Nutrition

1. Nutrition Miss Toritto

2. Benefits of physical activity • 1. Control weight • Diet and physical activity together • Gain weight when the calories you burn, including those during exercise, are less than the calories you eat/drink • 2. Reduce risk of cardiovascular disease • Lower blood pressure and cholesterol levels • At least 150 minutes a week of moderate intensity aerobic activity • 3. Reduce risk of type 2 diabetes and metabolic syndrome • Metabolic syndrome= too much fat around the waist, high blood pressure, low HDL cholesterol, high blood sugar • At least 150 minutes a week of moderate intensity aerobic activity

3. Benefits of physical activity • 4. Reduce risk of some cancers • Colon and breast cancer • *Lung cancer • 5. Strengthen muscles and bones • Slows the loss of bone density • Helps with arthritis • 6. Improve mental health and mood • Keeps your thinking, learning and judgment skills sharp • Reduces risk of depression and helps you sleep better • 7. Improves your ability to do daily activities • Lower risk of functional limitations than people who are inactive • 8. Increases life expectancy, Quality of life

4. Understanding metabolism • Metabolism: the processes that the body needs to function • BMR= Basal Metabolic Rate (aka Resting Metabolic Rate) • Basal Metabolic Rate: amount of energy (calories) that a person needs to keep the body functioning at rest

5. BMR: Factors • Factors influencing metabolic rate: • 1. Body Composition • Higher muscle= Higher metabolic rate, muscle burns 3-5x more calories than fat does • 2. Age • Highest during periods of rapid growth (puberty) • As you get older, muscle mass decreases, metabolism slows • 3. Weight • The heavier you are, the more calories you need • Burn more calories

6. BMR: Factors • Factors influencing metabolic rate • 4. Gender • Women have 5-10% lower metabolic rate than men • Men burn more calories (more muscle naturally) • 5. Body Surface Area • Great surface area=Higher BMR (tall thin people have high BMR) • 6. Endocrine Glands (thyroid hormones) • Thyroid hormone • Supply of thyroxineinadequate (BMR falls 30 to 50%) or hyperative (BMR increase 2x normal amt)

7. Six Essential Nutrients • Pyramid versus My Plate

8. Six Essential Nutrients • CARBOHYDRATES: Provide energy for muscles, nerves, and the brain • Complex carbs: provide calories and other nutrients • good sources of fiber, essential for digestion and prevention of some diseases • Simple carbs: provide calories, not much else • Empty Calories • Regulates amount of sugar circulating in body • Assists in body’s absorption of calcium • Helps in lowering cholesterol level and regulates blood pressure

9. SIX ESSENTIAL NUTRIENTS • PROTEINS: Builds and repairs cells, fight infections, and make blood strong • Made up of amino acids • Responsible for repair and maintenance of the bodies living cells • Sources • Fish, meat, chicken, eggs, milk, soy beans, nuts, beans • 4 calories in one gram

10. SIX ESSENTIAL NUTRIENTS • FATS: Provides energy and fatty acids and helps digestion • Too much fat can be harmful • Bad reputation but fatty acids serve many functions! • Provide us with energy • Essential for absorption of vitamins A, D, E, K • Help regulate inflammation, blood pressure, blood clotting • Insulation and cushioning for organs • 9 calories in one gram

11. Six essential nutrients • WATER:Essential to life • W: Works to keep muscle and skin toned • A: Aids in weight loss • T: Transports oxygen and nutrients to cells • E: Eliminates toxins and wastes from the body • R: Regulates body temperature

12. SIX ESSENTIAL NUTRIENTS • VITAMINS: Essential for growth and health • Main function- Facilitate and regulate body processes • 2 main groups: Fat soluble and water soluble • Fat soluble • -Absorbed along with fats and can be stored in the body (vitamins A, D, E, and K) • Water soluble • (Include B-complex vitamins and vitamin C) • Sources: Milk, meat, fruits vegetables, bread, cereals

13. Six Essential Nutrients • MINERALS: Regulate body processes • For example: Iron in red blood cells transports oxygen • Minerals combine in important ways in the body (calcium in our bones) • Each mineral has a specific role in our body • All minerals can be obtained through food we consume • Builds bones, teeth, blood and helps the body use energy

14. Eating disorders • Why do they happen? • Complicated, serious and potentially devastating • Complex combination of factors • Genetics • Biochemical • Psychological • Cultural • Environmental • Many misconceptions • Illnesses not character flaws or choices • CANNOT tell if a person has an eating disorder just by looking at them (underweight, normal weight, overweight)

15. Female Triad

16. Types of eating disorders • Anorexia Nervosa: • Relentless pursuit  of thinness • Unwillingness to maintain a normal or healthy weight • A distortion of body image and intense fear of gaining weight • A lack of  menstruation among girls and women • Extremely disturbed eating  behaviors • Warning Signs: • • Deliberate self-starvation with weight  loss• Intense, persistent fear of gaining weight• Refusal to  eat or highly restrictive eating• Continuous dieting• Abnormal weight loss• Sensitivity to  cold• Absent or irregular menstruation• Hair loss

17. Types of eating disorders • Bulimia Nervosa • May secretly binge — eating large amounts of food — and then purge, trying to get rid of the extra calories in an unhealthy way • Preoccupied with weight and body shape • May judge self severely and harshly for self-perceived flaws

18. Types of eating disorders • EDNOS: Eating disorder not specified: • Any combination of signs and symptoms typical of anorexia and bulimia • Examples of EDNOS: • Menstruation is still occurring despite meeting all other criteria for anorexia nervosa • All conditions are present to qualify for anorexia nervosa except the individual's current weight is in the normal range or above • Purging or other compensatory behaviors are not occurring at a frequency less than the strict criteria for bulimia nervosa • Purging without Binging—sometimes known as purging disorder • Chewing and spitting out large amounts of food but not swallowing

19. Types of eating disorders • Orthorexia Nervosa: • When eating healthy goes too far • Obsessed with the “perfect diet” • Fixate on eating food that make them feel pure/healthy • Obsessive compulsive behaviors • Eating out is out of the question

20. Types of eating disorders • Anorexia Athletica/Over Exercise: • -Not recognized by standard mental health diagnostic manuals • Used to denote a disorder characterized by excessive, obsessive exercise (compulsive exercise) • Feelings of guilt when missed workout/don’t exercise enough • Most commonly found in pre-elite/professional athletes • Also can exist in general population • Anorexia Athletica may occur when coaches or parents pressure athletes to improve performance and encourage an increase exercise or training or dieting

21. Types of eating disorders • Overeating: • Use food and eating as a way to hide from or manage emotions • Fills a void felt inside • Used to cope with daily stresses and problems in life • Seek emotional comfort in food • Tend to be overweight • NOTE: Unlike bulimia nervosa, those with overeating disorder do not purge excess calories following a binge episode

22. Types of Eating disorders • Binge Eating: • Frequently consume unusually large amounts of food • Overeating crosses the line to binge-eating disorder – • Becomes a regular occurrence, usually done in secret • Cannot resist the urge and continue to binge

23. Types of eating disorders • Night Eating: • Lack of appetite in morning • Overeating at night • Waking to eat throughout night • Ingestion of at least 25% of daily calories after dinner or awakening to eat at least 3 times per week • Not always recognized by health professionals • Frequently, the signs and symptoms may be mistaken for other conditions or identified simply as bad habits