1.  Physical Fitness  Mental Fitness  Emotional Fitness

2.  Is your own optimal health and well-being.  Toned muscles, a strong heart, and clear lungs.  It is the ability to meet the demands of day-to- day life.  Calories are burned efficiently.  Dietary Guidelines recommend three 30-minute aerobic activities weekly.

3.  Energy to be more productive and do things that are important to you.  A positive outlook and the ability to deal with stress, which increases self esteem.  A reduced risk for many health problems, including heart disease, cancer, and diabetes.

4.  Calories are a measure of energy in food. Think about your body like a car.  More calories=more gas for your body  Basal metabolism- the amount of energy required to maintain one’s automatic body functions, such as hair growth.  Muscle mass increases metabolism.  Metabolism varies in individuals.  Teens have a higher metabolism than adults because they are still growing—therefore, if an adult eats the same as they did as a teen, they most likely will gain weight.

5.  Impacted by age, bone structure, and gender.  To maintain a healthy weight, exercise and eat reasonable portions of nutritious foods.  Eating out can cause weight gain due to unhealthy cooking methods and larger than necessary portions.

6.  “On average, children ages 11-18 eat at fast food restaurants twice a week.” - www.healthykidschallenge.com www.healthykidschallenge.com  White Castle was the world’s first hamburger chain founded in 1921, in Wichita, Kansas.

7.  Mental concept you have of your physical appearance.  Factors contributing to a negative body image can be… - Athletes - Fashion Models - Movie Stars

9. Eating disorders affect men, women, young, and old.

10.  Make sure the people around you make you feel good about yourself, no matter your size.  Make sensible decisions about what you eat. If you need help, ask a dietitian.  Focus on the inside, and let your body take its natural shape.

11.  Uses weight in relation to height and age to help determine whether you are in an appropriate weight range.  Helps to determine if you are underweight (-15%) or overweight (+15%).

12.  In inches, the formula looks like this:  weight in pounds x (height in inches) x 703 (height in inches)  A person who weighs 180 pounds and is 5 feet 8 inches tall has a BMI of 27.4. 180 lbs (68 inches) x (68 inches)  x 703 = 27.4

16.  Weighing 15% more than what your physician recommends.  Inactivity is a considering factor. Heart disease, high blood pressure, and certain cancers are associated with being overweight.

17.  Develop healthful eating and exercise habits.  Lose weight safely by eating larger portions of healthy foods.  Include foods from all food groups.

18.  Weight should be gained slowly and steadily by choosing low-fat foods, as well as nutrient and calorie dense foods.  Individuals who weigh at least 15% less than the healthy weight recommended by their physician are considered underweight.  Lowered resistance to infections, reduced muscle strength, and malnutrition are related to being underweight.

19.  Abnormal eating patterns that threaten a person’s health.  Anorexia nervosa - involves an extreme urge to lose weight by self-starvation.  Bulimia nervosa - overeating and then purging (vomiting).  Both can be life-threatening.

20.  Usually are unsuccessful because they promise quick and easy weight loss.  Avoid plans that make you purchase special foods.  Examples: Low-carb diet Low-fat diet Liquid diet (using low-calorie, high-fiber shakes) Grapefruit diet Detox diet Cabbage Soup diet The juice diet

21.  Set goals that are realistic.  Write down your goals.  Keep track of progress.  Lose the excuses.  Ask for support.  Celebrate your successes.

22.  Always start a plan by seeing your physician first.  Good nutrition  Exercise  Focus on changing eating habits for a lifetime.  Know your body. For example, if you have a larger bone structure, you will weigh more.

23.  In your packet, draw an outline of a human who you consider to have a healthy shape (use the sheet in your packet)  On the arms and legs, write 3 different ways to be physically healthy.  Around the head, write 3 ways to be mentally healthy.  In the chest/heart area, write 3 ways to be emotionally healthy.

24. Bell RingerBell Ringer You have 3 minutes to list all the snacks you can think of that begin with the letters above. List at least 2 for each letter.You have 3 minutes to list all the snacks you can think of that begin with the letters above. List at least 2 for each letter. Please use your notebook and respond to the following: Please use your notebook and respond to the following: HealthyUnhealthy S N A C K

25. 7.02 NUTRITION

26. What are the Nutrients? Nutrients – products that come from foods that help the body grow and function Nutrients – products that come from foods that help the body grow and function. There are 6 Nutrients: -Carbohydrates -Proteins -Fats -Vitamins -Minerals -Water

27. What Is Nutrition? -The study of how your body uses food.

28. What is a Nutrient? A chemical substance in food that helps maintain the body. Some provide energy, build cells and tissues, or regulate bodily processes. No single food supplies all the nutrients the body needs to function.

29.  Vitamins  Minerals  Water  Protein  Carbohydrates Sugars Starches Fiber  Fats

30. Carbohydrates Carbohydrates are the body’s main source of energy. There are two kinds of carbohydrates: 1) Simple Carbohydrates = Sugars 2) Complex Carbohydrates = Starches, Fiber Simple Carbohydrates are found in fruit, vegetables and milk. Complex Carbohydrates are found in breads, cereal, pasta, rice, dry beans, potatoes and corn.

31. Protein Proteins are nutrients used to build, maintain, and repair body tissues. Made up of amino acids – chemical compounds Your body makes all but 9 of the amino acids. Those 9 are called essential amino acids. Complete proteins = have 9 essential amino acids (animal sources) Incomplete proteins = lack 1 or more of the essential amino acids (plant sources)

32. Fats The most concentrated form of food energy Two types: 1) Saturated fats – solid at room temperature 2) Unsaturated fats – liquid at room temperatures

33. Vitamins Your body requires at least 13 vitamins each day. Two Categories: 1) Fat-Soluble Vitamins – body can store these, too much of these vitamins can be harmful, examples: A, D, E, and K 2) Water-Soluble Vitamins – not stored in the body, large doses can be harmful

34. Minerals and Water Body requires at least 16 minerals daily – Iron, Phosphorus, Sodium, Iodine, Calcium Carries nutrients to your cells Carries waste from your body Regulate your body temperature 55% - 75% of your body weight

35. Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

37. GRAINS- bread, pasta, cereal Good source of complex carbohydrates, fiber ½ of your grains should be whole grains! 1 oz. (1 serving) is: –1 slice of bread –1 C. of breakfast cereal –½ C. cooked rice, cereal, pasta

38. VEGETABLES Eat more dark green and orange vegetables Vary your vegetables!!! Good source of vitamins, minerals ½ C. chopped raw or cooked vegetables ( about the size of your fist) 1 C. leafy raw vegetables

39. FRUIT Focus on Fresh Fruits Good source of simple carbohydrates(sugars), minerals, vitamins Go easy on fruit juice!!! 1 piece of medium fruit (size of a baseball) ¾ C. fruit juice ½ C. canned fruit ¾ C.--

40. MILK, YOGURT AND CHEESE Good source of minerals such as calcium, vitamins such as A&D, protein, and saturated fat Helps prevent brittle bones, which can lead to Osteoporosis Choose low-fat or fat-free Serving size: –1C. Milk or yogurt –1 oz. of cheese = 4 stacked dice

41. MEAT, POULTRY, DRY BEANS, FISH, EGGS, NUTS Good source of lean protein, particularly omega-3 fatty acids(lean protein) Choose low-fat or lean meats and poultry 1 c. cooked beans 3 oz. of meat/poultry (about the size of a deck of cards) 2 eggs 4 T. peanut butter

42. FATS, OILS, SWEETS, OTHER Naturally found in all other food groups-choose these carefully. Make most of your fat sources from fish, nuts and vegetable oils. Keep saturated fats, trans fat and sodium low. Choose foods and beverages low in added sugars.

43. Serving Sizes

45. 7.03 Special Nutritional Needs

46. Weight Control Obesity/Overweight - overweight – weighing more than 15% over the standard weight for one’s height -risk factors include: heart disease, diabetes, cancer, and high blood pressure

47. Weight Control Underweight - underweight – means weighing 10% or more below the standard weight for one’s height -has little or no body fat -less of the protective nutrients the body stores -harder to fight off infection

48. Weight Control Eating Disorders - An eating disorder is an extreme, unhealthy behavior related to food, eating, and weight. -Usually occurs among teens and young adults

49. Weight Control -Three Types: 1) Anorexia Nervosa – self-starvation, refusal to maintain a normal body weight 2) Binge Eating – lack of control while eating huge quantities of food at one time, usually lasts under two hours, often occurs when a person is emotionally upset or under severe stress 3) Bulimia Nervosa – binge-eating and purging

51. Special Dietary Concerns Vegetarian - Vegetarian - people who do not eat meat, poultry or fish - Vegan – “pure vegetarians;” only eat food from plant sources

52. Special Dietary Concerns Medical Diets Diabetes - a condition which the body cannot control blood sugar levels  Eating the right balance of food and counting the grams of carbohydrates help control sugar levels Heart Disease – to reduce risk, lower total fat and saturated fat intake.

53. To help prevent cancer –increase fiber and lots of antioxidants and lose weight! Allergies – abnormal, physical response to certain foods by the body’s immune system

54. Special Nutritional Needs Athletes – An athlete’s daily food choices can make a difference between a good performance and a bad one. Athletes have specific energy, liquid, and timing needs. Supplements Nutrients that people take in addition to the foods they eat in the form of pills, powder, etc. Should not be consumed in place of food. Steroids are dangerous drugs that can boost performance. Too many vitamins can be dangerous.

55. Special Nutritional Needs Pregnant Women – mother is responsible for all of the baby’s nutritional needs Recommendations: Choose a variety of low-fat, nutrient dense food Boost calories slightly – be careful when people say you are eating for two! Eat 2 servings of high-protein foods daily Drink a lot of water Increase intake of folic acid It is healthy to gain between 25-35 pounds!

56. Special Nutritional Needs Children  Breast milk is the best for infants.  Iron should be added to baby formula  Add solid foods gradually – 4-6 months  Encourage young children to eat plenty of fruits and vegetables  Children need to drink milk