unit 3: nutrition & physical fitness versioin unit...• try satisfying your sweet tooth with...
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Unit 3: Nutrition & Physical
Fitness
Dvorsky – Health Name_______________________________
Period _____
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Vocabulary Nutrient
Metabolism
Calorie
Carbohydrate
Fiber
Fat
Unsaturated fat
Saturated fat
Cholesterol
Trans fat
Protein
Amino acid
Vitamin
Antioxidant
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Mineral
Anemia
Homeostasis
Electrolyte
Dehydration
Dietary Guidelines for Americans
Nutrient-dense food
Choose MyPlate Plan
Hunger
Appetite
Basal metabolic rate (BMR)
Body composition
Body mass index (BMI)
Overweight
Obesity
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Underweight
Fad diet
Vegetarian
Vegan
Food allergy
Food intolerance
Carbohydrate loading
Physical activity
Endorphins
Physical fitness
Aerobic exercise
Anaerobic exercise
Isometric exercise
Isotonic exercise
Isokinetic exercise
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Lifelong fitness
FITT formula
Target heart rate
Cross-training
Dietary supplement
Overtraining
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Nutrition – A follow-up to the 6 Essential Nutrients
1. What are calories?
2. What are “Empty” calories?
3. Which 3 nutrients give us energy?
4. If carbohydrates are not used for energy, what happens to them?
5. Define cholesterol. What are Trans fats?
6. What does cholesterol do in our bodies?
7. Which 3 nutrients DO NOT provide us energy BUT perform essential functions in our bodies?
8. What makes a food “junk food?” Is all “Junk Food” bad for us?
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9. Is snacking bad for you? Why or why not?
10. Define Metabolism.
11. How do our dietary needs change as we get older?
12. How does eating a balanced diet today affect how you feel in the future?
13. What does it mean to be vegetarian? Vegan?
14. What is a food allergy?
15. What is food intolerance?
16. What is a food-borne illness?
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Notes
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Guidelines for Healthful Eating
1. Why is a healthy diet important?
• Why do you think it is important to have a healthy diet?
• Helps __________________________________________________________________
• Reduces the _____________________________________________________________
• Reduces the _____________________________________________________________
2. Dietary Guidelines
• The Dietary Guidelines for Americans is a document developed by nutrition experts to promote health.
• Updated every 5 years
• The Dietary Guidelines provide information on how to:
• make smart food choices
• ____________________________________________ food intake with physical activity
• get the most nutrition out of the ______________________________________________
• reduce risk of ____________________________________________________________
• handle food safely
3. How do you know how much you need of each food group? What is it based on?
a.
b.
c.
4. How can I eat more healthfully?
• A healthful diet provides the combination of energy and nutrients needed to sustain proper functioning.
• A healthful diet should be:
• Adequate
• ________________________________________________________________________
• Balanced
• Varied
• ________________________________________________________________________
5. Use the MyPlate Plan
• The most current “pyramid,” called the MyPlate, replaced the Food Guide Pyramid in
______________________________________________________________________________
• MyPlate helps people make better food choices; designed to remind people to eat healthfully
• MyPlate illustrates the 5 food groups using a mealtime visual, ____________________________
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6. Use the MyPlate Food Guidance System
MyPlate encourages consumers to eat for health through 3 general areas of recommendation:
• _______________________________________________________:
• Enjoy your food, but eat less.
• Avoid oversized portions.
• _______________________________________________________:
• Fill half your plate with fruits and vegetables.
• Make at least half your grains whole.
• Switch to fat-free (skim) or 1% (low-fat) milk.
• _______________________________________________________:
• Compare sodium in foods such as soup, bread, and frozen meals, and choose the foods
with lower numbers.
• Drink water instead of sugary drinks.
7. Build a Healthy Plate by Choosing…
• Nutrient-dense foods instead of calorie-dense foods.
• A food that contains _______________________________________________________ relative
to the number of calories, but is __________________________________________________.
• A variety of fruits and vegetables in a rainbow of colors.
• Low-fat or fat free milk and dairy products.
• Fiber-rich whole grains.
• Protein foods that are low in fat.
8. Grains
Any food made from a grain
You need: Make at least half your grains whole grains
Whole Grains & Refined Grains
a. ____________________ contain entire grain kernel, more nutrients.
b. Refined grains have been milled. Finer texture and longer shelf life, BUT…..
___________________________________________________________________________
c. Half your grain intake should be from _________________________ (whole wheat, brown rice,
oatmeal)
Recommended for Girls: __________ Recommended for BOYS: __________
List a few examples of what counts as an ounce:
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9. Vegetables
Any food that is a vegetable of 100% vegetable juice. Choose fresh, frozen, canned, or dried
You need: Make half your plate fruits and vegetables
a. ____________________ should be fruits and veggies
b. Provides ____________________ and ____________________; good for immune system
c. 100% Veg. juice included
d. Cooked, _______________, fresh, _______________ or canned.
Recommended for Girls: __________ Recommended for BOYS: __________
List a few examples of what counts as a cup:
10. Fruits
Any food that is a fruit or 100% fruit juice. Choose fresh, frozen, canned, or dried
You need: Make half your plate fruits and vegetables
a. Provides ____________________ and ____________________; good for immune system
b. Good for immune system
c. 100% fruit juice, _______________, frozen, canned or _______________
Recommended for Girls: __________ Recommended for BOYS: __________
List a few examples of what counts as a cup:
11. Dairy
Any food that is made from milk. Choose fat-free or low-fat
You need: Switch to fat-free or low-fat milk
a. Provides ____________________ and ____________________
b. Look for calcium rich
c. Milk, _______________, Cheese
d. Fat-free or _______________ is best, 1%
e. Good for building strong bones
Recommended for Girls: __________ Recommended for BOYS: __________
List a few examples of what counts as a cup:
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12. Protein
Any food made from meat, seafood, eggs, poultry, beans and peas, nuts and seeds, soy products. Choose
from a variety of sources.
You need: Keep meat and poultry portions small and lean
a. Provides ____________________ and ____________________
b. Meat, chicken, _______________, dried beans, _______________, __________
c. Avoid meat high in ____________________, takes away from the protein
d. Good for ______________________________ and building block for bones
Recommended for Girls: __________ Recommended for BOYS: __________
List a few examples of what counts as an ounce:
13. CUT BACK on SOFAS!
SOLID FATS
– Saturated fat & trans fat _____________________________
– Replace with healthy unsaturated fat
ADDED SUGAR
– Sugar adds calories _____________________________
– Choose water, 100% juice and fruit for dessert
SALT (SODIUM)
• Raises blood pressure _____________________________
• Processed foods, fast food, frozen meals
• Season with spices and herbs instead of salt.
14. Oils
NOT a food group. Used for cooking, such as vegetable oil.
You Need: Small amount of oil. Oil is already in foods such as nuts, fish, salad dressings, and cooking oil
15. Take Home Messages for Following the Dietary Guidelines and MyPlate…
Meals – You should try to vary your diet at each meal.
• Breakfast: Don’t skip breakfast. Choose whole-grain cereals, low-fat milk or yogurt, and fruit. Limit
pastries, eggs, and bacon.
• Lunch: Focus on whole grains, fruits, and vegetables. Use mustard or ketchup instead of mayonnaise. Try
low-fat cheese on pizza.
• Dinner: Trim excess fat from meats. Instead of fried meats or fish, try them grilled. Choose low-fat
dressings, and limit butter.
Snacks
• Try satisfying your sweet tooth with fruit instead of cookies.
• Make a whole-wheat bagel, not a donut, your after-school treat.
• When you go to the movies, choose unbuttered popcorn.
Eating Out
• Substitute low-fat milk, water, or fruit juice for shakes and soft drinks.
• Select the salad bar in place of fries or onion rings. But go easy on dressings, cheese, bacon bits, and
croutons.
• Choose a grilled chicken sandwich instead of a burger.
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Notes
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Evaluate Food Choices
1. Why You Eat
People eat food for a variety of reasons…?
o To meet your ____________________________________
o To satisfy your ___________________________________
o To supply your ___________________________________
Hunger – ____________________________________________________________________________
o It is a feeling of physical discomfort that is caused by your body’s need for nutrients.
___________________________ – the desire to eat, which normally accompanies hunger BUT is more
psychological (emotional) than physiological (nutritional need)
Basal metabolic rate (BMR) – ____________________________________________________
___________________________ – the chemical process by which your body breaks down food to
release this energy.
o Involves the use of this energy for grown and repair of body tissue.
Physically active you are,
Metabolic rate you’ll have,
More calories you’ll burn!
o The ___________________________, the more ___________________________.
2. The Foods You Choose
Personal Preferences: Whatever your personal preferences are, they have a huge impact on your food
choices every day.
o Examples:_______________________________________________________________
Cultural Background: Cultural background, or heritage, may influence your eating habits.
o Example:________________________________________________________________
Time and Convenience: A busy schedule might lead you to choose foods that can be prepared quickly or
that can be easily carried.
o Example: _________________________________________________________________
Friends: Friends might influence you to try new foods or to change your eating habits.
o Example:________________________________________________________________
The Media: Advertising messages can influence your decisions about what foods to eat or to avoid.
o Examples:_______________________________________________________________
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3. READ IT before you EAT IT!!
Evaluating Food Choices –
o When choosing foods, it is important to read and evaluate the information on the food label.
Nutrition Facts Labels –
o Purpose of a Food Label:___________________________________________________
___________________________________________________________________________
Food Labels –
o Food labels must list specific nutrition facts about the food, including _______________
______________________________________________________________________________
4. Percent Daily Value (%DV)
FDA and the USDA developed the percent daily values (%DVs) list that you see on food and supplement
labels
% daily value shows how a food diet fits into a ______________________
Based on _________________ calorie diet
Percentages for each nutrient are based on _________________
o Interpreting Percent Daily Value
5% = ____________________
20% = ___________________
Should have a low % =___________________________________________________________
Should have a high % =___________________________________________________________
5. Reading Food Labels: Looking at calories & fat
How many calories would you consume if you eat the whole package? __________________
o This concept goes for all nutrients that are listed on the nutrition label of the same package.
o Many food packages, especially snacks, have more than 1 serving in the container
How many grams of fat? ______________________
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6. What’s the difference between fat and calories?
Remember your 6 nutrients: Water, Carbohydrates, Protein, Fat, Vitamins, and Minerals
o Of these 6 nutrients, carbohydrates, protein, and fats provide calories.
Each gram of carbohydrate and protein yield 4 calories per gram
Each gram of fat yields 9 calories
Calculate the number of calories from fat (grams of fat per serving x 9 calories per gram).
o Answer: ______________________
Identify the total grams of saturated fat (grams of saturated fat per serving multiplied by 9 calories per
gram).
o Answer: ______________________
Calculate the number of calories from carbohydrates (grams of carbohydrates per serving x 4 calories per
gram).
o Answer: ______________________
Calculate the number of calories from protein (grams of protein per serving multiplied by 4 calories per
gram).
o Answer: ______________________
7. POP Quiz: Percent Daily Value
Which nutrients have high values?__________________________________________________
Which nutrients have low values?___________________________________________________
What nutrients is this food lacking?__________________________________________________
o We need 25 grams per day, so we want a higher percentage for fiber
Using the %DV interpretation: Look at the % and decide if it falls into the high or low category to answer
questions
BONUS Question: What nutrients do we want to have high values that we are sometimes lacking in our
daily diet?
______________________________________________________________________________
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Name: __________________________________________ Period: _____ Date: _____
Food Label Analysis Practice Worksheet
Directions: Use the food item or label you were given to answer the following questions. Record the
information or values in the chart provided.
Record the following for Product
1 & 2
Product 1 Product 2
What is the products name?
What is the serving size according to
the label?
How many servings are in the entire
container or package?
What is YOUR typical “helping” of
this product? How much do you
usually eat?
How many total calories are there in
one serving?
How many calories would you
consume if you ate everything in the
package? (Hint: calculate the total
calories per package)
How many grams of fat are in one
serving of the product?
How many grams of fat would you
consume if you ate everything in the
package?
What is the percent daily value for
fat?
Is it a low fat or high fat product
based on percent daily value?
Which nutrient(s) has a high
percentage that should be a low
percentage?
Which nutrient(s) has a low
percentage that should be a high
percentage?
Which product is a healthier choice? Explain your answer.
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*Are you done with your station before it is time to switch? Try to answer these additional questions.
1. Calculate the number of calories from fat (grams of fat per serving multiplied by 9 calories per gram)
Product 1: Product 2:
2. Identify the total grams of saturated fat (grams of saturated fat per serving multiplied by 9 calories per
gram)
Product 1: Product 2:
3. Identify the total grams of carbohydrates per serving.
Product 1: Product 2:
4. Calculate the number of calories from carbohydrates (grams of carbohydrates per serving multiplied
by 4 calories per gram)
Product 1: Product 2:
5. Identify the total grams of simple carbohydrates per serving.
Product 1: Product 2:
6. Identify the total grams of complex carbohydrates per serving.
Product 1: Product 2:
7. Identify the total grams of protein per serving.
Product 1: Product 2:
8. Calculate the number of calories from protein (grams of protein per serving multiplied by 4 calories
per gram)
Product 1: Product 2:
9. Identify three main ingredients in this product.
Product 1: Product 2:
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Notes
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Energy Balance
1. How Do I Use Energy?
• ________________________________________
o The rate at which you burn calories when your body is at rest. Energy to stay alive, without
any extra activity or exertion.
• ___________________________________ – Any movement that requires large muscles groups
to work
o Energy needed to move our muscles on purpose
o Includes all basic movements
• Energy needed for digestion
o It takes our bodies a small amount of energy to digest and absorb the nutrients from food
o __________________________________________ – The process by which the digestive
system breaks down food into molecules that the body can use
2. Eat the Right Amount of Calories for You
• The secret is learning how to balance your "__________________________" and
"__________________________" over the long run.
o “Energy in” is the calories from foods and beverages you have each day.
o “Energy out” is the calories you burn for basic body functions and physical activity.
3. Energy In & Energy Out
Where would we want the scale to be in order to maintain our current weight?
o The scale should be in the middle or balanced. We call this
“_____________________________” or “Calorie-Balance.” In order to be in “balance”
our energy intake (calories from food) needs to be equal to our energy output (calories
burned through physical activity).
How can we stay in “Energy Balance”? What are the factors that we can control?
o Energy In: Make healthy ________________________________________ to stay within
our daily calorie limit
o Energy Out: Balance our energy intake with _____________________________
4. Energy In
• Most of the calories we consume should be from _____________________________________
that provide calories along with important nutrients like vitamins, minerals, and fiber.
o We want to limit the amount of “____________________” calories we consume from foods
that are high in solid fats or added sugars and low in other nutrients.
5. Estimated Calorie Needs
The amount of calories you need depends on your gender and your activity level.
o Males need more calories than females because they are usually bigger and have greater
muscle mass.
The amount of calories you need depends on how active you are.
o More active you are = More calories you need
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6. Why is Physical Activity Important? – Benefits of Physical Activity
• Physical Benefits
• _________________________________________________________________________
• Stronger bones and muscles
• Strong and dense bones = Reduce chance of developing osteoporosis
• Maintain or get to a healthy weight (___________________________________________)
• Improve sleep, balance, and coordination
• Psychological Benefits
• _________________________________________________________________________
• Decreased chance of becoming depressed
• Increased self-confidence and self-esteem
• _________________________________________________________________________
• Social Benefits
• Enjoy yourself and have fun
• Bonding with ______________________________________________________________
• _________________________________________________________________________
(i.e. meet new people)
7. Physical Activity and Your Healthy
• When you are not physically active, you are more likely to:
o Heart disease
o ______________________________________
o High blood pressure (___________________________________________________)
o High blood cholesterol
o Stroke
o ____________________________________________________ (i.e. breast, colon, and
rectal)
o Risk of ________________________________________
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8. Five Components of Fitness
• ________________________________________
o Your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove
wastes efficiently during prolonged exercise
o As the heart muscles become stronger, more blood is pumped with each beat. The
lungs become more efficient at delivering oxygen to the blood and removing carbon
dioxide.
• ________________________________________
o The amount of force a muscle or a group of muscles is capable of exerting in one contraction
• ________________________________________
o Ability of your muscles to work for an extended time
• ________________________________________
o Ability to move a joint through its entire range of motion
o Stretching exercises, if done correctly, can increase flexibility and may reduce the risk of
injury during exercise
• ________________________________________
o Amount of fat tissue in your body compared to the amount of lean tissue, such as muscles and
bones
9. Ways to Measure Body Composition
• Body Mass Index (BMI) –_________________________________________________________
• Skinfold test –__________________________________________________________________
• Hydrostatic weighing - Amount of water a person displaces when completely submerged
• Electromagnetic - Low level of electrical current through a person’s body
10. Physical Activity & Guidelines for Americans
• The PA Guidelines provides recommendations to follow for how much and what kind of physical
activity you should be doing each day.
• For Teenagers:
Recommendation: 60 minutes of ___________________________________________
activity per day
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11. Four Types of Physical Activity
• ________________________________________
o Moving continuously in a rhythm.
o Make you breathe harder and make your heart beat faster.
o Running, jumping rope, swimming, dancing, and biking.
• ________________________________________
o Making muscles work harder than usual.
o Climbing, lifting weights, and push-ups.
• ________________________________________
o Moving our bones against the force of gravity.
o Could be either aerobic or muscle-strengthening activity.
o Running, jumping rope, basketball, tennis, and weight-lifting.
• ________________________________________
o Enhance physical stability and flexibility, which reduces risk of injuries.
o Gentle stretching, dancing, yoga, martial arts, and tai chi
12. Intensity of Physical Activity
• ________________________________________
o Biking, Hiking, Rollerblading, Brisk walking
• ________________________________________
o Running, Jumping rope, Sports like soccer, hockey, basketball, swimming, and tennis.
13. Other important information…
• In general, it is best to lose weight gradually by changing your eating and exercise habits.
• It is most healthy to lose 1-2 pounds per week when trying to lose weight.
• Diets are temporary; they don’t end in permanent weight loss. Exercise and eating less does!
14. How Weight Gain Happens – Consuming extra calories over time
Calories which are NOT burned (used up by the body) are ___________________________
o 3500 calories = 1 lb. body fat
Do the Math: How much weight we would gain if we drank an extra soda every day for a year?
o 200 calories x 365 days in a year = ________________________. There are 3,500 calories
in 1 lb.
o So ____________________________ divided by 3,500 calories = 20 lbs. of weight gained
by the end of the year.
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Notes