Diet and Exercise  Objective:  Explain the role that protein, carbohydrates, fat, and calories play in healthy living  Catalyst:  If you wanted to gain as much weight as possible, what type of food should you eat?

Macronutrients  Key Point #1: All foods are made up of three major macronutrients: protein, carbohydrates, and fat  Macro-: large  Macronutrient: nutrients that humans require in large quantities

Protein Proteins (also known as polypeptides) are organic compounds made of amino acids arranged in a linear chain and folded into a globular form. organic compoundsamino acids

Protein  Used to build body tissue and cells  Fuel for aerobic activity  If you do not consume enough protein, your body will cannibalize protein from your own muscle tissue  Why starving people’s muscle wastes away

Carbohydrates A carbohydrate is an organic compound that consists only of carbon, hydrogen and oxygen Carbohydrates are also called saccharides The carbohydrates (saccharides) are divided into four chemical groupings: monosaccharides, disaccharides, oligosaccharides, and polysaccharides Monosaccharides and disaccharides, which are smaller (lower molecular weight) carbohydrates, are commonly referred to as sugars. Glucose- monosaccharide (sugar)

Carbohydrates  Fuel for aerobic energy  Your body will use carbohydrates for energy instead of fat whenever possible  When you eat carbohydrates, your body stores fat  Carbohydrates are broken down into blood sugar  Insulin causes your cells to start using sugar for energy, and stop burning fat for energy  Excess sugar is stored as fat

Carbohydrates- 2 major types  There are two main types of Carbs:  1. Simple carbohydrates (simple sugars)  Smaller  Break down/absorbed faster  Quick energy, but short-lasting  Increases blood glucose and insulin levels  Ex: candy, sugar, soda

Carbohydrates- 2 major types  2. Complex Carbohydrates  Larger molecules  Broken down/absorbed more slowly  Steady release of energy/insulin  Energy longer-lasting  Ex: Soluble fiber, starch (vegetables, fruits)

Not all carbohydrates are created equal  Simple carbohydrates cause insulin to be released more quickly  More insulin  more fat storage  Bottom line: if you don’t want to be fat, don’t eat the types of carbohydrates that cause insulin to be released quickly

Fats(Lipids) -Important source of energy -Function - provides essential fatty acids that cannot by synthesized by the body -Important for structure in all tissues -Critical for cell function -Necessary for absorption of fat- soluble vitamins A,D,E and K -Strucutre: -Tri-glyceride= glycerol + 3 fatty acids -Contains Carbon (C), Hydrogen, (H) and Oxygen (O),

Types of fat- 2 main types  Unsaturated Fat-  1 or more double bond  ‘Healthy Fat’  Liquid at room temperature  Found in plant fat (oils) Saturated Fat = no double bond ‘Unhealthy Fat’ -Solid at room temperature -Found in Animal Fats

Fat  Used for energy, but only in the absence of available carbohydrates  Three main types  Saturated fat and trans-fats are unhealthy Increased risk of arteriosclerosis (clogged blood vessels), coronary heart disease (failure to supply blood to heart muscles), stroke (lack of blood to brain)  Unsaturated fat is healthy Lower risk of arteriosclerosis, heart disease

Weight  Key Point #2: Weight is a function of calories in versus calories out  If you burn more calories than you consume, you lose weight  If you consume more calories than you burn, you gain weight  You CANNOT control where on your body you will lose fat from (“spot-reduction”)

Spot-reduction is a myth

Muscle mass helps you lose weight  Muscle at rest burns more calories than fat at rest  If you are interested in losing weight, then you should try to gain some muscle

Guided Practice – Answer in notes  Tyran wants 20” arms, so he curls dumbbells every day after school. What are some foods he should eat to make sure all his hard work doesn’t go to waste?  If Mr. LY is trying to lose his rootbeer-belly, why should he avoid eating (delicious, delicious) candy full of carbohydrates? Be specific!  Catfish contains a lot of unsaturated fat, so Dallen says it’s unhealthy. Why is he incorrect?  Ms. V wants to lose her underarm fat, so she decides to start doing push-ups. Why won’t this work, and what should she do instead?

GP Answers Tyran wants 20” arms, so he curls dumbbells every day after school. What are some foods he should eat to make sure all his hard work doesn’t go to waste?  Make sure to eat enough protein!  Protein is necessary to build body tissue  Steak, chicken, fish, nuts, seeds, milk, cheese, beans

GP Answers If Mr. LY is trying to lose his rootbeer-belly, why should he avoid eating (delicious, delicious) candy full of carbohydrates? Be specific!  Carbohydrates are broken down into blood sugar  Insulin causes your cells to start using sugar for energy, and stop burning fat for energy  Excess sugar is stored as fat

GP Answers Catfish contains a lot of unsaturated fat, so Dallen says it’s unhealthy. Why is he incorrect?  Not all fat is unhealthy!  Unsaturated fat lowers the risk of arteriosclerosis and coronary heart disease

GP Answers Ms. V wants to lose her underarm fat, so she decides to start doing push-ups. Why won’t this work, and what should she do instead?  Spot reduction doesn’t work.  Exercising a body part doesn’t cause it to lose fat.  Instead, Ms. V should eat fewer calories than she burns.  She should also try to put on some muscle.

Closing  All foods are made up of macronutrients  Can anyone tell me what protein does?  Carbohydrates?  Fats?  Weight is a function of calories in versus calories out  Spot reduction doesn’t work  To lose weight, eat fewer calories than you burn  Gain muscle mass

Exit Question: Choose one Sharika is trying to lose weight, so she eats plain white rice for dinner every night. (1) Why is this a bad idea? (2) If Sharika wants to lose weight, what SHOULD she do instead? Sharika is trying to lose weight, so she eats plain white rice for dinner every night. (1) Why is this a bad idea? (2) If Sharika wants to lose weight, what SHOULD she do instead? Marianne’s doctor told her that she has high blood pressure, and should cut back on the fat in her diet. (1) What SHOULD her doctor have told her to do? (2) Tell Marianne with one food that she should eat to improve her blood pressure. Marianne’s doctor told her that she has high blood pressure, and should cut back on the fat in her diet. (1) What SHOULD her doctor have told her to do? (2) Tell Marianne with one food that she should eat to improve her blood pressure.