to lite, its just RightRight” ” -Kellogg’s-Kellogg’s

Fill in the Fill in the BLANKBLANK