Nutrition: A Key to Health

Nutrition –

What is a “Healthy Diet”? Dietary Guidelines for Americans

• .

• http://www.mypyramid.gov/pyramid/index.html

Six Basic Nutrients

1. _____________

2. ______ Provides Energy (calories)

3. ___________

4. ___________5. ________ Promotes Growth & Development

6. _____ Regulates Body Processes

What is a Calorie?

What is a kcal?• 1 kcal = 1 Calorie = 1000 calories. Common usage

in the US is that a calorie is the same as a kcal (as far as nutrition labels). Other countries (esp. European ones) tend to use kcal instead....which is a more accurate term.

• kcalories is what you burn (called Calories, with a capital "C"). People refer to kcals as calories with a lower case c.

How much of the (3) main nutrients do I need? - Diet Breakdown.

• Typical Diet – an average person should consume:– 15% Protein __________– 55%-60% Carbohydrates __________– 25%-30% Fats (lipids) __________

Example: 2,000 Calorie Diet

300 calories from Protein

1,100 – 1,200 calories from Carbohydrates

500 – 600 calories from Fats

• Example: You eat a burger that is 564 calories. Compare that to your recommended daily intake, based on 2,000 kcals/day.– Carbs. 39 grams x 4 = 156 kcal– Fat 32 grams x 9 = 288 kcal– Protein 30 grams x 4 = 120 kcal

Total 564 kcals

% of carbohydrates - 156 kcal/2000 = 7.8%

% of fat - 288 kcal/2000 = 14.4%

% of protein - 120 kcal/2000 = 6 %

Proteins – “Body Builders”

High Protein FoodsExamples of foods high in protein with the number of grams per 100 grams of the

food

Soya beans - 35.9g

Cheese - 30.9g

Venison - 30.21

Pumpkin seeds - 28.8g

Lobster - 26.41

Canned tuna fish - 26.3g

Tuna fish - 25.6g

Crunchy peanut butter - 24.9g

Skinless chicken breast - 23.5g

Sunflower seeds - 23.4g

Skinless turkey breast - 22.3g

Boneless salmon fillets - 21.6g

Sardines - 21.5g

Almonds - 21.1g

Beef fillet - 20.9

Lamb steak - 19.9g

Pork chops - 19.3g

Crab meat - 18.1g

Cod - 17.9g

Shrimp - 17.0g

Bacon - 15.9g

Couscous - 15.1g

Eggs - 12.5g

Pasta - 12.5g

Goji berries - 12.3g

Cottage cheese - 12.2g

Tofu - 12.1g

Whole grain bread - 11.0g

Porridge oats - 11.0gBaked beans - 9.5gHummus - 7.4gBrown rice - 6.9gPeas - 5.9gSpaghetti - 5.1g Yogurt - 4.5gBroccoli - 4.2gCoconut - 3.33gWhole milk - 3.3gAsparagus - 2.9gSpinach - 2.8gPotatoes - 2.1gAvocado - 1.9gBananas - 1.2gOrange - 1.1g

Carbohydrates

Complex Carbohydrates

Dietary Fiber• Fiber

• Benefits from Fiber

• Common sources

What your poop & pee are telling you about your body?

• http://www.mindbodygreen.com/0-9453/what-your-poop-is-telling-you-about-your-body-infographic.html

Fats (Lipids)

BODY FAT• _____of body fat is _____________, the remaining _ % of

body fat is ___________• _______________ – is produced by the _____. It is also

found in food _______________(fatty meats, egg yolks, shellfish and whole-milk dairy products)– HDL

__________________________________________________– LDL

_________________________________________________

• _________ – is the ______________________in the arteries.

• Optimal numbers – Total Cholesterol – 200 or less HDL – 60 or more and LDL - 100 or less mg/dL(milligram of deciliter of blood)

Cholesterol and Plaque

• http://www.crestor.com/c/your-arteries/understand-athero/index.aspx?WT.mc_id=CRTCC13188&source=CRTCC13188&utm_medium=cpc&utm_source=google&umedium=cpc&uadpub=google&utm_campaign=U_Treatment&ucampaign=U_Treatment&utm_content=Treatment_Sitelinks&ucreative=Treatment_Sitelinks&utm_term=what%20is%20plaque%20buildup_Broad&pkw=what%20is%20plaque%20buildup_Broad

• http://www.crestor.com/saving-and-patient/videocenter.html

Water

• _______% of body weight is water

• Water ______________________

• Can you last longer without food or water?

• People should drink ______ glasses of water a day.

Simple Sugars

Vitamins• Vitamins – are ______________that promote

__________ & help maintain a persons health.• Fat Soluble –

_______________________________________(Vitamins A, D, E & K)

• Too much Fat Soluble vitamins can be toxic, _______________________– toxic condition associated w/ overuse of vitamin supplements

• Water Soluble – _____________________ (Vitamin B & C)

MineralsStatistic: average diet should include 500 milligrams of

sodium (1/4 tsp.)/ day. Average person consumes between 6,000 and 12,000 milligrams.

Energy Density

• A high-energy-dense cheeseburger with bacon can have a whopping 600 calories.

• For the same number of calories, you could choose a low-energy-dense meal of soup, sandwich, fruits and vegetables.

                                                                                                                                                      

2014 New Food Labelshttp://www.nytimes.com/2014/02/27/health/new-fda-nutrition-labels-would-make-serving-sizes-reflect-actual-

servings.html?hpw&rref=science&_r=0

Calorie counts would be more prominent, and the existing “Calories from Fat” line would be removed.

The new design would require information about added sugars.

The redesign would change how serving sizes are calculated and displayedPercent daily values would shift to the left, making them easier to read. Some package sizes would be required to show both “per serving” and “per package” calorie and nutrition counts.Vitamin D and potassium counts would be required. Vitamins A and C would be optional.

What is in our food?

•  http://tv.greenmedinfo.com/jon-stewart-vs-subway-processed-foods/

Managing Your WeightWhat is a Healthy Weight?

• Issues of Body Images

• Combination of healthy eating and exercise

• How do you determine a healthy weight?

• BMI (Body Mass Index) – weight assessment based on height and weight

• Percent Body Fat – Skinfold Calipers or Hydrostatic Weighing

Physical ActivityModerate levels 30 to 45 minutes,

3 to 5 days a week

• contributes to weight loss in overweight and obese adults

• may decrease abdominal fat

• increases cardiorespiratory fitness

• may help with maintenance of weight loss.

Body Mass IndexBody Mass Index (BMI) is a number calculated

from a child’s weight and height. BMI does not measure body fat directly. BMI is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems

http://www.cdc.gov/nccdphp/dnpa/bmi/index.htm

Ideal Numbers are between 20-24, anything less than 18 is considered underweight over 30 is considered overweight

Assignment

• Write down everything you eat for one day:

• Breakfast

• Lunch

• Dinner

• Snacks

• Get your height and weight:

http://hp2010.nhlbihin.net/portion/

• Go to Portion Distortion Site listed above:

• Bring up portion distortion I (in red). Students guess the answers – compares food portion size, calories and amount of exercise to make up the calorie difference from 20 years ago to today.

• Bring up portion distortion II (in red). Students guess at the answers – compares food portion size, calories and amount of exercise to make up the calorie difference from 20 years ago to today - continued.

• Top of the page select BMI. Students fill in their height and weight. Read the information about BMI.

• Go back to previous page and go to Menu Planner: Students fill in their food intake from the day before. It will calculate the total calorie intake at the top of the page.

• Review: Give feedback on what they learned from this lesson?

• Include:

– What factors contribute to a healthy weight?

– You can reach and maintain a healthy weight if you:

– Weight lose should be no more than how many pounds/week?

• http://www.babble.com/best-recipes/25-things-about-sugar-that-will-terrify-you/25-sugar-affects-your-brain/