11/18/2014Name 3 things that can influence your food choices.

(What you eat, when you eat or how much you eat.)

vs. vs.

Why do people eat?

Think of a food that you ate in the last 24 hours. Write it down.–Why did you choose to eat? –Why did you choose that particular food?• Write your answers.

Do you usually eat because you are hungry or because you have an appetite?

Hunger is the natural physical drive that protects you from starvation.

Appetite is a psychological desire

rather than a need to eat.

With the person sitting next to you, list 5 emotions that sometimes cause people to eat.

What is “mindless” eating? Give an example.

Are these reactions hunger or appetite?

Food & Your Environment• Family & Culture

• Friends

• Time & Money

• Advertising

With the person sitting next to you come up with 2 ways that each of these influence your eating behaviors.

ANYBODY HAVE AN APPETITE

YET?What’s for lunch today?

Mozz Sticks or Buffalo Chicken Sandwich Carrots, Celery & Fries

Nutritional Value:

772 calories, 21.99g fat, 33.02g protein

Good Nutrition =

Healthy Body =

Lifelong Health

Reduces Risks of:

Stroke Cardiovascular Disease

Osteoporosis Cancers Diabetes

Nutrition is the process by which the body takes in and uses food.

Calories or (Kcal) Kilocalories, are units of heat that measure the energy used by the body and the energy that foods supply to the body.

Nutrients are the substance in food that your body needs to grow, to repair itself and to supply you with energy.

The 6 Essential Nutrients fulfill 3 main functions for the body.

Provide Energy

Build and repair body tissue

Regulate Body Processes

The 6 Essential Nutrients areCarbohydrates

Proteins

Fats

Vitamins

Minerals

Water

• Are the major source of energy for the body.

Fiber –indigestible complex carbohydrates.

Helps to reduce the risk of heart disease, cancer and diabetes

• Most carbohydrates come from plants.

Carb’s, cont.• Starches and sugars found in foods

are the main source of carbohydrates in the body.

2 Types

Simple carbohydrates are sugars.

Complex carbohydrates are starches.

Which is which?

Proteins help build and maintain body cells and tissues.

Proteins can be found in animal

products and plants.

As Americans we eat too many proteins.

Are made up of amino acids.

Fats are a type of lipid, a fatty substance that does not dissolve in water.

Fats are the most concentrated form of food energy.

Fats are the most efficient way for the body to store energy.

Fats add texture and flavor to food.

Fats are necessary for growth and healthy skin.

In excess fats can lead to heart disease and cancer.

What does your ideal meal include? Is this different from what you think is a healthy meal? How?

Polysaturated fat is a healthier fat to consume. It lowers blood cholesterol levels.

Monosaturated fat has no effect on the blood cholesterol level.

Saturated fat is found in animal products, elevates blood cholesterol levels.

Cholesterol is a fatty compound in the blood that is also found in deposits on the walls of arteries.

High cholesterol levels can lead to clogged arteries, heart disease and stroke.

Vitamins are compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients.

2 Types of Vitamins

Fat-soluble vitamins • are transported and stored by

the body’s fat cells and liver • stored in the body for longer

periods of time, sometimes months

• examples Vitamin A, D, E, & K

2 Types of Vitamins, cont.

Water-soluble vitamins• dissolve in water and pass easily

into the blood• body does not store these so a

person need to replenish regularly• examples are Vitamin C & B-

complexes

Minerals are substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes.

The body’s most abundant mineral is calcium. Not enough calcium in the body can lead to osteoporosis.

Examples: Calcium, Phosphorus, Sodium, Iron,

Water serves as transportation for other nutrients.

It helps rid the body of wastes and control body temperature.

Dehydration is when your body lacks enough water to function properly.

Without water your body will NOT function.

Activity DirectionsWith your learning partner. One partner does across answers, the other

does down.

When you have finished your part of the puzzle, you may share your answers with your partner.

All of the information was discussed in class. You may use your notes in case you need help with the information.

Complete for homework if you do not finish in class.

QOD 4/14/2014Based on what you remember about

the food guide pyramid…

What is an example of a food you like from each part of the pyramid?

List 5 of your

favorite foods.

Set of recommendations for healthful eating and active living.

Grouped into 3 areas known as the ABC’s of good health

Following the guidelines can help lower your risk of the following diseases.

Heart disease Diabetes

High cholesterol Obesity

High blood pressure

A from ABC’s deals with fitness goals.

In order to improve or maintain fitness;

Aim for a healthy weight.

Be physically active each day.

B from ABC’s deals with building a healthy eating plan.

Make your food choices carefully.Choose a variety of grain products, especially whole grains.Choose a variety of fruit and vegetables

daily.Keep food safe to eat.

C from ABC’s involves making sensible food choices.

Choose a diet that;Is low in saturated fat and cholesterol and

moderate in total fat.

Includes beverages and foods that do not contain a lot of sugar.

Consists of food that has less salt.

Food Guide Pyramid is an outline of what to eat each day to maintain a healthy, balanced diet.

What is on the food pyramid?

serving sizes

pictures of foods

types of foods

A serving size is a measurement of food.

The Pyramid is now…

MY PLATE!

Nutrients

Carbohydrates Vitamins

Proteins Minerals

Food Examples

Choose 100% whole-grain cereals, breads, crackers, rice, and pasta.

Make ½ of your grains whole.

Check the ingredients list on food packages to find whole-grain foods.

1 serving = 1 ounce

1 cup of ready to eat cereal

½ cup of cooked cereal, rice or pasta

1 slice of bread

NutrientsCarbohydrates VitaminsWater Minerals

Food Examples

Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.

Make half your plate fruits and vegetables. Eat fruit, vegetables, or unsalted nuts as snacks—they are nature’s original fast foods.

• • •

1 serving =

2 cups of raw leafy vegetables

1 cup of vegetable juice

1 cup of cooked or raw vegetables

1 serving =

1 medium apple, banana, orange or pear

1 cup of fruit juice (100%)

½ cup of cooked, canned or chopped fruit

NutrientsVitamins MineralsProtein

Food ExamplesAmerican Cheese Glass of MilkBlueberry Yogurt SOY

Switch to skim or 1% milk. Teens should drink 2 cups a day of lowfat milk.

They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

Eat Calcium rich foods. Try calcium-fortified soy products as an alternative to dairy foods.

• • •

1 serving =

1 ½ ounces of natural cheese (Cheddar)

2 ounces of processed cheese (American)

1 cup of yogurt

1 cup of milk

Meat, poultry, fishNutrients

Vitamins MineralsProtein Fats

Food ExamplesSteak Beans TurkeySalmon Peas Nuts

Vary your protein food choices.

Twice a week, choose seafood as your protein. Eat beans (a natural source of fiber and protein.)

Go lean with protein. Grill, bake or broil… DO NOT FRY! Keep protein portions small and lean.

1 serving =

2-3 ounces of meat, poultry or fish

1 ounce = 1 egg

4 cup of cooked dry beans

1 tablespoon of peanut butter

1/2 cups of nuts

Meat, poultry, fish

Eat fewer foods that are high in solid fats.

• Make major sources of saturated fats—such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs—occasional choices, not everyday foods.

• Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese.

• Switch from solid fats to oils when

preparing food.*

Choose foods and drinks with little or no added sugars.

• Drink water instead of sugary drinks. There are about 10 packets of sugar in a 12-ounce can of soda.

• Select fruit for dessert. Eat sugary desserts less often.

• Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy—� it all adds up.

• Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.

• Add spices or herbs to season food without adding salt.�

It’s ok to enjoy a snack from this category every once in a while. Make sure you are burning those calories with physical activity.

Dietary GuidelinesGet most out of what you eat by eating nutrient

dense foods.

Nutrient-dense: foods that have a high ratio of nutrients to calories.

Ex. Carrot vs. Potato Chip

Even if you are eating right you can still become overweight.

Don’t forget to AIM FOR FITNESS.

Hints for… Eating right when eating out.

• Pay attention to your portion size.– Split meals or take home leftovers.

• How are the foods prepared.– Fried = high in fat!– Grilled, baked or broiled is good.

• Add fresh fruits or veggies.– Use the salad bar or order a salad or extra

veggies with your meal.

More Hints for… Eating right when eating out.

• Go easy on TOPPINGS!–Avoid high fat sauces, mayonnaise,

butter and sour cream.–Ask for toppings on the side or use ones

that are lower in fat like ketchup and mustards.

• DO NOT DRINK YOUR CALORIES!!!

–Choose water instead.

QOD 4/15/2014Do you think you get all of the foods from the food guide pyramid/ my plate each day? What are you missing? What do you eat most of?

Besides excessive weight and eating disorders, what other health problems are associated with food?

We get essential information from food labels. Do you ever look at food labels? What do you look for?

Poor Alex…Alex is allergic to nuts. If he eats anything

that contains nuts, his face swells up and he has to be taken to the hospital. He’s learned to read food labels carefully to make sure nothing he eats has nuts in it. His friend Lauren has invited him to her house for dinner with her family. He’d like to say yes, but he knows that if anything they serve has nuts in it, he could be in serious trouble.

How can Alex protect his safety & his friend’s feelings at the same time?

Why can’t Alex just avoid any nuts he might find in the foods, rather than make such a big deal?

• The name of the food product.• The amount of food in the package.• The name and address of the company

that makes, packages, or distributes the product.

• The ingredients in the food.• The nutritional facts panel.

RDA = Recommended Daily Allowances

This is the amount of nutrients needed each day by most healthy people.

Percent Daily Values are percentages that are based on the RDA.

Percent Daily Values are based on a 2000 calories per day diet.

Each day a person should consume;Less than 65 grams of fatLess than 2400 mg of sodiumLess than 300 mg of cholesterol

Are your eating habits healthful? Why or why not?

BMI is a measure of your body in relation to your height.

BMI Formula

(first convert height to inches and weight to lbs)

W (lbs)/ H (inch)

H (inch)

BMI (Body Mass Index)

X 703

Women

BMR = 655+ (4.35 x weight in lbs) + (4.7 x height) – (4.7 x age)

Men

BMR = 655+ (6.23 x weight in lbs) + (12.7 x height) – (6.8 x age)

First Find Your BMR (Basil Metabolic Rate)

If you are Sedentary (little or no exercise)

= BMR x 1.2

If you are lightly active or sports 1-3 days/week)

= BMR x 1.375

If you are moderatetely active exercise/sports 3-5 days/week)= BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725

Multiply BMR by your Activity Level. Choose

one from below.

To Remain the same weight. Eat the amount of calories from your formula and maintain that level of exercise.

It is safe to lose or gain weight by only one lb per week. One lb is = 3500 kcal

How many calories a day is that?

500 calories a day!

How many calories less a day should you eat to lose 1 lb/ week? How many to gain

Pretend that we have permission to eat our lunch today at either McDonalds, Chick Fil’a, Wendy’s,

Burger King or Kentucky Fried Chicken.

QOD 12/1/14What restaurant would you

choose?

List what you would order, list all the items and their size.

Reasons why fast food restaurants are popular.

TimeConvieneinceTaste

Problems with eating too many fast food meals.

ExpensiveDo not provide energyHigh in fat, calories, sodiumCan cause obesity and

disease

Diet Related Health Problems

Heart DiseaseHigh Blood Pressure

Obesity Diabetes

Fast Food ChoicesRestaurant ___________ Group # ______ Speaker _______

Food I tem Calories Fat Grams

Sodium Mg

Cholesterol Mg

Protien grams

Carb.

Total for Meal

Activity Instructions• In groups of 4, pick 4 meals from 4 different fast

food restaurants. • Each meal should have at least 1 Main dish, 1

side Dish, 1 Drink and 1 Dessert• Fill out a worksheet for each restaurant.