NUTRITION

NUTRITION

Eating foods the body needs to grown, develop, and work properly.

Diet: it’s the food and drink that we regularly choose to consume.

Nutrients: substances in foods that your body needs.

NUTRIENTS

• More that 50 nutrients: grouped into six main types. Carbohydrates Proteins Vitamins Minerals Fats Water

CALORIES

A unit of energy that measures how much energy a food provides to the body. When you eat you take in calories. When you exercise you burn off calories.

Take in = burn = maintain weight Take in > burn = weight gain Take in < burn = weight loss

CARBOHYDRATES

The starches and sugars that provide the body with most of its energy.

There are two types: simple & complex Simple: fruit, sugar and milk Complex: starchy foods like bread, cereal, beans,

potatoes, & starchy vegetables. Source of fiber – aids digestion

PROTEIN

Needed to build, repair & maintain body cells & tissues – especially muscle.

Source of energy. Meat, fish, poultry, eggs, milk, cheese, nuts &

beans.

VITAMINS

Substances needed in small quantities that help regulate body functions. Even help process other nutrients. Fight infections

Two types: water soluble (C & B) & fat soluble (A & D).

VITAMINS

Water Soluble: Cannot be stored in the body – therefore needs to be eaten everyday.

Fat Soluble: CAN be stored in the body until needed – does NOT need to be eaten daily.

Vitamins CANNOT be made in the body & therefore NEED to be provided by the diet.

VITAMINS Vitamin A: Promotes healthy skin, normal vision.

Carrots, eggs, liver Vitamin C: Helps muscles, & heart function

Oranges, tomatoes, leafy green vegetables. Vitamin D: Promotes strong bones.

Cabbage, spinach, cereals. Vitamin K: Helps blood to clot.

Milk, oily fish, egg yolks.

MINERALS

Elements needed in small quantities for sturdy bones & teeth, healthy blood, and regulation of daily elimination. Whole grains, fruits, peas, spinach, raisins, milk.

MINERALS Calcium: Needed to build bones & teeth.

Milk, cheese, shellfish, spinach. Fluoride: Promotes strong bones & teeth.

Fluoridated water, fish Iron: Needed for hemoglobin in red blood cells.

Red meat, nuts, dried fruits. Potassium: Helps regulate water balance in

tissues. Oranges, bananas, beans, molasses

FATS

A source of energy & are essential for vital body functions.

Insulate the body from temp changes. Cushion body organs, carry fat-soluble vitamins. Promote healthy skin & normal growth. Butter, margarine, whole milk, egg yolks, cheese,

salad dressing.

FATS

Two Types: Saturated and Unsaturated Saturated: Solid at room temp (butter).

Found in meats & dairy products. Too much = high cholesterol = increase risk of heart

disease. Unsaturated: Remain liquid at room temp recommended to eat unsaturated over saturated.

- Vegetable oils (olive)

WATER Most Common nutrient. Makes up about 60% of your body. Carries other nutrients through the body Helps digestion

Increases metabolism Removes waste Lubricates joints

Like oil in a car engine Keeps body from over heating.

BALANCED DIET

A healthy diet contains the right amount or BALANCE of nutrients.

If it’s Unbalanced = can cause health problems. Ex. Excess fat can lead to heart disease Ex. Too little protein can hinder growth

MANAGING YOUR WEIGHT Weight Control: reaching the weight that is best

for you and then staying at that weight. Desired Weight: the weight that is best

(healthiest ) for you.

This day & age there is a HUUUGE pressure to be thin. Yes, the child obesity rate is increasing rapidly, yet most young people DO NOT need to lose weight.

MANAGING YOUR WEIGHT

Overweight: weighs more than the desired weight for his or her gender, height, and frame size. NOT the same as obese.

Obesity: Having too much body fat. More serious. Weight at least 20% more than their desired weight. Increased risk of disease & other physical problems.

MANAGING YOUR WEIGHT If you need to LOSE weight take in LESS calories

than you burn. Eat smaller servings or lower calorie foods. Better

choices (from fried to broiled). Quickest way to burn more calories = exercise more.

Several benefits of exercise:

Helps heart & lungs work better.Heart is a muscle, it needs to be exercised!!

Exercise helps tone your muscles.Increases the rate at which nutrients change to energy = better weight control.

AEROBIC VS. ANAEROBIC

Anaerobic: without oxygen. Weight lifting

Aerobic: with oxygen. Long Distance running

Main difference: Duration Intensity level

Both are essential for losing weight, & staying physically fit.

MANAGING YOUR WEIGHT

If you need to GAIN weight take in MORE calories than you burn. Eat larger servings of carbohydrates (bread and

pasta). Make sure weight gained is muscle, NOT FAT.

DIETING DO’S Follow a diet under supervision of a Dr. – safe Set realistic goals Exercise to help burn calories Change poor eating habits Eat low calorie food from 5 food groups Eat slowly & wait before taking a second helping. Try something else besides snacking – walk Weigh yourself only once a week at the same

time.

DIETING DON’TS Don’t try diets that promise fast results. Don’t lose more than 2 pounds per week. Don’t eat fewer than 1,400 calories a day. Don’t skip meals Don’t weigh yourself everyday. Don’t reward yourself with food. Don’t rely on formulas or products. Don’t do Fad diets. Don’t become discouraged if you have a setback.

EATING DISORDERS

Eating disorders: extreme & damaging eating behaviors that can lead to sickness & even death.

Anorexia Nervosa Bulimia Muscle Dysmorphia Overeating

ANOREXIA NERVOSA Eating disorder characterized by self starvation,

leading to extreme weight loss. Related to how a person sees him/herself & ability

to cope with stresses of everyday life. Can develop malnutrition: body isn’t getting the

nutrients it needs to grow & function properly. Treatment can include a stay in the hospital,

counseling. Untreated can lead to serious illness & death.

BULIMIA People repeatedly eat large amounts of food &

then try to get rid of the food they have eaten. Forced vomiting or use of laxatives, or starvation. Can damage teeth and injure the mouth or throat from

vomiting – stomach acid. Starvation can damage the heart. Laxative abuse can damage the kidneys Overeating can enlarge the stomach, vomiting can

cause the stomach to rupture. Can lead to serious dehydration = no nutrients =

malnutrition

OVEREATING

Overeating leads to obesity which leads to serious health problems. Places an extra burden on the body.

More stress on the bones & muscles.Heart has to work harder to make blood circulate.

More difficult to exercise leading to more weight gain.

Leads to diabetes, high blood pressure, and poor self-image.

EATING DISORDERS

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HELPING SOMEONE WITH AN EATING DISORDER

1. Convince them to get help. May not be aware of the seriousness of

condition. 2. Tell an adult 3. Get professional help - psychological 4. Encourage the person to join a support

group. 5. Recommend a follow-up