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Name: _________________________________ Day: ______ Period: ______Trimester: _______

Name: _________________________________ Day: ______ Period: ______Trimester: _______. HEALTH CLASS *Always fill in the blanks with the word(s) that the teacher writes on the board. 1. Health vs.Wellness. Health is the combination of physical, mental/emotional, and social well-being .

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Name: _________________________________ Day: ______ Period: ______Trimester: _______

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  1. Name: _________________________________Day: ______ Period: ______Trimester: _______ HEALTH CLASS *Always fill in the blanks with the word(s) that the teacher writes on the board. 1

  2. Health vs.Wellness • Health is the combination of physical, mental/emotional, and social well-being. • Wellness is an overall state of well-being, or total health. 2 2

  3. Health Triangle

  4. Nutrition • Nutrition is the process by which the body takes in and uses food. • Nutrients are substances in food that your body needs to grow, to repair itself, and to supply you with energy. All food is made up of nutrients!

  5. Nutrients • 6 types of nutrients: 1.Proteins: needed for growth; building, repairing and maintaining body tissues; and supplying energy • TOO MUCH: burned as energy or stored at fat.

  6. 2. Carbohydrates: main source of energy, body can only store limited amounts. TOO MUCH: stored as fat. SimpleCarbs = quick energy (fruits, honey, processed sugar), few vitamins and minerals Complex Carbs = long lasting energy (bread, pasta, vegetables), changed into glucosewhich may be used to provide energy and heat 3. Fats: provide energy and help body to store and use vitamins SaturatedFats: from dairy, meat and poultry change level of cholesterol (fat-like substance) UnsaturatedFats: from plant products, fish

  7. 4. Vitamins : help body use carbohydrates, proteins and fats. DO NOT supply energy. Examples: A, D, E, K, B complex, and C. 5. Minerals: regulate many chemical reactions in the body. Examples: Iron - carries oxygen in the body Calcium - builds bones, teeth and maintains bone strength, helps in contraction of muscles and blood clotting Sodium - regulates and maintains balance of fluids 6. Water : involved with ALL body processes, makes up basic part of blood, helps remove waste, cushions joints

  8. Balancing Calories ● Enjoy your food, but eat less. ● Avoid oversized portions. Foods to Increase ● Make half your plate fruits and vegetables. ● Make at least half your grains whole grains. ● Switch to fat-free or low-fat (1%) milk. Foods to Reduce ● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. ● Drink water instead of sugary drinks.

  9. The Food Groups • Grains : 5-6 oz. equivalents Made from wheat, rice, oats, etc. Examples include: bread, pasta, etc. 2 Groups: a. Whole Grains : contain entire grain kernel b. Refined Grains : processed (improves shelf life but removes fiber, iron, vitamin B) ** Make at least half whole grains** 2. Vegetables : 2 - 2.5 cups vary 5 Groups: dark green (broccoli), red & orange (carrots), beans & peas (kidney beans), starchy vegetables (corn), other (avocado) Can be juice or whole Low in fat and calories

  10. 3. Fruits : 1.5 cups Low in fat, sodium and calories No cholesterol 4. Dairy : 3 cups Should be Fat-Free or Low-Fat Includes foods made from milk that retain their calcium content (cheddar cheese, yogurt, milk) Does not include foods that have little or no calcium content (cream cheese, cream, butter) 5. Proteins : 5 oz. equivalents meat, poultry, seafood, beans & peas, eggs, nuts, seeds Watch for those high in saturated fat and cholesterol

  11. Oils : 5 teaspoons Liquid at room temperature Example: Canola Oil NOT a food group, but provides essential nutrients Empty Calories – calories from solid fats like butter and/or added sugar like syrups added to beverages Examples: cakes, cookies, pizza 120-160 calories is recommended but most people eat far too much Fried Chicken Vs. Baked Chicken

  12. Figuring Out Food Labels Serving Size Amount of food considered a serving Calories Listing Number of calories in one serving Calories from Fat Number of calories from fat in one serving Percent Daily Value Portion of the recommended daily amount of a nutrient provided by one serving For total carbohydrates, dietary fiber, vitamins and minerals, the goal is to consume 100% of the recommended daily amount each day based on a 2,000 calorie diet. Ingredients Listing Listed by weight, beginning with ingredient that is most present

  13. FITNESS • What does the word “Fitness” mean to you? • You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood. Benefits 1. Experts recommend that teens get _60 minutes___of moderate to vigorous physical activity each day. Here are some of the reasons: 2. Exercise benefits __every part of the body_, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more__peacful and happy_. Exercise can help some people__sleep better__. It can also help some people who have __low self-esteem_. Plus, exercise can give people a real sense of _accomplishment and pride__at having achieved a certain goal.

  14. There are 5 components to Health-Related Fitness. 1. __Cardiorespiratory Endurance____ Ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. Aerobic Exercises (with air) such as swimming, biking, soccer, basketball, etc. 2. ___Muscular Strength____ The maximum amount of force a muscle can produce in a single effort. Maximum weight you can lift ONE time. 3. __Muscular Endurance_____ The ability of the muscle to continue to perform without fatigue. 4. ____Flexibility______ The ability to bend and move the joints through the full range of motion. Arms and legs move freely without feeling tightness or pain. 5. ____Healthful Body Composition_________ Amount of fat tissue compared to lean muscle tissue.

  15. How can we get fitness benefits from physical activity? FITT F: _Frequency____: How often a person works out. I: _Intensity___: How hard a person works out or how much they lift. T: _Time__: How long a person works out for T: _Type_____: The kind of activity the person is doing.

  16. What is Obesity? • A _calorie___ is a measurement of energy. When people eat more calories than they burn off, their bodies store the extra calories as fat. 2. Being “__overweight___”is when the body gets to a point where the amount of body fat can have a negative effect on a person’s health. (10% or more over desirable body weight) 3._Obesity___is when someone is at greatest risk for developing weight-related health problems. (20% or more over desirable body weight) 4. A teen is obese when his/her _Body Mass Index___is higher than the BMI numbers of 95% of other teens the same age and gender. 16

  17. Why do People Become Overweight? • Family __Genetics___: Obesity tends to run in families. • The __Environment_____ also plays a role: fast food, eating habits (meals in front of the tv), high-calorie snacks and beverages, bigger portions of food, and less active lifestyles. • Because of __Emotional___ reasons: some people turn to food when they feel upset, anxious, sad, stressed, or bored.

  18. Health Problems of Being Overweight 1. Obesity is bad news _physically_____. Not only can it make a person feel tired and uncomfortable, carrying extra weight puts added __stress___ on the body, especially the bones and joints of the legs. As they get older, kids and teens who are overweight are more likely to develop _problems___ such as: Arthritis, Hip problems, Asthma, Sleep apnea, High blood pressure, High cholesterol, heart disease, and_Diabetes___.

  19. Diabetes 1. It is a disease that affects how the body uses__glucose_______, a sugar that is the body's main source of fuel. Here's how it should work: You eat. Glucose from the food enters your bloodstream. Your pancreas makes a hormone called _insulin__. It helps the glucose get into the body's cells. Your body gets the energy it needs. 2. In Type 1 diabetes, the pancreas can't make insulin. When a person has type 1 diabetes, the body is still able to get glucose from food, but the lack of insulin means that glucose can't get into the cells where it's needed. So the glucose stays in the blood. This makes the blood sugar level very high and causes health problems. Once a person has type 1 diabetes, the pancreas can't ever make insulin again. To fix this problem, someone who has type 1 diabetes needs to take insulin through regular shots or an insulin pump. 3. In Type 2 diabetes, the pancreas still makes insulin. But the insulin doesn't work in the body like it should and blood sugar levels get too high. 19

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