NUTRITION YOUR HEALTH Eating Right for a Lifetime

NUTRITION & YOUR HEALTH Eating Right for a Lifetime

What’s the Big Deal? • Plays a significant role in your total health • Nutrition- the process that your body takes in & uses food • Nutrients- substances your body needs to grow, repair, & supply you with energy • Calories- energy your body receives from food & uses Choosing the right foods in the right amounts will give your body the nutrients it needs for growth & development

Influences on food choices • Hunger- natural, physical drive to eat prompted by body’s need for food • Appetite- psychological desire for food (smelling fresh baked cookies) • Emotions- stressed, sad, bored, reward, “mindless eating” • Family- what they buy, make, culture • Friends • Time & money- quick, convenient, cheap • Advertising- make it appealing

You are what you eat! Nutrients • 3 types that provide energy: • Carbohydrates: starches & sugars that are the main source of energy 1. Simple- sugars: fructose & lactose 2. Complex- starches: grains, potatoes 3. Fiber- complex- not digested- breaks down & stored for later use Boys- 38 grams of total carbs= fiber Girls- 26 grams of total carbs= fiber Carbs- 45 -65% of calories

You are what you eat! Nutrients • Proteins- used to help you grow, build & maintain cells, muscles, & tissues Found in meats, eggs, dairy Boys- 52 grams Girls- 46 grams • Fats- concentrated form of energy, brain development, reduce inflammation 1. Unsaturated- oils, nuts, seeds (good) 2. Saturated- animal-based (not so good) 3. Trans- margarine, snacks, packaged cookies (bad) 25 -35% of calories from fat = 55 -75 g Girls 70 -100 g Boys Calories not used stored as fat & can provide insulation

You are what you eat! Nutrients • 3 types that perform a variety of body functions: • Vitamins- regulate body processes 1. Water-soluble-not stored- help process carbs, proteins, & fats, help immune system B, C, Folic Acid 2. Fat-soluble- stored for later use- cell growth & repair A, D, E, K • Minerals- must get from food Calcium & phosphorus- bones & teeth Iron- carries oxygen helps immune system • Water- essential for most body functions 9 -13 cups (8 oz) a day- more if you are active

Healthy Eating Guidelines • Dietary Guidelines- recommendations created by the USDA- information on the importance of healthful eating & active living 3 Keys: 1. Making smart choices- variety of foods check out www. My. Pyramid. gov * Focus on fruits * Lean protein * Vary veggies * Half of grains- whole * Calcium-rich foods * Limit fats, sugar, salt

Guidelines 2. Balance Food & Activity * 60 minutes exercise a day 3. Nutrient-dense foods * High ratio nutrients to calories * Get the most nutrition for your calories * Calories depend on age, gender, activity

Healthy Eating Patterns • Use My. Pyramid to plan meals & snacks- adapts to any eating style: 3 bigger meals vs. 6 smaller meals plate diagram • EAT BREAKFAST!!!!! • SNACKS - Fruits, vegetables, string cheese, nuts, popcorn, yogurt, pretzels • Dining out: - Portion sizes, preparation, toppings, drinks

• Naturally occurring -fruits & milk • Added- during processing or preparationfruit drinks, soft drinks, cookies, candy, cakes, cereals- includes white or brown sugar, honey, high fructose corn syrup • 1 teaspoon = 4 grams of sugar • 4 calories per gram of sugar • http: //www. webmd. com/foodrecipes/features/sugar-shockers-foods-

High Fructose Corn Syrup Dangers: • Average person consumes 60 lbs per year • More rapidly absorbed – affects the liver (fatty liver)- triggers insulin spikes causing increased appetite & weight gain • In high doses can put holes in intestinal lining causing bacteria & food particles to move to bloodstream • Contains contaminants not regulated by FDA • Found in nutrient-poor processed food

Maintaining a Healthy Weight • Calorie Connection: * It’s all about balance- what you take in vs. what you burn = energy balance * Consume more than you lose- gain weight * Use more than you take in- lose weight * Burn what you take in- maintain weight * 3500 calories = 1 lb fat * Metabolism- process where the body converts food to fuel- varies person to person

Maintaining a Healthy Weight • High fat foods are high calorie foods! * 1 gram of fat = 9 calories * 1 gram of protein/carbs = 4 calories • Depends on food preparation as well: * fried vs grilled/baked, cream sauces, oils • BMI- Body Mass Index- body weight relative to height 16 -23% is healthy • Body Composition- ratio of fat to lean body tissue - Males- 11 -25% average Females- 16 -25% average

Eating Disorders • Extreme eating behaviors that can cause serious illness or death- 3 types • Classified as mental illnesses 1. Anorexia- irrational fear of weight gain leading to self-starvation * see themselves as overweight * comes from outside pressure * need for acceptance/ need to achieve * perfectionist

Eating Disorders- Anorexia SIGNS * Avoid eating or few foods in small amounts * Obsessive counting calories * Excessive exercise * Constantly weighing self • SYMPTOMS *Brittle bones * Lower heart rate & blood pressure * Heart problems * Low energy/weak

Eating Disorders 2. Bulimia- cycles of over-eating & purging- eat huge amounts of food at once then forcing vomit or laxatives - typically in normal weight range but fear of weight gain SYMPTOMS: * dehydration * sore/inflamed throat * damage to teeth, stomach, esophogus * irregular heart beat, heart failure

Eating Disorders 3. Binge Eating- compulsive over-eatingconsume large amounts- may feel guilty but powerless to stop * 1/3 of all cases are male * overweight/obese * high blood pressure * Type 2 Diabetes * Heart Disease