Healthy Eating and Body Image

Key Terms  Nutrition  Energy balance equation  Total Daily Caloric Needs  The Harris-Benedict formula  Canada’s Food Guide & Canada’s Physical Activity Guide  Nutrition Facts Table  Self-esteem  Eating Disorders

Unit Project  Under the large umbrella topic of nutrition, choose a specific topic that is related and that interests you. Here’s what you need to do: Choose your topic Find 3 resources that you can use Confirm topic with me Do the project

Project Options  Possible project formats: Video (edited, no less than 3 minutes) Power point ( 7 slides) Essay ( 2 double spaced pages, 12 font) Poster (text and pictures) All projects must have a works cited page

Canada’s food guide to Healthy Eating. “Total diet” approach focuses on a person’s overall pattern of eating and the foods they choose over time. The food guide puts foods into four food groups: 1. Grain Products 2. Fruit and Vegetables 3. Milk Products 4. Meats and Alternatives

What are calories?  Calories are the units used to measure the amount of energy we use.  Calories are a measure of the amount of energy that food will produce as it passes through the body.  10 gram of carbs = 40 calories  10 gram of protein = 40 calories  10 gram of fat = 90 calories

Caloric intake RECOMMENDED:  45%-65% of calories carbs  10%-35% of calories protein  20%-35% of calories fats

Energy Balance Equation.  Caloric intake = “energy in”  Calories burned = “energy out”  Energy in = Energy out. Our weight does not change.  Energy in > (greater than) Energy out. We gain weight.  Energy in < (less than) Energy out. We loose weight.

Total Daily Caloric Need.  How many calories we need depends on; gender, body size, genetics, age, and physical activity.  Harris Benedict formula helps us calculate the amount of energy our body needs. This is called our Resting Metabolic Rate (RMR)  Average 15 to 20 year old needs about 2000 Calories/day

Harris Benedict Formula for RMR 66.5+(5 X Height cm) + (13.7 X weight kg) – (6.8 X age)

How do you know what you are eating?????

Nutrition Information on Food Labels Understanding Nutrition Labelling to Make Informed Food Choices

Nutrition information provided on food labels “Good source of vitamin C” INGREDIENTS: Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d- calcium pantothenate), minerals (iron, zinc oxide). Nutrition Facts Ingredient List Nutrition Claims Health Claims “A healthy diet…”

15 Nutrition Facts: easy to find, easy to read, and on most foods.

One day calorie count.  Make a detailed list of all the food and drink you consumed on an average day.  Tonight go to; and from the labels add up all calories you took in for a day.  Did your energy in match your energy out?

Body Image Is the mental picture you have of yourself, it includes:  How you feel about your body.  What you believe about your body.  How you see yourself.  How you think you look to others.

Self-Esteem Is our opinion of ourselves. High self-esteem:  Feel confident.  Deserving of success and achievement.  Able to make good choices. Low self-esteem:  Lack confidence.  Feel unworthy.  Often make poor choices.

Factors that influence Body Image Write a sentence on how the following may influence our body image.  Media  Family  Friends  Life experience

Unhealthy eating behaviors/habits and causes. Reference pg. 326  List 3 unhealthy eating behaviors.  List 3 Causes of unhealthy eating habits.

Eating Disorders Define: 1. Anorexia  Self-starvation characterized by drastic weight loss 2. Bulimia  Characterized by binging and purging. 3. Binge eating  Constantly overeat therefore frequently are overweight.