Nutrition 3102Unit 1: Food, Nutrition and Health

The Picture of Health

Signs of good Physical health:•Condition of the skin, eyes,

hair, bones, muscles, body organs, blood pressure, energy levels, alertness

Signs of good Social and emotional health

•Attention span, mood

Journal #1 Ch. 17 p. 341

•What is body image?

•What forms our personal body image?

•What body image messages come out of ads?

•What skills do consumers need to decipher body image messages in the media so as to not be impacted by the unhealthy messages?

Discussion Questions:

• Why do you think there is so much focus in our society on body image?

• Where does our notion of an "ideal" body come from?

• Why do we think we should look a certain way?

•How does the ideal image of a woman's body differ in other cultures? In other historic times? How does this compare to the ideal image of a man's body? (Price of Beauty)

•Who controls what images we see?

Do you think teenage girls are especially vulnerable to these ideas? Do teenage boys feel similar pressures?

•Dove paid __________dollars for 30 seconds of commercial time during Superbowl XL (2006) to launch the commercial featuring the young girls.

•The Dove commercial is very different from most of the commercials featured during Superbowl broadcasts. (Typically these commercials are light-hearted, comedic, and rarely address social issues.)

2.4 million

Dove Campaign for Real Beauty•What do you think are some of the reasons

why Dove would choose the Superbowl to showcase their commercial?

• https://www.youtube.com/watch?v=dt8qxVZj33o - Dove campaign 2006• https://www.youtube.com/watch?v=31Ajvix6DXs&x-yt-cl=85114404&x-yt-ts=142257

9428

• https://www.youtube.com/watch?v=XjJQBjWYDTs – Always #likeagirl – superbowl 2015

• https://www.youtube.com/watch?v=kCKPz3xn3sY&x-yt-cl=85114404&x-yt-ts=1422579428 – like a girl – director’s comments

• https://www.youtube.com/watch?v=KM4Xe6Dlp0Y – Cameron russell – Looks aren’t everything – believe me, I’m a model. ~10 mins –

• https://www.youtube.com/watch?v=OXf8fr0Kp3Q – dove evolution• What about boys? https://www.youtube.com/watch?v=-_I17cK1ltY – dove campaign

for real beauty (male version)• https://www.youtube.com/watch?v=2x_Fl3NQVd4 – empowering male commercial

Cameron Russell – Looks aren’t Everything Journal #21. Pay attention to Cameron in the first minute

or two of this video – what is your impression of her?

2. What are some ways people ‘transform’ how they look?

3. What are some of the expectations people have for models?

4. What are some of the opportunities that come with meeting society’s view of beauty?

https://www.youtube.com/watch?v=KM4Xe6Dlp0Y – Cameron russell – Looks aren’t everything – believe me, I’m a model. ~10 mins –

Advertising & Image

•1. Can ads influence what we perceive as valid roles for ourselves in society?

•2. Can our self-image and self-esteem be influenced by advertising?

•3. What are the images that ads present?•4. What explicit and implicit messages are

absorbed by young girls and boys after years of exposure to such advertising?

Journal #3

•What does it mean to you when you are encouraged to ‘stand up’?

•What are some ways you have ‘stood up’ to bullying? What are other ways that a person can ‘stand up’?

•Instead of saying ‘stand up’, is there another way to say ‘this’ so that the message is clearer? What are we really trying to get people to do?

•https://www.youtube.com/watch?v=Xre8zZ_B8Mk – Kids react to bullying – 9 min

•https://www.youtube.com/watch?v=zkG0nssouFg – Barbara Coloroso – from school yard bully to genocide – 19 mins

https://www.google.ca/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&uact=8&ved=0CAcQjRw&url=https://tutordoctorofwny.wordpress.com/2012/11/30/2894/bullying-statistics-2011-i6/&ei=iaDrVMCRH8KwsAT0wYKIBg&bvm=bv.86475890,d.cWc&psig=AFQjCNGKAOjrtSfXPKH3h2CtlSYaTke5bw&ust=1424814460714203

Indicators of a healthy body weight:

•1. Waist Circumference

•2. Waist to Hip Ratio

•3. Body Mass Index (BMI)

•4. Body-Fat Percentage

•5. Growth Chart

P. 393 in the text

Waist Circumference

Waist circumference

• common measure used to assess

abdominal fat content.

• excess body fat in

the abdomen that is out of

proportion to total body fat is

considered a predictor of risk factors

and illness associated with obesity.

Measuring Circumference

How to measure waist circumference:•Measure the smallest area found below

the rib cage but above the umbilicus (bellybutton).

What Waist Size is Risky?

•Risky waist circumferences differ for men and women.

•Men at risk - waist measurement greater than 40 inches (102 cm)

•Women at risk - waist measurement greater than 35 inches (88 cm)

Waist-to-Hip Ratio?

• Waist-to-hip ratio (WHR) is the ratio of a person's waist size to hip size

• mathematically calculated as the waist size divided by the hip size.

• For most people, carrying extra weight around their middle increases health risks more than carrying extra weight around their hips or thighs.

Risky Ratios

•For both men and women, a waist-to-hip ratio of 1.0 or higher is considered "at risk" or in the danger zone for undesirable health consequences (i.e., heart disease).

Healthy Waist-to-Hip Ratios

•For men, a ratio of .90 or less is considered safe.

•For women, a ratio of .80 or less is considered safe.

What is BMI?

•BMI stands for Body Mass Index.

•Put simply, BMI is a common measure expressing the relationship of weight-to height.

What is My BMI?

•The Body Mass Index Formula•A person’s BMI can be calculated using a

simple mathematical formula.•BMI =[Weight in pounds ÷ Height in

inches ÷ Height in inches] x 703

Example BMI

A person weighing 210 pounds and 6 feet tall would have a

BMI = 210 pounds divided by 72 inches divided by 72 inches multiplied by 703 = 28.5

BMI and Your Health?

•A healthy BMI for adults is between 18.5 and 24.9.•BMI ranges are based on the effect body weight has

on disease and death.•A high BMI is predictive of death from

cardiovascular disease, diabetes, cancer, high blood pressure and osteoarthritis (consequences of being overweight as an adult).

•Obesity itself is a strong risk factor for premature death.

BMI Cut points for Adults

• We interpret BMI values for adults with one fixed number, regardless of age or sex, using the following guidelines:

• Underweight: BMI less than 18.5• Overweight: BMI of 25.0 to 29.9• Obese: BMI of 30.0 or more

Problems with BMI?

• Bmi charts now for asians, indians, children, athletes, women, men…

Body-Fat Percentage

•The amount of body fat in relation to muscle.

•Can be measured by using the skinfold measure

https://www.youtube.com/watch?v=VBJuVfiKrbY – 2 mins

How to take a Skinfold Measure• This method uses

Skinfold Calipers that pinches the skin to measure body fat on various parts of the body (thigh, tricep, abdominal area…).

• The measurements are then put into an equation.

• Should be completed by a qualified professional.

Skinfold Measure Results•   • exc

ellent

• good

• average

• below average

• poor

• Normal

• Male

• 60-80

• 81-90

• 91-110

• 111-150

• 150+

• Female

• 70-

90

• 91-100

• 101-

120

• 121-150

• 150+

• Athletic

• Male

• 40-60

• 61-80

• 81-100

• 101-130

• 130+

• Female

• 50-

70

• 71-

85

• 86-110

• 111-130

• 130

Growth Charts

•Used by the medical profession.

•Your height and weight are taken.

•Both are plotted are a chart.

•Comparisons are completed.

Diet & Disease Prevention &/or Management• Heart disease• Cancer• Diabetes• Osteoporosis• Hypertension• Spina bifida• Conditions related to food & diet

▫Allergies▫Celiac disease▫Colitis▫Gout

Assignment #2• Prepare a pamphlet on a disease that is related to diet.• Include a description of the disease• Symptom s• Treatment (meds? Surgery? Other)• Impact on health/lifestyle (things you can’t do, things

you should include in your lifestyle)• Food choice implications (diet changes/restrictions)• Management strategies (how to improve your

condition/prevent it from getting worse)• Another relevant detail/piece of information• Include pictures• Your own words and references.

Impact of Lifestyles on Nutritional Requirements

•High carbohydrate foods (cereal, bread, pasta, etc.

•Beverages (water, sports drinks, juice)

Athletes - What is best to eat after exercise?

Athletes

Before you feel thirsty (thirst indicates that you are already dehydrated)

Drink 2 cups (500 mL) of water or juice about 2 hours before the athletic event or game.

Hydration: When should you drink, and how much?

https://www.youtube.com/watch?v=7-7RXc3OQr8 – activity and exercise

Athletes

▫About _______before the event, drink a cup of water (250 mL).

▫During exercise drink approximately ½ cup (125 mL) of water every ____ minutes.

▫After exercise, it is important to replace water loss. What two types of beverages should you avoid? _______ & _______

15 minutes

15-30

caffeinated alcoholic

Athletes

▫When you are rehydrated, your urine will be ____ or ___ _____in colour.

▫The amount of liquid you need depends on: Weather conditions (temperature & humidity)

Activity (type & duration) Your body (age, gender, size and sweat rate)

clearlight yellow

Athletes - Symptoms of dehydration:

▫Fatigue▫Lightheaded (dizzy)▫Dark-coloured, smelly urine▫Appetite loss▫Flushed skin (red)

https://www.youtube.com/watch?v=IAnL-Viyd5M – dehydration and fatigue.

Athletes

•What are “energy drinks”?▫Ex. Red Bull, Hype. ▫Contain caffeine. Not recommended for

children or to be mixed with alcohol.▫Some contain herbs such as ginseng or

gingko biloba (they do not improve performance).

▫Some contain taurine, which is an amino acid. We do not know if the large dose found in some drinks is harmful.

https://www.youtube.com/watch?v=CVwBMuYCDe4 – hidden dangers of energy drinks

Athletes

•Should energy drinks be used during exercise?▫NO!!! ▫Claim to energize you and make you more

alert.▫High sugar content and carbonation can

interfere with hydration.

Athletes

•What is carbohydrate loading?▫CHO loading is eating a lot of

carbohydrate-rich food in the 2 days before an athletic event

▫Idea is to build up supplies of glycogen in the body (energy source).

▫Only considered useful for long distance events, taking more than 90 minutes (more than 15km).

Creatine

•What is it and What does it do?▫Creatine is an amino acid (used to build protein).

▫Found naturally in meat and fish▫Also produced in the body.▫Helps to store energy in muscle cells. https://www.youtube.com/watch?v=B

R3dDO1Sz0E – how does creatine work

Creatine

•When can it help an athlete?▫For sprint (short races) events or in all-out bursts of activity lasting from several seconds to a few minutes (weight-lifting).

Creatine•Risks associated with creatine:▫no long term studies yet, so we can’t be sure that it is safe.

▫The creatine containing products sold may not have all the ingredients listed on the label.

Risks associated with creatine use:

▫Weight gain▫Retain fluid - this may affect blood pressure.

▫Side effects may include cramping and muscle strain.

▫Possibly damage the heart and kidneys.

http://www.google.ca/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&uact=8&ved=0CAcQjRw&url=http://greyhoundmedia.org/sports/archives/15782&ei=JAb-VMKuEozbggSPkID4AQ&psig=AFQjCNE3QL0aSlDVw89Z6o8birV8vG3law&ust=1426020249492424

Caffeine

•What are the effects of caffeine on the body?▫stimulant.▫nervousness and insomnia for some

people.▫Withdrawal - headaches and irritability.

•What are the obvious sources of caffeine?▫Coffee/Tea▫Soft drinks▫Coffee-flavored products (yogurt and

desserts).

https://www.youtube.com/watch?v=kRVbojITlD0 – coffee – health benefits and effects you may not know

Caffeine

•What are the less obvious sources commonly consumed?

▫Cocoa▫Hot chocolate▫Gum

•What is a safe amount of caffeine to consume daily?▫Maximum for adults is 400-450mg per

day.▫(about 4 cups of instant coffee).

Alcohol Abuse

•Signs of physical dependence include:▫Alcohol-related illnesses▫A need for increasing amounts of alcohol to get drunk (tolerance)

▫Memory lapses (blackouts) after heavy drinking

▫Withdrawal symptoms when alcohol use is stopped

Alcohol Abuse

•Symptoms and behaviors of alcoholism:▫Continuing to drink (even when health,

work, or family are suffering)▫Drinking alone▫Episodes of violence when drinking▫Hostility when confronted about drinking▫Lack of control over drinking -- unable to

stophttps://www.youtube.com/watch?v=DyctIk4YwZk – 3:30 – 6:40 Robin

Symptoms & Behaviors continued..

▫Making excuses to drink▫Missing work or school, or a

decrease in performance▫No longer taking part in activities

because of alcohol▫Need for alcohol to function▫Neglecting to eat▫Not caring for physical appearance▫Secretive behavior to hide alcohol

use▫Shaking in the morning

https://www.youtube.com/watch?v=8jl-o89Z8j8 – signs of alcoholism

Alcohol Abuse•Long term abuse includes:

▫Brain and nervous system complications: Brain degeneration and dementia Depression and suicide Nerve damage Severe memory loss Wernicke-Korsakoff syndrome

causes brain damage in lower parts of the brain called the thalamus and hypothalamus.

Korsakoff psychosis results from damage to areas of the brain involved with memory.

Digestive tract disorders:

▫Cancers of the larynx, esophagus, liver, and colon

▫Delirium tremens (DT's)▫Esophageal bleeding ▫Liver disease (alcoholic

hepatitis, and cirrhosis of the liver)

▫Pancreatitis ▫Poor nutrition because

vitamins aren't absorbed properly

Vegetarianism

•Are people who do not eat meat, poultry, fish, or other seafood.▫Vegans: are people who eat only foods from plant sources, such as grains, legumes, fruits, vegetables, nuts and seeds.

Vegetarianism

▫Lacto vegetarians: are people who eat milk products in addition to foods from plant sources.

▫Ovo vegetarians: are people who eat eggs in addition to foods from plant sources.

Vegetarianism

▫Lacto-ovo vegetarians: are people who eat foods from plant sources, milk products and eggs.

▫Semi-vegetarians: are people who sometimes eat poultry and fish but never red meat.

Health Benefits of Being Vegetarian

•If they make wise food choices, vegetarians can get all the nutrients they need. The key is eating a variety of foods.

Nutrient Concerns for Vegetarians•Protein •Fat•Iron•Calcium•Vitamin B12•Vitamin D

Fast Paced Lifestyles (Eating out/On the run)

•If eating out is your only option for supper, how can you apply guidelines for healthy eating to your menu?

Weight Loss Diets•What are the components of a healthy approach to weight loss?▫Lower Fat▫Serving size▫Low salt▫CFG▫Fibre▫Adequate hydration

▫Avoidance of foods in the “other” category

▫Beverage choice

▫Variety

Fad Diets

•Are popular weight-loss methods that ignore sound nutrition principles.

•Watch out for:▫Very low-calorie diets (800 calories or less)

▫Eating plans based on a single food, such as grapefruit or cabbage soup.

Fad Diets

▫Liquid diets that are low in calories.

▫Fasting – going without food.▫Diet Pills▫Plans that promise quick weight loss (over 2 lbs per week).

Assignment #3

•Complete a family tree, noting medical conditions with which family members are living or from which they may have died.

•Discuss any patterns or trends.

•How might you use this information to prolong/improve your own health?