Nutrition & Your Health

1. Nutrition & Your Health 1

2. Bell Ringer - #1 • Complete Critical-Thinking Questions • Read Article – Irresistible Junk Food pg. 7 • “Let food be thy medicine and medicine be thy food.” • - Hippocrates 2

3. Nutrition • Definition of Nutrition: • The process by which the body takes in and uses food. • Nutrition is one of the most important factors in keeping a healthy long living body. 3

4. 3 Keys to Healthy Nutrition Pay attention to what you eat. How much you eat. When you eat it. (Timing of food) * If you can control these three things your eating habits are off to a great start! 4

5. 3 Keys to Healthy Nutrition Pay attention to what you eat. VS VS 5

6. 3 Keys to Healthy Nutrition 2. How much you eat. 6

7. 3 Keys to Healthy Nutrition 3. When you eat it. (Timing of food) A. Breakfast is the most important meal of the day. B. Do Not consume a lot of food 2 hours before bed. 7

8. Healthy Nutrition • Definition of Calories: • A measure of energy in food & in our body. • 3,500 calories=1lb of Fat • 1,500 calories=1lb of Muscle 8

9. Healthy Nutrition • Definition of Hunger: • An unlearned, inborn response which is a natural physical drive that protects you from starvation. • Definition of Appetite: • Is a desire, rather than need, to eat. 9

10. Activity #1 • Number Where Your Mouth Is • Create a list of the last 10 times you have eaten • Mark each instance with a H next to times that is was based on Hunger and an A for the times that is was based on Appetite. 10

11. Daily Review: • Definition of Nutrition • -process by which the body takes in and uses food. • 3 Keys to Nutrition • 1. Pay attention to what you eat. • 2. How much you eat. • 3. When you eat it • What is a calorie? How many calories in 1lb of Fat, Muscle? • -A measure of energy in food & in our body. • -Fat=3,500 cal, Muscle=1,500 cal • What is the difference between hunger and appetite? • -Hunger is need, appetite is want 11

12. Bell Ringer - #2Textbook: Sustained Silent Reading • Watch Video: Fruit and Nut Bars Healthy • Summarize or write a shortened version of this reading containing only the main points. 12

13. Metabolism • Definition of Metabolism: • The total amount of calories burned in the body to sustain life. • You can also think of it as- energy that your body uses to stay alive. 13

14. Metabolism • Factors That Affect Metabolism- • There are many different things that can cause the metabolism to speed up or slow down. • 1. Age- as one get older metabolism slows down. • 2. Body type- those with more lean muscle mass have a higher metabolism. 14

15. Metabolism • 3. Fasting or starvation- lowers the metabolism. • 4. Exercise- the more physical activity you do the higher your metabolism is. • 5. 5-6 small meals a day- increases your metabolism. 15

16. Metabolism: Body Types • Endomorph: Big boned, soft & round body. Has a high % of body fat. Finds it hard to lose weight. • Mesomoprh: V or square shaped body with muscular characteristics. Low % of body fat and finds it easy to lose or gain weight. • Ectomorph: Small frame, thin muscles, low % of body fat. Finds it hard to gain weight. 16

17. Metabolism: Body Types 17

18. Metabolism“The Automobile Example” • We all start out with a certain body type. • Which is the first key in burning calories. 18

19. Metabolism “The Automobile Example” Fuel= Food (Calories) Good Calories = High Octane Bad Calories = Low Octane 19

20. How do we get our engine to burn more fuel? How do we keep from storing excess? 20

21. Daily Review • What does Metabolism do? • -Burns calories in our body • What 5 factors affect your Metabolism • -Age, Body Type, Starvation, Exercise, & # of Meals. • What are the 3 Body Types • -Ectomorph, Mesomorph, Endomorph • What are the 3 Keys to Nutrition? • What is the definition of a Calorie? 21

22. ARTICLE/KWLYou need a blank sheet of paper. “WHY DIETING DOES NOT WORK” THE STARVATION RESPONSE 22

23. Bell Ringer - #3Textbook: Sustained Silent Reading • Watch Video: Reducing Muscle Soreness with Berries • Summarize or write a shortened version of this reading containing only the main points. 23

24. 6 Essential Nutrients • 1.Carbohydrates. • 2. Protein. • 3. Fat. • 4. Vitamins • 5. Minerals • 6. Water 24

25. Carbohydrates • Definition- the starches and sugars present in food. • Carbs are the preferred source of energy, which means the body will try and use this nutrient first to produce energy. 25

26. Carbohydrates • Carbs provide 4 calories per gram. • Ex. If an apple has 15g of carbs then it has 60 calories from carbohydrates. • Depending on their make up- Carbohydrates are classified as either Simple or Complex. 26

27. Simple Carbohydrates • This is a type of sugar that is added to many food products like: pop, candy, cookies, cake, doughnuts, and any kind of snack food. • These are the carbohydrates that we do not want to eat too much off!!! 27

28. Complex Carbohydrates • Found in whole grains, seeds, nuts, beans and potatoes. • The body must break down complex carbohydrates into simple carbohydrates before it can use them for energy. • These are the Carbohydrates that we Do Want to eat, they are very healthy for us!!! 28

29. Carbohydrates • The Structure of Simple & Complex Carbohydrates. 29

30. Carbohydrates • Role of Carbohydrates: • Your body converts all carbohydrates to Glucose (which is a simple sugar that is the body’s main source of energy). • Glucose that is not used right away is stored in the liver & muscles as Glycogen. • When more energy is needed Glycogen is converted back to Glucose. 30

31. Carbohydrates • Role of Carbohydrates: • It is possible to eat more carbohydrates than you need or you can store. • When this happens your body converts and stores the excess carbohydrates as body fat. 31

32. Carbohydrates • Demonstration: “CHO, its use and storage in the body” • Glucose Glycogen Fat 32

33. Carbohydrates How Much Sugar Kids and Teens Eat The Sugary Truth

34. High Fructose Corn Syrup • 5 Reasons Why HFCS will kill you • Sugar in any form causes obesity and disease when consumed in pharmacologic doses. • HFCS and cane sugar are NOT biochemically identical or processed the same way by the body.

35. High Fructose Corn Syrup • 3. HFCS contains contaminants including mercury that are not regulated or measured by the FDA. • 4. Independent medical and nutrition experts DO NOT support the use of HFCS in our diet, despite the claims on the corn industry.

36. High Fructose Corn Syrup • 5. HFCS is almost always a marker of poor-quality, nutrient-poor disease-creating industrial food products or “food-like substances”.

37. The 5 Worst Artificial Sweeteners Article Read article and then answers the questions: List the 5 worst artificial sweeteners and list 3 side effects each sweetener has on the body. List 5 foods that have the artificial sweeteners in them. List 4 healthy alternatives to artificial sweeteners.

38. Daily Review • How many calories are in 1 gram of Carbs? • 4cal/g • What’s the difference between simple & complex carbs? • complex carbs are better for you because they provide sustained, long-lasting energy • What does the body convert carbs into? • Glucose • If you do not burn the glucose, what does it convert to and where is it stored? • Glycogen, liver and muscles • Can glycogen be converted back to glucose and burned? • Yes • If the glycogen is not burned, what is it convert to and stored as? • Fat • What’s the definition of a calorie? • What does metabolism do? • What body type has a high % bodyfat and finds it hard to lose weight? • Endomorph • How many calories in 1lb of Fat • 3500 cal 38

39. Bell Ringer - #4Textbook: Sustained Silent Reading • Watch Video: Beans and 2nd meal Effect • Summarize or write a shortened version of this reading containing only the main points. 39

40. Fiber • Fiber??? That sounds boring…isn’t that what old people eat? • Actually…Fiber is Extremely Important! • It can help a person with constipation, it will also reduce your risk of heart disease and can help a person control their diabetes. 40

41. Fiber • Fiber is found in many complex carbohydrates. • Such as: whole fruit & vegetables, popcorn, nuts, whole wheat bread, brown rice, whole grain cereal, etc. • You should get at least 25-30 grams of fiber a day. 41

42. Standard DeviantVideo Carbohydrates

43. ARTICLE/KWL “HIGH FIBER” 43

44. Bell Ringer - #5 • Watch Video:http://youtu.be/WNaFYdtsphA • Summarize or write a shortened version of this video containing only the main points. 44

45. Protein • Proteins are essential to building muscle. • Proteins are made up of 20 Amino Acids. • Your body can make 11 Amino Acids. • The other 9 that your body cannot make are called essential amino acids, which you must get from foods that we eat. 45

46. Protein • Complete Protein: • Contain all 9 essential amino acids. • Comes from an animal source. 46

47. Protein • Incomplete Protein: • Lack 1 or more of the essential amino acids. • Come from foods of non-animal origin. 47

48. Protein • Eating a combination of incomplete proteins, Forexample: Rice & Beans = a complete protein!!! Brown Rice Kidney Beans 48

49. Protein • Although Protein is not the major source of energy for the body, it does provide 4 calories per gram. • Consuming too much protein or too little can be dangerous to your health. • Examples: Excess body fat, Kidney & Liver Problems. 49

50. Daily Review • Protein provides ___ cal/g • 4 • Proteins are made up of? How many? • 20 Amino Acids • There are 9 ________ amino acids that the body cannot make, thus you have to eat them. • Essential • ________ protein contain all 9 essential amino acids and come from ______ sources • Complete/Animal • ________protein lack 1 or more essential amino acids and come from ___-______ sources • Incomplete/non-animal (plant) • What are the 3 Keys to Nutrition? • _______ is an unlearned inborn response which is a natural physical drive that protects you from starvation. • Hunger • What are ways we can boost or increase our metabolism? • Exercise & eat 5-6 small meals/day 50