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Nutrition: Activity

Nutrition: Activity. As a class, we will make a list of our FAVORITE foods Then, try to guess which ones are healthy (we will circle these) Why did you pick these foods?. Nutrition. Now we are going to learn how to actually define “HEALTHY” vs “Non-Healthy” foods. Nutrition.

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Nutrition: Activity

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  1. Nutrition: Activity • As a class, we will make a list of our FAVORITE foods • Then, try to guess which ones are healthy (we will circle these) • Why did you pick these foods?

  2. Nutrition • Now we are going to learn how to actually define “HEALTHY” vs “Non-Healthy” foods

  3. Nutrition • Nutrition = the process by which a living organism assimilates food and uses it for growth and replacement of tissues • Proper nutrition can: • Reduce the likelihood of injury and illness • Speed the healing process of injury and illness • Increase energy • Improve athletic performance • Enhance mood • Regulate weight

  4. Nutrition • The big question: • Why do we need food??? • ENERGY!!!

  5. Nutrition and Energy • Energy = the power used to do work (or to produce heat or light) • Energy cannot be created or destroyed • It can only be changed from one form to another • Ex: When coal burns, the energy stored in the chemical form is converted to heat and light

  6. Nutrition and Energy • Living plants are able to use and convert solar energy by a process called photosynthesis • Animals use chemical energy found in plants or other animals • They can oxidize carbohydrates, fats, and proteins • This produces energy, carbon dioxide, and water

  7. Nutrition and Energy • Energy is needed for: • Body functions • Ex: breathing, beating heart, body temperature • Active movement • Ex: muscle contractions (running, jumping, walking, etc.) • Growth and repair • Ex: muscular, skeletal, tissue, etc.

  8. Nutrition and Calories • The use of energy always produces heat • In nutrition, energy is measured in CALORIES

  9. Nutrition and Calories • What exactly is a Calorie? • Calorie = the energy needed to raise the temperature of 1 gram of water from 14.5 to 15.5 degrees Celsius • That is why we say that we “burn” calories • (In reality we are converting energy stored into body functions or active movement)

  10. How Many Calories? • The “average” recommended diet is 2,000 calories per day • This number varies based on: • Age • Gender • Health issues • Physical activity

  11. How Many Calories? • Why do young people need more calories? • Their tissue, bones, muscles are still growing! • Why do athletes need more calories? • They are constantly converting calories into energy for athletic performance! • Ex: Michael Phelps claims to maintain a 12,000 calorie/day diet

  12. What should be in thoseCalories? • Before we talk about weight loss, weight gain, and counting calories….we need to address: • What should we eat???

  13. What to Eat • The human body must have a balanced diet consisting of the following 7 food components or nutrients: • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water • Fiber • Without these, the body will not be able to grow, repair, and maintain body tissues

  14. What Did You Eat Last Night? • As a class, make a list of what everyone ate last night • Highlight the “healthy” choices • (Hopefully each day we will get closer to knowing how to label these healthy options)

  15. What is in Your Food? • Now let’s define what each nutrient is and how it affects your body • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water • Fiber

  16. Carbohydrates • Carbohydrates = the body’s primary source of fuel for energy • Carbs make glucose which is the fuel that gives you energy and keeps everything going

  17. Carbohydrates • You can find carbohydrates in the following: • Fruits • Vegetables • Breads, cereals, and other grains • Milk and milk products • Foods containing added sugars (e.g., cakes, cookies, and sugar-sweetened beverages).

  18. Carbohydrates • Simple Carbs = added sugars • “Empty” calories • Provide energy but no nutrients • Complex carbs = starches • Provide energy AND vitamins, minerals, fiber • Ex: vegetables and grains

  19. Carbohydrates • Nutritionists recommend that 45-50% of daily calories come from carbohydrate sources • Bulk should be from complex carbs • Veggies, grains, fruits • Minimize simple carbs • Candy, ice cream, sweet beverages, etc.

  20. Carbohydrates • So if you are maintaining a 2,000 calorie/day diet…about how many of those calories should come from carbohydrates? • Remember, however, think: • Vegetables • Fruits • Grains

  21. Increasing Carbohydrates • Some healthy foods that are high in quality carbohydrates: • Apples • Bananas • Corn • Squash • Dried fruits (raisins, cranberries) • Granola or oatmeal • Whole grain choices

  22. Decreasing Carbohydrates • Some healthy foods with low amounts of carbohydrates: • Leafy greens • Broccoli • Spinach wrap (instead of bread) • Strawberry or Kiwi • Lean meats • Seafood • Egg whites

  23. Activity: Carbohydrates • As a class, make a list of simple carbohydrates and complex carbohydrates • Name some ways that you can start substituting complex carbs for simple ones for the following meals: • Breakfast • Lunch • Snack • Dinner • Dessert

  24. Proteins • Protein = an essential nutrient that contains nitrogen and helps the body grow, build, and repair tissue • Protein is found in every cell and tissue in the human body

  25. Proteins • Proteins are made of amino acids • There are 20 amino acids and 9 are required in the human body • These are called “essential” amino acids

  26. Proteins • A “complete protein” contains all the 9 essential amino acids • Complete Proteins: eggs, meat, fish, poultry, cheese and milk • Incomplete Proteins: fruits, veggies, grains, and beans

  27. Proteins • In other words… • Animal proteins are usually complete proteins • Plant proteins are usually incomplete proteins • THEREFORE, vegetarians must maintain a very well-balanced diet that incorporates all of the essential amino acids

  28. How Much Protein Do I Need? • (Body weight/2.2 ) x 0.8 = recommended AVERAGE grams of protein per day • This means that you need 0.8 grams of protein per kg of body weight • **Athletes need more for tissue repair!!**

  29. Fats • Dietary fat is required to: • Carry vitamins through the blood • Insulate body tissues • Provide energy

  30. Fats • Fats and oils are composed of basic units called “fatty acids” • The following types of fat all contain different mix of fatty acids: • Saturated • Monounsaturated • Polyunsaturated • Trans

  31. Fats • Saturated Fatty Acid= mostly found in animal sources • Monounsaturated Fatty Acid = mostly found in vegetable, olive, and peanut oils • Polyunsaturated Fatty Acid = mostly found in seafood • Trans Fatty Acid = mostly found in processed food such as margarine and snack foods

  32. Fats: How Much Should I Eat? • Total fat intake should be no more than 30% of total daily calories • Saturated fat intake should stay under 10% • While fats are an integral part of a well-balanced diet, they should be limited

  33. How to Limit Fat Intake • Limit amounts of red meat • Choose low-fat or non-fat dairy products • Remove skin from poultry • Decrease or eliminate fried foods, butter, margarine • Cook with small amounts of olive oil instead of butter

  34. Fats: Quick Assignment • Using the internet, complete the following assignment: • Identify 5 foods that you enjoy that are HIGH in fat content • Identify 5 foods that you enjoy that are LOW in fat content

  35. Vitamins • Vitamins = complex organic substances that the body needs in small amounts • Most vitamins cannot be manufactured by the body and must be provided by your diet

  36. Vitamins • Vitamins have a variety of healthy functions in the body • If the body lacks vitamins, deficiencies or disease can develop

  37. Vitamins • Vitamins are grouped into 2 categories: • Fat-soluble • Too much can cause toxicity • Water-soluble • Too much will be excreted in the urine

  38. Fat-Soluble Vitamins • Found in foods such as: meats, liver, dairy, eggs, and green vegetables • Vitamin A (retinol) • Vitamin D (calciferol) • Vitamin E (tocopherol) • Vitamin K1 (phytonadione) • Vitamin K2 (menaquinones) • Vitamin K3 (menadione)

  39. Water-Soluble Vitamins • Found in foods such as: whole grain cereals, leafy green vegetables, fruits, and legumes • Folic Acid • Nicotinic Acid (niacin) • Vitamin B1 (thiamine hydrochloride) • Vitamin B2 (riboflavin) • Vitamin B6 (pyridoxine hydrochloride) • Vitamin B12 (cyanocobalamin) • Vitamin C (ascorbic acid)

  40. Vitamins

  41. Vitamins

  42. Vitamins: Assignment • Use the internet to fill out the Vitamin chart

  43. Minerals • Inorganic substances that are needed for proper growth, development, and health • If a body needs more than milligrams of an inorganic substance in a day…it is known as a “MINERAL” • If less is needed = “trace element”

  44. Minerals • Minerals are needed to: • Transport oxygen • Stimulate muscles to contract • Maintain CNS function

  45. Minerals • Examples of minerals that are critical in a well-rounded diet: • Calcium • Phosphorus • Potassium • Sodium • Iron • Zinc

  46. Minerals: Assignment • Use the internet to complete the minerals assignment to the best of your ability

  47. Vitamins & Minerals: Assignment • 1.) Go to the following website: • http://www.netdoctor.co.uk/health_advice/facts/vitamins_which.htm • 2.) For each vitamin and mineral you will need to identify: • Signs of deficiency • Good sources

  48. Water • The most important, yet often neglected, nutrient • No water = death • Limited water = body will suffer

  49. Water • Water is in the bloodstream (circulating throughout the body) • Water helps to: • Regulate temperature • Transport nutrients • Eliminate toxins and waste • Maintain proper metabolism

  50. Water • Fluid Loss • 2-3 % of body weight = impaired performance • 7-10% of body weight = can be fatal

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