1. 1 Nutrition & Your Health

2. 2 Bell Ringer Question #1 Notebook, pg 47: 5min  List six of the foods you eat most often for meals or snacks. Then describe why you eat each of these foods. Why do you choose these foods? For health benefits, taste, appearance or convenience.

3. 3 Nutrition  Definition of Nutrition:  The process by which the body takes in and uses food.  Nutrition is one of the most important factors in keeping a healthy long living body.

4. 4 3 Keys to Healthy Nutrition  Pay attention to what you eat.  How much you eat.  When you eat it. (Timing of food) * If you can control these three things your eating habits are off to a great start!

5. 5 Healthy Nutrition Definition of Calories:  A measure of energy in food & in our body.  3,500 calories=1lb of Fat  1,500 calories=1lb of Muscle

6. 6 Healthy Nutrition Definition of Hunger:  An unlearned, inborn response which is a natural physical drive that protects you from starvation. Definition of Appetite:  Is a desire, rather than need, to eat.

7. 7 Daily Review:  Definition of Nutrition -process by which the body takes in and uses food.  3 Keys to Nutrition 1. Pay attention to what you eat. 2. How much you eat. 3. When you eat it  What is a calorie? 1lb of Fat, Muscle? - A measure of energy in food & in our body. -Fat=3,500 cal, Muscle=1,500 cal  What is the difference between hunger and appetite? -Hunger is need, appetite is want

8. 8 Bell Ringer Question #2 Notebook, pg 48: 5min  What happens when you eat food? Do you gain weight very easily, maintain your weight or can you eat everything in sight and never gain a pound? Which one are you? Why do you think your body reacts this way, when you eat food? What can you do to change this?

9. 9Metabolism  Definition of Metabolism:  The total amount of calories burned in the body to sustain life.  You can also think of it as- energy that your body uses to stay alive.

10. 10 Metabolism Factors That Affect Metabolism- There are many different things that can cause the metabolism to speed up or slow down. 1. Age- as one get older metabolism slows down. 2. Body type- those with more lean muscle mass have a higher metabolism.

11. 11 Metabolism  3. Fasting or starvation- lowers the metabolism.  4. Exercise- the more physical activity you do the higher your metabolism is.  5. 5-6 small meals a day- increases your metabolism.

12. 12 Metabolism “The Automobile Example”

13. 13 Metabolism “Body Types” EctomorphMesomorph Endomorph

14. 14 Daily Review  What does Metabolism do? -Burns calories in our body  What 5 factors affect your Metabolism -Age, Body Type, Starvation, Exercise, & # of Meals.  What are the 3 Body Types -Ectomorph, Mesomorph, Endomorph  What are the 3 Keys to Nutrition?  What is the definition of a Calorie?

15. 15 ARTICLE/KWL “ WHY DIETING DOES NOT WORK” THE STARVATION REPSONSE

16. 16 Bell Ringer Question #3 Notebook, pg 48: 5min  What is your idea of a healthy meal? Describe a nutritious meal that you would enjoy. Then list why the meal is healthy.

17. 17 6 Essential Nutrients  1. Carbohydrates.  2. Protein.  3. Fat.  4. Vitamins  5. Minerals  6. Water

18. 18 Carbohydrates  Definition- the starches and sugars present in food.  Carbs are the preferred source of energy, which means the body will try and use this nutrient first to produce energy.

19. 19 Carbohydrates  Carbs provide 4 calories per gram.  Ex. If an apple has 15g of carbs then it has 60 calories from carbohydrates.  Depending on their make up- Carbohydrates are classified as either Simple or Complex.

20. 20 Simple Carbohydrates  This is a type of sugar that is added to many food products like: pop, candy, cookies, cake, doughnuts, and any kind of snack food.  These are the carbohydrates that we do not want to eat too much off!!!

21. 21 Complex Carbohydrates  Found in whole grains, seeds, nuts, beans and potatoes.  The body must break down complex carbohydrates into simple carbohydrates before it can use them for energy.  These are the Carbohydrates that we Do Want to eat, they are very healthy for us!!!

22. 22 Carbohydrates  Drawing of:  Make Up Of Simple & Complex Carbohydrates.

23. 23Carbohydrates  Role of Carbohydrates:  Your body converts all carbohydrates to Glucose (which is a simple sugar that is the body’s main source of energy).  Glucose that is not used right away is stored in the liver & muscles as Glycogen.  When more energy is needed Glycogen is converted back to Glucose.

24. 24Carbohydrates  Role of Carbohydrates:  It is possible to eat more carbohydrates than you need or you can store.  When this happens your body converts and stores the excess carbohydrates as body fat.

25. 25 Carbohydrates  Demonstration “CHO, its use and storage in the body”  Glucose Glyocgen Fat

26. 26 Daily Review  How many calories are in 1 gram of Carbs? 4cal/g  What’s the difference between simple & complex carbs? complex carbs are better for you because they provide sustained, long-lasting energy  What does the body convert carbs into? Glucose  If you do not burn the glucose, what does it convert to and where is it stored? Glycogen, liver and muscles  Can glycogen be converted back to glucose and burned? Yes  If the glycogen is not burned, what is it convert to and stored as? Fat  What’s the definition of a calorie?  What does metabolism do?  What body type has a high % bodyfat and finds it hard to lose weight? Endomorph  How many calories in 1lb of Fat 3500 cal

27. 27 ARTICLE/KWL “HIGH FIBER”

28. 28 Bell Ringer Question #4 Notebook, pg 51: 5min  Name 5 simple carbohydrates & 5 complex carbohydrates. Then explain the difference between the two.

29. 29Fiber  Fiber??? That sounds boring…isn’t that what old people eat?  Actually…Fiber is Extremely Important!  It can help a person with constipation, it will also reduce your risk of heart disease and can help a person control their diabetes.

30. 30Fiber  Fiber is found in many complex carbohydrates.  Such as: whole fruit & vegetables, popcorn, nuts, whole wheat bread, brown rice, whole grain cereal, etc.  You should get at least 25-30 grams of fiber a day.

31. 31 Protein Proteins are essential to building muscle.  Proteins are made up of 20 Amino Acids.  Your body can make 11 Amino Acids.  The other 9 that your body cannot make are called essential amino acids, which you must get from foods that we eat.

32. 32 Protein  Complete Protein:  Contain all 9 essential amino acids.  Comes from an animal source.

33. 33 Protein  Incomplete Protein:  Lack 1 or more of the essential amino acids.  Come from foods of non animal origin.

34. 34 Protein  Eating a combination of incomplete proteins, for ex. Rice & Beans = a complete protein!!!

35. 35Protein  Although Protein is not the major source of energy for the body, it does provide 4 calories per gram.  Consuming too much protein or too little can be dangerous to your health.  Ex. Excess body fat, Kidney & Liver Problems.

36. 36 Daily Review  Protein provides ___ cal/g 4  Proteins are made up of? How many? 20 Amino Acids  There are 9 ________ amino acids that the body cannot make, thus you have to eat them. Essential  ________ protein contain all 9 essential amino acids and come from ______ sources Complete/Animal  ________protein lack 1 or more essential amino acids and come from ___-______ sources Incomplete/non-animal (plant)  What are the 3 Keys to Nutrition?  _______ is an unlearned inborn response which is a natural physical drive that protects you from starvation. Hunger  What are ways we can boost or increase our metabolism? Exercise & eat 5-6 small meals/day

37. 37 ARTICLE/KWL “HIGH PROTEIN”

38. 38 Bell Ringer Question #5 Notebook, pg 52: 5 min  You are in charge of making dinner for all your friends, you can make anything you want except there is one catch, one of your friends is a vegetarian. But everyone else loves meat. Explain how you will cook dinner and satisfy everyone. Hint: Don’t forget about complete & incomplete proteins.

39. 39 Fat Fats or Lipids- Are a fatty substance that does not dissolve in water. Fats provide 9 calories per gram.

40. 40 Fat  That’s more than twice the calories of carbs or protein.  We classify fats in two groups:  1. Saturated Fats  2. Unsaturated Fats

41. 41 Saturated Fats  All fats contain hydrogen atoms.  Saturated Fats hold all the hydrogen atoms it can.  Saturated Fats are also solid at room temp.

42. 42 Unsaturated Fats  Unsaturated Fats are missing some hydrogen atoms.  Unsaturated Fats are liquids at room temp.  This fat has been associated with a reduced risk of heart disease.

43. 43 Saturated Fats 1. Beef 2. Pork 3. Egg Yolks 4. Cheese 5. Butter 6. Palm Oil 7. Coconut Oil 8. All Fried Foods

44. 44 Unsaturated Fats 1. Olive Oil 2. Canola Oil 3. Soybean Oil 4. Corn Oil 5. Peanuts/Butter 6. Walnuts 7. Almonds

45. 45 Role Of Fat  Fat has a great amount of stored energy.  It also has other purposes such as:  1. Transports vitamins A,D,E,K in your blood.  2. Improves growth & healthy skin.  3. Adds flavor to food and satisfies hunger.

46. 46 Cholesterol  Although fat does a number of good things for us, it also can hurt us.  Cholesterol-  Is a waxy substance that circulates in our blood. circulates in our blood.  Your body uses only a small amount of it for important amount of it for important functions, the rest is dumped functions, the rest is dumped off to your arteries. off to your arteries.  Which increases the risk of heart disease.

47. 47Cholesterol  Cholesterol Clip- http://www.healthcentral.com/animation/408/13/Hea rt_Attack.html http://www.healthcentral.com/animation/408/13/Hea rt_Attack.html

48. 48 Daily Review  Fat provides __ cal/g 9  Two main types of fats? Saturated and unsaturated  What is the role fat plays in our bodies? 1. A,D,E,K 2. Tissue & Skin 3. Flavor  Two types of Cholesterol HDL=Good, LDL=Bad  Too much bad cholesterol leads to? Heart disease  Candy Bars have what type of carbohydrate? Simple  Chicken is what type of protein? Complete  Olive Oil is what type of fat? Unsaturated (good)  Butter is what type of fat? Saturated (bad)

49. 49 Bell Ringer Question #6 Notebook, pg 54: 5min  Find out how many calories each food item has.  Baked Potato- 46g CHO, 4g P, 5g F.  Chicken Breast- 0g CHO, 32g P, 7g F.  Snickers Bar- 41g CHO, 6g P, 14g F.  Beef Taco- 15g CHO, 19g P, 11g F.  Apple- 13g CHO, 2g P, 0g F.  Pancakes w/Syrup- 78g CHO, 8g P, 12g F.

50. 50 Vitamins  Vitamins- Do Not Contain Energy  Are compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients.

51. 51 Vitamins  Water Soluble:  B Complex CCCC Fat Soluble: A, D, E, K

52. 52 Minerals  Minerals- Do Not Contain Energy  Are substances that the body cannot manufacture but that are needed for forming healthy bones, teeth and for regulating other body processes.

53. 53 Water  Water is the most important of all the nutrients.  Water’s two most important jobs are to eliminate wastes and regulate your body temperature.

54. 54Water  A normal healthy individual should drink at least 64 oz of water a day.  That is just 8 glasses of water a day!!! Individuals that are involved in strenuous physical activity like- running, biking, playing sports, strength training.Individuals that are involved in strenuous physical activity like- running, biking, playing sports, strength training. Should drink at least 96-124oz of water each day. (24-36oz of that coming from Gatorade, PowerAde, sport drinks etc.)Should drink at least 96-124oz of water each day. (24-36oz of that coming from Gatorade, PowerAde, sport drinks etc.)

55. 55 Daily Review  What type of fat do nuts contain? Protein? Unsaturated/Incomplete  What type of fat is in a cheeseburger? Saturated  What type of carbohydrate is brown rice? Complex  What do vitamins and minerals do?  What is the most important nutrient? How much do you need daily? Water, minimum 64oz, active people 96oz or more  What are the two types of vitamins? Water & Fat Soluble

56. 56 ARTICLE/KWL “TRANS FAT”

57. 57 Bell Ringer Question #8 Notebook, pg 55: 5min  Your Mom put you in charge of going grocery shopping this week. Write down your grocery list, use what you have learned in class as a guide.  Explain if this grocery list is healthy as well as enjoyable and why?  What foods make it enjoyable but yet still healthy?

58. 58 Dietary Guidelines For Americans  Is a set of recommendations for healthful eating and active living.  These recommendations are broken up into three groups: known as the ABC’s.  The ABC’s will help you stay fit and will ensure variety, balance and moderation in your food choices.

59. 59 Dietary Guidelines For Americans  A: Aim for Fitness  Aim for a healthy weight and/or body fat %.  Try not to gain extreme amounts of weight or body fat as well as not to loose extreme amounts of weight or body fat. Both are very un healthy.

60. 60 Dietary Guidelines For Americans  A: Aim for Fitness  Be physically active each day.  Try to become or stay physically fit by getting at least 30-60 min a day of physical activity and/or exercise.

61. 61 Dietary Guidelines For Americans  B: Build a Healthy Base  Make your food choices carefully.  Choose a variety of grain products, especially whole grains.  Choose a variety of fruits and vegetables daily.  Keep food safe to eat.

62. 62 Dietary Guidelines For Americans  C: Choose Sensibly  Choosing a diet that is low in saturated fat, cholesterol and sugar.  Choosing and preparing foods with less salt.  Choosing more fruits, vegetables, whole grains and lean meats.

63. 63 Food Guide Pyramid www.mypyramid.gov

64. 64 Daily Review  The ABCs stand for? Aim for Fitness, Build a Base, Choose healthy foods  What type of fat lowers your risk for heart disease? Unsaturated  Carbohydrates are converted to: Glucose  What is the preferred source of energy? Carbohydrates  Fat transports which vitamins? A,D,E,K  What are the 6 nutrients? Carbs, Protein, Fat, Vitamins, Minerals, Water

65. 65 Assignment  Using the ABC’s, d escribe how you can improve your current wellness (specifically nutrition & activity).

66. 66 Name 5 of your favorite fast food restaurants, include one sentence explaining why you like each one so much. Then pick the one that you think is the healthiest and explain why, what foods do they serve that could be healthy? Bell Ringer Question #9 Notebook, pg 56: 5min

67. 67 Healthy Eating Patterns  Importance of Breakfast!!!  While you sleep your body uses energy and in the process you have gone quite a while without any food.  So you need to break-your-fast!!! break-your-fast!!!

68. 68 Healthy Eating Patterns  Studies show eating a nutritious breakfast improves: mental & physical performance while reducing fatigue later in the day. Finally it jump starts your metabolism.

69. 69 Healthy Eating Patterns  Nutritious Snacks:  Not potato chips, pop, cookies, and candy bars. (These foods contain a lot of calories but hardly any nutrients.) They are loaded with sugar & fat.  Instead a snack could consist of: whole grain products, fruits, and vegetables.

70. 70 Healthy Eating Patterns  Popcorn (without the loaded butter & salt)  Apple  Bagel  Bread Stick  Frozen juice bar  Skim Milk or Low fat/sugar Chocolate Milk  Sugar Free Jell-O  Gram Crackers  Pretzels  Low fat Yogurt

71. 71 Nutrition Labeling  To eat a healthy diet, you have to know what you are eating, what is in the food you are eating, and how much of it there is.  To find this information you can always rely on the Food Label.  Which you will find on all packages/containers of food that are for sale.

72. 72 Label Alerts Stay Away or reduce:  High Fructose Corn Syrup  Trans Fat (partially hydrogenated oils)  Sugar  Sodium  Saturated Fat Eat a lot of:  Whole Grain  Unsaturated Fat  Fiber

73. 73 Daily Review  What 3 things happen when you eat breakfast? Jumpstart metabolism, improve academic & athletic performance  Give examples of healthy snacks  What do labels tell us? What’s in the food & how much of it  Give the 5 Label Alerts to Avoid HFCS, Trans Fat, (3 S’s) Sugar, Sodium, Sat Fat  Give 3 Label Alerts to Eat a lot of: Whole Grains, Unsat. Fat, & Fiber

74. 74 Label Activity Notebook pg. 63-66  Use example labels to answer questions.

75. 75 Nutrition Quiz #2

76. 76 Bell Ringer #10 -Textbook  Developing Healthful Eating Habits, pg 310  Write About it, Writing about healthful eating

77. 77 Reading -Textbook  Read pages:  Why People Eat, pg 311  Healthful Breakfast & Lunch, pg 312  Healthful Dinner & Snacks, pg 313  Nutrition & Sports, pg 314-315  Eating Out, pg 316-317  Fast Food, pg 318  Ethnic Food, pg 319  Food-Bourne Illness, pg 320-321  Sharing Food Safely, pg 322

78. 78 Assignment -Textbook  Study Guide, pg 323  Questions: 1-10, 15, 16, 18, 19, 21, 24-26

79. 79 Bell Ringer Question #11  What do you think is the difference between “White Bread” and “Whole Wheat Bread”? Does the label have anything to do with it? If yes then what is on the label of the bread that makes the two different?

80. 80 Maintaining a Healthy Weight/Body Fat %  Body Image: the way you see your body.  It can be affected by media images (TV, Magazines, Music, Movies, Internet), and also by your family and friends.

81. 81 The Weight/Body Fat -Calorie Connection  Tipping the balance of the energy equation will result in weight loss or weight gain.  If you take in fewer calories than you burn, you lose weight.  If you take in more calories than you burn, you gain weight.

82. 82 The Weight/Body Fat-Calorie Connection  Eating 500 fewer calories per day than you need to maintain your weight will result in the loss of 1 LB of body fat after one week. (500 calories X 7 days= 3,500 calories)  Burning an additional 500 calories per day through physical activity instead of eating fewer calories would result in the same weight loss.

83. 83 Health Risks  Being Overweight or Having a High % of Body Fat is a serious problem and could cause health problems.  1. Excess body fat forces the heart and lungs to work harder and increases the risk of high blood pressure and high blood cholesterol.  2. It can also increase the risk of type 2 diabetes, asthma, and some cancers.

84. 84 Healthy Weight/Body Fat Loss Strategies  To prevent these health risks from happening be sure to:  1. Get at least 30-60 min of anaerobic or aerobic activity 3-5 days/wk.  2. Strength Train 2-4 days/wk(the more muscle you have the more fat you burn)  3. Eat 5-6 balanced meals (including snacks)

85. 85 Healthy Weight/Body Fat Loss Strategies  4. Drink Plenty of Water (64 oz/ 8 glasses a day)  5. Eat a variety of low-calorie, nutrient dense foods (whole grain products, vegetables and fruits).  6. Stay away from the Pop, Candy, Chips and Fast Food!!!

86. 86 Healthy Weight Gain Strategies  1. Increase your calorie intake- choose foods high in complex carbohydrates, such as breads, pasta, and potatoes. Also include foods high in protein, such as chicken, turkey, fish, beef and eggs.  2. Eat often and take second helpings- choose more than the minimum number of serving from each food group in the food guide pyramid.

87. 87 Healthy Weight Gain Strategies  3. Eat nutritious snacks- snack two to three hours before meals to avoid spoiling your appetite.  4. Build Muscle- Strength Train.

88. 88 Daily Review  What is body image? How is it influenced? The way you see your body; media, parents, friends  To lose weight you: Decrease calories & increase activity  To gain weight you: Increase calories  What are the 6 steps to losing weight? 1.anaerobic exercise 2.strength training 3.5-6 meals 4. Water 5. low-cal/nut. Dense 6. avoid junk  What are the 4 steps to gaining weight? 1. increase cal(bigger meals) 2. Eat often 7-8 meals 3. nut snacks 4. strength train  What steps to losing or gaining weight are common?

89. 89 Activity: Take a Stand!

90. 90 Bell Ringer Question #12 Notebook, pg 57: 5min  When you look in the mirror, how do you feel about what you see? Are you happy with the way you look, or do you wish some things were different? Does you eating habits have anything to do with your answer?

91. 91 Fad Diets & Eating Disorders  If you see an ad like the one shown here, think twice.  Such ads are often for fad diets: weight-loss plans that are popular for only a short time.

92. 92 Fad Diets & Eating Disorders  These diets are often hard to stick with because they limit food variety.  Some fad diets are costly because they require dieters to buy certain products.  Fad diets that severely restrict the foods a dieter eats fail to provide the body with the nutrients it needs to be healthy and grow.

93. 93 Fad Diets & Eating Disorders  Diet Pills- many diet pills work by suppressing appetite.  They may cause drowsiness, anxiety, racing heart rate, or other serious side effects, even death!!!  Once you stop taking the pills, your body cannot boost it’s own metabolism anymore, it has to rely on the pill!! You don’t want that!!

94. 94 Fad Diets & Eating Disorders  You don’t need any special diets, or pills to help you lose weight/body fat and gain muscle.  All you need to do is eat right, strength train, exercise and make sure you get enough sleep.  There is no magic pill or diet, hard work and determination will lead you to your goals!

95. 95 Daily Review  Why don’t diets work long-term?  Because they aren’t supposed to! Restrict food, lose muscle, lower metabolism, gain more weight back  What tips you off that it’s a fad/gimmick diet?  Why shouldn’t you take diet pills or drinks?  What are the 6 steps to losing weight safely and keeping it off? 1.anaerobic exercise 2.strength training 3.5- 6 meals 4. Water 5. low-cal/nut. Dense 6. avoid junk

96. 96 Body Image Video

97. 97 Activity: Review for Test  Nutrition Study Guide  Binder Pgs 95-100

98. 98 Bell Ringer #13 Blank Sheet: 5 Min Body Image  Why are so many teen females “dying to be thin?”  Why are so many teen males “dying to be big?”

99. 99 Fad Diets & Eating Disorders  Sometimes a person’s concerns about weight loss can get out of control.  Becoming obsessed with thinness can lead to eating disorders.

100. 100 Fad Diets & Eating Disorders  About 90% of those with eating disorders are female ranging from 16-26 years old.  Eating disorders are a serious problem and people who suffer from them need professional help.

101. 101 Types of Eating Disorders  Anorexia Nervosa- is a disorder in which the irrational fear of becoming over fat results in severe weight loss from one starving themselves.

102. 102 Types of Eating Disorders  Anorexia develops most often in teenage girls and young women.  Symptoms Include: extremely low caloric intake, obsession with exercise, emotional problems, distorted body image, denial of problem.  This can cause serious health problems/death.

103. 103 Types of Eating Disorders  Bulimia Nervosa- is a disorder in which some form of purging follows cycles of overeating.

104. 104 Types of Eating Disorders  A person with Bulimia often follows a strict diet and then quickly consumes large amounts of food. After eating the person vomits or takes laxatives to purge the food from the body.  Repeated binging, purging and fasting can cause serious health problems or even death.

105. 105 ADONIS COMPLEX  Common in adolescent males  Body image distorted:  Think everyone else has bigger muscles, stronger bench press.  See themselves having smaller muscles than they do in reality. they do in reality.

106. 106 Adonis complex  Overtraining: lifting weights 5-7 times per week for 2 hours per workout  Supplementation: spending $150- $500 a month on body building supplements.

107. 107 Adonis Complex  Steroid Abuse:  injecting anabolic steroids for bigger steroids for bigger muscles muscles More teenage males use steroids to get bigger muscles than to improve athletic performance!

108. 108

109. 109 Bell Ringer -Textbook  Maintaining a Healthful Weight, pg 324  Write About It:  Write About Bingeing

110. 110 Reading -Textbook  Read Pages:  Weight & Body Composition, pg 325-327  Gaining Weight, pg 328  Losing Weight, pg 329  Weight-Loss Strategies, pg 330-331  Eating Disorders, pg 332-333  Anorexia Nervosa, pg 334  Bulimia, pg 335  Binge Eating & Obesity, pg 336

111. 111 Assignment -Textbook  Study Guide, pg 337  1-10, 14, 17, 18, 21, 24, 25

112. 112 Nutrition Quiz #3

113. 113 REVIEW for NUTRITION TEST  Study Guide

114. 114 Nutrition Exam

115. 115 Magazine Activity!!!  Find five food advertisements that contain specific health claims. Analyze the health message that each ad delivers about its product. How might it influence your food choice? Discuss with your group and present your findings.

116. 116 Bell Ringer #7 -Textbook  Read page: Using Diet to Guard Against Disease, pg 302 Write About It: -Writing about using diet to guard against disease, pg 320

117. 117 Reading -Textbook  Read Pages  Diet & Cancer, pg 303  Diet & Cardiovascular Disease, pg 304-305  Diet & Osteoporosis, pg 306  Diet, Diabetes, and Hypoglycemia, pg 307  Food Allergies & Intolerances, pg 308

118. 118 Assignment -Textbook  Study Guide, pg 309  Questions: 1-26