FITNESS & NUTRITION
Improving Eating Habits
Being Active
Body Image
Objective One
Evaluate various
influences on food
choices.
Objective Two
Describe the functions
of the six basic
nutrients in maintaining
health.
Objective Three
Formulate and
implement a healthful
fitness and nutrition
plan.
Objective Four
Analyze nutrition
information on food
labels.
Objective Five
Explain the
relationships between
BMI, fitness and
nutrition.
Objective Six
Assess risks involved with
fad dieting.
Objective Seven
Understand the causes
and symptoms of
eating disorders.
Objective Eight
Recognize signs of
eating disorders and
how to get help for
someone who shows
those signs.
Fitness and Nutrition Vocabulary
Appetite: a desire, rather than
a need, to eat
Carbohydrates: ingredient in
foods that provides energy
Fiber: food from plants that isn’t
digested but helps you digest
other food
Fitness and Nutrition Vocabulary
Hunger: need for food or a
specific nutrient
Minerals: chemical necessary for
good health found in certain foods
Nutrients: ingredients in foods
that support your body’s function
Fitness and Nutrition Vocabulary
Nutrition: when you eat the right
food in order to be healthy
Protein: ingredient in foods that
provides cell and tissue support
Vitamins: a natural substance
found in food to keep your body
healthy
Fitness and Nutrition Vocabulary
Body image: the way you see
your body
Eating disorder: psychological
problem causing severe harmful
eating behaviors
Nutrient-dense food: food with
high nutrition to calorie ratio
The Importance of Good Nutrition
Benefits of Good Nutrition
Healthy food choices provide your body with
nutrients to help you look your best and
perform at your peak.
Good nutrition:
Enhances your quality of life.
Helps prevent disease.
Provides you with the calories and
nutrients your body needs.
Objective 1
What Influences Your Food Choices?
Hunger and Appetite
Hunger is the physical need for food.
When you eat “just to be sociable” or in response to
a familiar sensation, you are eating in response to
appetite rather than to hunger.
When Your Stomach is
Empty
When You Eat
Its walls contract,
stimulating nerve
endings.
The nerves signal your
brain that your body
needs food.
The walls of the
stomach are stretched.
The nerve endings are
no longer stimulated.
Objective 1
What Influences Your Food Choices?
Food and Emotions
If you lose interest in eating
whenever you’re upset, you
may miss getting enough
nutrients.
Eating to relieve tension or to
reward yourself can result in
overeating.
Recognizing when emotions
are guiding your food choices
can help you break such
patterns and improve your
eating habits.
Objective 1
What Influences Your Food Choices?
Food and Your Environment
Environmental factors influencing food choices:
Cultural and ethnic background.
Advertising.
Family, friends, and peers.
Convenience and cost.
Objective 1
Food Choices Reflection
1. List five of your favorite foods
2. For each one, explain what factors influence
these food choices
•
•
•
•
•
•
•
Emotions
Culture or ethnic background
Advertising
Family
Friends/peers
Convenience
Cost
3. How have your favorite foods changed since
you were younger?
Objective 1
Nutrition Throughout the Life Span
Healthful Eating
Good nutrition is essential for health
throughout life but particularly during
adolescence.
A healthful and balanced eating plan:
Provides you with nutrients.
Gives you energy.
Enables you to stay alert.
Helps prevent obesity and type 2 diabetes.
Lowers the risk of developing lifethreatening conditions.
Objective 3
What you need to know about Nutrition
• It’s not important you know every nutrient
in every food you eat.
• The Food Plate was created to help you
eat healthy and get the key nutrients you
need each day.
• Each food group supplies specific
nutrients.
http://app.discoveryeducation.com/player/view/assetGuid/
7064ADBC-CEA5-4256-85A 3-FF089A345509
Objective 3
MyPlate
MyPlate video reflection
• List five things you learned.
• List 3 things you will do to
improve "YourPlate".
Objective 3
Serving Sizes
A Finger = 1.5 oz.
• Cheese
Objective 3
Serving Sizes
A Fist = 1 Cup
• Cereal
• Milk
• Juice
• Vegetables
• Fruit
Objective 3
Serving Sizes
Two fist = 2
cups
• Salad
Objective 3
Serving Sizes
• A Handful = ½
cup
• Pasta
• Rice
• Oatmeal
Objective 3
Serving Sizes
• Two Handfuls = 2
oz of Crunchy
Snack Food
• Chips
• Pretzels
• Popcorn
• “Fluffy foods”
Objective 3
Serving Size
• Slice of Bread =
1 oz.
• Bread
• ½ Bagel
Objective 3
Serving Size
• Palm = 3 oz.
• Meat serving
• Beef
• Pork
• Chicken
• Fish
Objective 3
Serving Size
• A Thumb = 1
Tablespoon
• Peanut butter
• Butter
• Mayonnaise
Objective 3
Fitness
•
6-17 year olds should be active at least 60
minutes or more each day
Objective 3
Fitness and Nutrition
Answer with complete sentences.
How does eating healthy relate to
fitness? What side of the health
triangle is most affected by fitness and
nutrition?
As we read, take annotated notes on
“Fit For Life.” FAN 7-9
Objective 3
Benefits of Being Physically Active
• Having more energy and stamina
• Improving flexibility, strength and endurance
• Reducing the risk of future disease (diabetes,
heart disease, osteoporosis)
• Sleeping more soundly
• Reducing stress
• Being able to concentrate better
• Managing your weight
• Feeling better about your body
Physical Activity and Fitness Quiz
1. What are 3 categories of health benefits of
2.
3.
4.
5.
physical activity?
Cardio-respiratory fitness strengthens which
2 body systems?
What are 3 examples of aerobic activities?
For maximum benefit, teens should exercise
so that their target heart rate is ____ per
minute.
For health benefits, the frequency of aerobic
exercise should be_____ times per week.
6. For health benefits, the duration of aerobic
exercise should be _____ minutes.
7. Name 2 disease conditions aerobic exercise
helps prevent.
8. Name 2 types of physical activity that contribute
to the development of muscular strength and
endurance.
9. Muscular strength and endurance development
activities help develop what 2 body systems
10. Weight bearing activities help prevent what
disease?
11. Brief, strenuous exercise to near exhaustion
is sometimes referred to as _____ exercise.
12. What are 2 exercises that contribute to
flexibility?
13. Flexibility is especially important for older
adults because it helps prevent _____.
14. What advice should be given to someone
who is just beginning to exercise?
15. Overexercising and pushing too hard can
result in _____.
Food and Fitness Diary
• Track your typical food and fitness
for three days.
Use your hand or other methods to
measure serving sizes.
You will need this for your unit
final so be as accurate as
possible!
Objective 3
Six Main Nutrients FAN 14-19
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water.
Your group will become the experts on one of the
key nutrients your body needs to stay healthy.
You will be responsible to teach the rest of the
class.
Objective 2
Nutrient Template FAN 13
What does it do?
(What does this
nutrient provide to your
body?)
How can you get
it?
(What food do you
enjoy that are good
sources of this
nutrient?)
What happens if
What happens if
you get too little? you get too much?
(Does it harm your
body if you get too
little?)
(Does it harm your
body if you get too
much?)
Objective 2
Complete and Share
• Format your chart to look like the Nutrient
Template
• Use the information from your group’s
nutrient reading sheet to complete the
categories for your assigned nutrient.
• You will present this information to the
class.
• Take notes as groups present.
Objective 2
Nutrients
•Using the charts
around the room,
fill in your CN 33-38.
SUPERFOODS –
WHY ARE THEY CALLED THAT?
•
Foods that have a lot of vitamins, minerals or other
important nutrients and few calories are considered
nutrient dense.
•
Choosing foods that are nutrient dense are better for
your overall health.
Which is more Nutrient Dense?
Spinach
OR
Candy
What about these?
Spinach
How do we know?
Superfoods
• Read over all the superfoods.
• Complete the chart on FN 24
HW: answer the superfoods discussion
question on my website and read your
peers’ responses
Eat the Rainbow
You’ve learned a lot about Fitness
and Nutrition!
• Time to assess yourself accurately
and find ways to improve your physical
health!
• Complete FAN 25-28
• Show thoughtfulness in your answers.
Nutrition labels on foods..
• are tools that can help you make healthy food
choices.
• Why do you think food labels are required on
most foods?
http://youtu.be/J2UyPAwiEz0
(10 Min)
http://youtu.be/MYIAdd2Z9Mc (30 Min)
Why do I need to know about food labels?
•“
Figuring Out Food Labels”
• Reviewed by Mary L. Galvin M.D.
• FN 29-30
Take annotated notes.
Nutrient Density
• Some foods have lots of nutrition; some have little or
none.
• A way to calculate it:
• Add up all the nutrition percentages below the Protein line.
• Divide by the number of calories per serving
• Multiply by 100
The higher the number the more nutrient dense the food is.
Now let’s see how it works…
Cheerios vs. Cheetos
Cheerios w/skim milk
Cheetos
Vitamin A:
Vitamin C:
Calcium:
Iron:
Vitamin D:
Thiamin:
Riboflavin:
Niacin:
Vitamin B-6:
Folic Acid:
Vitamin B-12:
Phosphorous:
Magnesium:
Zinc:
Copper:
Iron:
2%
Total:
2%
Total:
387
15%
10%
25%
45%
25%
30%
35%
25%
25%
50%
35%
25%
10%
30%
2%
Cheerios:
387 divided by 150 calories per
serving x 100 = 258 ND
Cheetos:
2 divided by 160 calories per
serving X 100 = 1.25 ND
Your turn
• Compare labels from two beverage
containers
• Answer the questions on FN 32
• Find the nutrition density for each
beverage to help you compare. Show
your math.
What about fast food?
• Compare the SAME type of food at three or
more restaurants.
• Hamburger with other hamburgers
• Fries with other fries
• Fried chicken salad with other fried chicken
salads
• Do your best to compare similar size items.
• Be accurate because you will use this
information.
Fast Food Comparison
• Create two bar graphs
• Compare the SAME nutrient within each food
item (CALORIES ARE NOT A NUTRIENT!!!!)
Read and follow the requirements on FN 34.
Using the data from the graphs, write a
paragraph for each graph explaining your
findings. (There is a sample paragraph on
FN 34.)
BMI (Body Mass Index)
• used as a screening tool to identify possible
weight problems
• NOT a diagnostic tool!
• High or low BMI? Go to a healthcare
provider to get further assessment..
• Adult and teens BMI expectations differ!
Calculate your BMI. FN 35
Eating Disorders
• Psychological disorder affecting
eating habits.
• Overeating
• Binging
• Reducing
• Purging
“Thin”
• While watching “Thin” choose one of the four
main women to follow using the chart on FN 36.:
• Brittany – 15 year old
• Shelly – feeding tube in stomach
• Alisa – has two children
• Polly – has birthday during rehab
• You will be expected to be able to evaluate their
health triangle and the internal and external
influences about body image.
http://topdocumentaryfilms.com/thin
“Thin” Reflection pg. 42
• How did internal and external influences
affect their eating disorders?
• What could they have done to take
charge of their internal and external
influences?
• What specific examples from their health
triangle affected their eating disorders?
Write two full paragraphs.
Body Image pre-write
• What is body image?
• What are some external influences on our
body image?
• What are some internal influences on our
body image?
• Why is how we view our body important?
Read and take annotated notes on “Body
Image and Self-Esteem” FN 37-38
Complete FN 39.
The Scoop on Dieting
• “Get This: Dieting Can Deplete Your Brainpower”
Posted on September 26, 2013 by The Editors of Women's Health
• The Diet Industry: A Big Fat Lie Consumers spend a
ton of cash on weight-loss products, programs, and literature, and get
little or nothing in return. Pro or con? – Business Week
• 100 Million Dieters, $20 Billion: The WeightLoss Industry by the Numbers – ABC News
Weight loss myths: FN 40-41
Complete 42-43 using specific data from FN 40-41
Advocacy
“How to Help a Friend”
FN 44
Read and take annotated notes.