Nutrition
My Plate
Terminology
• Nutrition: The science of food and how the body uses the foods taken
in.
• Nutrients: The chemical substances in food that help build and
maintain the body.
• Undernourished: Not eating enough food to keep a healthful body
weight and activity level.
• Malnutrition: Lack of proper nutrients in the diet.
Terminology
• My Plate: Current USDA guideline for portions and nutrients for a
balanced diet.
• Food Guide Pyramid: A diagrammatic representation of
recommended portions of the five basic food groups, plus fats and
oils
• USDA: United States Department of Agriculture; responsible for
developing and executing U.S. federal government policy on farming,
agriculture, and food.
My Food Plate Guidelines
Undernourished
Malnutrition
• Not enough calories/food
• No nutrients
USDA Nutritional Guidelines
• Food Pyramid
• My Food Plate
What is a Balanced Meal?
The Six Nutrients
Terminology
• Carbohydrates: Organic compounds that include sugars & starches; major
energy source in diet
• Proteins: Organic compound essential in diet for growth & repair of tissue
• Vitamins: Organic substance that is fat or water soluble essential for
normal growth & activity of body
• Minerals: Inorganic element essential to nutrition of humans, animals,
plants
• Fats: Organic compound that serves as reserve of energy in body;
necessary for absorption of vitamins
• Water: Essential nutrient for body function; produces fluids such as urine,
perspiration, tears, saliva
Functions of Nutrients
Carbohydrates: provides energy
Proteins: build, maintain, and repair cells
Vitamins: keep vital processes working
Carbohydrates (CHO)
• Functions of Carbohydrates
• Supplies energy
• Body’s most efficient energy source
• Helps in uses of fats
• Two types of Carbohydrates
• Simple - sugars
• Complex – starch and fiber
• Accounts for 55-60% of total caloric intake
Simple Carbohydrates
• Should account for <15% of caloric intake
• Natural Sugars
• Monosaccharides
• Single sugars – fruits, syrup, honey
• Glucose
• Refined Sugars
• Disaccharides
• 2 sugars combined – milk sugar, table sugar
Complex Carbohydrates
• Long chain glucose units
• Starches
• Vegetables - potatoes
• Grains – rice, breads
• Body cannot use starch directly
Proteins
• Should encompass ~15% of daily caloric intake
• Functions of Protein
• Builds, repairs, and maintains body tissue
• Supplies Energy
• Aid with enzyme, hormone, and enzyme production
• Two Main Sources of Protein
• Animal Sources
• Plant Sources
• Excess protein is converted to fat and may result in dehydration and
potential kidney damage
Vitamins
• Functions of Vitamins
• Required for numerous functions within the body but do not become part of the
body
• Deficiencies can lead to serious health problems
• Fat soluble
• Found in fatty portion of food and oils
• Vitamins A, D, E, K
• Water soluble
• Help to regulate metabolism but cannot be stored
• Vitamin C, B-complex vitamins
Benefits of Vitamins
• Vitamin A: Healthy eyes and skin
• Vitamin D: Helps absorb calcium and phosphorus
• Vitamin E: Reduces the risk of heart disease
• Vitamin B: Complex; helps with energy, mood, and memory
• Vitamin C: Helps prevent cardiovascular disease and strengthen
immune system
• For prevention of common cold and to slow aging
Sources of Vitamins
• Vitamin A: dairy, eggs, dark colored vegetables, orange fruits
• Vitamin D: dairy, eggs, natural sunlight
• Vitamin E: vegetable oil, nuts, avocados, grains
• Vitamin B: potatoes, bananas, seeds, fish
• Vitamin C: citrus fruits, broccoli
Minerals
• Functions of Minerals
• Minerals and trace elements are similar to vitamins and are required in very
small or trace amounts to maintain good health.
• Minerals DO become part of the body
• Trace Elements = Electrolytes
• Sodium
• Potassium
• Chloride
• More than20 minerals have essential roles in the body
• Many are stored in liver and bones
Good Sources of Minerals
Calcium for healthy bones—Dairy
Phosphorus for healthy bones & teeth—Dairy
Magnesium to help muscles & nerves—Nuts, whole grains, leafy
greens, chocolate!
Iron for healthy blood cells—Red meat, leafy vegetables
Potassium for healthy nervous system—Peas, bananas, broccoli
Zinc for healthy immune system—Red meat, poultry
Fats
• Functions of Fats
• Carry essential fatty acids
• Provide more than twice the amount of energy of carbohydrates and proteins
• Most concentrated source of energy
• Should account for 25-30% of caloric intake
• Sources of Fats
• Good Fats – Unsaturated (plant derivate – liquid at room temperature)
• Bad Fats – Saturated (fatty acids – derived from animal products
Side Effects of Too Many Bad Fats
• High Cholesterol
• Clogged Arteries
• High-Risk for Disease
• Obesity
• High blood pressure
• Shortened life-span
Water
• Function of Water
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Most Essential of the Nutrients
Basis of the fluids in the body
All the cells and organs need water to function
66% of the body is made up of water
• Lack of water (dehydration) can lead to illness and death
• Body has mechanisms to maintain homeostatic levels of hydration
(kidneys and solute accumulation)
• Essential for all chemical processes
Maintaining a Healthy Weight
Terminology
• Calorie: measurement of the potential heat energy in the food we eat
• Metabolism: process by which the body breaks down substances and
gets energy from food
• BMI: measure of body weight relative to height
• Overweight: heavier than the standard weight range for your height
• Obese: having an excess of body fat, serious health risks
• Underweight: below the standard weight range for your height, also
carries health risks
Calorie
• Measurement of the potential heat energy in the food we eat
• Amount of energy expended in raising the temperature of one gram
of water one degree Celsius
• Provide the energy your body needs for activities such as walking ,
doing chores, and playing sports
• You can find calories in protein, carbohydrate, and fats
Nutrient Calorie Content
• 1 gram (g) of protein = 4 calories
• 1g of carbohydrates = 4 calories
• 1g of fats = 9 calories
• Alcohol NOT considered a nutrient since it does NOT contribute to
growth, maintenance, or repair of body tissue.
• IT IS HIGH IN EMPTY CALORIES!
• 1g of alcohol = 7 calories
3500 calories = 1 pound of Fat
How to find the amount of calories in food:
• Read the nutrition labels or facts
• Phone Apps:
• MyFitnesPal
• LoseIt!
• MyPlate Calorie Tracker by LIVESTRONG.COM
• Reference guides
Calorie Requirements
• Take your weight in pounds and multiply it by:
• 10 for light activity
• 15 for moderate activity
• 20 for heavy activity
• Then Subtract the following:
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100 if you are 35-44 years old
200 if you are 45-54 years old
300 if you are 55-64 years old
400 if you are 65 and older
• For weight loss use target weight
• Never go below 1,200 calories per day
Caloric Requirements for Teens
• TEENAGE GIRLS
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1700-1800 if sedentary/not active
2000-2200 if moderately active
2300-2600 if active
2800-3000 if very active
• TEENAGE BOYS
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2100-2500 if sedentary/not active
2500-2900 if moderately active
2800-3400 if active
3300-4000 if very active
Metabolism: Fast or Slow?
• The process by which the body breaks down substances and gets
energy from food
• Converts the food you eat into fuel
• Example: if you consume 500 fewer calories than you use every day,
you will lose 1 pound per week.
Basal Metabolic Rate
• Basal Metabolic Rate: is the amount of calories you burn just
to keep you alive.
• BMR Formulas:
• Women:
• BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
• Men:
• BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) - ( 6.8 x age in year )
BMI: Body Mass Index
• BMI: a measure of body weight relative to height
• By calculating your BMI you can determine if you’re overweight, obese, or
underweight
• Overweight: heavier than the standard weight range for your height
• BMI 25-30 indicates overweight
• Obese: having an excess of body fat, serious health risks
• BMI: >30 indicates state of obesity
• Underweight: below the standard weight range for your height. Also
carries serious health risks
Determining a Healthy Weight
Appropriate Ways
Inappropriate Ways
• Insurance table www.bcbst.com
• Doctor recommendation
• Weight Watchers
• Peer pressure
• Comparing self to models,
celebrities, friends
• Hurtful remarks by family/friends
• Negative body image
www.weightwatchers.com
• Clothes fitting poorly
• Fatigue easily
• Photographs of self
Healthy Ways to Lose Weight
• Choose nutritional foods: fruits, vegetables and whole grains that
have fewer calories
• Watch portion sizes: stick to recommended portion sizes for each
food groups
• Avoid foods that are high in fats and added sugars: fast foods,
candy, soda
• Enjoy your favorite foods in moderation: enjoy a small scoop of ice
cream less often, special occasions
Healthy Ways to Lose Weight
• Be active: walking, yard work, dancing, swimming, bicycling, etc.
• Tone your muscles: muscle tissue takes more calories to maintain
than fat, but increasing your muscle mass means that your body will
use more calories
• Stay hydrated: drink between 8 to 12 cups of day,
• 1 cup = 8 ounces
Healthy Ways to Gain Weight
• Select foods from the five major food groups that are higher in
calories: whole milk
• Choose higher-calorie, nutrient-rich food: nuts, dried fruits, cheese,
and avocados
• Eat nutritious snacks: enjoy more often to increases your daily calorie
intake
• Get regular physical activity: activity will ensure that most of the
weight you gain is muscle rather than fat
Tracking Your Diet & Exercising
Why is Physical Activity Important
• It helps relieve stress
• It promotes a normal appetite response
• It increases self-esteem
• It helps you feel more energetic
• It help you maintain a weight that is within the healthy weight range
• It keeps body organs, bones and muscles in good shape
Great Activities for….
Strengthening
Raising Your Heart Rate (Cardio)
• Circuit training
• Pilates
• Lifting
• Stretching
• Push-ups
• Free Weights
• Running
• Walking quickly
• Biking
• Aerobics
• Swimming
• Tennis
• To lose one pound of fat, a person must decrease their caloric intake
by 3500 calories.
How do I know if I’m eating and exercising
enough to maintain a healthy weight?
• Know what you weigh/BMI
• Know what is proper nutrition
• Know what are correct portions
• Know the importance of exercise
• Know what your goal is
• The last thing you need to know is...
Body Image and Eating Disorders
Terminology
• Body Image: the way you see your body; may be either negative or
positive
• Eating Disorders: extreme, harmful eating behaviors that can cause
serious illness or even death
• Anorexia: an eating disorder in which an irrational fear of weight gain
leads people to starve themselves
• Bulimia: an eating disorder that involves cycles of overeating and
purging, or attempts to rid the body of food
• Binge Eating: an eating disorder in which people overeat compulsively
• Female Athlete Triad: Consists of three conditions; disordered eating,
menstrual dysfunction, premature osteoporosis (low bone density)
Body Image
• Many teens feel insecure about their changing bodies
• Changes they my experience are physical and hormonal
• It is common to feel unhappy about their body type, wish they were:
taller, shorter, thinner, shapelier, or more muscular
• Body images come from: models, athletes and actors, etc.
• Fixation on poor body image may lead to a distorted body image.
Eating Disorders
Causes of eating disorders:
• Linked to depression
• Low self-esteem
• Troubled personal relationships
• Social and cultural forces
• Genetics
Anorexia Nervosa
• This disorder affects a person’s self-concept and coping abilities
• Develop obsessive behaviors related to foods
• Avoiding food and meals
• Eating only a few kinds of food in small amounts
• Weighting or counting the calories in everything they eat
• Exercising excessively
• Weighting themselves repeatedly
Health Consequences of Anorexia Nervosa
• Malnutrition and starvation may occur
• Bones may become very brittle
• Body temperature, heart rate, blood pressure may drop
• Organ size may be reduced
• Heart problems and sudden cardiac death may occur
Anorexia Athletica
• Condition specific to athletes
• Characterized by features common in anorexia nervosa
• No self-starvation practices
• Signs
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Disturbance of body image
Weight loss >5% of body weight
Gastrointestinal complaints
Primary amenorrhea
Menstrual dysfunction
Absence of illness explaining weight reduction
Fear of becoming obese
Binging, purging, compulsive eating, or caloric restriction
Bulimia
• Regularly goes on binges, eating a huge amount of food in a single
sitting
• Feels out of control
• Often gulps down food too fast to taste it
• After binging, purges, then forces him/herself to vomit or takes
laxatives to flush the food out of system
• May fast or exercise frantically after a binge
Health Consequences of Bulimia
• Dehydration
• Sore, inflamed throat and swollen glands
• Damaged teeth from stomach acid from vomiting
• Damaged stomach, intestines, or kidneys
• Irregular heart rhythms
• Heart failure
• Death
Binge Eating
• Eating large amounts of food in a short period of time without
purging
• May feel guilty and disgusted about their behavior but feel powerless
to stop the binge eating
• More common in males
Health Consequences of Binge Eating
• Become overweight or obese
• Develop high blood pressure
• Develop Type 2 diabetes
• Develop cardiovascular disease
A good candidate for the Female Athlete Triad
• Being competitive athlete
• Playing sports that require you to check your weight often or maintain
a certain weight
• Not having time to spend with friends because your sport takes up all
your free time
• Exercising more than is necessary for your sport
• Being pushed by your coach or your parents to win all costs
Signs and Symptoms of the Female Athlete
Triad
• Weight loss
• Absent or irregular periods
• Fatigue
• Stress fractures
• Restrictive dieting
• Binge eating
• Induced vomiting
• Excessive exercise
Health Consequences of a Female Athlete
Triad
• Stops eating normally and may develop an eating disorder
• Menstrual periods may stop or become irregular which may weaken
bones
• Bones that are thin and weak can increase the risk of fractures and
injuries
• Can affect growth
Meals for Athletes
Pre-Game Meals
• Eat 2 - 3 hours before event which allows enough time for digestion
• Eat foods high in carbohydrates with a small amount of lean meat, or
perhaps a small amount of dairy.
• Make sure the meal is low in fat (not over 10%)
• Drink at least 16 oz. glass of water.
One Hour Before Game Snack:
Foods high in carbohydrates, no meat, low in fat and
easily digestible.
• Yogurt
• Bread
• Dry Cereal (low fiber)
• Sports Beverages
• Crackers
What do Post-Game Meals Do?
Eaten 30 to 45 minutes after workout/competition:
• Replace fluids that have been lost
• For every pound that is lost, drink 2 cups of fluids
• Contain complex carbohydrates, protein, and fats
• Replenish body’s energy stores
• Kick start the muscle rebuilding process
• Encourage rapid recovery
Maintaining Energy Level During All-Day
Events
• Drink plenty of fluids
• Small “mini” meals (under 300 calories) low in sugar and fats
• Pace your eating evenly throughout the day
• Try to avoid eating an hour before event
• NO SODA