Unit 3: Nutrition and Physical Activity

1 Unit 3: Nutrition and Physical Activity Nutrition for Health Managing Weight and Eating Behaviors Physical Activity and Fitness Nutrition for Health New Vocabulary: Minerals Nutrition Osteoporosis Nutrients Dietary Guidelines for Calorie Americans Hunger MyPyramid (MyPlate). Appetite Food additives Carbohydrates Foodborne illness Fiber Pasteurization Proteins Cross-contamination Cholesterol Food allergy Vitamins Food intolerance Lesson 1: The Importance of Nutrition The food you eat affects your health and quality of Eating a variety of healthful life! foods can help you avoid: Nutrition : The process by Unhealthful weight gain which your body takes in and Type 2 Diabetes uses food Nutrients: Substances in food Eating healthful foods can that your body needs to grow, also lower your risk of to repair itself and to supply developing: you with energy Cardiovascular disease Calorie: A unit of heat used to Stroke measure the energy your Certain cancers body uses and the energy it receives from food Osteoporosis The calories in the food you eat provide the energy your body needs for activities such as walking, doing chores and doing sports The Importance of Nutrition cont.

2 A variety of factors Food and Emotions: influence food choices: Sometimes people eat in Hunger: The natural response to an emotional Physical drive to eat, need: prompted by the body's Stressed need for food Frustrated Appetite: The Lonely psychological desire for Sad food Snack out of boredom Family and Culture: eating Mindless eating meals at home Food as reward Friends: going for pizza Time and Money: busy schedules/cost of a meal Advertising: using appealing adjectives juicy . How Healthy is the American diet ? The American diet isn't as healthy as it could be. As it has become easier to obtain and prepare food, the amount of food consumed has increased. Americans today spend $ of every food dollar on takeout food and food eaten outside the home.

3 How Healthy is the American diet ? This dietary pattern paired with a lack of Physical Activity increases the risk of developing chronic diseases, such as: Diabetes Obesity Heart disease Cancer All of these are the major causes of illness and death in the United States It has been estimated that over 16% of all deaths in the US can be attributed to a poor diet and a sedentary lifestyle. The Importance of Nutrition cont. 1. Name 3 health problems that good Nutrition can help you avoid. 2. What is the difference between hunger and appetite? 3. Discuss with your neighbor a time when your emotions have affected your food choices, or a time when a friend has influenced your food choices. Lesson 2: Nutrients Each of the six nutrients has a specific job or vital function to keep you healthy Your body uses nutrients in many ways: 1.

4 Energy source 2. Heal, build and repair tissue 3. Sustain growth 4. Help transport oxygen to cells 5. Regulate body functions Nutrients cont. Carbohydrates, proteins and fats provide your body with energy and help maintain your body Role of Carbohydrates: Carbohydrates: Starches Broken down into a simple sugar and sugars found in foods called glucose which provide your body's Main source of fuel for the body main source of energy Glucose can be stored in your body's tissue and used later Three types: during periods of intense Activity 1. Simple: sugars (fructose). found in fruits and lactose found in milk 2. Complex: starches, grains (bread, pasta, beans and potatoes). 3. Fiber: Tough complex carbohydrate that the body cannot digest (fruits and vegetables).

5 Nutrients cont. Proteins: Nutrients the body uses Fats: Your body needs a certain amount to build and maintain its cells and of fat to function properly tissues Types of fats: Types of Proteins: Unsaturated fats: may lower your risk of heart Meat disease Vegetable oils Eggs Nuts Dairy products Seeds Role of Proteins: Saturated fats: may increase your risk of heart Basic building materials of your body disease cells Meat Muscles, bones, skin and internal Dairy products organs Trans fats: may raise your total blood Hemoglobin (carries oxygen) cholesterol, increasing your risk for heart Boys 14-18 need 52g/day disease These fats are formed by a process called Girls 14-18 need 46g/day hydrogenation, which causes vegetable oil to harden.

6 As it hardens' the fats become more saturated. Stick margarine Snack foods Packaged baked goods (cookies/crackers). Role of Fats: Brain development Blood clotting Control inflammation Maintain healthy skin and hair Nutrients cont. Cholesterol: Waxy fatlike Vitamins: Compounds found in food that help regulate many body substance processes Needed to create cell Minerals: Elements in food that are walls, certain hormones used by the body Osteoporosis: Condition in which the and vitamin D bones become fragile and break Excess cholesterol in your easily blood can build up on the insides of the arteries Nutrients cont. Water: essential for most body functions. All of the body cells contain water Water's functions include: Moving food through the digestive system Digesting carbohydrates and protein and aiding other chemical reactions in the body Transporting nutrients and removing wastes Storing and releasing heat Cooling the body through perspiration Cushioning the eyes, brain and spinal cord Lubricating joints Lesson 3: Healthy Food Guidelines Dietary Guidelines for Americans: Set of recommendations about smart eating and Physical Activity for all Americans Published by the United States Department of Agriculture There are three key guidelines: 1.

7 Make smart choices from every food group 2. Find your balance between food and Activity 3. Get the most Nutrition out of your calories My Pyramid (My Plate): An interactive guide to healthful eating and active living Healthy Guidelines cont. Start the Day off Right Eating Right When Eating After 8 hours of sleep, your Out: body needs to refuel. Watch portion sizes: split the Eating breakfast has many meal with a friend or take . benefits home Do better in school Pay attention to how foods Less likely to be overweight are prepared: anything fried is high in fat; grilled, baked and broiled are healthier Add fresh vegetables and fruits: add this as a side instead of French fries Go easy on toppings: sauces, mayonnaise, sour cream, ranch, etc.

8 Don't drink your calories: choose water instead of soft drinks Lesson 4: Nutrition Labels and Food Nutrition Label Basics: Safety Food additives: Food labels provide Substances added to a information about the food to produce a desired ingredients and nutritional effect value of foods. May be used to: The food label must list: The name of the product Keep a food safe for a longer period of time The amount of food in the package Boost its nutrient content The name and address of Improve its taste, texture the company that makes, or appearance packages or distributes the product Two additives that concern The ingredients in the some experts are: food Aspartame: a sweetener The Nutrition Facts used in some diet drinks panel, which provides Olestra: used in some info about the nutrients potato chips found in the food Nutrition Labels and Food Safety cont.

9 Nutritional Claims Reduced: The food contains 25%. fewer calories or 25% less of a given Federal law gives uniform nutrient than the original version. definitions for the following terms: Foods labeled as reduced may offer Free: The food contains none, or an a much healthier option than the insignificant amount of a given original version. The reduced component: fat, sugar, saturated fat, version may however still contain a trans fat, cholesterol, sodium or high number of calories. calories To be calorie free a food must have fewer than 5 calories per serving Low: You can eat this food regularly without exceeding your daily limits for fat, saturated fat, cholesterol, sodium or calories. Low-fat foods must have three grams of fat or less per serving.

10 Light: Must contain one-third fewer calories, one-half the fat or one half the sodium of the original version. Nutrition Labels and Food Safety cont. Pasteurization: Treating a substance with heat to kill or slow Food borne Illness: Aka food the growth of pathogens poisoning Cross-contamination: The About 76 million Americans spreading of pathogens from one become ill as a result of food borne food to another illness each year Caused by bacteria and viruses: Separate the foods most likely to carry pathogens E. coli Raw meat Salmonella Poultry Common Symptoms: Seafood Cramps Eggs Diarrhea Heating foods to a high enough Nausea temperature will kill the pathogens Vomiting that cause illness Fever Dehydration Consult a doctor if: a fever higher than degrees F.