FITNESS GOALS What were you fitness goals in 6th grade,

7th grade, 8th grade, 9th grade and now? What was your motivation for each

fitness goals? (why did you want to reach that level)

How much did you think about diet/nutrition during each period?

What do you want to learn about nutrition and why do you want to learn that?

In your notebooks list the 6 foods that you eat most often for meals or snacks. Next to each food choice, list the factors why you choose those foods.

How does good nutrition affect each body system??? Digestive Immune Nervous Circulatory Respiratory Muscular

Hunger & appetite When stomach is empty, walls contract & stimulates

nerve endings. Nerves signal to brain that body needs food. When you eat, walls stretch and nerve endings are no

longer stimulated. Eating to be “sociable” or in response to familiar

sensation, i.e. smell of food is considered your appetite.

Food & emotions Eating more or less when feeling stressed, frustrated,

bored. or depressed.

Food & environment Family, friends & peers

Adults plan your meals when young, so you’ve become familiar w/ specific foods.

Friends & peers influence you to try new foods. Cultural & ethnic backgrounds Convenience & cost

Busy families may rely on foods that can be prepared quickly such as microwaveable meals or fast food.

Relying more on cost & convenience can lead to eating foods w/ less nutritional value. Processed foods, preservatives, or foods prepared w/

excess fat or fried to prepare quickly. Advertising

Millions spent each year to influence food choices. Individuals must carefully analyze health messages delivered

through advertisements.

1. Briefly explain the relationship between nutrition, quality of life and disease.

2. Define the term appetite.3. Name three influences, other than

family, on people’s food choices.

Carbohydrates Fiber Proteins Fats a.k.a lipids Vitamins Minerals Water

Carbohydrates Simple vs. complex carbs.

Simple carbs. are sugar. Found in fruits such as grapes, strawberries

or bananas. Called simple because they break down into

sugar (energy) quickly. Complex carbs. Are starches. Found in potatoes, yams and whole grain

foods. Called complex because they take longer for

the body to break down into sugar (energy). Provide longer lasting energy.

Carbohydrates Body converts all carbs. to glucose a.k.a. sugar,

sugar is then converted to energy. Glucose that is not used right away is stored in

the liver as glycogen, and later converted back to glucose when needed.

If the body does not use the converted glucose (sugar), the sugar will then turn to fat which leads to gains in fat, bad cholesterol and weight.

Provide 4 calories of energy per gram. What are two things you can do to ensure that you

use all the glucose that your body takes in?

Fiber Found in oatmeal, prunes, apples, broccoli,

raspberries & numerous other foods. Cannot be digested and used as energy,

however help move waste through digestive system.

Helps prevent constipation, reduces risk of heart disease, control diabetes (reduce blood glucose levels).

On average, 20-35 grams of fiber daily.

Proteins Made up of long chains called amino

acids. Body can make all but 9 of the 20 types. Complete vs. incomplete

Complete contain all 9 essential amino acids. Called essential because body cannot make

these 9 types. Complete found in fish, meat, poultry, dairy. Incomplete lack one or more essential amino

acids. Incomplete found in beans, peas & nuts.

Proteins During infancy, childhood, pregnancy and adolescence

body builds new cells & tissues from amino acids. Helps replace damaged or worn-out cells Helps body make enzymes, hormones and antibodies.

Basically, cell functioning. Provide 4 calories of energy per gram.

What are some instances when your body would need protein quickly to help in cell repair and function?

What are some foods that are a good source of protein? Meats Chicken Fish Protein supplements

Bars & shakes.

Fats A.K.A. lipids Provide twice the energy as carbs. or proteins; 9

calories per gram. Saturated vs. unsaturated fats

Saturated solid @ room temp. Found in coconut oil, beef, pork, egg yolks & dairy. High intake associated w/ increased risk of heart

disease (H.D.) Unsaturated liquid @ room temp. Found in olive oil, canola oil or corn oil. Associated w/ reduced risk of heart disease.

What are some positives that can be found in fats?

Fats Transport vitamins A,D,E & K to blood. Help satisfy hunger longer because they take

longer to digest. Because fats take longer to digest, what is

a healthy recommendation when consuming foods containing fat? High in calories & consuming excess amounts

increase chance of unhealthy weight gain & obesity.

Fats should only be 20-30% of daily caloric intake. 400-600 calories for a 2,000 calorie diet.

What types of individuals may require a higher level of fat intake?

Who contains more fat in their body, men or women? Why?

Minerals Calcium; dairy, leafy veges., tofu Phosphorus; milk, peas, beans, meats. Magnesium; whole grains, dark green leafy

veges. Iron; meat, shellfish, peanuts, dried fruits.

What types of individuals may need a higher intake of minerals?

What can someone do to get extra minerals?

Vitamins Water vs. fat-soluble vitamins.

Water soluble dissolve easily in water & pass easily into the blood during digestion.

Body does not store vitamins Need to replenish regularly.

Fat soluble absorbed, stored & transported in fat. Stored in fatty tissue, liver & kidneys. Excess amounts can be toxic.

Why can excess amounts of fat soluble vitamins be toxic? See figure 5.1, pg. 119 for list of water soluble

vitamins See figure 5.2, pg. 120 for list of fat soluble vitamins.

Water Transports other nutrients to cells & carries

waste from cells. Allows you to swallow, digest foods, absorb

nutrients. Through perspiration (sweating) maintains

normal body temp. With this being noted, if a person didn’t have

enough water in their body, what would happen under extreme heat or exercise? Drinks such as coffee, soda, tea & energy drinks

(red bull or monster) dehydrate body.

1. Compare the energy provided to the body by carbohydrates, proteins, and fats.

2. Analyze the relationship between good nutrition, health promotion, and disease prevention.

3. What are vitamins?

A: Aim for fitness Aim for a healthy weight Be physically active each day

B: Build a healthy base Make food choices carefully Choose a variety of whole grain products Choose a variety of fruits and veges daily

C: Choose sensibly Low in saturated fat & cholesterol Choose beverages & foods to moderate sugar intake Choosing & preparing foods w/ less salt

Too much salt can lead to high blood pressure and lead to loss of calcium from bone.

Breakfast While you sleep body uses energy to breath & keeping

heart beating & repair body from the day. Skipping breakfast can lead to overeating @ other meals.

Also, When you skip meals, body increases level of fat to provide energy.

Snacks Avoid snacks w/ empty calories. Foods that have a high

level of calories, but have little or no nutritional value. Eating out

Order grilled, baked or broiled Ask for sauces on the side or no sauces at all (high in fat) You do not have to finish the entire dish (doggy bag it).

Most portion sizes @ restaurants are designed for 2-3 people.

1. Define the Dietary Guidelines for Americans.

2. What is the purpose of the Food Guide Pyramid?

3. Examine the effects of healthful eating behaviors on body systems: How can decreasing salt intake benefit the cardiovascular and skeletal systems.

Ingredients list List food’s ingredients by weight, in descending order. Ingredient with the greatest amount listed first. Can be misleading because…

Similar ingredients could be listed separately, giving the appearance of less of something.

Example would be sweeteners, sugar, honey and corn syrup, giving the impression of less sugar.

Did you know… In order for a food to be labeled as “USDA organic” it

must be produced & processed without conventional pesticides & fertilizers, bioengineering, radiation, hormones or antibiotics. To be labeled as “USDA organic” it must be at least 95% organic.

Nutrient content claims Light or lite

Calories have been reduced by at least 1/3 or fat or sodium has been reduced by at least 50%.

Less Food contains 25% less of a nutrient or calories.

Free Food contains no amount, or small amount of total fat, saturated fat,

cholesterol, sodium, sugars or calories. More

Food contains 10% more of daily value for a vitamin, mineral, protein or fiber.

High, rich in, or excellent source of Food contains 20% or more of daily value of vitamin, mineral, protein

or fiber. Lean

Food is a meat, poultry, fish or shell fish that has less than 10 Grams of total fat, 4 grams of saturated fat and less than 95mg or cholesterol per 3 ounces.

Did you know… Lactose intolerance is the inability or reduced ability to

digest natural sugar in milk. It can be managed by drinking small amounts of milk or drinking milk with food. A person can also get milk’s nutrients from yogurt or cheese, use lactase enzymes from a doctor or drink lactose-reduced milk.

Foodborne illnesses Most caused by bacteria & viruses. Can be caused by

One person spreading pathogens. This would be a form of a communicable disease.

Animals raised or caught for food can be infected with disease-causing organisms in their tissues. If meat or milk from such an animal is not fully cooked or

pasteurized, it may cause an illness.

You can minimize the risk by… Cleaning

Any utensils being used to prepare or cook the food. The areas where the food will be prepared or cooked. Washing hands regularly during preparation and cooking. Using disposable paper towels, rather than towels or

dishcloths. Separate

Do not prepare meats and produce (vegetables & fruits) in the same area.

Prevents cross-contamination. Cook

Beef @ 160 degrees, poultry @ 170 degrees and fish @ 145 degrees.

Chill Refrigerate or freeze perishable (foods that spoil quickly)

foods such as fruits, veges, or meats asap.

1. What can the ingredients list of a food product tell you?

2. How does a food allergy differ from a food intolerance?

3. What is pasteurization?