1. Physical Health: Nutrition
Intro to Wellness
Medway High School

2. What is nutrition?
The science that studies food and how food nourishes our bodies and influences our health

3. Nutrients
Substances in food that your body needs for energy, proper growth, body maintenance, and functioning.
Six classes of nutrients:
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

4. Carbohydrates The starches and sugars found in food.
The body’s chief source of energy.
1 gram of carbohydrates = 4 calories.
Between 45 – 65 % of your daily calories.
Sources?

5. Proteins Nutrients that help build, maintain, & repair body tissues.
1 gram of protein = 4 calories.
Between % of your daily calories.
Sources?

6. Fats
Supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed.
Good Fat vs. Bad Fat
1 gram of fats = 9 calories.
Between 20 – 30% of daily calories.
Sources?

7. Influences on Your Food Choices
Hunger
Appetite
Culture
Family & friends
Emotions
Convenience & cost
Advertising

8. Active Female Teenagers
Calories
The amount of heat required to raise the temperature of 1 kilogram of water by 1 degree Celcius.
The amount of energy in food.
Caloric intake depends on gender, age, and level of daily activity.
2800 Calories
2200 Calories
1600 Calories
Active Male Teenagers
Active Female Teenagers
Inactive Teenagers

9. Basal Metabolic Rate (BMR)
The energy the body uses to maintain bodily functions
60 – 70% of daily energy output is used for daily functions
Regular cardio exercise can increase your BMR
Increasing % muscle will increase BMR
Age can decrease your BMR
Depriving yourself of food to try to lose weight decreases your BMR
An average person can burn between 1200 – 1500 calories a day just going through everyday life

10. The Energy Balance Equation
Energy input = calories from food
Energy output = BMR + physical activity
Energy stored = Energy input – energy output
It takes 3500 calories to make 1 pound of stored fat
If you eat an extra 350 calories a day, in one month your could gain 3 pounds
Calories
Calories in = Calories out: Maintain
Calories in > Calories out: Gain weight
Calories in < Calories out: Lose weight

11. Body Fat Ranges
Body Mass Index: a measuring system used to estimate the amount of body fat a person has calculated from a person’s weight and height
Overweight & Obese:
Ranges of weight that are greater than what is generally considered healthy for a given height
The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.
Massachusetts has one of the lowest obesity rates in the nation at 22.9 percent, yet almost 1.2 million adults are obese in the state

12. Obesity Trends* Among U.S. Adults BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14%

13. Obesity Trends* Among U.S. Adults BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14%

14. Obesity Trends* Among U.S. Adults BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14%

15. Obesity Trends* Among U.S. Adults BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14%

16. Obesity Trends* Among U.S. Adults BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14%

17. Obesity Trends* Among U.S. Adults BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14%

18. Obesity Trends* Among U.S. Adults BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

19. Obesity Trends* Among U.S. Adults BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

20. Obesity Trends* Among U.S. Adults BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

21. Obesity Trends* Among U.S. Adults BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

22. Obesity Trends* Among U.S. Adults BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

23. Obesity Trends* Among U.S. Adults BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

24. Obesity Trends* Among U.S. Adults BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20%

25. Obesity Trends* Among U.S. Adults BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20%

26. Obesity Trends* Among U.S. Adults BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20%

27. Obesity Trends* Among U.S. Adults BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20%

28. Obesity Trends* Among U.S. Adults BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25%

29. Obesity Trends* Among U.S. Adults BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25%

30. Obesity Trends* Among U.S. Adults BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25%

31. Obesity Trends* Among U.S. Adults BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25%

32. Obesity Trends* Among U.S. Adults BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30%

33. Obesity Trends* Among U.S. Adults BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30%

34. Obesity Trends* Among U.S. Adults BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30%

35. Obesity Trends* Among U.S. Adults BRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30%

36. Obesity Trends* Among U.S. Adults BRFSS, 2009
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30%

37. Obesity Trends* Among U.S. Adults BRFSS, 2010
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% %–29% ≥30%

38. Obesity Trends* Among U.S. Adults BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14%

39. Fast Food Field Trip With your partner:
Choose a restaurant and select an entrée, side, & beverage. Have a dessert, too!
Review the calories, fat, saturated fat, protein, fiber, sodium
Do you consider your choice to be a healthy meal?
Males
Females
Calories
2000
Proteins (g) 52 46
Fat (g)
61 – 85
55 – 78
Saturated Fat (g) 20
Sodium (mg)
Dietary Fiber (g)
31 – 34 23
Carbohydrates (g)

40. Too much…Sodium?
Disrupts the fluid balance in your body by making you retain water for a period of time. BLOATING!
As sodium intakes increase, average blood pressure rises.
As blood pressure rises, the risk of death from cardiovascular disease climbs steadily.
The daily recommended allowance for sodium is not more than mg/day

41. Too much…Sugar? Insatiable Hunger - Leptin resistance Weight Gain
Insulin resistance
Diabetes
The recommended level
of sugar intake in a day
is not more than 25 grams.

42. This is your brain on …SUGAR!

43. Too much…Saturated Fat?
Eating too much saturated fat is one of the major risk factors for heart disease.
A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries.
Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese.
The daily recommended allowance is not more than 6% of your daily calories – if you eat 2000 calories a day, that is no more than 13 grams

44. Calorie King

45. Homework
Bring in the nutritional label from your favorite snack food