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FITNESS GOALS
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What were you fitness goals in 6th grade, 7th grade,
8th grade, 9th grade and now?
What was your motivation for each fitness goals?
(why did you want to reach that level)
How much did you think about diet/nutrition
during each period?
What do you want to learn about
nutrition and why do you want to
learn that?
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In your notebooks list the 6 foods that you eat most often for
meals or snacks. Next to each food choice, list the factors why
you choose those foods.
How does good nutrition affect each body system???
 Digestive
 Immune
 Nervous
 Circulatory
 Respiratory
 Muscular
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Hunger & appetite
When stomach is empty, walls contract & stimulates nerve endings.
 Nerves signal to brain that body needs food.
 When you eat, walls stretch and nerve endings are no longer
stimulated.
 Eating to be “sociable” or in response to familiar sensation, i.e. smell
of food is considered your appetite.
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Food & emotions
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Eating more or less when feeling stressed, frustrated, bored. or
depressed.
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Food & environment
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Family, friends & peers
 Adults plan your meals when young, so you’ve become familiar w/
specific foods.
 Friends & peers influence you to try new foods.
Cultural & ethnic backgrounds
 Convenience & cost
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 Busy families may rely on foods that can be prepared quickly such as
microwaveable meals or fast food.
 Relying more on cost & convenience can lead to eating foods w/ less
nutritional value.
 Processed foods, preservatives, or foods prepared w/ excess fat or fried
to prepare quickly.
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Advertising
 Millions spent each year to influence food choices.
 Individuals must carefully analyze health messages delivered through
advertisements.
1.
2.
3.
Briefly explain the relationship between
nutrition, quality of life and disease.
Define the term appetite.
Name three influences, other than family, on
people’s food choices.
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Carbohydrates
Fiber
Proteins
Fats a.k.a lipids
Vitamins
Minerals
Water
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Carbohydrates
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Simple vs. complex carbs.
 Simple carbs. are sugar.
 Found in fruits such as grapes, strawberries or
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bananas.
Called simple because they break down into sugar
(energy) quickly.
Complex carbs. Are starches.
Found in potatoes, yams and whole grain foods.
Called complex because they take longer for the body
to break down into sugar (energy).
Provide longer lasting energy.
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Carbohydrates
 Body converts all carbs. to glucose a.k.a. sugar, sugar is then
converted to energy.
 Glucose that is not used right away is stored in the liver as
glycogen, and later converted back to glucose when needed.
 If the body does not use the converted glucose (sugar), the
sugar will then turn to fat which leads to gains in fat, bad
cholesterol and weight.
 Provide 4 calories of energy per gram.
What are two things you can do to ensure that you use all the
glucose that your body takes in?
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Fiber
 Found in oatmeal, prunes, apples, broccoli, raspberries
& numerous other foods.
 Cannot be digested and used as energy, however help
move waste through digestive system.
 Helps prevent constipation, reduces risk of heart
disease, control diabetes (reduce blood glucose levels).
 On average, 20-35 grams of fiber daily.
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Proteins
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Made up of long chains called amino acids.
Body can make all but 9 of the 20 types.
Complete vs. incomplete
 Complete contain all 9 essential amino acids.
 Called essential because body cannot make these 9
types.
 Complete found in fish, meat, poultry, dairy.
 Incomplete lack one or more essential amino acids.
 Incomplete found in beans, peas & nuts.
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Proteins
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During infancy, childhood, pregnancy and adolescence body builds
new cells & tissues from amino acids.
Helps replace damaged or worn-out cells
Helps body make enzymes, hormones and antibodies. Basically, cell
functioning.
Provide 4 calories of energy per gram.
What are some instances when your body would need protein
quickly to help in cell repair and function?
What are some foods that are a good source of protein?
Meats
 Chicken
 Fish
 Protein supplements
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 Bars & shakes.
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Fats
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A.K.A. lipids
Provide twice the energy as carbs. or proteins; 9 calories per
gram.
Saturated vs. unsaturated fats
 Saturated solid @ room temp.
 Found in coconut oil, beef, pork, egg yolks & dairy.
 High intake associated w/ increased risk of heart disease (H.D.)
 Unsaturated liquid @ room temp.
 Found in olive oil, canola oil or corn oil.
 Associated w/ reduced risk of heart disease.
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What are some positives that can be found in fats?
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Fats
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Because fats take longer to digest, what is a healthy
recommendation when consuming foods containing
fat?
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Transport vitamins A,D,E & K to blood.
Help satisfy hunger longer because they take longer to digest.
High in calories & consuming excess amounts increase
chance of unhealthy weight gain & obesity.
Fats should only be 20-30% of daily caloric intake.
 400-600 calories for a 2,000 calorie diet.
What types of individuals may require a higher level
of fat intake?
Who contains more fat in their body, men or women?
Why?
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Minerals
 Calcium; dairy, leafy veges., tofu
 Phosphorus; milk, peas, beans, meats.
 Magnesium; whole grains, dark green leafy veges.
 Iron; meat, shellfish, peanuts, dried fruits.
What types of individuals may need a higher intake of
minerals?
What can someone do to get extra minerals?
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Vitamins
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Water vs. fat-soluble vitamins.
 Water soluble dissolve easily in water & pass easily into the
blood during digestion.
 Body does not store vitamins
 Need to replenish regularly.
 Fat soluble absorbed, stored & transported in fat.
 Stored in fatty tissue, liver & kidneys.
 Excess amounts can be toxic.
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Why
can excess amounts of fat soluble vitamins be
toxic?
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See figure 5.1, pg. 119 for list of water soluble vitamins
See figure 5.2, pg. 120 for list of fat soluble vitamins.
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Water
 Transports other nutrients to cells & carries waste from cells.
 Allows you to swallow, digest foods, absorb nutrients.
 Through perspiration (sweating) maintains normal body
temp.
With this being noted, if a person didn’t have enough water in
their body, what would happen under extreme heat or exercise?
 Drinks such as coffee, soda, tea & energy drinks (red bull or
monster) dehydrate body.
1. Compare the energy provided to the body by
carbohydrates, proteins, and fats.
2. Analyze the relationship between good
nutrition, health promotion, and disease
prevention.
3. What are vitamins?
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A: Aim for fitness
Aim for a healthy weight
 Be physically active each day
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B: Build a healthy base
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Make food choices carefully
Choose a variety of whole grain products
Choose a variety of fruits and veges daily
C: Choose sensibly
Low in saturated fat & cholesterol
 Choose beverages & foods to moderate sugar intake
 Choosing & preparing foods w/ less salt
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 Too much salt can lead to high blood pressure and lead
to loss of calcium from bone.
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Breakfast
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Snacks
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While you sleep body uses energy to breath & keeping heart beating &
repair body from the day.
Skipping breakfast can lead to overeating @ other meals. Also, When
you skip meals, body increases level of fat to provide energy.
Avoid snacks w/ empty calories. Foods that have a high level of
calories, but have little or no nutritional value.
Eating out
Order grilled, baked or broiled
 Ask for sauces on the side or no sauces at all (high in fat)
 You do not have to finish the entire dish (doggy bag it). Most portion
sizes @ restaurants are designed for 2-3 people.
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1.
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Define the Dietary Guidelines for Americans.
What is the purpose of the Food Guide
Pyramid?
Examine the effects of healthful eating
behaviors on body systems: How can
decreasing salt intake benefit the
cardiovascular and skeletal systems.
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Ingredients list
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List food’s ingredients by weight, in descending order.
Ingredient with the greatest amount listed first.
Can be misleading because…
 Similar ingredients could be listed separately, giving the appearance of
less of something.
 Example would be sweeteners, sugar, honey and corn syrup, giving the
impression of less sugar.
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Did you know…
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In order for a food to be labeled as “USDA organic” it must be
produced & processed without conventional pesticides & fertilizers,
bioengineering, radiation, hormones or antibiotics. To be labeled as
“USDA organic” it must be at least 95% organic.
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Nutrient content claims
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Light or lite
 Calories have been reduced by at least 1/3 or fat or sodium has been
reduced by at least 50%.
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Less
 Food contains 25% less of a nutrient or calories.
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Free
 Food contains no amount, or small amount of total fat, saturated fat,
cholesterol, sodium, sugars or calories.
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More
 Food contains 10% more of daily value for a vitamin, mineral, protein or
fiber.
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High, rich in, or excellent source of
 Food contains 20% or more of daily value of vitamin, mineral, protein or
fiber.
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Lean
 Food is a meat, poultry, fish or shell fish that has less than 10 Grams of
total fat, 4 grams of saturated fat and less than 95mg or cholesterol per 3
ounces.
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Did you know…
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Lactose intolerance is the inability or reduced ability to digest
natural sugar in milk. It can be managed by drinking small amounts
of milk or drinking milk with food. A person can also get milk’s
nutrients from yogurt or cheese, use lactase enzymes from a doctor
or drink lactose-reduced milk.
Foodborne illnesses
Most caused by bacteria & viruses.
 Can be caused by
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 One person spreading pathogens. This would be a form of a
communicable disease.
 Animals raised or caught for food can be infected with disease-causing
organisms in their tissues.
 If meat or milk from such an animal is not fully cooked or pasteurized, it may
cause an illness.
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You can minimize the risk by…
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Cleaning
 Any utensils being used to prepare or cook the food.
 The areas where the food will be prepared or cooked.
 Washing hands regularly during preparation and cooking.
 Using disposable paper towels, rather than towels or dishcloths.
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Separate
 Do not prepare meats and produce (vegetables & fruits) in the same area.
 Prevents cross-contamination.
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Cook
 Beef @ 160 degrees, poultry @ 170 degrees and fish @ 145 degrees.
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Chill
 Refrigerate or freeze perishable (foods that spoil quickly) foods such as
fruits, veges, or meats asap.
1.
2.
3.
What can the ingredients list of a food
product tell you?
How does a food allergy differ from a food
intolerance?
What is pasteurization?