1. Nutrition

2. Last Night’s Dinner
By yourself, draw what you ate for dinner last night.
If you did not eat dinner last night, draw what you ate for lunch.
Also draw what you had to drink.

3. Nutrition Definition
the sum total of the processes involved in the taking in and the utilization of food substances by which growth, repair and maintenance of the body are accomplished.
It involves ingestion, digestion, absorption and assimilation. Nutrients are stored by the body in various forms and drawn upon when the food intake is not sufficient.

4. Key Terms
Nutrients – Substances in food needed to support life functions
Calorie - a measurement of heat; a quantity of food capable of producing such an amount of energy.
Portion - an amount of food served for one person; serving; helping
Obese – extremely overweight
Overweight - weighing in excess of the normal for one's age, height, and build

5. Key Terms Cont…
Food Pyramid - A pyramid-shaped diagram representing a set of dietary guidelines for humans, typically based on a recommended number of servings from each of several food groups
Food Groups
Grains, Vegetables, Fruits, Oils, Milk/Dairy,
And Meat & Beans.

6. Calorie Breakdown Carbohydrate = 4 calories per gram
Only food used in brain
Made up of simple sugars (glucose, sucrose)
Protein = 4 calories per gram
Made of amino acids
help build and preserve muscle
Milk & meat
Lipids (fat) = 9 calories per gram
Organic compounds that don’t dissolve in H20
Source of supplied energy and insulation for organs

7. Cholesterol Produced by the liver
Used to build cell membranes, brain, and other nervous tissue
Perfect level – below 200mg/dl
Boarder line high risk –
High risk – 240 and higher (doubles the chance of heart disease)

8. Food Pyramid

9. Meals Should take in between 1,800 and 2,600 calories a day
Grains – 6oz a day, Vegetables – 2 ½ cups a day, Fruits – 1 ½ cups a day, Milk – 3 cups a day, Meat & Beans – 5 oz every day.
Numbers above are based on a 1,800 calorie diet

10. Why you eat what you eat Factors Economic - $
Personal – Parents, allergies, looks, smell, & taste
Lifestyle

11. Food Label Activity Turn in your packet to the Food Label Activity
Follow the directions on the worksheet to help compare two food labels
Determine which food label is more health for your and why?
Discuss with the class your answers on the worksheet.

12. Importance of Breakfast
Most important meal of the day!
Missing breakfast can affect concentration, ability to learn, slow down metabolism, and overall health.
Perform better on SOL test and have fewer behavior problems (less irritated)
More energy!

13. How you should eat Breakfast – Biggest Meal of the Day
Lunch – Main Meal of the day (use to be called dinner)
Supper / Dinner – Light Meal
Purpose – to have enough energy to work or go to school throughout the day!

14. How most of us eat
Breakfast – small meal. Most don’t eat breakfast at all
Lunch – Light meal. Some don’t eat it at all.
Dinner – BIGGEST MEAL OF THE DAY!
Results – low level of energy throughout the day and weight gain at night due to inactivity.

15. Obesity/Overweight
Globally, there are more than 1 billion overweight adults, at least 300 million of them obese
In the United States
34% of people 20 and over are obese
34% of people 20 and over are overweight, but not obese
18% of people ages 12 – 19 are obese
20% of people ages 6 – 12 are obese
10% of people ages 2 -5 are obese

16. Being Overweight or Obese Leads to……
Type 2 Diabetes – not born with
Heart Problems
Immobility
Trouble Breathing
Decrease in metabolism
High Blood Pressure
High Cholesterol

17. Tips for Positive Weight Gain
Never Skip Meals – may need to eat when you are not hungry ~ 5-7 meals/snacks
Increase lean protein and whole grains
Get on a daily strength training program
Drink Low fat milk or low fat chocolate milk after you work out for recovery.

18. How to increase calories for positive weight gain
Eat peanut butter
Quick, Easy, Snacks: Trail mix, nuts.
Drink Fruit Juice (calcium fortified OJ)
Increase portion size of lean proteins and whole grains.
Increase Fruit Intake to at least 3-5 per day.

19. Tips to Lose Weight & Save Muscle
You need to burn more calories than you take in. There are 3500 calories in 1lb of fat.
If you cut out calories a day you can lose 1-2 pounds every two weeks.
You can calculate about how many calories you should eat a day by…
Body weight X 12 calories / lb = Calories/Day

20. Tips to Lose Weight & Save Muscle Cont…
Avoid drinking your calories
No sodas!
Don’t skip meals so your metabolism is constantly working.
Eat smaller portions and don’t overeat
Avoid the Clean Plate Syndrome
Eat more slowly
Avoid eating after 8pm
Write down everything you eat or drink, this can help you be more conscious of what your eating!

21. In a nut shell Gain Weight – eat more calories than you burn in a day.
Maintain Weight – burn the exact amount of calories that you take in a day.
Lose Weight – burn more calories than you take in.

22. Diet Activity Read the Article in your packet “Fad Diet Review”
On a sheet of paper write about what diet interested you the most and why
State if you would ever try this or recommend it to someone else and why?
Get with a partner and discuss your response.
Did your view change after talking with your partner?

23. Eating Disorders
Under Nutrition
Anorexia Nervosa
Bulimia Nervosa

24. Under Nutrition
A person not obtaining enough nutrients, could even be enough calories, but not what the body needs
Can lead to sickness
Ketosis: when the good calories are gone and the body burns the emergency fat reserves. This can lead to poor growth and affects the ability to learn.

25. Anorexia Nervosa Loss of appetite
Fear of being fat so they ignore the urge to eat
Vomit or laxatives
Can cause death when there is a lack of potassium in the blood, leads to irregular heart beat.
Happens mostly to teens your age
Signs: compulsive, perfectionist, care what other people think & very competitive.

26. Bulimia Nervosa Reoccurring periods of binge eating
Take in 20,000 calories
Vomit or use of laxatives or fasting
Leads to: tooth decay, rupture of the esophagus, death due to an electrolyte imbalance.