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What does it mean to be physically healthy for life in regards to your eating and exercise habits? INTRO TO NUTRITION Slide 2 History of USDAs Food Guidance 1940s 1950s-1960s 1970s 1992 2005 Food for Young Children 1916 Slide 3 Slide 4 Whats wrong with the American Diet Today??? Dont Get Enough: Dark Greens Orange Vegetables Legumes Fruits Whole Grains Low-Fat Milk Products Eat Too Much: Added Sugars Red Meat Fat Fast Food Slide 5 Dietary Guidelines 2010 Selected Messages for Consumers Take action on the Dietary Guidelines by making changes in these three areas Balancing Calories Foods to Increase Foods to Reduce Slide 6 Balancing Calories Enjoy your food, but eat less. Avoid oversized portions. Slide 7 What makes healthy food better for you than unhealthy food? CALORIE Is a calorie from a cucumber the same as a calorie from ice cream? Empty Calorie: a calorie with little or no nutrients, typically found in candy and junk food Nutrients: Substances that the body needs to regulate bodily tasks and functions Carbohydrates, Protein, Fats, Vitamins, Minerals, & Water Nutrition: Process of taking in and using nutrients in the body ENERGY Slide 8 Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low fat (1%) milk. Slide 9 Foods to Reduce Compare sodium in foods like soup, bread, and frozen mealsand choose the foods with lower numbers. Drink water instead of sugary drinks. Slide 10 Nutrients Slide 11 6 Basic Nutrients 1. WATER WATER 2. VITAMINS VITAMINS 3. MINERALS MINERALS 1. PROTEIN PROTEIN 2. CARBOHYDRATES CARBOHYDRATES 3. FATS FATS Slide 12 Water Helps your body with the following: Keeps its temperature normal Lubricates and cushions joints Protects spinal cord and other sensitive tissues Gets rid of waste through urination, perspiration and bowel movements Turns food into energy Allows chemicals taken in to work No one can stay alive without water for more than a week Slide 13 The human body is 70 % water Brain:75% Heart:75% Lungs:86% Muscle:75% Liver:85% Kidney:83% Bone:22% Blood:83% Saliva:95% Persp.:95% Back Slide 14 Vitamins Water SolubleFat Soluble Must be taken in EVERY day Easily excreted through urination, perspiration or defecation, and vomiting IE: Vitamins B, C, & E Stored in body tissues/once stored they tend to remain there Not easily excreted IE: Vitamins A, D, & K Slide 15 Minerals Different than vitamins Do not contain carbon Inorganic compounds Needed in smaller amounts (taking in large amounts is dangerous) Absorbed into intestines then transported and stored Minerals transported through bloodstream are given to cells Excess of these minerals are excreted through urine output Some minerals are attach to protein and become part of your body structure IE: Calcium is taken to the bones to rebuild tissue 60+ minerals are found in the body Potassium: helps regulate flow of fluids and minerals in and out of the bodys cells Fiber: lines the colon to allow regular and easily passed bowel movements Slide 16 Protein Building blocks of the body Amino acids combine to make muscles/tendons, bone, skin, hair, Protein helps with nutrient transportation and enzyme production Over 10,000 different proteins in the body Not easily stored Complete proteins come from meat, fish and eggs Incomplete proteins come from vegetables, fruit and nuts Not ideal fuel for Exercise Used secondary to carbohydrates If used, there is inadequate nutrients to repair and build body tissue Extra protein is not needed for strength athletes Oxygen is needed to break down fats and protein Strength athletes receive their energy through carbohydrate stores Slide 17 Recommended Daily Protein Intake Fish:3 oz21 grams Chicken:3 oz21 grams Turkey:3 oz21 grams Beef:3 oz21 grams Milk:8 oz8 grams Tofu:3 oz15 grams Yogurt:8 oz8 grams Cheese:3 oz21 grams Peanut Butter:2 tbsp8 grams Eggs:2 large13 grams AVERAGE ADULT.8 grams per kilogram (2.2lbs) of body weight/day STRENGTH TRAINING ATHLETE 1.4-1.8 grams per kilogram of body weight/day ENDURANCE ATHLETE 1.2-1.4 grams per kilogram of body weight/day Slide 18 Carbohydrates Major source of energy Converted into glucose and stored in the liver and muscles Fuels muscle contractions 1 gram = 4 calories (calories = energy) Extra energy, however, is stored as FAT!! Used for short intense bouts of energy Sprinting and heavy weight lifting (30-90 minutes) Glycogen is used to breakdown fat into something muscles can use for longer bouts of energy Prevents protein from being broken down Fuels the central nervous system and brain Slide 19 Carbohydrates Simple Carbs (sugar) Complex Carbs Absorbed and converted into energy quickly IE: fruit, sports drinks, table sugar Because they are used quickly, we also lose them quickly. Take longer to breakdown and provide energy at a slower rate IE: grains, bread, rice, pasta, oatmeal Slide 20 Fats Why is Fat necessary? Provides cushion and insulation for internal organs Covers nerves Moves vitamins through body Larges reserve of stored energy in the body *** Fat is stored on the body when we take in more calories than we can expend in a day*** 1 gram of fat = 9 calories 1 lbs of fat = 3500 calories Fat is slow to digest It takes up to 6 hours for the body to convert it into a usable form of energy Body must breakdown fat and transport it to working muscles before it can be used as energy Using fat for energy takes oxygen Exercise intensity must decrease Slide 21 Fats Unsaturated FatsSaturated FatsTrans Fats found in animal sources like meat, egg yolks, yogurt, cheese, butter & milk solid at room temperature cause health problems like high cholesterol and heart disease TIP: limit to no more than 10% of daily calorie intake found in plant food sources liquid at room temperature health benefits help to lower cholesterol and reduce risk of heart disease found in canola oil, avocados, fish, almonds, soybeans and flaxseed created when unsaturated fat is made into a solid (naturally or man-made) Slide 22 Diets High in Fat Fatty Deposits High Blood Pressure Tearing/Scarring Heart Attack: the heart tissue does not receive its normal blood supply Stroke: the brain does not receive its normal blood supply Slide 23 Metabolism Slide 24 Our bodies get the energy they need from food through metabolism, the chemical reactions in the body's cells that convert the fuel from food into the energy needed to do everything from moving to thinking to growing. Metabolism is how many calories your body uses each day AKA caloric need AKA TDEE (Total Daily Energy Expenditure) **LIKE A FACTORY** Slide 25 BMR Basal Metabolic Rate The amount of calories your body needs to keep its internal organs functioning Caloric Need = BMR + (the energy spent exercising) Slide 26 Increase Your Metabolism Build muscle! Muscle cells use more energy when idle than fat cells do, that way you are burning more calories when you arent exercising Exercise more! Do something fun, increase your fitness, and lose weight all at the same time Slide 27 Obesity Slide 28 Body Composition What your body is made of For example: 82 lbsLean body mass (muscle, bone, organs) +33 lbsFat (body fat, cell membranes, brain) 115 lbsTotal Body Weight Slide 29 Body Composition This is often recorded as a percentage 82 lbsLean body mass (muscle, bone, organs) +33 lbsFat (body fat, cell membranes, brain) 115 lbsTotal Body Weight 33/115 = 28% body fat Slide 30 Body Composition Body It is not good for you health if: Men body fat gets below 6% Average body fat % for teenage boys in the US is 12%-20%. Women- body fat gets below 14% Average body fat % for teenage girls in the US is 16%-25%. Slide 31 BMI Body Mass Index A number based on your HEIGHT and WEIGHT BMI=kg/m 2 Adults are categorized by their BMI