Take out Notes and Letter to your Senior

Take out Notes and Letter to your Senior self. Put everything else away please

Wellness Quiz Tomorrow • We will review today

Nutrition And Fitness

Learning Goals • Day 3: Identify the 6 essential nutrients and explain what role each nutrient plays in the body. • Understand what food sources provide each of the essential nutrients. what do I already know? What do I wonder? Nutrition Rap

Why should we care about nutrition and fitness? Activity: On a sheet of paper, list the 4 foods you eat most often for meals. Next, list the 4 foods you eat most often for snacks. Last, list the beverage you drink most often. Where our Country is headed if we don't change. . .

What is the best way to reverse the trend? Question 1. List 3 reasons you think the U. S. trend we just looked at is the way it is? Be specific? Question 2. Most Americans already know they are suppose to eat healthy and exercise…knowing that, list 2 ways we can change this trend that aren’t already being done. (Hint: Be Creative!)

Let’s start with nutrition…you need to know what to eat to properly fuel your body. Why is it important to practice good nutrition? Let’s define some key terms before we start…

• Nutrition – The process by which the body takes in and uses food. • Calories – Or kilocalories, are units of energy that are measured to supply the body with fuel. • Nutrients – Substances in food that your body needs to grow, to repair itself and to supply you with energy. What is the difference between hunger and appetite? Hunger – Is an inborn response, or a natural physical drive that protects you from starvation. -In an empty stomach, the walls contract -Nerve endings are stimulated when this happens -Signals are sent to the brain saying “eat something” Appetite – Is a desire, rather than a need, to eat. -Example would be responding to fresh baked doughnuts, even though you are not hungry.

Influences What influences the food choices we make? -Emotions -Family -Friends -Peers --Convenience -Cost -Advertising -Cultural and Ethnic Background

The goal of what we eat is to properly fuel your body. There are 6 Essential Nutrients your body needs to function. Can you name all 6?

-Carbohydrates -Protein -Fats -Vitamins -Minerals -Water

Carbohydrates: -Main source of energy that fuels the body -Contains 4 calories per gram -Classified into 2 different types: Simple Carbohydrates: -Found in Refined Foods -No nutritional value -Generally come from sugar -Provide immediate energy Complex Carbohydrates: -Found in “unrefined” Foods -Also known as “starches” -Rich in Fiber, which maintains a healthy digestive system -Provide Long-Lasting Energy

Protein -Important component in every body cell -Builds and repairs body tissue -Building block of Bones, Muscles, Skin, hair, Nails, and Blood -4 calories per gram

- Fats Allow you to absorb vitamins -Provide energy -Insulate important body systems -9 calories per gram Saturated Fats: -Unhealthy for you -Raise Cholesterol -Found in Animal meat, butter, cheese, potato chips Unsaturated Fats: -Good for heart health -Helps lower cholesterol -Found in Plant foods and Fish

Vitamins -Compounds that regulate many vital body processes such as digestion, absorption, and metabolism -Water-soluble vitamins dissolve in water and pass into the blood stream during digestion. -Your body does not store them, need to replenish regularly. Examples: C, B 1, B 2, Niacin, B 6, Folic Acid, B 12 -Fat-Soluble vitamins are stored in your body and transported in fat. -Your body stores them in fatty tissue, the liver and kidneys. Examples: A, D, E, K

Minerals -Substances the body can not produce but are needed for many functions that keep the body growing and functioning. -They are vital to many processes in the body, such as forming healthy bones, teeth and maintaining a healthy blood flow. -Examples include: -Calcium -Iron -Magnesium -Phosphorous

Water -Vital to every body function -Carries Waste from cells -Maintains body temperature through sweat -Necessary to drink at least 8 glasses a day -Lubricates body joints

Bank Account • There is a fundraiser going on at your school to help families who are not as fortunate in your city. • You can donate money or spend time cooking on Thanksgiving morning. • To donate you will write a $40, $50 or $60 check to your school. • If you don’t want to donate and you'd rather spend your time at the kitchen it is $10

Review Learning Goals • Day 3: Identify the 6 essential nutrients and explain what role each nutrient plays in the body. • Understand what food sources provide each of the essential nutrients. What have you learned? How is it relevant to your life? Obesity Fast Food Review

Learning Objective • Day 4: Understand what Basal Metabolic Rate (BMR) is and calculate personal BMR. • Estimate how many calories are in a variety of foods based on acquired knowledge. • What do I know? • What do I wonder?

So how much of each nutrient do I need in a day? Carbs 50% of daily calories Protein 30% of daily calories Fats 20% of daily calories Water At least Eight 8 oz glasses Balanced Diet provides all vitamins/minerals Using your phone create the perfect balanced meal.

What happens if you eat too many calories a day? What if you eat too few?

Where does exercise come in? True or False: Exercise and daily activity level plays a huge part in increasing or decreasing your daily calorie needs What if I live a sedentary lifestyle? (video games, TV, etc. ) What if I am an athlete? What if no matter how much I eat, I don’t gain weight?

Exercise and its effect on your heart… Your Heart is muscle. True or False? Your Heart is the best indicator of your fitness. True or False? So how do we test our fitness? Resting Pulse Rate.

Activity: Find your Carotid (neck) or Radial (Wrist) pulse. Let your body relax for a minute. Begin counting on my command (1 minute) and be accurate. What did you get? What does that mean? Age 0 to 1 1 -10 11 – 17 Adults Athletes BPM 100 – 160 70 to 120 60 to 100 40 to 60 Healthy Range

Lets Figure out your daily calorie needs… Required Data: -Weight in pounds -Height in inches -Age -Gender

Example with Ms. Lindsey… Weight: 140 lbs Height: 69 inches (5 feet 9 inches) Age: 29 Gender: Female

Formula to Calculate Basal Metabolic Rate, or BMR the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm. Women: BMR = 655 + ( 4. 35 x weight in pounds ) + ( 4. 7 x height in inches ) – ( 4. 7 x age in years ) Men: BMR = 66 + ( 6. 23 x weight in pounds ) + ( 12. 7 x height in inches ) –( 6. 8 x age in year ) Example with Mr. Lindsey 655 + (4. 35 X 140) + (4. 7 X 69) – (4. 7 X 28) 655 + 609 + 324. 3 – 136. 3 Not finished yet… 1588 – 136 = 1, 452 Mrs. Lindsey’s BMR

Use the Harrison Benedict Formula to Calculate Daily Caloric Needs based on Activity Level If you are sedentary (little or no exercise) : BMR x 1. 2 If you are lightly active (light exercise/sports 1 -3 days/week) : BMR x 1. 375 If you are moderately active (moderate exercise/sports 3 -5 days/week) : BMR x 1. 55 If you are very active (hard exercise/sports 6 -7 days a week) : BMR x 1. 725 If you are extra active (very hard exercise/sports and physical job or 2 x training) : BMR x 1. 9 1, 452 X 1. 55 = 2, 250 Calories a day Mrs. Lindsey needs to maintain weight…

What did you come up with? Do you think that is accurate? What is the link between exercise/activity and calories needed? What if you want to lose weight? How many calories are in a pound? 3, 500 How many calories do you need to cut a day to lose a pound a week? 500 Are you eating the right amount of calories? Download My. Fitness. Pal : Log in your information, log in what you ate yesterday and see if you were over or under your recommended caloric intake.

Bank Account • Some kids in your neighborhood were cleaning up leaves on Sunday, $15 an hour from 9 am to 3 pm. Did you help? If so how many hours? • Your Best Friend asked if you wanted to go see a movie last night. $10 for the movie and of course you wanted to get candy and a drink. • Candy $5 Drink $4. • Write your name and number 1 -10 on the blank piece of paper

M&M Pop Quiz 1. Define Hunger 2. Define Appetite 3. What influences the food choices we make? (8) 4. What are 6 essential nutrients your body needs to function? 5. What are 2 types of Carbohydrates? 6. What are the two different types of Fats 7. What are some examples of Minerals 8. How many glasses of water should you be drinking a day 9. How many calories per gram are in Carbs 10. How many calories per gram are in Fats 11. What does BMR stand for

Calories… Do you know how many calories are in common foods you eat everyday? If not, how would you be able to monitor your calories in order to lose weight? Let’s test your knowledge…

Slide 1: 4 favorite fast food meals Slide 2: Nutritional facts of all 4 Slide 3: How many minutes would you have to walk to burn each off Slide 4: Where from GCIT would you have to walk to burn each off

Activity: After I hand you an index card with a food on it. Stand next to the person who you think has the amount of calories in that food.

Review Learning Goals • Day 4: Understand what Basal Metabolic Rate (BMR) is and calculate personal BMR. • Estimate how many calories are in a variety of foods based on acquired knowledge. What have I learned? How is this RELEVANT?