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 “NonHealthy” foods
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
Nutrition
 The
big question:
 Why do we need food???
 ENERGY!!!
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
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
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.
Nutrition and Calories
 The
use of energy always produces heat
 In nutrition, energy is measured in
CALORIES
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)
How Many Calories?
 The
“average” recommended diet is
2,000 calories per day
 This number varies based on:




Age
Gender
Health issues
Physical activity
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
What should be in those
Calories?
 Before
we talk about weight loss, weight
gain, and counting calories….we need to
address:

What should we eat???
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
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)
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
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
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).
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
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.
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
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
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
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
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
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
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
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
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!!**
Fats
 Dietary



fat is required to:
Carry vitamins through the blood
Insulate body tissues
Provide energy
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
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
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 wellbalanced diet, they should be limited
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
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
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
Vitamins
 Vitamins
have a variety of healthy
functions in the body
 If the body lacks vitamins, deficiencies or
disease can develop
Vitamins
 Vitamins

Fat-soluble
 Too

are grouped into 2 categories:
much can cause toxicity
Water-soluble
 Too
much will be excreted in the urine
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)
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)
Vitamins
Vitamin A (retinol) properties
Good for
Eyesight, growth, appetite and taste.
Vitamin B1 (thiamine) properties
Nervous system, digestion, muscles,
Good for
heart, alcohol-damaged nerve tissues.
Vitamin B2 (riboflavin) properties
Growth, skin, nails, hair, sensitive lips
Good for
and tongue, eyesight, the breakdown
of protein, fat and carbohydrates.
Vitamin B6 (pyridoxine) properties
Preventing skin conditions, nerve
Good for
problems, helps the body absorb
protein and carbohydrate.
Vitamins
Vitamin B12 (cobalamin) properties
Making red blood and the formation of
Good for
the nerves.
Vitamin C (ascorbic acid) properties
Immune defense system, protection
from viruses and bacteria, healing
Good for
wounds, reducing cholesterol, cell
lifespan and preventing scurvy.
Vitamin D properties
Good for
Strong bones and teeth.
Vitamin E (tocopherol) properties
Fighting toxins – vitamin E is a powerful
Good for
antioxidant.
Vitamins: Assignment
 Use
the internet to fill out the Vitamin
chart
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”
Minerals
 Minerals



are needed to:
Transport oxygen
Stimulate muscles to contract
Maintain CNS function
Minerals
 Examples
of minerals that are critical in a
well-rounded diet:






Calcium
Phosphorus
Potassium
Sodium
Iron
Zinc
Minerals: Assignment
 Use
the internet to complete the minerals
assignment to the best of your ability
Vitamins & Minerals:
Assignment
 1.)
Go to the following website:
 http://www.netdoctor.co.uk/health_advi
ce/facts/vitamins_which.htm
 2.) For each vitamin and mineral you will
need to identify:


Signs of deficiency
Good sources
Water
 The
most important, yet often neglected,
nutrient
 No water = death
 Limited water = body will suffer
Water
 Water
is in the bloodstream (circulating
throughout the body)
 Water helps to:




Regulate temperature
Transport nutrients
Eliminate toxins and waste
Maintain proper metabolism
Water
 Fluid


Loss
2-3 % of body weight = impaired
performance
7-10% of body weight = can be fatal
Water
 Average
recommendation: Drink 6-8
glasses of water a day
 More when you are physically active


On average, a person loses about 7 glasses
of water each day
An active person will lose a greater amount
Water
 It
is important to drink water BEFORE,
DURING, and AFTER physical activity
 Our muscles work best when fed
water….therefore athletes MUST stay
properly hydrated at ALL times
Water vs. Sports Drinks
 Sports



Drinks
Added electrolytes, carbohydrates, sugars,
and some vitamins and minerals
NOT a better source of hydration than
water
However, the added components might
delay some fatigue and provide extra
energy from sugar
Water Challenge
I
challenge each of you to drink at least 4
bottles of water every day for one week
 Report
 Extra
this!!!
back to me if you feel any change
credit for anyone who actually does
Fiber
 Dietary
Fiber = the indigestible
component of plants that are consumed
by humans
 Fiber is found in all plant foods

Such as: grains, beans, lentils, fruits and
vegetables
Fiber
 The
nutritional component of fiber is
actually NOT essential
 HOWEVER, fiber keeps our digestive tract
running smoothly
Fiber
2

types of fiber
Soluble
 Found
in fruits, oats, legumes
 Lowers cholesterol

Insoluble
 Some
fruits, vegetables, whole grains
 Soaks up water to add bulk
 Prevents constipation
How Much Fiber Should I Eat?
 AVERAGE
daily recommendations:
 WOMEN:


Age 50 and down: 25 grams
Age 51 and up: 21 grams
 MEN


Age 50 and down: 38 grams
Age 51 and up: 30 grams
Some Foods High in Fiber










Apple
Bran cereal (Raisin Bran)
Broccoli
Carrot
Strawberries
Pear
Oat Bran
Lentils (cooked)
Baked Potato
Peas
Key Concepts!!!
 Carbohydrates
= our primary source of
energy
 Protein = needed for growth and repair
 Fats = store energy, insulate body, and
transport vitamins
 Vitamins = needed to use energy for body
functions
 Minerals = needed for growth,
maintenance, repair of tissue and bone
 Water = most important nutrient
 Fiber = helps digestive tract
Assignment:
Foods to Avoid or Limit….



Go to the following website:
http://nutritiondata.self.com/tools/nutrient-search
Finds foods that YOU ENJOY that have a high
content of the following nutrients:





Sugars
Trans Fat
Saturated Fat
Alcohol (you MIGHT enjoy these someday, but not
yet, so just take a guess at your preference)
This list = Foods/beverages that you generally want
to avoid
Nutrition Labels
 Nutrition
labels are required on almost all
consumable products
 In certain cases, labels are not required
by law…but a list of ingredients should
ALWAYS be present
Nutrition Labels: DV
%
DV = Percentage Daily Value
 DRV = Daily Reference Value


These show you percentages of nutrients
present in the food or drink
Percentages are based on a 2,000
calorie/day diet
Nutrition Labels: DV
 Recommended
daily values for energyproducing nutrients:





Fat = 30% of calories
Saturated Fat = 10% of calories
Carbohydrate = 60% of calories
Protein = 10% of calories
Fiber = 11.5 grams per 1,000 calories
Nutrition Labels: DRVs
 Should
limit daily nutrient levels to the
following (regardless of caloric intake):




Total Fat = less than 65 g
Saturated Fat = less than 20 g
Cholesterol= less than 300 mg
Sodium= less than 2,400 mg
How to Read a Nutrition Facts
Label
 http://www.heart.org/HEARTORG/Getting
Healthy/NutritionCenter/HeartSmartShopp
ing/Reading-Food-NutritionLabels_UCM_300132_Article.jsp
Nutrition Labels: Serving Size
 Serving
Size = How much of the food/drink
is actually being measured
 Servings per container = How many
servings there are
Nutrition Labels: Serving Size
 If
there are is more than 1 serving per
container, AND you eat more than 1
serving, you must multiply EVERYTHING on
the nutrition label
Nutrition Labels: Serving Size
 For





example:
Let’s say you are reading the info for a
Grande Starbucks cup of Chai Tea
You see that there are 100 calories PER
SERVING
You also see that there are 4 SERVINGS PER
CUP
You drink the entire cup
You just drank 4 x 100 = 400 Calories
Nutrition Labels: Serving Size
 Example:

Graham Crackers
 Serving
size: 1 cracker
 Servings per Cracker sheet: 4
 Servings per container: About 30

Calories = 100
 How
many calories are in 1 cracker?
 How many calories are in 1 sheet?
 How many calories are in the whole box?
Nutrition Labels: Serving Size
 Example:

Lays Chips
 Serving
size: About 5 chips
 Servings per bag: About 20

Fat = 15%
 About
how much Fat is in 1 chip?
 How much Fat is in 5 chips?
 How much Fat is in the whole bag?
Calories and Calories from Fat
 If
calories from fat = more than 30% of
total calories…this food is HIGH FAT
Nutrition Labels: Activity
 Pass
out the following nutrition label
samples:
 http://extension.missouri.edu/fnep/JIFF/7s
amplelabels.pdf
 Complete the worksheet questions and
review as a class
How to Lose Weight Healthfully
 The
key to losing weight is to do it in a
HEALTHY manner

This will:
 Keep
the weight off
 Maintain your energy level
 Avoid illnesses and injuries
 Avoid dangerous “fad diets”
How to Lose Weight Healthfully

Steps you can take to lose unhealthy weight:

1. Smaller Portions
Use smaller plates
 Don’t serve food “family style”


Only allow one plate for dinner (like a restaurant
would)
Use smaller utensils
 Never put food in your mouth when you are still
chewing
 Don’t eat standing in the kitchen

How to Lose Weight Healthfully
 Steps
you can take to lose unhealthy
weight:

2. Frequent small meals
 Avoid
eating only 3 big meals a day
 Your body needs to know that it will be fed
soon (or else it will store fat in case of an
emergency)
 When you fuel your body regularly, it will
process the food and release it as waste
quickly and frequently
How to Lose Weight Healthfully
 Steps
you can take to lose unhealthy
weight:

3. Decrease caloric intake
 Check
nutrition facts label **Remember to
multiply by the servings per container**
 **Warning** - too little calories will actually
make your body hold onto calories for longer
(as a survival tactic)
How to Lose Weight the
HEALTHY Way
 Think
about a picture of a young,
underprivileged child in a developing
country
 Why is his belly so big?
How to Lose Weight the
HEALTHY Way
 Concept

of “Skinny Fat”
Your body will hold fat in the wrong places
How to Lose Weight the
HEALTHY Way
 Calories:
quality over quantity
 Maintaining a very low calorie diet can
decrease your energy, therefore
decreasing your metabolism and quality
of exercise
How to Lose Weight Healthfully
 Steps
you can take to lose unhealthy
weight:

4. Decrease processed foods
 Generally
speaking, the more ingredients and
the longer the words = the worse for you
 Takes your body longer to break down
How to Lose Weight Healthfully
 Steps
you can take to lose unhealthy
weight:

5. Decrease sugar intake
 Avoid:
Candies, ice cream, sweet drinks,
cookies, chocolate, sweet cereals, “fruit”
snacks, etc.
 Temporary energy from empty calories
How to Lose Weight Healthfully
 Steps
you can take to lose unhealthy
weight:

6. Replace high calorie and high fat
condiments for lower ones:
 Avoid:
ranch, mayonnaise, butter, bleu
cheese, barbeque sauces, creams, cheese
sauces
 Use: mustard, lite vinaigrette, lite Italian, dry
spices (cayenne, salt, pepper, etc.),
lemon/lime
How to Lose Weight Healthfully
 Steps
you can take to lose unhealthy
weight:


7. Eat more veggies!
8. Replace fatty meats with lean meats
 Lean
meats = chicken, turkey, bison, seafood
(fish and shellfish)
How to Lose Weight Healthfully
 Steps
you can take to lose unhealthy
weight:

9. Choose the “light”, “diet”, “less sugar” or
“low fat” option
 Milk,

soda, yogurt, juice, sports drinks, etc.
10. Always carry healthy snacks with you
 Carrying
carrots, granola bars, almonds, etc.
around will prevent you from buying
unhealthy snacks
How to Lose Weight Healthfully
 11.

Drink more water
If you get bored of water, use the crystal
light powders that contain zero sugar
 12.
Instead of eating that late night
snack….drink something

Studies show that over 70% of hunger is
actually thirst….drink some water or low-fat
milk
How to Lose Weight Healthfully
 13.

Will actually encourage you to eat healthier
 14.


Learn how to cook!
Avoid popular “fad diets”
The quick fix is usually never the healthy
answer (and the weight almost always
comes back)
Lifestyle changes are a smarter, healthier
approach to weight loss
How to Lose Weight Healthfully
 15.


EXERCISE!!!!!
We will discuss this in the next section
Miss V’s FAVORITE unit!
How to Lose Weight the
HEALTHY Way


Instead of “low-cal” snacks, pick “Super Foods”
Super Food = carries an abundance of Vitamins and
Minerals, mood-enhancing, lowers cholesterol, and
reduces risk of heart disease!!!

Super Food Examples:












Beans
Blueberries
Broccoli
Oats
Oranges
Salmon
Spinach
Tea (green or black)
Tomatoes
Turkey
Walnuts
Yogurt
Important to Remember
 Weight
loss should only be attempted by
people who are OVER WEIGHT
 You CANNOT change your frame
 Starving yourself is NEVER going to work
 Optimal health should be your final
goal….NOT being a size 0
Activity: Fast Foods




Go to the following website:
http://nutritiondata.self.com/foods021000000000000000000.html?categories=1,9,11,14,7,12,
20,16,5,19,6,42,18,3,10,8,21,0,17,13,4,15,22
Locate at least 5 fast food items that you have eaten or
that you are likely to eat in the future.
Then, follow the instructions below:






1. Name of item.
2. How many calories does the entire item contain?
(Remember to look at the serving size)
3. List some other nutrient levels:
4. Do these surprise you?
5. Why or why not?
(Repeat these questions for each food item)....at least 5
items total
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

1.) Increase caloric AND nutrient intake
 Calorie-rich
foods should also be nutrient-rich
(do not find your calories in processed foods,
refined sugars, or alcohols…these will
produce the wrong type of weight gain)
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

2.) Increase number of daily meals
 Meals
should include protein, starch,
vegetables and fats
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

3.) Increase protein intake
 Whey
protein can be added to almost any
meal, shakes, bars, etc.
 Lean meats should be increased

(avoid TOO much meat that will increase your
cholesterol)
 Be
careful not to increase sodium above
2,300 mg
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

4.) Increase healthy foods that are high in
fat
 Plant
fats such as nuts, peanuts, seeds,
peanut butter, almond butter, avocados,
hummus, and oils
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

5.) Shakes and natural supplements
 Pre-workout
(for increased energy and max
oxygen conversion)
 Post-workout (for accelerated recovery)
protein shakes
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

6.) Choose “full-fat” or “whole” options
 Milk,

yogurt, cheese, etc.
7.) Replace diet drinks with 100% juice
products
 This
increases calories, vitamins, and nutrients
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

8.) Take your vitamins and minerals
 Increasing
weight will put more pressure on
your bones, muscles, and whole body
 Take vitamins and minerals to ensure that your
body can withstand this new stress and avoid
injury or illness
 Glucosamine, calcium, iron, fiber, multivitamins, etc.
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

9.) Cook in advance
 Healthy
protein and healthy fat options are
rarely readily available…so make Tupperware
and sandwich bags your new best friend
 Cook healthy meals and bring them with you!
How to Gain Weight
Healthfully
 Steps
you can take to gain healthy
weight:

10.) Increase exercise and resistance
training
 We
will discuss this in the next section
 Miss V’s FAVORITE unit!!!
How to Gain Weight
Healthfully
 Important




to remember:
You cannot change your frame
Steroids are NEVER the answer
Too big = less athletic
Optimal health and strength should be your
goal….NOT extreme size
Exercise and Fitness
 Come
prepared to stretch, try some
exercises, and be active
 Bring an extra set of clothes
 Bring water
 **This will NOT be difficult, so I encourage
EVERYONE to try EVERYTHING!**
Meal Plan Project



You are going to make a 3 day meal plan
Each day must have different food options that YOU ENJOY eating
You must justify each day’s choices by labeling where you are getting the
following:









You must also identify how you avoided unhealthy items and components
(ex: Saturated Fat)
Include the following:




Vitamins
Minerals
Carbohydrates
Proteins
Fats
Water
Fiber
Name of food
Time of day
Portion size
**Make sure at least 1 day is a school-day schedule and 1 is a
weekend/off-day schedule!!***