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Nutrition – PPL20F

Nutrition – PPL20F. …“To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld. What is Nutrition?.

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Nutrition – PPL20F

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  1. Nutrition – PPL20F …“To eat is a necessity, but to eat intelligently is an art.”-La Rochefoucauld

  2. What is Nutrition? • Nutrition is the science behind how your body uses the components of food to grow, maintain, and repair itself. Nutrients are the chemical elements and compounds that are essential to the growth and maintenance of life. Your body needs more than 50 nutrients on a daily basis in order to function properly. Each nutrient helps your body perform a specific task.

  3. Why eat healthy??? • To provide necessary nutrients your body needs to create new cells, grow, clean toxins, build muscle and regulate body processes • Eating right can help prevent future diseases like cancers and diabetes • You will have more energy and be alert • Feel great, look great, maintain desired body weight

  4. Problems with poor nutrition… • Overweight – having excess body fat for one’s size and build • Obesity – being overweight to the point where it is a danger to one’s health • Lead to serious health problems: hypertension (high blood presure), type 2 diabetes, osteoarthritis, sleep apnea, cancers

  5. Problems cont’d… • Not enough nutrients: • Anemia – not enough red blood cells(oxygen and CO2 can’t properly flow through body) • Osteoporosis – calcium etc is not present in adequate amounts resulting in weakening of bones • High blood pressure • High cholesterol

  6. 6 Categories of Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

  7. ACTIVITY • Groups of 6 • Each group sends one member to each of the 6 nutrient corners • They will become the experts on that nutrient and gather the information needed to share with other members of their group. • Return and share info

  8. Carbohydrates • Preferred energy source • 50% of total daily calories from carbohydrates • Two kinds: simple & complex carbohydrates • Simple carbohydrates: sugar found naturally in milk, yogurt, fruit etc. • Complex carbohydrates: starches found in grain products, vegetables and legumes • Fiber: indigestible type of complex carbohydrate, no calories absorbed, clears cancer-causing chemicals, removes building blocks of bad cholesterol, weight management

  9. Fats • Important source of energy, especially during prolonged physical activity (ie. half- marathon • Helps in absorption of fat soluble-vitamins • Choose higher fat foods that also provide other nutrients (ex: peanut butter, cheese, meats not hot dogs, french fries, potato chips)

  10. Proteins • Found in all our body cells • Major roles: muscle, enzymes, fight infection, build blood • 20 amino acids, 11 body can produce, 9 essential from die • High quality proteins: foods that contain all nine essential AA’s (ex: egg, meat, fish, milk products) • Low quality proteins: foods that are lacking one or more essential AA (ex: nuts, legumes, cereals, grains (*note of combining)

  11. Minerals • Helps make bones, proteins and blood • Electrolytes which help maintain blood pressure and conduct nerve impulses- sodium, chloride, and potassium

  12. Vitamins • Build and maintain cells • Water-soluble: cannot be stored in our bodies (ex: Vit C) • Fat-soluble: absorbed in small intestine and stored in liver (ex: Vit D, in milk, UL)

  13. Water • Blood pH balance • Body temperature regulation • Helps you get rid of waste through urine and feces

  14. WHEN IT COMES TO EATING… • BALANCE – choosing foods that contain all the nutrients our bodies need for fuel and for restoring and repairing bones and tissues • VARIETY – will ensure you get a good balance of nutrients • MODERATION – especially for tempting foods

  15. What are Calories? • Nutritionists measure how much energy we get from the three energy nutrients in units called calories. • Measure of heat- the amount of energy needed to raise the temperature of 1 gram of pure water by 1 degree Celsius.

  16. The three energy nutrients supply energy in different amounts: • 1 gram of carbohydrate - 4 calories (45-65% of daily calories) • 1 gram of protein - 4 calories (10-35% of daily calories) • 1 gram of fat - 9 calories (20-35% of daily calories)

  17. The ENERGY Balance Equation • Energy In = Energy Out -> Stable Weight • Energy In > Energy Out-> Weight Gain over time • Energy In < Energy Out-> Weight Loss over time

  18. How many calories do you need? • SIMPLE Resting Metabolic Rate – weight in kg x 22 (females) 24.2 (males) = RMR • Then multiply that by an activity factor to see how many calories you need per day.

  19. SUPER FOOD- Commercial Break BBBBBBLACKBEANS

  20. BLACK BEANS “Poor Man’s Meat” • High in protein and fiber, low in fat • No saturated fat or cholesterol • Good source of iron, calcium, magnesium, phosphorus and manganese • Good source of B vitamins, folate and folic acid • Rich in phytochemicals (cancer fighting) • Eat in soup, salsa, chili, fajitas • “Beans beans the magical fruit…”

  21. Blackbean Soup- My Favourite • 2 cups chicken stalk • 2 cups salsa (this is the secret ingredient) • 1 can drained black beans • 1 can of whole corn • ½ a red pepper chopped • Garlic • Seasoning to taste • Put in pot and boil, Serve hot.

  22. SUPER FOOD - Commercial Break Quinoa….. Keen what?

  23. Quinoa “Like rice, but better” • Has a light, fluffy texture when cooked, and a mild nutty flavour that is pleasing to the pallet • High in protein, fiber, carbohydrates, folate, phosphorous, magnesium, iron and zinc • Type of grain product • Preparation: 2 to 1 boil for 15-20 min

  24. Quinoa Black Bean Salad

  25. Super Food- Commercial Break AVOCADO- Gimme an A…

  26. Guacamole

  27. Avocado- Delicious Fat • Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

  28. HOW WELL DO YOU EAT? • Do you eat well? How do you know? (add student answers)

  29. CANADA’S FOOD GUIDE • Simple tool to help people plan food choices on a daily basis • FOOD GROUPS: • Grains • Fruit and Vegetables • Milk Products • Meats and Alternatives • Other

  30. FOOD COMBINATIONS • Many foods contain a combination of ingredients that come from several food groups and to evaluate them you have to break them down… • IE – Quarter pounder cheeseburger – bun=2 servings of grain, beef = one serving from meats, cheese=half serving from milk…

  31. STUDENT HANDOUT • Give copy of food guide • Give copy of student handout on serving sizes etc..

  32. COMPUTER LAB • http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/label-etiquet/inl-eni-eng.pdf • Using this website and the handout complete activity on nutrition labels.

  33. How do you see yourself? • Body image: the mental picture each of us has of our own body • Self-esteem: a feeling of pride in yourself and a sense of self worth. Then people respect themselves and act according to their beliefs, they feel good.

  34. Set Point Theory Theory that our body has a set weight that it is trying to maintain Makes losing or gaining weight difficult Too simplistic a view otherwise people would stay the same weight no matter what There are healthy and unhealthy behaviours and thoughts that people engage in to lose or gain weight

  35. Group Brain Storm • Let’s think about some factors that affect our body image and self- esteem as young ladies • What are some of the unhealthy behaviours connected with weight? • What can we do to feel good about ourselves and our bodies?

  36. ACTIVITY TIME • In groups of 5 travel to each sheet on the wall (spend 2 minutes there) and discuss the question with your group and add your ideas to answer the question. • Note Taking: Write down the best 2-3 answers from our brainstorm last class for each question.

  37. What factors do you think affect body image? • Media (skinny models) • What other people say (especially negative) • Peers (How other teens look) • Home Environment (Negative family members) • Knowledge about healthy eating and exercise • Smoking cigarettes or weed • Listening to what other people say • Overall health (overcoming illness) • Personal Achievements

  38. How does our body image influence our self-esteem? • If you are overweight, you feel more self- conscious and less social • Negative body image, fear or social rejection • We compare our bodies to “pretty” people which ,makes you feel unhealthy/unattractive • Healthy body image, being in good shape makes you more confident • Suicidal thoughts

  39. What are some unhealthy behaviours/thoughts people use to try and lose weight? • Not eating • Binge eating • Anorexia • Bulimia • Negative thoughts about their body weight • Purging (vomiting or laxatives) • Over- exercise • Telling themselves they aren’t worth it • Feeling not good enough for someone/something • Eating Junk Food

  40. What unhealthy behaviours or thoughts can cause people to gain weight?

  41. What can we do to feel good about ourselves and our bodies? • Talk about what we like about ourselves • Eat right • Exercise • Reward ourselves • Not compare to peers or media images • Be positive, happy, thankful • Do something that makes you feel good • Be self-motivated • Get professional help

  42. Fitness and Diet, Not Just Weight

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