NUTRITION AND FITNESSChapter 46th Grade

Student Expectations Identify the six main categories of

nutrients Explain how to use the Food Guide

Pyramid Describe guidelines for making healthful

choices about food and weight control List and describe ways that exercise

helps you stay fit Explain how to set up a realistic,

effective exercise plan

Nutrients for Your BodyWhy does it matter what I eat?

What kinds of foods does my body need?

Why are some foods better for me than others?

Words to Know Nutrition – is the science that studies

how the body makes use of the substances in food and how and why people eat the way they do

Diet – Everything you regularly eat and drink

Nutrients – the substances in food that your body needs

Carbohydrates- are the main source of energy for your body

Words to Know Proteins – are essential for the

growth and repair of body cells Fats – Another source of energy Vitamins – substances that help

regulate body functions (A,D,E,K) Mineral - elements that help your

body work properly (Calcium and Phosphorus)

Food for Living During your teenage years, your body

will grow more rapidly that it has at any time since you were an infant

Food gives your body the raw material in needs to grow

Eating is an enjoyable activity you can share with your family and friends

Food helps many people feel content and secure

A Balanced DietAlthough everyone follows a diet, not all diets are healthy

A healthy diet provides all the nutrients you need

To have a healthy, balanced diet, you must eat the right amounts of six types of nutrients

The six Categories of Nutrients Carbohydrates- main source of

energy for your body. Simple carbohydrates, or sugars, are found in fruits, milk, and table sugar

Starchy foods such as bread, rice, and pasta contain complex carbohydrates

The fiber in starchy foods helps the digestion process

The six Categories of Nutrients Proteins – essential for the growth and

repair of body cells Proteins are made up of amino acids, which

are chains of building blocks Your body can produce some amino acids.

Others called essential amino acids must come from the foods you eat

Foods that contain all the essential amino acids are called complete proteins

Proteins Continued Foods that contain only some of the essential amino acids are called incomplete proteins

The six Categories of Nutrients Fats – are another source of energy

Your body depends on fat cells for energy storage and protection against temperature changes

Fats carry certain vitamins in your blood stream and help keep your skin healthy

Nevertheless, eating too much fat will cause weight gain and may lead to other health problems

The six Categories of Nutrients Vitamins- substances that help

regulate body functions Some vitamins help fight infections Water soluble vitamins, such as C and B-complex, must be replaced everyday

Your body can store fat soluble vitamins for longer periods of time

The six Categories of Nutrients Minerals- are elements that help your body work properly. Calcium and phosphorus strengthen bones, keeps muscles healthy, and help your heart beat regularly

The six Categories of Nutrients Water – Water is essential to life. Water carries nutrients around your body

Helps fight digestion, removes waste, and cools you off

You should drink 6 to 8 glasses of water each day

How Much Should You Eat?Recommended Dietary Allowances- Guideline for the amount of each nutrient to be eaten each day Your RDA of each nutrient depends on many things, including your gender, activity level, and age

The Five Food GroupsEssential Questions:

How can I plan a healthy diet?

What are the five food groups?

How much of the different kinds of food should I eat?

The Food Guide Pyramid Food Guide Pyramid – is a guideline to

help you choose what and how much to eat to get the nutrients you need

Food Plate – another guideline to help you eat a healthier diet

Food Guide Pyramid The pyramid was developed by the U.S.

Department of Agriculture (USDA), with the help of the Department of Health and Human Services

The foods in the pyramid are divided into 5 main groups, plus a six that includes fats, oils, and sweets

If you eat enough servings from all of the main food groups, you will get the nutrients you need to stay healthy

Food Guide Pyramid Continued The size of each section in the pyramid

corresponds roughly to the amount of that kind of food you should eat daily

The bread, cereal, rice, and pasta section is the largest

Teens should get three full servings from the milk, yogurt, and cheese group daily Nutrients from this group are important to

growth

Food Guide Pyramid ContinuedThe fats, oils, and sweets section is the smallest These foods provide calories, but offer few nutritional benefits

There is not a RDA for this group

FGP: a guide to daily choices Dairy: 2-3 servings a day Vegetables: 3-5 servings a day Fats, oils, and sweets: use sparingly Meat and Beans: 2-3 servings a day Fruit: 2-4 servings a day Bread, cereal, and pasta: 6-11

servings a day

Food Guide Pyramid: Serving SizeMeat and Beans: 5 ½ ounces a day

Vegetables: 2 ½ cups a dayFruit: 2 cups every dayDairy: 3 cups everyday Bread: 6 ounces a day, three of which needs to be whole grains

Making Healthy Food Choices Essential Questions:

How can I take more control over what I eat?

What foods are especially good for me?

What foods should I avoid? How can I control my weight and stay healthy?

Vocabulary Starch – is the complex carbohydrate stored in

potatoes, rice, wheat, and other plants Fiber – is the tough, stringy part of raw fruits,

raw vegetables, wheat, and other grains that you cannot digest

Saturated Fat – fat found mostly in animal products such as milk, butter, egg yolk, and meat This type of fat contains cholesterol, a wax like

substance our bodies produce and needs in small amounts

Vocabulary Continued Sodium – a mineral that helps control the

amount of fluid in our bodies Too much can cause the body to hold

excess fluid. Too much can also cause high blood

pressure Caffeine – a substance found in some

foods, that can speed up the body processes Found in tea, coffee, and chocolate

Maintaining a Healthy Weight The teen years are a time of rapid

growth Refrain from comparing yourself to

friends. There body types may be extremely different.

Trying to gain or lose a lot of weight at your age, can interfere with your normal growth and development

Ask a doctor for advice if you are concerned about your weight

The Role of Calories Calorie – is a unit of heat that

measures the energy available in foods Calories in foods provide the energy for your daily activities

To maintain weight the calories you eat, should equal those you burn as energy

The Benefits of ExerciseEQ:What is the point of being physically fit?

What are some ways that exercise can help me?

What are aerobic exercises and why do I hear about them so often?

What is Fitness? Fitness -1. The condition of being physically

fit and healthy. 2. The quality of being suitable to fulfill a

particular role or task Gives you energy to last the whole dat Helps keep your weight at the right level for

you Helps you deal with stress Gives you self confidence Make your life more fun

Exercise and Fitness Physical benefits – builds strong

muscles, relieves stiffness, aid in coordination, and strengthens your heart and lungs

Mental benefits – makes you feel more energetic, you get tired less, relieves stress, increases your focus, increases your cognitive ability to learn knew material

Social Benefits – allows you an opportunity to meet new people, and time to hang out with friends

How exercise helps You Exercise builds strength

Muscle strength is the most work your muscles can do at any given time

To build strength, you need to pull or push against force One force you can push against is gravity Push ups Sit ups Lifting weights

Exercise can build endurance Muscle endurance is how well a muscle

group can perform without becoming tired

Heart and Lung endurance - is how well the heart and lungs work together during exercise and how quickly the heart rate returns to normal after exercise

Aerobic exercise- a great way to build endurance Rhythmic, non-stop, vigorous exercise that

aid the heart Running, cycling, swimming

Exercise can Promote Flexibility Flexibility- the ability each joint has to

move in the full range of motion Being flexible is important for every activity

imaginable Stretching activities decrease the chances

of pulling a muscle during exercise

Planning Your Fitness GoalsEssential Questions:

How do I plan a regular exercise program?

How can I get the most benefit out of my exercise

How can I avoid injuries?

Choosing your Goals Planning an exercise program is

an important step. It helps you reach your goal

Choose the most effective exercises

Ensure that exercise is part of your life

Avoid injury

Choosing your Goals Before you start exercising, ask yourself

these questions What do you want to accomplish? Where will you begin? What do you enjoy doing?

What do you want to accomplish?

Do you want to strengthen your muscles?

Do you want to improve your endurance?

Do you want to increase your flexibility?

Do you want to increase your cardiovascular endurance?

Where Will You Begin? Start small Set small goal or objectives first

Run a mile a day, lift weights twice a week Build your way up gradually

Don’t try to be a hero the first time you start your exercise plan. Injuring yourself is almost certain with this mentality.

Setting Up an Exercise ProgramNow you are ready to plan a way to meet your fitness goals. You need to consider:

Which exercises to includeWhen to exercise

Intensity, duration, frequency

Ways to avoid injury

Selecting Exercises Do I want to exercise alone?What facilities are available in my community?

What exercise equipment will I need?

Be Smart Wear loose fitting clothes Choose good equipment Exercise on soft even surfaces Begin by warming up Work on your target heart rate Drink before, during, and after exercise Watch for pain End with a cool down