DO NOW Did you eat breakfast today What
DO NOW: Did you eat breakfast today? What did you have? Why did you choose it? If not, why? What is your first meal of the day? Why did you choose it?
Nutrition and Physical Activity Unit 1 Name: _____________ Period: ____________
The bartender says, sorry we don’t serve food here.
Think-Pair-Share By yourself, brainstorm what influences people to make food choices. (2 -3 minutes) With a partner, discuss your ideas. (3 -4 minutes) As a class, share our ideas on the board.
Brainstorm food choices
Brainstorm Internal External Ø Ø Ø Ø
Homework On a separate piece of paper with your name and the period. Name three external influences and two internal influences that effect your food choices.
What is obesity A BMI of 30 or more is considered obese. How is it measured? BMI Calculator Body Fat Test (percentage) Do not ever use with pacemaker or other implanted medical device Can be skewed by just eating or drinking a lot of water
Obesity Related Diseases Heart disease Metabolic Syndrome Stroke Type 2 Diabetes Excess body fat around the midsection Hypertension More at risk for High Cholesterol Gallbladder disease Some types of cancer abnormal cholesterol o increasing your risk of heart disease, stroke and diabetes. Colon cancer Osteoarthritis in joints Depression increased blood pressure high blood sugar
Why Obesity in the U. S. ? There has been a 100% increase in obesity in children since late 1980’s. 200% increase in teen obesity 1 out of 3 American children are either overweight or obese 63 of American Adults are overweight or obese OVER a 1/3 of American is Obese WHY? !?
Do Now: Think –Pair-Share Why are Americans getting more and more overweight?
Riddle of the day What do you call a fish without eyes? Fsh
(1) Poor Nutrition and Unhealthy Options On any given day 33% of U. S. children are eating fast food Unhealthy Options Fast food Ice-cream Candy Chips Deep dish pizza Double-stuffed oreos Candy pop-tart flavors
(2) Addicted to Sugar Pounds of sugar eaten person per year! 1935………. 115 pounds 1955……… 119 pounds 1976………. 125 pounds 1990………. 140 pounds 2002……… 158 pounds 2015……… 170 pounds That is 6 cups of sugar in week! Recommended amount of sugar 13. 3 teaspoons 3% or less on food label Sugar can be labeled on 61 different names Honey, Dextrose, Fructose, Maltose, Sucrose, Syrup, High. Fructose corn syrup, Fruit juice Concentrate …. . Sugar is addictive (affects the brain like cocaine or alcohol)
To Burn Off Walk at a brisk pace of 3 -4 mph 2 Tbsp. maple syrup-111 calories ----25 minutes 1 (12 oz. ) soda - 162 calories………………. . 35 minutes (1. 5 oz. chocolate bar) - 230 calories. ……. . 50 minutes 1 cup vanilla ice cream - 273 calories. . ………. . 60 minutes 1 piece of apple pie - 340 calories…… ………. . 75 minutes *(Based on a 150 -160 pound person. A lighter person will burn fewer calories, a heavier person will burn more calories)
(3) Portions sizes are too big
(4) We drink too many of our calories A Venti caramel Frappuccino has 500 calories and 68 grams of sugar A 23 oz of Arizona Iced Teas has 270 calories and 72 grams of sugar A 20 oz bottle of Pepsi has 250 calories and 69 grams of sugar * If you are supposed to eat 1700 -2000 calories per day, these drinks are about ¼ of your total calories!!
(5) We don’t exercise enough 80% of Americans don’t get the recommended amount of exercise 90% of American teens don’t get the recommended amount of exercise Children now spend more than seven and a half hours a day in front of a screen
(6) We are not well educated/ we are being tricked Tricky
Do Now: Why are we over weight? 1) Too many unhealthy options 2) We eat too much sugar 3) Portion sizes are too big 4) We drink our calories 5) We don’t exercise enough 6) We are not well educated (companies try and trick us)
Joke of the Day Why are frogs always so happy? They eat whatever bugs them
Calories
Understanding Calories 1. Every day, to function properly, your body needs a certain amount of energy from: a) fat b) protein c) carbohydrates_ 2. Your body burns (metabolizes) these 3 nutrients to produce ENERGY which is measured in calories
Losing, gaining and maintaining weight is all a matter of Calories in and Calories out To Lose Weight Calories OUT must be MORE than Calories IN To Gain Weight Calories IN must be MORE that calories out! To Maintain- Calories In and OUT must be EQUAL
How much should I weight? Don’t get too caught up in how much you weigh. How fit you are cardiovascularly and how you feel about yourself is more important. GIRLS: 4’ 10” range is 81 -101 4’ 11” range is 86 -106 5 '0 ”range is 90 -110 5’ 1” range is 95 -115 5’ 2” range is 99 - 121 5’ 3” range is 104 -126 5’ 4” range is 108 -132 5’ 5” range is 113 -137 5’ 6” range is 117 -143 5’ 7” range is 122 -148 5’ 8” range is 126 -154 5’ 9” range is 131 -159 5’ 10” range is 135 -164 5’ 11” range is 140 -170 6’ 0” range is 144 -176 6’ 1” range is 149 -181 6’ 2” range is 153 -187 BOYS: 4’ 10” range is 84 -106 5’ 5” range is 122 -150 6’ 1” range is 166 -203 4’ 11” range is 90 -112 5’ 6” range is 128 -156 6’ 2” range is 171 -216 5’ 0 range is 95 -117 5’ 7” range is 133 -163 6’ 3” range is 176 -216 5’ 1” range is 101 -123 5’ 8” range is 139 -169 6’ 4” range is 182 -222 5’ 2” range is 106 -130 5’ 9” range is 144 -176 6’ 5” range is 187 -229 5’ 3” range is 112 -136 5’ 10” range is 149 -183 6’ 6” range is 193 -235 5’ 4” range is 117 -143 5’ 11” range is 155 -189 6’ 7” range is 198 -242 6’ 0” range is 160 -196 6’ 8” range is 204 -248
How many calories should I eat? 1. Estimated BMR: Current wt _____ (x 10) (boys x 11) = . 3 Light Activity. 5 moderate activity. 7 very Active Box 1 (1200) 2. Activity Level: (Box 1) x _______ (Choose. 3, . 5. or. 7) = 3. Take Box 1 ________ + Box 2 = (360) ________ (x 0. 1) = Box 3 (156)
How many calories should I eat continued… Girls don’t have your total greater than 2800 Step 4: Take Box 1 _____ + Box 2 ______ + Box 3 ______ = (1716) Step 5: _________ Total calories per day to maintain weight Step 6: Optional To lose weight subtract 500 from total calories to lose 1 lb per week To gain weight Add 500 from total calories to gain 1 lb per week **1 pound is equal to 3500 calories The safest way to lose weight is 1 -2 lbs per week. Women should never go below 1200 calories and men should never go below 1500 calories Boys don’t have your total greater than 3800
The 5 Food Groups Fruits Vegetables Grains Protein Dairy These are reminders to find your healthy eating style and build it throughout your lifetime Everything you eat and drink matters. The right mix can help you be healthier now and in the future.
Focus on variety, amount, and nutrition. Choose foods and beverages with less saturated fat, sodium, and added sugars. Start with small changes to build healthier eating styles. Support healthy eating for everyone.
Fruits **Spotlight: Focus on whole Fruits** Any fruit or 100% fruit juice counts as part of the Fruit Group. You can only count fruit juice once a day towards cups/servings Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate (folic acid). Potassium may help to maintain healthy blood pressure. EXAMPLES: bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Fiber: helps reduce blood cholesterol levels and may lower risk of heart disease, helps bowel function, feeling of fullness with fewer calories. Vitamin C: helps growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folate (folic acid): helps the body form red blood cells. Reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development Girls 14 -18: 1 ½ cups per day Boys 14 -18: 2 cups per day
Nutrition Tips Strawberries Berries are high in antioxidants and low in calories. Loaded in Vitamin C, Folic Acid, and Fiber Cantaloupe- a six-ounce serving has only 50 calories. It is high in water to help keep you hydrated and full longer. Blueberries Protect your brain from inflammation and improves your memory. Pineapples Rich source of the enzyme bromelain. Helps with digestion and reduces inflammation.
Pick the Best Fruit for Your Health Antioxidants: Substance that protects cells from damage caused by free radicals. Free radicals: Play a role in the development of stroke, heart disease, cancer, and other diseases Pick deeply hued fruits (red and purple) Berries Plums Cherries * Eat several different kinds of fruits a day!
Pick the Best Fruit for Your Health Potassium- Helps the body’s nerves and muscles including the heart work properly. All fruit has some potassium These fruits are higher in potassium Eating foods rich in potassium can help you cardiovascular health Potassium also helps offset the negative impact of sodium. Bananas (medium- 422 mg) Cantaloupe (per cup- 427 mg) Peaches (large- 332 mg) Recommended amount of potassium a day 4, 500 -4, 700 mg
Potassium
Pick the Best Fruit for Your Health An apple a day to keep the stroke away Eating Citrus fruit is linked to a lower risk of esophageal cancer Tart and sweet cherries can decrease oxidative stress and inflammation Eating fruits high in fiber reduces risk for heart disease, stroke, high blood pressure and type 2 diabetes and certain cancers. Fibers also keeps you full longer-so you eat less Fruits high in fiber Guavas (9 grams per cup) Raspberries and Blackberries (8 grams per cup) Bartlett pears (7 grams 1 large) Kiwi (5 grams per cup) Recommended Amount of Fiber per day Girls: 26 grams Boys: 38 grams
Fiber
Taste Test Walk around the room and try the different fruits. Complete the worksheet as you try the different fruits.
Vegetables **SPOTLIGHT**: VARY YOUR VEGETABLES Any vegetable or 100% vegetable juice counts as a member of the Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: Dark Green-good for the brain Starchy Red/Orange Beans/Peas Other Girls 14 -18: 2 ½ cups per day Boys 14 -18: 3 cups per day People who eat more vegetables and fruits as part of an overall health diet healthy are likely to have a reduced risk of some chronic diseases. Choose bright colorful vegetables for more nutrients
Nutrition Tips Green Vegetables Beets A daily serving (spinach, cabbage) May prevent oxidative stress that can lead to chronic diseases. Contain Vitamin C, potassium and fiber. Peppers Asparagus A natural diuretic helps with bloating Contain more Vitamin C than oranges.
Grains SPOTLIGHT: MAKE HALF OF YOUR GRAINS WHOLE Grains are divided into 2 subgroups, Whole Grains and Refined Grains Whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ-White bread, pasta, and white rice Remove nutrients Extend shell life Girls: 6 OZ equivalents Boys: 8 OZ equivalents Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium) Don’t trust everything you read!
Protein **SPOTLIGHT: VARY YOUR PROTEIN ROUTINE** Meat, poultry, seafood, beans and peas, eggs Choose lean meats: Chicken breast, white turkey meat. Avoid processed meats: cold-cuts Add non-meat protein into diet: Beans, legumes, tofu, eggs, nuts Eat Seaford- Good for the brain Girls: 5 ounce equivalents Boys: 6 ½ ounce equivalents
Healthy Tips Omega 3 -Essential fatty acid not manufacture by the body. Helps to lower triglycerides, reduce inflammation and lower blood pressure. Walnuts-provide an omega 3 fat called alpha-linolenic acid
Healthy Tips Garbanzo Beans- A great source of fiber, protein and healthy fats Brazil Nuts- Helps regulate thyroid and keeps the immune system healthy. Lentils- ½ Cup delivers half of Quinoa- a complete protein, containing all 8 essential Amino Acids Chia Seeds- High in calcium, magnesium, and phosphorus Loaded with fiber, antioxidants, protein and Omega 3 fatty-acids. contain more selenium than any other food. your daily folate and is a great source of meat-free protein.
Dairy **SPOTLIGHT** PICK LOW-FAT or NON-FAT DAIRY OPTIONS Dairy products contain calcium, potassium, vitamin D, and protein If you can’t digest lactose (the sugar in milk that can cause stomach pain or gas) choose lactose-free milk or soy milk with added calcium. Boys and Girls: 3 cups per day 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group Vitamin D-helps to keep bones strong and prevent Osteoporosis
Essential Question What is the spotlight for protein? SPOTLIGHT: VARY YOUR PROTEIN ROUTINE**
Joke of the day If you have 13 apples in one hand 10 oranges in the other, what do you have? Big Hands
The Truth About Dairy is difficult for Many people to digest. An estimated 65% of adults are lactose intolerant Dairy is inflammatory-causing leaky gut, bloating, lethargy, chronic infection, and allergies Non-Dairy foods high in Vitamin D Fatty fish, like tuna, mackerel, and salmon Butter is better than margarine Unsweetened Greek yogurt is goodlots of probiotics Kefir is a powerhouse-strong antiinflammatory properties Choose goat or sheep products Always eat UNSWEETENED yogurt!
Fat and Oils We need fat for energy Fat helps your body grow and develop, and may even keep your skin and hair healthy. Not all fat is created equal Girls- 5 teaspoons a day Boys – 6 teaspoons a day Healthy Fats: liquid at room temperature. Examples: avocados, olives, nuts, seeds Unhealthy Fats: solid at room temperature and high in saturated/trans fats Examples: butter, margarine Other foods in high saturated fats: fatty meats and cheeses that come from whole milk
The Facts on Fat Love it: Unsaturated (polyunsaturated, Monounsaturated) Limit it: Saturated Fats Comes from animal products and full-fat dairy products Lowers bad cholesterol and triglyceride levels Increase risk of cardiovascular disease Provides essential fats your body needs but cant produce itself. Raises bad cholesterol levels Lose it: Artificial Trans Fat: Comes from partially Hydrogenated oils, palm oil, kernel oil Increases risk of heart disease Raises bad cholesterol levels
Essential Question What fats do you want to lose? Trans Fat
Scavenger Hunt Walk around the room and complete the worksheet to understand serving sizes and equivalents
Portion Control
Essential Nutrients Calcium – for strong bones and teeth Oranges, tuna, milk Fiber – help you stay regular (poop) and feel full Dairy, sardines, kale, almonds Vitamin D – to keep bones healthy Beans, celery, fruit Iron – helps you grow Red meat, spinach, beans, beats Potassium – helps lower blood pressure Bananas, baked potato with skin Protein – rebuild and grow strong muscles Peanut butter, eggs, fish, chicken, peas
Sodium Your body needs a small amount of sodium Helpful tips: Choose fresh or frozen fruits and veggies Add herbs and spices instead of salt for flavor Rinse canned vegetables with water to remove extra salt Read Nutrition Facts label 3% or less on food label Too much sodium in food and drinks can raise blood pressure Try to consume less than 2, 300 mg (no more than 1 teaspoon) a day Pay attention for your future heart health Processed foods (canned or packaged) have higher sodium levels
Healthy Living Eat breakfast everyday. It will help your body get going. Short on time? Grab a banana or an apple. Pack your lunch on school days. It helps you control your portions and healthy choices. Eat more vegetables and fruits Eat dinner sitting at table with family. More often, it is healthier than eating out. Get involved with grocery shopping. Be aware of packaging that make bad foods look more appealing Avoid Fast Food– just one super sized meal may have more calories than you need in a whole day. Avoid the sugary drinks-Soda, Ice Tea, punch, juice boxes, apple and orange juice.
Homework Please place homework in the bin on my desk!
Riddle Of the Day Riddle: What has hands but doesn’t clap? Solution: A clock.
How to read a food label
Deceptive Food Labels Unrealistic serving size Servings per container Packaging Servings Size: 6 chips Servings per Container: 20 Calories: 130 (x 20) Total Fat: 6 grams (x 20) Servings per Container: 4. 5 Calories: 170 (x 4. 5) Total Fat: 11 grams (x 4. 5)
Scavenger Hunt take 2 Walk around the room to fill in your worksheet to better understand how to read a food label.
Foods that seem Healthier than they really are Veggie sticks: 1 serving ( ounce) 130 calories, Rice Cakes-flavored varieties are packed with sugar and added calories 7 grams of fat BETTER CHOICE <1 gram of fiber GG Scandinavian Fiber Crispbread 210 mg of sodium 1 cracker Not much better than potato chips BETTER CHOICE 4 grams of fiber Air-popped popcorn Top with hummus and this snack will keep you full longer 4 cups 120 calories 5 grams of fiber 20 calories
Foods that seem Healthier than they really are Spinach Wraps- don’t contain much spinach and made with white flour BETTER CHOICE Whole grain wrap Mission multigrain wrap 7 grams of fiber Protein Powder We don’t have a deficiency in protein BETTER Choice Tofu, peanut butter, tahini Ground Turkey Butterball 85% lean (4 oz) 230 calories 17 grams of fat 5 grams of saturated fat BETTER CHOICE 93% lean and choice turkey breast 9 grams of fat (4 oz) 2 grams of saturated fat
Foods that seem Healthier than they really are Granola High in calories and sugar BETTER Choice High Fiber, low sugar cereal Shredded wheat Cascadian Farm-Hearty Morning Fiber Instant Oatmeal Added sugar, body digests very quickly Raise blood sugar BETTER CHOICE Rolled Oats Steel cut oatmeal
Foods that seem Healthier than they really are Flavored Yogurt Contains lots of sugar, Most don’t contain any real fruit BETTER CHOICE Plain yogurt Add flavoring yourself Dried Fruits Added sugar and unnecessary preservatives to extend shelf life BETTER CHOICE Whole fresh fruit Gluten-free products Contain a variety of rice flours, starches and additional sugars If you don’t have celiac More sugar and calories than normal gluten-filled good. BETTER CHOICE Avoid gluten free
Do Now: What are some ways you can stay safe while cooking in the kitchen?
Joke of the day What do you call a sad coffee? Depresso.
Food Safety Four Steps to follow to ensure safety in the kitchen Clean-Wash hands and surfaces often Separate-Don’t cross contaminate Cook-Cook foods to the correct temperature Chill-Refrigerate promptly Be Safe when cooking, storing and handling food to prevent foodborne illness You cannot smell, see or taste bacteria in food that makes you sick.
Food Safety- Key Tips Pick up the refrigerated and frozen items last Always refrigerate perishable food within 2 hours. 1 hour when temperatures above 90 degrees Cook or freeze fresh poultry, fish, ground meats ad variety of meats within 2 days-beef, veal, lamb, or pork within 3 -5 days. It is best you use separate cutting boards for meats, poultry, and fish. Refrigerate-allows safe thawing Raw beef, pork, lamb, veal steaks, chops roast/cook to an internal temperature of 145 degrees Ground Meats- cook to an internal temperature of 160 degrees Poultry-cook to an internal temperature of 165 degrees Cold Storage Sheet Don’t keep out for more than 2 hours
Essential Question What are the four steps to remember food safety? Clean-Wash hands and surfaces often Separate-Don’t cross contaminate Cook-Cook foods to the correct temperature Chill-Refrigerate promptly
Let’s Get Physical What is your favorite way to get exercise? Why do you exercise? What MOTIVATES you?
5 Components of Fitness Cardiovascular Endurance Muscular Strength Flexibility Body Composition
How much exercise do I need? Male/Female: ages 6 -17: 60 minutes every day of moderate to vigorous activity Does not have to be all at once Should focus mostly on aerobic exercise 3 days of the week should be strictly vigorous At least 3 days of the week should include muscle strengthening and bone strengthening activities during the 60 min.
Moderate VS Vigorous Hiking Running/Jogging (5 mph) Light gardening Bicycling (more than 10 mph) Dancing Swimming (slow freestyle laps) Golf Aerobics Bicycling (less than 10 mph) Walking (4. 5 mph) Walking (3. 5 mph) Heavy yard work Weight training (light workout) Weight lifting (vigorous effort) Stretching Competitive Sports (vigorous) **You get the same health benefits from vigorous exercise in about half the amount of time
Cardiovascular (aerobic) Exercise Improves overall fitness by increasing both your oxygen intake and heart rate. Swimming, cycling, jogging, zumba, etc. Should be performed for no less than 30 minutes to get the health benefits
Anaerobic Exercise Short duration, high intensity exercise Last seconds-to around 2 minutes Train without oxygen Examples Sprints, powerlifting
Essential Question What are the 5 components of fitness Cardiovascular Endurance Muscular Strength Flexibility Body Composition
Joke of the Day Q: What did the grape say when it was stepped on? A: Nothing, it just let out a little wine.
Heart Rate Resting heart rate Beats per minute (BPM) If you count your beats for 30 seconds, what will you have to do to that number? ______ A low resting HR usually indicates better fitness The best time to take it is when you wake up in the morning 60 -90 bpm in teens Finding your heart rate: Index/middle fingers Never your thumb! Carotid artery (neck) Radial artery (wrist on thumb side)
Heart Rate Zones Maximum heart rate What your cardiovascular system can handle during exercise 220 – age = ______ Target Heart Rate Zone The area you want to raise your heart rate to during aerobic exercise Moderate Intensity: 50 -70% of Max HR Vigorous Intensity: 70%-85% of Max HR 220 -Age x % ____= ___ Example: 220 -14=206 X. 65=133. 9
Recovery Heart Rate Recovery HR How much your heart rate drops in the first minute of rest after intense exercise A great indicator of your heart health and fitness level A quick drop in heart rate shows great fitness and recovery To calculate: First, you must be exercising into your THRZ Calculate Active HR in beats per minute Rest for 1 minute Re-calculate heart rate again in beats per minute Subtract! A drop of 12 bpm or less is abnormal A drop of 30 bpm or more is great!
Let’s Get the Heart Pumping! Complete the worksheet to practice working in your heart rate zone.
Joke of the day Have you heard the story of the magic sandwich? Never mind, it's just a bunch of bologna.
YEAH! MORE FREE EXERCISE Write down 2 benefits of eating healthy Write down 2 benefits of exercise
Benefits of Living a healthy Lifestyle Increase chances of living longer Appearance, weight control Staying in shape – healthy bones and muscles Confidence, feeling better about yourself Improved endurance, move around better Sleep better at night Increase Academic Achievement Reduces mental health issues Reduces risk of obesity-related disorders
My BMI: _______ Circle: Underweight Obese Healthy Overweight Body Fat %: ____ Circle: the description you match on chart below:
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