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Nutrition
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The study of diet and health
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Nutrients
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Substance found in food that is used by the body for energy, growth, and to stay healthy.
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Carbohydrates Quick energy
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Fats Stored energy Provides insulation
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Protein Builds and repairs body cells
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Vitamins Helps with growth and maintenance
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Minerals Helps body to work properly
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Water Regulates body temperature Carries nutrients through the body
Removes waste
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Food Labels Serving Size 1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories 1 gram of fat = 9 calories
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General rule of thumb 2,000 calorie day 2,500 calorie day
Carbs: 40% cal 200g ,000 cal g Fat: 30% cal g cal g Protein 30% cal g cal g Sodium intake should be between 2,000-2,300mg per day which is equivalent to ½- 1 tsp
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What is the serving size?
2 crackers How many calories per serving? 60 How many calories in Fat? 13.5 calories How many calories in Carbohydrates? 40 calories How many calories in Protein? 8 calories How much sugar in a serving? 0 grams If you eat 10 crackers, how many calories will you consume? 300 calories
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What is the serving size?
2 spoons How many calories per serving? 140 calories How many calories in Fat? 108 calories How many calories in Carbohydrates? 48 calories How many calories in Protein? 8 calories How much sugar in a serving? 6 grams If you eat 4 spoons, how many calories will you consume? 280 calories
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Group 1 What is the serving size? How many calories per serving? How many calories from fat? How many calories from carbohydrates? How many calories from protein?
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Group 2 What is the serving size? How many calories per serving? How many calories from fat? How many calories from carbohydrates? How many calories from protein?
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Group 3 What is the serving size? How many calories per serving? How many calories from fat? How many calories from carbohydrates? How many calories from protein?
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Group 4 What is the serving size? How many calories per serving? How many calories from fat? How many calories from carbohydrates? How many calories from protein?
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Group 5 What is the serving size? How many calories per serving? How many calories from fat? How many calories from carbohydrates? How many calories from protein?
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Grading snacks Total carboydrates 40% calories in carbs/total calories per serving equals % Total fat 30% Calories in fat/total calories per serving equals % Total protein 30% Calories in protein/total calories per serving equals % Sodium intake 2,000 mg or less per day Acceptable sugar intake per day: Men 150 calories or grams= 9 tsp. Women 100 calories per day or 25 grams= 6 tsp
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Exercise and Body weight
Two types of body tissue Muscle: lean tissue Fat: stored energy Energy Calories- Energy from food Number of calories needed: Age Gender Level of physical activities
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Key factors in maintaining a healthy weight
What you eat: have nutritious snacks ready. Physical activity: at least 30 to 60 min a day. Combination of diet and exercise. Eating behavior: time of day, portion sizes, choose foods that are prepared healthier, small frequent meals, eat slowly, don’t watch tv or read while eating, and don’t skip meals. Diet supplements Dieting: 1 – 2 pounds a week. Heredity: Metabolism- rate you burn energy
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Eating Disorders: Anorexia
Self-starvation Irrational fear of becoming overweight. Severe weight loss Obsession with thinness. Low self-esteem Absence of menstrual cycle Low calorie intake Extreme perfectionism Heart issues Dry rough skin Hair loss
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Bulimia Binge and purge Swelling of face/cheeks Weight near normal
Sore throat Tooth decay Dehydration Insomnia Diarrhea Low self-esteem
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Key Points: ½ the plate fruits & vegetables ½ of the grains should be whole Vary protein Non-fat or 1% milk Serving sizes: Fruit: 2 cups/2 servings Vegetables: 3 cups/3 servings Grain: 6 – 8 ounces Dairy: 3 cups Meats/Proteins: 5 ounces Color code: Grain: Orange Vegetable: Green Fruit: Red Dairy: Blue Protein/Meat: Purple Rubric: Color each food group List serving sizes for each group 5 exercise On back: each group with 5 examples
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Fruits: Apples Blueberries Apricots Cantaloupe Bananas Honeydew Cherries Watermelon Grapefruit Tomatoes Grapes Kiwi Lemons Limes Mangoes Nectarines Oranges Peaches Pear Papaya Pineapple Plums Prunes Raisins strawberries Vegetables: Broccoli Collard greens Lettuce Kale Spinach corn Potatoes Squash Carrots Pumpkin Sweet Potatoes Artichokes Asparagus Avocado Beets Brussel Sprouts Cabbage Cauliflower Celery Cucumbers Peppers Egg plant Green beans Mushrooms Turnips Zucchini
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Grain: Rice Oatmeal Popcorn Oats Crackers Pasta Breads Tortillas Pretzels Pitas Grits Couscous Cereal Oatmeal Pancakes waffles Meats/protein: Beef Ham Lamb Pork Veal Bison Venison Liver Chicken Duck Turkey Eggs Bean Almonds Peanuts Peanut butter Cod Salmon Lobster Tofu Hummus Mussels Crab Tuna Dairy: Milk Pudding Ice Cream Yogurt Cheddar Mozzarella Cottage cheese Butter Cream cheese Parmesan
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Exit Ticket: Which two food groups should make up ½ of your plate? ½ of the grains should be ________________ Name a food group and 3 examples
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Influences on food choices
Personal preferences Cultural tradition or ethnic background Peers Media messages Cost and convenience Agricultural product grown locally
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Anorexia Both Bulimia
Binge eating Fear of being overweight 20% below ideal weight Extreme perfectionism Closet eater Hair loss Desire to be thin Absence of menstrual cycle Constipation Dry rough skin Weight remains the same Low calorie intake Use laxatives Tooth decay Denial of eating problem Excessive exercise Inaccurate body image Low self-esteem Self induced vomiting Bad breath Great interest in food
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