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Chapter 8
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Nutrition and Your Health Nutrition Study of how our bodies use the food we eat to maintain our health Energy Good Food & Portion Sizes Overweight Excess Body Fat Obesity Weighing more than 20% above your recommended weight range Increases risk of diseases and disorders
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Childhood Obesity Statistics In 2012, more than 1/3 of children & adolescents were overweight or obese 70% of obese youth had at least 1 risk factor for cardiovascular disease Children & adolescents who are obese are at greater risk for pre diabetes, bone, and joint problems Children & adolescents who are obese will more likely be obese as adults
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Nutrients & Food Nutrients Substances in food that your body needs to function properly Keep body healthy Energy Food you eat
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Using Food for Energy Digestion Process of breaking down food into a form your body can use Journey of Food Mouth ( Chewing) Stomach ( Mixed with acids) Small Intestine ( broken into nutrients ; blood)
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What is a Diet? Diet Pattern of eating that includes what a person eats, how much a person eats, and how often a person eats Describes how a person eats every day
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Influences on Food Choices Personal Choice Cost Family Traditions Common in the area Convenience Friends
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Food & Feelings Eat when not hungry Nervous ; Upset Happy; Excited Social Gatherings
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How Your Body Uses Nutrients Foods More than one nutrient Different foods contain the same nutrients Energy Comes from nutrients Growth Maintenance Repair
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Energy from Food Calories Amount of energy your body gets from a food is measured in units Metabolism Process of converting the energy in food into energy your body can use
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6 Essential Nutrients 1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water
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Carbohydrates Main source of energy Chemical composed of one or more simple sugars ( 1 grams = 4 calories) 2 Basic Types : Simple Carbohydrates Complex Carbohydrates
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Simple Carbohydrates Sugars such as table sugar, honey, and sugar found in fresh fruit Easy for the body to digest Gives body quick energy
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Amount of Sugar in Your Drink Poster
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Complex Carbohydrates Starches that are made of sugar molecules that are linked together Broken down Feel full for a longer period of time Examples: Pasta Rice Potatoes Fiber ( healthy part of a balanced diet) Brown Rice Oatmeal Whole Wheat Bread
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Fats Energy storage nutrients that help the body store vitamins Needed in small amounts High amount of fats Weight Gain Heart Disease Examples: Butter, Vegetable Oil, margarine 1 gram = 9 calories
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Fast Food Crisco Activity How much fat do you think is in your fast food?
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Proteins “ Building Blocks of the Body” Nutrients that build and repair tissues & cells One gram = 4 calories Animal sources Meat, Poultry, Eggs, Milk, Cheese Vegetable Sources Beans, Nuts, Tofu
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Vitamins Keep body healthy Organic compounds that control several body functions Small amount Vegetables, fruits, nuts, & dairy Body will not function properly without these Scurvy [ tooth loss] ( Vitamin C) Night Blindness ( Vitamin A)
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Minerals Elements that are essential for good health Examples: Calcium / Phosphorus Iron Sodium/ Potassium Zinc Iodine Small Amounts
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Good Sources of Some Important Vitamins & Minerals NameWhat It Does for your Body Where you can get it Vitamin AHealthy Hair/ SkinCarrots, sweet potatoes, squash Vitamin CFight germs that cause illness Orange juice, broccoli, papaya Vitamin B – 12Concentration, memory, and balance Fish, milk, eggs, meat, poultry CalciumHealthy, strong bones and teeth Milk, cheese, yogurt, and sardines IronHealthy blood; prevents fatigue Tofu, spinach, black-eyed peas, red meat
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Water Cannot survive a few days without it 70 % of Body Carry nutrients and waste products throughout your body Regulate body temperature Cells Joints
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Dehydration Your body will not function properly Dry out May lead to: Fainting Extreme cases – Death 8 – 10 glasses per day More if exercising/ playing sports Foods are good sources of water Milk, fruits, veggies, soups, stews, salads, juices
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Dietary Guidelines Healthy/ unhealthy eating habits Dietary Guidelines for Americans Set of suggestions developed by nutrition scientists and public health agencies Choose healthy nutritious foods Stay fit Limit substances that increase disease risk
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My Plate
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My Menu Project
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Nutrition Label Label found on the outside packages of food and states the number of servings, calories, and nutrients Food Choices
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Ingredients
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Nutrition Label Group Review On your half sheet of paper, your group will break down your nutrition label. You need to write down the important points of a label : Serving Size Calories Bad Nutrients Good Nutrients
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What is a Serving Size? Standard amount of food that allows different foods to be compared with one another
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Portions vs. Exercise with M & Ms
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Mirror Mirror Off the Wall Draw a picture of yourself Write 5 things that you like about your body Write 1 thing that you do not like
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Body Image How you feel about and see your body Changes Positive Attitude Comparing Yourself
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Body Image & Self Esteem Self Esteem How much you value, respect, and feel confident about your self Negative Body Image Positive Body Image Body Image vs. Self Esteem
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Influences on Body Image Family & Friends Teachers & Coaches Media List celebrities with the ideal body and why? https://www.youtube.com/watch?v=L3D0jMIOK_c https://www.youtube.com/watch?v=L3D0jMIOK_c Positive / Negative Effects
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Building a Healthy Body Image “I “ Statements Tells people directly what bothers you about their behavior I feel …. When you …. Because …. Positive Self Talk A way of encouraging yourself by saying positive statements to yourself
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“I” Statement Scenarios 1. Your always late picking me up 2. You shouldn’t wear that outfit. I’ve told you before its not very flattering. 3. Your never going to graduate if you keep failing tests like that 4. How could you be so dumb to forget that we were already busy that night 5. You should have known better than to do something that stupid.
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Music Lyrics & Body Image Analyze the song lyrics and answer how it relates to body image. Give specific examples Songs: I am – Hillary Duff Beautiful – Christina Aguilera Unpretty – TLC Born This Way – Lady Gaga Perfect – Pink 32 Flavors – Ani Defranco
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Eating Disorders Unhealthy eating behaviors Eating certain foods Skipping meals Eating large amounts of food at one time Learning Growth Overall health
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Why Teens Develop Unhealthy Eating Behaviors Low Self Esteem Fear of becoming overweight Poor skills with coping stress Unhealthy Body Image Pressure from friends or family to be thin Feelings of Helplessness
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Over exercising Exercises more intensely and for a longer period of time than is necessary for good health Body Size & Weight Unhealthy body image Low Self Esteem Ashamed Injuries Extreme tiredness, hopelessness, moody, & affects relationships
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What are Eating Disorders Disease that involves an unhealthy concern with one’s body weight and shape Emotional factors Depression, low self esteem, physical / sexual abuse Boys & girls Symptoms Talking about weight, bodies, or food Lose a lot of weight in a short period of time
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Anorexia Nervosa 1 in 100 teen girls Eating disorder that involves self – starvation, unhealthy body image, & extreme weight loss Fear of being fat & gaining weight Feel fat/ overweight Perfectionists
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Anorexia Nervosa Foods low in calories & fat Plays with food Layers of clothing
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Symptoms of Anorexia Nervosa Dry, dull hair and hair loss Dry Skin Brittle nails Large weight loss over a short period of time Abdominal pain Growth of fine body hair Cold Faint; light headed
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Anorexia Nervosa Celebrities
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Anorexia Nervosa Medical help Long term problems Stomach Kidneys Bowels Heart Death https://www.youtube.com/watch?v=sz-nPMTXduo
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Bulimia Nervosa Eat disorder in which a person eats a large amount of food and then tries to remove the food from his or her body Binging Eat a large amount of food in a short period of time Triggered by : Depression Anger Boredom
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Feelings of Shame Purging Throwing Up Laxatives Diurectics ( urinate) Overexercise
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Cycle of Binging & Purging Hurts Body Functions Acid Teeth Gums Throat Cheeks Jaw
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Warning Signs of Bulimia Spend a lot of time thinking about food Steal food Take trips to the bathroom immediately after eating Make themselves throw up after eating Hide food in strange places Exercise Excessively *** May be treated by a doctor **
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Celebrities with Bulimia
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Binge Eating Disorder Disease in which a person cannot control how much he/ she eats Emotional Problems Do not try to purge Eat large amounts of food very quickly Junk Food Have problems controlling weight; Health Issues Obese Overweight
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Giving Help for Eating Disorders Talk to friend Calm and caring way Encourage your friend to get professional help Adult, Teacher, Counselor, School Nurse May be upset May be saving a life
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Getting Help for Eating Disorders Not able to recover without professional help 1. Find an adult you trust Parent or another adult 2. Find a time Privately 3. Sit down, and tell the person your concerns I need your help. I am afraid I have an eating disorder. Once I start eating, I can’t stop. I’m not even hungry when I eat.
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Professional Help Without 20% of people with eating disorders die With 60% of people who have eating disorders recover 20% of people who have eating disorders make partial recoveries 20% of people who have eating disorders do not improve
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Healthy Weight Healthy Weight Range Estimate of how much you should weight depending on your height and body frame Factors?
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Body Mass Index (BMI) Mathematical formula that uses height and weight to evaluate body composition Calculating BMI BMI = weight in pounds x 704.3 / height in inches squared Is it Accurate? Does not account for frame size Fit & athletic may be overweight
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Keeping a Healthy Energy Balance Energy Balance Eat more Food Body uses for daily activities Gain weight Same amount of food Physical activity Maintain weight Body needs more energy Food Lose weight
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Fad Diets Diets that promise you quick weight loss with little effort Special products Pills Shakes Avoid certain foods Sugar Weight gain / loss Time Harm health
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