Food and Nutrition Unit 1 - Nutrition and Weight Control Mrs. Hubbell

1. Class Expectations, Rules and Procedures Course Description FACS Completer Info Food and Nutrition Unit 1 - Nutrition and Weight Control Mrs. Hubbell Required Daily Supplies: 3 Ring Binder 4 Dividers Pen or Pencil

2. What factors influence your eating habits?

3. Reasons we eat Include:1.2

4. What comes to your mind? Orange juice Pancakes Popcorn Potatoes Turkey Vegetables • Appetizers • Apple Pie • Bread • Chicken soup • Hot dogs • Milk

5. How we Taste & Fear Factor Challenge Activity

6. How can you maintain a healthy, balanced diet to reduce the risk of health problems throughout your life span?

7. Food provides Nutrients needed:1.3 • To give you energy. • For growth, maintenance, and repair of the body. • To keep the body systems working properly.

8. 1.3 Nutrientswork together to keep your body healthy. It’s important to eat a variety of foods.

9. Six Basic Nutrient Groups • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water Research Nutrient functions, deficiencies and excesses.

10. Complete Proteins • Proteins are made up of chemical compounds called amino acids. • The body can manufacture all but 9 of these. They are called essentialamino acids, which you must get from the food you eat. • Animal foods and soybeans have complete proteins.

11. Incomplete Proteins • Lack one or more essential amino acids. • Foods from plant sources supply incomplete proteins. • Dry beans or peas that are eaten with any grain product, nuts, or seeds during the same day, will generally provide all of the essential amino acids. Red Beans and Rice

12. U.S. Dept. of Agriculture suggested calorie intake Recommend daily calorie intake: 30% or less from fat 55% or less from carbohydrates 12 – 15% from protein

13. Fats • Fat provides more than twice as many calories per gram as carbohydrates and proteins. • Experts recommend no more than 35 percent of your daily calories should come from fat. No more than 10 percent should come from saturated fat.

14. Limit Excess Fats and Cholesterol • Saturated fats, dietary cholesterol and trans fat can raise blood cholesterol which is a risk factor for heart disease. • Limit your daily cholesterol intake to 300 mg. • High fat diets have also been linked to increased risk of several types of cancer.

15. Digestion and Absorption • Digestion begins in the mouth where Saliva begins to break down starches and makes food easier to swallow. • After foods have been broken down in the digestive tract, the body absorbs the nutrients. • The nutrients are then metabolized in the cells to release energy or make other compounds needed by the body.

16. Effect of Nutrition on Health and Body Mass.1.3 • BMI, or body mass index, is a number that correlates a person's height and weight. - Underweight BMI of less than 18.5 - Overweight BMI of 25-30 - Obesity BMI of 30 or greater • Health risks increase steeply in individuals with a BMI of 25+. • Obesity predisposes one to higher risks of heart attacks, severe strokes, gallstones, certain cancers and a low body image.

17. Each stage of the life cycle has different nutritional needs. 1.3.1

18. Pregnant and Lactating Women 1.3.1 • Follow the Choose My Plate recommendations. • Folate is needed during the first 3 months of pregnancy to help prevent neural tube damage in the fetus (RDA is 600 micrograms). • Protein, calcium, and iron are needed: - to support the growth of the fetus- for the formation of bones and teeth - to help the baby build up iron reserves • Are often prescribed Prenatal vitamins • Should gain between 25-35 lbs.

19. Infants1.3.1 • Nutrient requirements are higher per unit of body weight than an adult. • Infant’s have no nutrient reserves with the exception of iron which should last for the first six months of life. • Growth is faster the first year of life than any other time (weight usually triples and length is usually 1 ½ times the birth length). • Solid foods are usually introduced between four and six months of age. • The first solid food is usually a single grain, iron fortified infant cereal.

20. Preschoolers • Have unpredictable eating habits. • Can be influenced by family members likes and dislikes. • Daily diet should meet their nutrient needs. • Should not be forced to eat. • Tend to like: - mild flavored foods - soft and lukewarm foods - finger foods - bright colored foods - small portions

21. Parents can promote healthy attitudes about good nutrition by: • Setting a good example • Encourage children to try new foods • Get children involved in food preparation • Refrain from using food as punishment

22. Parents can help address children’s weight problems by: • Providing healthy snacks • Discourage snacking in front of the T.V. • Providing moderateportions

23. Teens have trouble meeting their daily nutrient needs because they frequently: • Skip meals • Eat junk food • Go on reducing diets

24. Energy needs decrease as people become older. Factors that can affect the diets of older adults: - limited income - difficulty in shopping - loneliness

25. Special Diets • Vegetarian (Vegan) diets do not include meat or animal byproducts. • Lacto-ovo vegetarians include dairy products and eggs in their diets. • Medical diets for specific health problems such as diabetes, heart disease, cancer, etc. • Weight Reduction diets

26. Underweight may be caused by: • Poverty • Inability to buy sufficient food or the right kind of food • Lack of nutrition knowledge • Excessive activity level • Poor absorption • Hyperthyroidism or cancer, increases the metabolic rate and energy needs. • Psychological or emotional stress

27. Tips to Gain Weight: • Add extra calories (you can gain 2 lbs per week eating an extra 1000 calories per day). • Increase portion size and add a second helping. • Recognize and eat some high calorie foods. • Eat high-calorie, nutritious snack foods. • Use whole milk and whole-milk products.

28. Causes and Effects of Obesity: • Family history plays a role. • Age increases the risk. • Gender -Women have a tendency for weight gain. • Basal metabolic rate (Calories used at rest). • Activity level • Food preferences • Hormones • Medication • Environment • Psychological factors (watch out for comfort foods).

29. Physical Symptoms of Obesity may Include: • Shortness of breath • Aching Legs • Swollen Ankles • Health problems like heart disease, stroke, diabetes, certain types of cancer, gout, gallbladder disease. • Sleep apnea • Osteoarthritis • Angina

30. Tips to Lose Weight: • Select a variety of nutrient dense foods • Reduce high fat and sugary foods • Use low fat and skim milk products • Reduce food portions • Use low calorie cooking methods: - Cook foods with little or no fat - Avoid fried foods - Trim fat from meals - Broil or roast on a rack - Stir-fry in small amount of vegetable oil - Steam, bake, or boil vegetables - Eat low-calorie foods Eat six small meals rather than three large meals.

31. Exercise • Speeds metabolism and helps you burn calories. • Tones muscles and keeps your skin healthy. • Reduces your risk of heart disease, stroke, and colon disorders. Athletes have an increased need for water and calories.

32. Factors in lifestyle that affect nutrition and health:1.6 • Smoking • Overeating • Drug and alcohol abuse • Excess stress • Exercise • Rest • Diet (fat, cholesterol, salt, sugar, fiber) • Dieting for weight loss • Religion

33. Complete the Choose My Plate Lessons • Analyze nutritional value of your personal daily food intake.