Nutrition Wellness Wellness l Best Level of Health

Nutrition & Wellness

Wellness l Best Level of Health. 7 Components 1. Exercise - daily- minimum 30 -60 minutes. 2. Sleep - 8 or more hours. 3. Hygiene - dental, body odors, wash hands 4. Diet - effect how you feel & look 5. Stress-mental or emotional strain. 6. No Drugs 7. Good Attitude!!!!

Nutrition l Eat a variety of foods. l Foods supply the body with energy. l Eat a balance diet. l Need energy to perform well in school. l Need to eat food from all food groups in order to get nutrients you need.

Key Vocabulary Words l l l Wellness Nutrients Calorie Proteins Amino acids Carbohydrates Fiber Cholesterol Vitamins Minerals Osteoporosis

Food Log- Activity 1 l Keep a personal Food Log for one week. l Do not eat differently this week! l Record everything you eat and drink. l Record quantity, portions, and sizes. l Yes, you will have to measure!!!!

What the deal about a meal? l l l l Is it ok to miss a meal? Why do you eat what you eat? How many meals should you have a day? How many snacks? Approximately how many calories per meal? Per snack? How many calories per day should you eat? How do you know if your over eating?

My Pyramid http: //www. learntobehealthy. org

5 Foods Group Grains (Carbohydrates) -8 to 10 serving ( ½ cup) l Vegetables- Vitamins -5 to 6 serving (1 cup) l Fruits –Vitamins – 3 -4 serving – (1 cup) l Oils (Fats) - 6 teaspoon per day l Milk – (3 ) 8 ounce glasses l Meat & Beans (Proteins) – 3 to 4 serving (deck of cards) l

Nutrients l Substances in food that are important for the body’s growth and maintenance. 1. Protect you from Illness and fights infections, heal wounds, recover quickly from being sick. Eating the right nutrients you will have energy needed to perform mental and physical activities well all day. Without adequate nutrients, you may tire easily and feel less alert. Nutrients are released from food during digestion (process of breaking down food into a form the body can use). They are then absorbed into the bloodstream and carried to cells to do their work. Nutrients affect body processes such as your heartbeat, blood flow, and breathing. Lack of nutrients can cause health problems. 2. 3. 4. 5. 6.

Proteins l Nutrients that are used to build, repair, and maintain body cells and tissues. l Help the body grow and develop to adult size. l Billions of worn-out cells are replaced everyday and you need proteins to do this.

Amino Acids l l l Each protein is a different combination of amino acids. Body’s building blocks that make up proteins. Some amino acids the body make up others come from the food you eat. Meat, fish, poultry, milk, cheese, and eggs are examples of complete proteins. Nuts, dry beans, grains are examples of incomplete proteins. These can be combine to make complete proteins. (Example beans & rice make a complete protein)

Carbohydrates Are the starches and sugars that give the body most of its energy. l Carbs include starches and sugars, however as our body digests the starches and convert them to sugars, ultimately all carbohydrates are forms of sugar by the time our body absorbs them into the blood system. Starches-oats, grains, rice, and wheat. (bread, pasta, cereals, potatoes, corn, dry beans, nuts) 2. Sugars- Natural –High in nutrients (fruits, honey, and milk) Sugars- Processed- Low in nutrients & energy. (cake, ice cream, cookies, candy) Sugar should be no more than 25% of calories 1.

. . Carbs continued…… Simple Carbohydrates Are broken down quickly by the body to be used as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. l Complex Carbohydrates l Starches broken down into sugar when digested. Breads, cereals, pasta, rice, dry beans, some vegetables (corn, potatoes) The majority of carbohydrate intake should come from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars.

Fiber l l l Is plant material that your body cannot digest. Almost all carbohydrates come from plant sources which provide fiber. Fiber is not a nutrient. Eating fiber helps the body move food through your digestive system. And eliminate waste. Reducing diseases. High in fiber whole grains. (whole wheat, popcorn) (Insoluble fiber helps move food through our body) Fruits & vegetables, especially those with edible skins, stems, and seeds, also contain fiber. (Soluble fiber helps reduce heart disease)

Fats l l l l Source of energy. 30 percent or less of your calories you consume should come from fat, preferably unsaturated fats. Fats contain twice as many calories as carbohydrates. Your body relies on fat cells to store energy and to help regulate body temperature. Your skin need fat to stay smooth. Your nervous system needs fat to work properly. Fats also carry several vitamins needed by the body. (Vitamin A and E) Fats comes from both animal & plants.

Fats l l l l Source of energy. 30 percent or less of your calories you consume should come from fat, preferably unsaturated fats. Fats contain twice as many calories as carbohydrates. Your body relies on fat cells to store energy and to help regulate body temperature. Your skin need fat to stay smooth. Your nervous system needs fat to work properly. Fats also carry several vitamins needed by the body. (Vitamin A and E) Fats comes from both animal & plants.

Fats continued…. . Saturated Fat- solid form at room temperature. l Meat, egg yolks, cheese, and butter. l Too much increases heart disease. l Animal fats contain a waxy substance called cholesterol. You don’t need to add cholesterol to your diet. l Uses moderately. Unsaturated Fat- come from plants in liquid form at room temperature. l Vegetable oils, olive oil, canola oil. Trans Fats When food manufacturers turn liquid oils into solid ones through process called hydrogenation. l French fries, salad dressing, doughnuts, fried food.

Vitamins l Vitamins are essential nutrients your body needs in small amounts for various roles in the human body. Vitamins are divided into two groups 1. water-soluble (B-complex and C) 2. fat-soluble (A, D, E and K) l Unlike water-soluble vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver and fatty tissues, and are eliminated much more slowly than water-soluble vitamins.

Vitamins l l l l Fat-Soluble Vitamins Small amounts of vitamins A, D, E and K are needed to maintain good health. Foods that contain these vitamins will not lose them when cooked. The body does not need these every day and stores them in the liver when not used. Most people do not need vitamin supplements. Mega doses of vitamins A, D, E or K can be toxic and lead to health problems. Because fat-soluble vitamins are stored for long periods, they generally pose a greater risk for toxicity than water-soluble vitamins when consumed in excess. Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals. However, taking vitamin supplements that contain mega doses of vitamins A, D, E and K may lead to toxicity. Remember, the body only needs small amounts of any vitamin.

Vitamins Vitamin A Fortified milk and dairy products, butter, whole milk, cheese, egg yolk. Helps keep skin healthy. Helps eyes adjust to darkness. Protects linings of nose, mouth, throat, and other organs from infection. Carrots, leafy green vegetables, sweet potatoes, pumpkins, winter squash. , fruits. Vitamin B Whole grains and enriched breads and cereals, pork, organ meats, dry beans, peas Helps carbohydrates, fats, and proteins produce energy. Vitamin C Oranges, grapefruit, other citrus fruits, berries, melon, broccoli, spinach, potatoes, tomatoes, green peppers, cabbage Helps the body fight infection. Helps wounds heal. Helps keep gum healthy. Vitamin D Fortified milk, fish liver oil Works with calcium to build strong bones and teeth. Vitamin E Vegetable oil, salad dressing, margarine, grains, fruits, some vegetables Keeps oxygen from destroying other nutrients and cell membrances. Vitamin K Green leafy vegetables, egg yolks. Helps blood clot.

Minerals Calcium Milk, Cheese, Yogurt, Green Leafy Vegetables, Fish with edible bones. build strong bones. Fluoride Drink Water. Strong Teeth. Iron Meat, Liver, eggs, dry beans, dried fruits, whole grains and bread, cereals, spinach Helps blood carry oxygen. Magnesium Nuts, peanut butter, dry beans, and peas, fish, milk, bananas Helps muscle contract. Phosphorous Milk, yogurt, cheese, egg yolk, meat, fish, poultry Helps keep bones strong and produces energy. Potassium Orange juice, bananas, meat, nuts, dried fruits Helps regulate body fluids. Sodium Table salt, cured meats, pickles, many processed foods Helps regulate body fluids. Zinc Meat, Organ meats, eggs, poultry, seafood, cheese, milk Heals wounds

Milk It contains no additives, artificial colorings or preservatives - and is packed with vitamins and minerals. l It provides a unique blend of protein, magnesium, potassium and B-vitamins, not to mention the calcium required for bones. l (3) 8 ounce glass a day. l

Osteoporosis l. A condition in which bones gradually lose their mineral content and become weak and brittle.

Water l l l Can’t live without. Water helps regulate your body functions and carries nutrients to body cells. Aids in digestion, removes waste, and helps control your body temperature. Lost through perspiration and urine must replace it. 8 glasses a day!!!

Calories A unit used to measure the energy used by the body and the energy that food supplies. 1. Hunger is a physical need to eat. It tells your body it is time to eat. But, it does not tell you what to eat. l

Super Size Me! Show Video: Super Size Me. l Does size really matter? l What’s is a Healthy Portion? l What is a serving size? l Does my plate size matter? l Plate Pyramid ?

Portions One Serving: l Meat portion = 3 oz. serving (palm) l Fruit portion = cup or medium size (fist) l Vegetables = as much as you want. l Grains = ½ cup l Fats = Tablespoon (thumb) l Cheese= ounce (walnut) l Milk= 6 -8 8 ounces serving per day rapid bone growth during adolescence (12 -19)

Snacks l 3 snacks a day. Consume very little empty calorie (no nutrient) or eat low calorie snacks. 1. 2. 3. 4. 5. 6. 7. 8. Between breakfast, lunch, and dinner. No snacks after 7: 00 PM. Don’t snack when you’ve bored. Munch snack-size portions. Make snacks a part of your daily meal plan. Turn the television/computer off while snacking. Avoid eating's snacks one hour before meals. Plan ahead and try to keep nutritious snacks on hand!!!

Eating Out l l l l Eat only until your feel satisfied. Most portions sizes are larger than a serving. Bring leftovers home. Select dishes low in fat, sugar, salt, and calories. Choose nutrient-dense dishes. Remember sauces and salad dressing add calories. Limit the number of treats you allow yourself. Choose food from all food groups.

What Is Healthy Eating? l l l l l As a guide, these are all considered to be examples of healthy eating: Eating on a regular basis, generally 3 -6 times a day Starting your day with breakfast Limit junk food Limit processed food Eating mostly a vegetarian diet Eat a variety of different foods Limit sweets or other sugary foods Ensuring a good balance of carbohydrates, proteins and fats Controlling calories to avoid weight gain –manage your weight Eating fresh fruits and raw or partly cooked vegetables Limiting red meat Avoid saturated fat & trans fats Not eating late at night Eating at least 5 portions of fruits and vegetables each day Limit salt Limit alcohol Preparing meals from fresh ingredients Not relying on bread (or any other staple) for most energy Be Choosy about carbohydrates

Nutrition Labels- Activity 3 l Bring your favorite food’s empty box, wrap or container with nutrition label on it. l How do you read a nutrition label? l What is serving size?

What Are Empty Calories? l l l Bruce Lee advised that we should avoid eating empty calories to help lose fat and gain muscle. Foods that contain empty calories are simply those that contain a lot of energy but little nutrition. This generally includes foods containing processed carbohydrates and processed fats. Bread, pasta and rice are all relatively empty calories, with white bread possibly being the worse. Nutrient-dense food such as fruit and vegetables be substituted for empty-calorie food. Typical foods containing empty calories are cakes, biscuits, white bread and other sugar / refined flour based products.

Shopping List - Activity 4 l l l l Collect three grocery store flyers to work with. Make a Healthy Shopping List. For a family of four. Your budget is $150. 00. Make a chart of your three meals for each day and 3 -5 snacks per day. List each item and how much it cost. You may use coupons to save money.

Body Mass Index (BMI) l What your Body Mass Index (BMI)? What percentage of your weight is fat? l What’s your Body shape? l What is obesity? l What is Sedentary?