Physical Fitness

Mental Fitness

Emotional Fitness

Is your own optimal health and well-being. Toned muscles, a strong heart, and clear

lungs. It is the ability to meet the demands of day-

to-day life. Calories are burned efficiently. Dietary Guidelines recommend three 30-

minute aerobic activities weekly.

Energy to be more productive and do things that are important to you.

A positive outlook and the ability to deal with stress, which increases self esteem.

A reduced risk for many health problems, including heart disease, cancer, and diabetes.

Calories are a measure of energy in food. Think about your body like a car.

More calories=more gas for your body Basal metabolism- the amount of energy

required to maintain one’s automatic body functions, such as hair growth.

Muscle mass increases metabolism. Metabolism varies in individuals. Teens have a higher metabolism than

adults because they are still growing—therefore, if an adult eats the same as they did as a teen, they most likely will gain weight.

Impacted by age, bone structure, and gender.

To maintain a healthy weight, exercise and eat reasonable portions of nutritious foods.

Eating out can cause weight gain due to unhealthy cooking methods and larger than necessary portions.

“On average, children ages 11-18 eat at fast food restaurants twice a week.” - www.healthykidschallenge.com

White Castle was the world’s first hamburger chain founded in 1921, in Wichita, Kansas.

Mental concept you have of your physical appearance.

Factors contributing to a negative body image can be…

- Athletes - Fashion Models - Movie Stars

Eating disorders affect men,

women, young, and old.

Make sure the people around you make you feel good about yourself, no matter your size.

Make sensible decisions about what you eat. If you need help, ask a dietitian.

Focus on the inside, and let your body take its natural shape.

Uses weight in relation to height and age to help determine whether you are in an appropriate weight range.

Helps to determine if you are underweight (-15%) or overweight

(+15%).

In inches, the formula looks like this:

weight in pounds x (height in inches) x 703(height in inches)

A person who weighs 180 pounds and is 5 feet 8 inches tall has a BMI of 27.4.

180 lbs (68 inches) x (68 inches)

x 703 = 27.4

Weighing 15% more than what your physician recommends.

Inactivity is a considering factor.

Heart disease, high blood pressure, and certain cancers

are associated with being overweight.

Develop healthful eating and exercise habits.

Lose weight safely by eating larger portions of healthy foods.

Include foods from all food groups.

Weight should be gained slowly and steadily by choosing low-fat foods, as well as nutrient and calorie dense foods.

Individuals who weigh at least 15% less than the healthy weight recommended by their physician are considered underweight.

Lowered resistance to infections, reduced muscle strength, and malnutrition are related to being underweight.

Abnormal eating patterns that threaten a person’s health.

Anorexia nervosa - involves an extreme urge to lose weight by self-starvation.

Bulimia nervosa - overeating and then purging (vomiting).

Both can be life-threatening.

Usually are unsuccessful because they promise quick and easy weight loss.

Avoid plans that make you purchase special foods.

Examples:Low-carb diet Low-fat diet

Liquid diet (using low-calorie, high-fiber shakes) Grapefruit diet

Detox diet Cabbage Soup diet

The juice diet

Set goals that are realistic. Write down your goals. Keep track of progress. Lose the excuses. Ask for support. Celebrate your successes.

Always start a plan by seeing your physician first.

Good nutrition Exercise Focus on changing eating habits for a

lifetime. Know your body. For example, if you

have a larger bone structure, you will weigh more.

In your packet, draw an outline of a human who you consider to have a healthy shape (use the sheet in your packet)

On the arms and legs, write 3 different ways to be physically healthy.

Around the head, write 3 ways to be mentally healthy.

In the chest/heart area, write 3 ways to be emotionally healthy.

Bell RingerBell Ringer

• You have 3 minutes to list all the snacks you can think of that begin You have 3 minutes to list all the snacks you can think of that begin with the letters above. List at least 2 for each letter.with the letters above. List at least 2 for each letter.

• Please use your notebook and respond to the following: Please use your notebook and respond to the following: 

  Healthy Unhealthy

S

N

A

C

K

7.02 NUTRITION

What are the Nutrients?

Nutrients – products that come from foods that help Nutrients – products that come from foods that help the body grow and functionthe body grow and function.

There are 6 Nutrients:-Carbohydrates-Proteins-Fats-Vitamins-Minerals-Water

What Is Nutrition?

-The study of how your body uses food.

What is a Nutrient?A chemical substance in food

that helps maintain the body.

Some provide energy, build cells and tissues, or regulate bodily processes.

No single food supplies all the nutrients the body needs to function.

Vitamins Minerals Water ProteinCarbohydrates

SugarsStarches

Fiber Fats

Carbohydrates

Carbohydrates are the body’s main source of energy. There are two kinds of carbohydrates:1) Simple Carbohydrates = Sugars2) Complex Carbohydrates = Starches, Fiber Simple Carbohydrates are found in fruit, vegetables

and milk. Complex Carbohydrates are found in breads, cereal,

pasta, rice, dry beans, potatoes and corn.

Protein

Proteins are nutrients used to build, maintain, and repair body tissues.

Made up of amino acids – chemical compounds Your body makes all but 9 of the amino acids. Those

9 are called essential amino acids. Complete proteins = have 9 essential amino acids

(animal sources) Incomplete proteins = lack 1 or more of the essential

amino acids (plant sources)

Fats

The most concentrated form of food energy Two types:

1) Saturated fats – solid at room temperature

2) Unsaturated fats – liquid at room temperatures

Vitamins

Your body requires at least 13 vitamins each day.

Two Categories:1) Fat-Soluble Vitamins – body can store these,

too much of these vitamins can be harmful, examples: A, D, E, and K

2) Water-Soluble Vitamins – not stored in the body, large doses can be harmful

Minerals and Water

Body requires at least 16 minerals daily– Iron, Phosphorus, Sodium, Iodine, Calcium

Carries nutrients to your cells Carries waste from your body Regulate your body temperature 55% - 75% of your body weight

Variables which affect nutrient needs:

1. Age

2. Gender

3. Activity Level

4. Climate

5. Health

6. State of nutrition

GRAINS- bread, pasta, cereal

• Good source of complex carbohydrates, fiber

• ½ of your grains should be whole grains!

• 1 oz. (1 serving) is:– 1 slice of bread– 1 C. of breakfast

cereal– ½ C. cooked rice,

cereal, pasta

VEGETABLESEat more dark green and orange vegetables

Vary your vegetables!!!

• Good source of vitamins, minerals

• ½ C. chopped raw or cooked vegetables ( about the size of your fist)

• 1 C. leafy raw vegetables

FRUITFocus on Fresh Fruits

• Good source of simple carbohydrates(sugars),minerals, vitamins

• Go easy on fruit juice!!!

• 1 piece of medium fruit (size of a baseball)

• ¾ C. fruit juice

• ½ C. canned fruit¾ C.--

MILK, YOGURT AND CHEESE

• Good source of minerals such as calcium, vitamins such as A&D, protein, and saturated fat

• Helps prevent brittle bones, which can lead to Osteoporosis

• Choose low-fat or fat-free• Serving size:

– 1C. Milk or yogurt– 1 oz. of cheese = 4 stacked

dice

MEAT, POULTRY, DRY BEANS, FISH, EGGS, NUTS

Good source of lean protein, particularly omega-3 fatty acids(lean protein)

Choose low-fat or lean meats and poultry

1 c. cooked beans3 oz. of meat/poultry (about the size of a deck of cards)2 eggs4 T. peanut butter

FATS, OILS, SWEETS, OTHERNaturally found in all other food groups-choose these carefully.

Make most of your fat sources from fish, nuts and vegetable oils.

Keep saturated fats, trans fat and sodium low.

Choose foods and beverages low in added sugars.

Serving Sizes

7.03

Special Nutritional Needs

Weight Control

Obesity/Overweight-overweight – weighingmore than 15% over thestandard weight forone’s height-risk factors include: heart disease, diabetes,

cancer, and high blood pressure

Weight Control

Underweight -underweight – means weighing 10% or

more below the standard weight for one’s height

-has little or no body fat-less of the protective nutrients the body

stores-harder to fight off infection

Weight Control

Eating Disorders- An eating disorder is an extreme, unhealthy behavior related to food, eating, and weight.-Usually occurs among teens and young adults

Weight Control

-Three Types:1) Anorexia Nervosa – self-starvation, refusal to maintain a normal body weight2) Binge Eating – lack of control while eating huge quantities of food at one time, usually lasts under two hours, often occurs when a person is emotionally upset or under severe stress3) Bulimia Nervosa – binge-eating and purging

Special Dietary Concerns

Vegetarian - Vegetarian - people who do not eat meat,

poultry or fish- Vegan – “pure vegetarians;” only eat food

from plant sources

Special Dietary Concerns

Medical Diets Diabetes - a condition which the body

cannot control blood sugar levels Eating the right balance of food and counting the

grams of carbohydrates help control sugar levels

Heart Disease – to reduce risk, lower total fatand saturated fat intake.

To help prevent cancer –increase fiber and lots of antioxidants and lose weight!

Allergies – abnormal, physical response to certain foods by the body’s immunesystem

Special Nutritional Needs

Athletes – An athlete’s daily food choices can make a difference between a good performance and a bad one. Athletes have specific energy, liquid, and

timing needs.Supplements

Nutrients that people take in addition to the foods they eat in the form of pills, powder, etc.

Should not be consumed in place of food. Steroids are dangerous drugs that can boost

performance. Too many vitamins can be dangerous.

Special Nutritional Needs

Pregnant Women – mother is responsible for all of the

baby’s nutritional needsRecommendations:Choose a variety of low-fat, nutrient dense foodBoost calories slightly – be careful when people

say you are eating for two!Eat 2 servings of high-protein foods dailyDrink a lot of waterIncrease intake of folic acidIt is healthy to gain between 25-35 pounds!

Special Nutritional Needs

ChildrenBreast milk is the best for

infants.Iron should be added to

baby formulaAdd solid foods gradually – 4-6 monthsEncourage young children to eat

plenty of fruits and vegetables

Children need to drink milk