Nutrition Basics Mr Bower Health Physical Education 4

Nutrition Basics Mr. Bower Health & Physical Education

4

Teens and Nutrition • Good nutrition is essential during your teenage years – Fastest period of growth – Provides you with: • Nutrients and Calories • Calories- energy contained in food • Nutrients- substances in food that helps your body grow, repair itself and provides energy EAT FOOD

Calorie content ? ? ? • One plain bagel • 150 calories • 1 cup of chocolate milk • 1 slice of apple pie • 180 calories • 1 cup cooked spaghetti • 1 stalk of celery • 210 • 155 • 1 can of regular coke • 1 quarter-pound hamburger with cheese • 5 • 1 pear • 100 • 520 • 405

How did you do? ? ? • • 1 plain bagel – 180 1 cup of chocolate milk – 210 1 slice of apple pie – 405 1 cup cooked spaghetti – 155 1 stalk of celery – 5 1 can regular cola - 150 1 quarter-pound hamburger with cheese – 520 1 pear - 100

Teens and Nutrition Choices • Eating patterns now are likely to continue later in life • Developing good eating patterns can prevent: – – – Obesity Diabetes Strokes Cancers Osteoporosis Heart Disease DON’T EAT ANYTHING YOUR GRANDMA WOULD NOT RECOGNIZE AS FOOD

6 Classes of Nutrients • Through Digestion, nutrients serve 3 functions: – Provide Energy (Macro nutrients) • Carbohydrates (1) • Proteins (2) • Fats (3) – Regulating Growth and Repair of Tissues • Proteins – Regulate Body Functions (Micro nutrients) • Vitamins (4) • Minerals (5) • Water (6) AVOID PROCDUCTS THAT NO ORDINARY HUMAN WOULD NOT KEEP IN THEIR PANTRY

6 Classes Of Nutrients Through digestion, Nutrients serve 3 functions: 6 Nutrients Build and Repair Body Cells Provide Energy CHO’s Fats Proteins Regulate Body Functions Vitamins Minerals Water

Energy Providing Nutrients • Carbohydrates – 4 calories/gram • Proteins – 4 calories/gram • Fats – 9 calories/gram See what I have to say! AVOID PRODUCTS THAT CONTAIN HIGH FRUCTOSE CORN SYRUP

Energy and Teens • The avg. person needs 2000 calories in their diet. • How many calories do you need? – Typically, teens require more calories (energy) because they are: – MORE ACTIVE – GROWING

Digestive System • Digestion – Process of breaking down large foods into smaller molecules of nutrients to be absorbed into the blood and carried to cells throughout the body. • Catabolism – “Break Down” • http: //www. umm. edu/digest/howworks. htm

Carbohydrates (CHO’s) • Major source of energy for body – Role of CHO’s: • – Unused CHO’s can be stored: • • – Turned into glucose (Sugar) that the body uses to produce energy Glycogen- Stored glucose in liver or muscles Fat- Excess CHO’s that can’t be stored as glycogen are stored as FAT 50 -65% of food should be Carbohydrates AVOID FOODS THAT HAVE SOME FORM OF SWEETNER (SUGAR) IN THE TOP THREE INGREDIENTS

Simple and Complex CHO’s • There are two types of carbohydrates: – Simple carbohydrates (Sugars) • Used for quick, immediate energy • Examples: fruits, sugars found in dessert foods • MYTH: Eat sugar to boost your energy. – FACT: Your blood glucose level peaks initially, but wears off quickly and below normal levels – Blueberries or not? AVOID FOOD PRODUCTS THAT MAKE HEALTH CLAIMS

Sugar • The problem: Sugar raises your blood levels of insulin, a hormone that signals your body to stop burning — and start storing fat. GET OUT OF THE SUPERMARKET WHENEVER YOU CAN

Sugar • http: //education. wichita. edu/caduceus/ examples/soda/mindmap. html

Simple and Complex CHO’s • Complex carbohydrates (Starches) – Used to supply long-lasting energy – Broken down into simple carbohydrates over time – Examples: Grains, fibers, beans • FACT: This provides a slow release of glucose over time (Sustained energy) • EAT ONLY FOODS THAT WILL EVENTUALLY ROT

What Are Whole Grains? EATS FOODS MADE FROM INGREDIENTS THAT YOU CAN PICTURE IN THEIR RAW STATE OR GROWING IN NATURE

• 100% Wheat refers to the fact that wheat is the only grain used. It does not reveal whether the wheat is whole grain. • Cracked Wheat means the grain kernel is broken into coarse, medium, or fine fragments. • Organic refers to the method of farming and processing foods. This is unrelated to whether a product is whole grain. • Pumpernickel is coarse, dark bread made with a mix of rye and wheat flours. It may or may not be made with whole grain flours. • Stone Ground refers to a technique for grinding grains. It usually means the grain is coarser and the germ is often intact, but the bran portion is generally not included. • Bran means that the bran portion of the grain is a key component of the product and may not contain any of the germ portion. Products with added bran (e. g. , bran cereals) or bran alone (e. g. , oat bran) are not considered whole grain because they do not contain all three portions of the grain. – Be aware that a “healthy” sounding name—on the product label or in the ingredient list doesn’t necessarily mean it’s whole grain. – You’ll need to look at the label or look for whole-grain stamps to help you choose the real whole-grain.

Fiber- A Unique CHO • Fiber – Indigestible type of complex carbohydrate – Eat 20 -35 grams of fiber daily – Does not provide Energy – Function: • Helps move waste through digestive system • Helps prevents constipation, heart disease, diabetes and cancers – Avoid Foods you see advertised on Television

Fat (Lipids) • Role of Fat: – Provides a lot of energy in long lasting activities • Aerobic Activities tend to burn BODY FAT – Store Essential Vitamins • • Vit. A Vit. D Vit. E Vit. K – Source of Linoleic Acid- Essential for growth and skin care – Buy your snacks at the farmer’s market

Fat (Lipids) • Most concentrated form of energy (9 cal/gram) • Help insulate body • Cushions Organs • No more than 30% of daily intake • 2 Types Ø Saturated Fats Ø Unsaturated Fats ØIf it came from a plant, eat it; if it was made in a plant, don’t

Saturated Fats • 2 Types – Saturated Fats • Tend to be more solid in room temp. • Found in animal meat and dairy • Leading sources in American diet include: red meat, whole milk, cheese, hot dogs, and lunch meats. • Linked to Heart disease Eat your colors

Unsaturated Fats • Unsaturated Fats – Liquid in room temp. – Usually from plant sources: “Oils” – Reduced risk of heart disease

Obesity Trends* Among U. S. Adults BRFSS, 1990, 1998, 2006 (*BMI 30, or about 30 lbs. overweight for 5’ 4” person) 1998 1990 2006 No Data <10% 10%– 14% 15%– 19% 20%– 24% 25%– 29% ≥ 30% http: //www. cdc. gov/nccdphp/dnpa/obesity/trend/maps/

Hydrogenated Oils • Process by which hydrogens are added to unsaturated fats solid fats • Turning some unsaturated fatty acids to trans fatty acids • Used to improve texture and stability • Raise LDL’s Lower HDL’s

Cholesterol • Fatlike substance produced in liver – Found in all animal meat – Adequate cholesterol is essential for many bodily functions, however, too much can cause problems • Atherosclerosis – Disease where cholesterol builds up in artery causing it to narrow

Lipoproteins Cholesterol is carried in the blood in protein -lipid packages called lipoproteins. Shuttles that transport cholesterol to and from the liver. • 2 types of lipoproteins Ø HDL’s Ø LDL’s

Good vs. Bad Cholesterol • Low Density Lipoproteins (LDL) Shuttle’s cholesterol from liver to organs BAD CHOLESTEROL because if there is more than the body can use it gets deposited in the blood vessels heart attack, stroke.

Good vs. Bad Cholesterol • High Density Lipoproteins (HDL) Shuttles unused cholesterol from blood vessels back to liver for recycling. GOOD CHOLESTEROL by removing clogged vessels preventing atherosclerosis.

Ways to • • HDL’S Aerobic Activity Avoid Trans fatty acids Don’t smoke or quit smoking Replace saturated fats w/ unsaturated

Proteins (PRO) • Main Function: • Regulate growth and repair tissue • Alternate Function: Provides energy in times of major energy need – Composition of PRO’s – Amino Acidsbuilding blocks of protein • 20 different amino acids – 9 essential amino acids: Body can’t make these

Protein (PRO) • Role of Protein: – Help to build body tissue during growth – Replace damaged cells throughout life – Regulate body processes • Enzymes- substances that control reactions in body – Provide energy in times of extreme need – Ex: meat, beans, fish, chicken (not fried)

Vitamins • DO NOT PROVIDE ENERGY • Vitamins are compounds that allow many of the chemical processes in the body to occur. • Almost all vitamins must come from food or supplements

Types of Vitamins • Two Groups of Vitamins – Fat-soluble vitamins: Vitamins A, D, E, K • Stored in Fat • Utilized when needed – Can be toxic if taken in large amounts – Water soluble vitamins: Vitamins B and C • • • Dissolve in water Not stored in body Excreted in Urine Must be replaced often Nine H 2 O soluble vitamins

Minerals • • Inorganic substances the body cannot produce Come from the earth’s crust Functions: – Speed reactions in body to regulate process of the body: healing wounds, facilitating muscle contraction, providing major components of bones. 2 types of Minerals

Trace Elements • Only needed in small amounts • Ex. Iron, Copper, iodine, selenium, zinc. . – Each mineral has a different purpose • Iron- carries oxygen in blood • Zinc- boosts immune system

Major Elements • Needed in large quantities • Ex. Calcium, Potassium, Sodium, Chloride… – Each mineral has a different purpose • Calcium- Develop bone strength, muscle contractions, blood clotting • Non-Dairy Food Sources of Calcium • Sodium, Chloride and Potassium- Electrolytes that maintain body fluid

Water • 50 -60% of body weight is water • Function: • – – – Carries nutrients to and from cells (Plasma) Lubricates joints Allows you to swallow and digest foods Allows you to absorb nutrients Eliminates wastes Regulate body temperature Should drink fluids often (8 -10 cups/day)

Other Hydration tips for athletes • Drink 16 ounces of liquid two hours before the event. • Drink 4 -8 ounces of liquid for every fifteen minutes of exercise to minimize dehydration. • Weigh yourself before and after the event to learn how much fluid is lost in sweat, then drink freely to replace it. • Remember, just because you don’t feel thirsty it doesn’t mean you don’t need to drink. • Cold-weather athletes (skiers) may not experience the build-up of heat as quickly as summer soccer players, yet they still need to replace their fluids, so do it!

Digestion Speed and Obesity • “Glycemic Index”- how quickly and how high a food causes blood glucose levels to rise. • Foods with a glycemic index (added sugars, refined carbs) enter the blood stream quickly causing a spike in blood sugar and insulin • The energy is released all at one time and is used quickly leaving you feeling hungry again • BODY’S RESPONSE: Continued Eating in larger quantities

The benefits of breakfast • Breakfast is important for refueling the body after a night’s sleep. • Improves your ability to concentrate during class. Children who eat breakfast score higher in standardized test scores. They also are more creative • Prevents low blood sugar which causes fatigue • Improves one’s ability to control weight. Children who skip breakfast are almost twice as likely to become overweight. • Kids who eat breakfast tend to do better in school and have fewer disciplinary problems. • Kids who skip breakfast rarely make up for missed nutrients later in the day. • Eating habits of adults who successfully maintain weight loss include eating breakfast almost every day.

Nutrition Facts Reading The Labels On The Products You Buy & Eat

Lets See How Much You Really Know! • Click Here To Take On-Line Food Label Quiz

History of the Label • Nutrition labeling for consumers has been around since the 70’s • It was only in 1994 that the USDA & FDA made labeling the law!

Importance to You • You’re a Consumer who must be able to make wise decisions and discern between facts and gimmicks! (low fat) • Its your $$$ spend it wisely!

• WHY DON’T WE TAKE A LOOK AT SOME LABELS? ?

The 4 Simplified Parts Part 1 Serving Size How Much Am I Consuming?

The 4 Simplified Parts Part 2 Calories & Nutrients Related to Chronic Disease Limit Intake of These • High Calories • High Cal from Fat • Saturated Fat • Cholesterol