Nutrition Nutrition

Last Night’s DinnerLast Night’s Dinner

By yourself, draw what you ate for By yourself, draw what you ate for dinner last night. dinner last night.

If you did not eat dinner last night, If you did not eat dinner last night, draw what you ate for lunch.draw what you ate for lunch.

Also draw what you had to drink.Also draw what you had to drink.

Nutrition DefinitionNutrition Definition

the sum total of the processes the sum total of the processes involved in the taking in and the involved in the taking in and the utilization of food substances by which utilization of food substances by which growth, repair and maintenance of the growth, repair and maintenance of the body are accomplished. body are accomplished.

It involves ingestion, digestion, It involves ingestion, digestion, absorption and assimilation. Nutrients absorption and assimilation. Nutrients are stored by the body in various are stored by the body in various forms and drawn upon when the food forms and drawn upon when the food intake is not sufficient. intake is not sufficient.

Key Terms Key Terms

Nutrients – Substances in food needed to Nutrients – Substances in food needed to support life functionssupport life functions

Calorie - a measurement of heat; a quantity of Calorie - a measurement of heat; a quantity of food capable of producing such an amount of food capable of producing such an amount of energy. energy.

Portion - an amount of food served for one Portion - an amount of food served for one person; serving; helping person; serving; helping

Obese – extremely overweightObese – extremely overweight Overweight - weighing in excess of the normal Overweight - weighing in excess of the normal

for one's age, height, and build for one's age, height, and build

Key Terms Cont…Key Terms Cont…

Food Pyramid - A pyramid-shaped Food Pyramid - A pyramid-shaped diagram representing a set of dietary diagram representing a set of dietary guidelines for humans, typically based guidelines for humans, typically based on a recommended number of servings on a recommended number of servings from each of several food groups from each of several food groups

Food GroupsFood Groups Grains, Vegetables, Fruits, Oils, Milk/Dairy, Grains, Vegetables, Fruits, Oils, Milk/Dairy,

And Meat & Beans. And Meat & Beans.

Calorie BreakdownCalorie Breakdown

Carbohydrate = 4 calories per gramCarbohydrate = 4 calories per gram Only food used in brainOnly food used in brain Made up of simple sugars (glucose, sucrose)Made up of simple sugars (glucose, sucrose)

Protein = 4 calories per gram Protein = 4 calories per gram Made of amino acidsMade of amino acids help build and preserve musclehelp build and preserve muscle Milk & meatMilk & meat

Lipids (fat) = 9 calories per gramLipids (fat) = 9 calories per gram Organic compounds that don’t dissolve in H20Organic compounds that don’t dissolve in H20 Source of supplied energy and insulation for Source of supplied energy and insulation for

organs organs

Cholesterol Cholesterol

Produced by the liver Produced by the liver Used to build cell membranes, brain, Used to build cell membranes, brain,

and other nervous tissueand other nervous tissue Perfect level – below 200mg/dlPerfect level – below 200mg/dl Boarder line high risk – 200-239 Boarder line high risk – 200-239 High risk – 240 and higher (doubles High risk – 240 and higher (doubles

the chance of heart disease)the chance of heart disease)

Food PyramidFood Pyramid

MealsMeals

Should take in between 1,800 and 2,600 Should take in between 1,800 and 2,600 calories a daycalories a day

Grains – 6oz a day, Vegetables – 2 ½ Grains – 6oz a day, Vegetables – 2 ½ cups a day, Fruits – 1 ½ cups a day, Milk – cups a day, Fruits – 1 ½ cups a day, Milk – 3 cups a day, Meat & Beans – 5 oz every 3 cups a day, Meat & Beans – 5 oz every day.day. Numbers above are based on a 1,800 calorie Numbers above are based on a 1,800 calorie

dietdiet

Why you eat what you eatWhy you eat what you eat

FactorsFactors Economic - $Economic - $ Personal – Parents, allergies, looks, Personal – Parents, allergies, looks,

smell, & tastesmell, & taste Lifestyle Lifestyle

Food Label ActivityFood Label Activity

Turn in your packet to the Food Label Turn in your packet to the Food Label ActivityActivity

Follow the directions on the worksheet Follow the directions on the worksheet to help compare two food labelsto help compare two food labels

Determine which food label is more Determine which food label is more health for your and why?health for your and why?

Discuss with the class your answers Discuss with the class your answers on the worksheet.on the worksheet.

Importance of BreakfastImportance of Breakfast

Most important meal of the day!Most important meal of the day! Missing breakfast can affect Missing breakfast can affect

concentration, ability to learn, slow concentration, ability to learn, slow down metabolism, and overall health. down metabolism, and overall health.

Perform better on SOL test and have Perform better on SOL test and have fewer behavior problems (less fewer behavior problems (less irritated)irritated)

More energy!More energy!

How you should eatHow you should eat

Breakfast – Biggest Meal of the DayBreakfast – Biggest Meal of the Day Lunch – Main Meal of the day (use to Lunch – Main Meal of the day (use to

be called dinner)be called dinner) Supper / Dinner – Light Meal Supper / Dinner – Light Meal

Purpose – to have enough energy to Purpose – to have enough energy to work or go to school throughout the work or go to school throughout the day!day!

How most of us eatHow most of us eat

Breakfast – small meal. Most don’t eat Breakfast – small meal. Most don’t eat breakfast at allbreakfast at all

Lunch – Light meal. Some don’t eat it Lunch – Light meal. Some don’t eat it at all.at all.

Dinner – BIGGEST MEAL OF THE DAY! Dinner – BIGGEST MEAL OF THE DAY!

Results – low level of energy Results – low level of energy throughout the day and weight gain at throughout the day and weight gain at night due to inactivity. night due to inactivity.

Obesity/OverweightObesity/Overweight

Globally, there are more than 1 billion Globally, there are more than 1 billion overweight adults, at least 300 million of overweight adults, at least 300 million of them obese them obese

In the United StatesIn the United States 34% of people 20 and over are obese34% of people 20 and over are obese 34% of people 20 and over are 34% of people 20 and over are

overweight, but not obeseoverweight, but not obese 18% of people ages 12 – 19 are obese18% of people ages 12 – 19 are obese 20% of people ages 6 – 12 are obese20% of people ages 6 – 12 are obese 10% of people ages 2 -5 are obese10% of people ages 2 -5 are obese

Being Overweight or Obese Leads Being Overweight or Obese Leads to……to……

Type 2 Diabetes – not born withType 2 Diabetes – not born with Heart ProblemsHeart Problems Immobility Immobility Trouble BreathingTrouble Breathing Decrease in metabolismDecrease in metabolism High Blood PressureHigh Blood Pressure High CholesterolHigh Cholesterol

Tips for Positive Weight GainTips for Positive Weight Gain

Never Skip Meals – may need to eat Never Skip Meals – may need to eat when you are not hungry ~ 5-7 when you are not hungry ~ 5-7 meals/snacksmeals/snacks

Increase lean protein and whole grainsIncrease lean protein and whole grains Get on a daily strength training programGet on a daily strength training program Drink Low fat milk or low fat chocolate Drink Low fat milk or low fat chocolate

milk after you work out for recovery. milk after you work out for recovery.

How to increase calories for How to increase calories for positive weight gainpositive weight gain

Eat peanut butterEat peanut butter Quick, Easy, Snacks: Trail mix, nuts.Quick, Easy, Snacks: Trail mix, nuts. Drink Fruit Juice (calcium fortified OJ)Drink Fruit Juice (calcium fortified OJ) Increase portion size of lean proteins Increase portion size of lean proteins

and whole grains.and whole grains. Increase Fruit Intake to at least 3-5 Increase Fruit Intake to at least 3-5

per day.per day.

Tips to Lose Weight & Save MuscleTips to Lose Weight & Save Muscle

You need to burn more calories than you You need to burn more calories than you take in. There are 3500 calories in 1lb of take in. There are 3500 calories in 1lb of fat. fat.

If you cut out 250-300 calories a day you If you cut out 250-300 calories a day you can lose 1-2 pounds every two weeks.can lose 1-2 pounds every two weeks.

You can calculate about how many calories You can calculate about how many calories you should eat a day by…you should eat a day by… Body weight X 12 calories / lb = Calories/Day Body weight X 12 calories / lb = Calories/Day

Tips to Lose Weight & Save Muscle Tips to Lose Weight & Save Muscle Cont…Cont…

Avoid drinking your caloriesAvoid drinking your calories No sodas!No sodas!

Don’t skip meals so your metabolism is Don’t skip meals so your metabolism is constantly working.constantly working.

Eat smaller portions and don’t overeatEat smaller portions and don’t overeat Avoid the Clean Plate SyndromeAvoid the Clean Plate Syndrome Eat more slowlyEat more slowly Avoid eating after 8pmAvoid eating after 8pm Write down everything you eat or drink, this Write down everything you eat or drink, this

can help you be more conscious of what can help you be more conscious of what your eating!your eating!

In a nut shellIn a nut shell

Gain Weight – eat more calories than Gain Weight – eat more calories than you burn in a day.you burn in a day.

Maintain Weight – burn the exact Maintain Weight – burn the exact amount of calories that you take in a amount of calories that you take in a day.day.

Lose Weight – burn more calories Lose Weight – burn more calories than you take in. than you take in.

Diet ActivityDiet Activity

Read the Article in your packet “Fad Diet Read the Article in your packet “Fad Diet Review”Review”

On a sheet of paper write about what diet On a sheet of paper write about what diet interested you the most and whyinterested you the most and why

State if you would ever try this or State if you would ever try this or recommend it to someone else and why?recommend it to someone else and why?

Get with a partner and discuss your Get with a partner and discuss your response.response.

Did your view change after talking with Did your view change after talking with your partner?your partner?

Eating DisordersEating Disorders

Under Nutrition Under Nutrition Anorexia NervosaAnorexia Nervosa Bulimia NervosaBulimia Nervosa

Under NutritionUnder Nutrition

A person not obtaining enough A person not obtaining enough nutrients, could even be enough nutrients, could even be enough calories, but not what the body needscalories, but not what the body needs

Can lead to sicknessCan lead to sickness Ketosis: when the good calories are Ketosis: when the good calories are

gone and the body burns the gone and the body burns the emergency fat reserves. This can lead emergency fat reserves. This can lead to poor growth and affects the ability to poor growth and affects the ability to learn.to learn.

Anorexia NervosaAnorexia Nervosa

Loss of appetiteLoss of appetite Fear of being fat so they ignore the urge to Fear of being fat so they ignore the urge to

eateat Vomit or laxativesVomit or laxatives Can cause death when there is a lack of Can cause death when there is a lack of

potassium in the blood, leads to irregular potassium in the blood, leads to irregular heart beat.heart beat.

Happens mostly to teens your ageHappens mostly to teens your age Signs: compulsive, perfectionist, care what Signs: compulsive, perfectionist, care what

other people think & very competitive. other people think & very competitive.

Bulimia NervosaBulimia Nervosa

Reoccurring periods of binge eating Reoccurring periods of binge eating Take in 20,000 caloriesTake in 20,000 calories Vomit or use of laxatives or fastingVomit or use of laxatives or fasting

Leads to: tooth decay, rupture of the Leads to: tooth decay, rupture of the esophagus, death due to an esophagus, death due to an electrolyte imbalance.electrolyte imbalance.