Nutrition

What are some benefits of eating right and healthy?

Grow healthier, can effect your overall health and well-being, make you have more energy, not feel as tried, make you feel in control, less stressed,

Are you on a DIET?

• We all are on DIETS—it’s the food and drink that we regularly choose to eat.

Factors that Affect Our Food Choice

• Geography• Family-Traditions• Cultural Background-Ethnic foods• Convenience• Cost• Advertising• Friends• Personal Taste

Six Types of Nutrients• Carbohydrates—starches and sugars provide energy.• Proteins—Build, repair and maintain body cells and tissues—

muscles. (amino acids—13 proteins are made up of)• Vitamins: needed to help regulate body functions. (A-carrots,

eggs, C-oranges, tomatoes)• Minerals: needed for sturdy bones and teeth, healthy blood.

(iron-meat, dried fruits)• Fats: Source of energy for vital body functions-(Saturated-

meats and dairy and Unsaturated fats-vegetable oils)• Water: The most important nutrient—60% of body—helps

move, lubricate, and helps from overheating.• Fiber:

RDA-Recommended Daily Allowance

• Scientists guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat.

• Nutrition Labels-Show serving size, nutrients, fat, and fiber and sugar in the carbo.

• Nutrient needs change throughout your life—these 4 factors affect your needs:

• Age, Body size, General Health and Exercise.

Dietary Guidelines• Choose foods that provide lots of vitamins and minerals • Maintain a healthy weight • Engage in regular exercise • Choose healthy foods within each group • Limit how much fat you eat to 20-35% of calories • Choose carbohydrates with fiber, and without added sugar • Consume less than 1 teaspoon of salt per day • Do not drink alcohol • Prepare foods safely

My Pyramid

• 2005 the USDA updated the 1992 Food Guide Pyramid. The new version is, quite hiply, known as MyPyramid.) There are a few major (and some subtle, but crucial) updates to the beloved pyramid:

Food Groups- http://www.mypyramid.gov/pyramid/index.html

Healthy Snacks From Each Group

Grains, Vegetables, Fruits, Oils, Meat/Bean, Milk

• 100% juice Baked potato Raisins or prunes Salad Baby carrots

• Fruit on cereal Salads Vegetable strips Cooked greens Celery stic

• Apples on the go Banana Pear Vegetable stir fry Melon • Dates Peach Orange Steamed vegetables Grapes • Grapefruit Vegetable Soup Applesauce Strawberries and

pineapple for dessert Strawberries • Fruit w/lowfat yogurt Dried fruit

Too Many of some Ingredients are harmful in large amounts.

• Sugar• Caffeine-make your heart beat faster• Cholesterol-fatty wax-like substance.• Hidden Fats• Fiber• Salt (Sodium)

• Empty Calories• Foods that provide lots of calories, but not many nutrients. For

example, soda is high in calories, but you aren’t getting vitamins and minerals with those calories, so they are called “empty calories”

Factors that determine a persons desired weight

• Sex, Height and body frame. (BMI)• Boys: boys-bmi• Girls: girls-bmi

• Dr. Office• Body Fat %--underwater weighing, or calculate

it based on measurements.

• BMI (Body Mass Index• An index of body composition based on your HEIGHT and WEIGHT• BMI = weight (lbs) ÷ height (in) ÷ height (in) x 703

• Obesity• Having a BMI of greater than 30 kg/m2• Classifying BMI• Adults are categorized by their BMI• <20 Underweight• 20-24.9 Healthy Weight• 25-29.9 Overweight• 30+ Obese

• Adolescents are categorized by their percentile• <5th Underweight• 5th—85th Healthy Weight• 85th—95th Overweight• >95th Obese

• BMI Percentile Charts () http://www.nhlbisupport.com/bmi/bmicalc.htm

BMI Classification of Ideal Weight

Causes, Risks, Prevalence of Obesity• Causes of Obesity• Diet• Sedentary lifestyle• Genetics• Risks of Obesity• Heart Disease• Cancer• Type II Diabetes• Arthritis• Sleep Apnea• Depression• Gall Stones• How Dangerous is Obesity?• With a BMI of 32, your risk of dying at any time doubles• Obesity on average shortens your life by 6-7 years• Severe obesity on average shortens your life by 20 years• Prevalence of Obesity• 32% of Americans are obese• The obesity rate has doubled since 1980• Obesity is possibly the leading preventable cause of death in America• Childhood Obesity• 16-20% of kids in the US are obese• Kids in rural areas are MORE likely to be obese• Childhood obesity has dangerous long- and short-term health consequences

Over weight vs. Obese

• Overweight—more than the desired weight for sex, height, and frame size.

• Obese—having too much body fat. Weigh at least 20 % more than their desired weight.

• Harmful effects: stress on bones and muscles, heart has to work harder to make blood circulate, more difficult to exercise so weight gain continues.

Elements of Successful Weight-loss Diets

• Calories—a unit of heat—measure the energy--• Count calories—keep a list of food eaten.• Exercise—at least 30-60 minutes a day.• Set Goals• Change poor eating habits• Eat healthy snacks throughout the day. • Only weigh yourself once a week at the same time of day.• Focus on your progress• Drink a cupful of water before you eat. You get full faster.• Don’t reward yourself with food or become discouraged if you have a

setback.• Don’t skip meals or do the fad diets out there.

Factors For Obesity

Lots of Factors are Being BlamedVideo gamesCultural changesHigher consumption of junk foodRemoving PE from schoolsThe internetFewer sit-down meals with the familyCable and satellite TVPovertyPublic transportationMore families owning multiple carsObese parents making it easier for their kids to be obeseTeenage dieting fads and eating disorders

Eating Disorders• Anorexia Nervosa—self-starvation can lead to

malnutrition—no nutrients to grow/function—acids in stomach damage teeth/mouth, damage heart

• Bulimia-repeatedly eat large amounts then barf it up or take laxatives to excrete out. Damage kidneys, dehydration, malnutrition, stomach enlarge.

• Over eating—leads to Obesity. Your stomach is stretched out. Can led to obesity.

• Obesity—Strains heart/lungs, exercise less, increased health risks—self-esteem and or psychological and social problems.

Fears That Cause These Eating Disorders

• No one will like them if they are not skinny.• They won’t be popular• They have a fear of becoming OBESE.• They see themselves as being fat.

Ways to help with a disorder

• Nutritionist• Tell an Adult (school nurse, counselor, parent)• Professional (Psychologist)• Join Support Group