nutrition & personal health. 2 objectives to examine personal nutrition and healthy lifestyle...
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Nutrition & Personal Health
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ObjectivesObjectives
• To examine personal nutrition and healthy lifestyle choices
• To be able to discuss effects of nutrition on one’s health and personal life
• To examine nutritional principles and guidelines
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Based on Dietary Guidelines for Americans published by the USDA and the Dietary Reference Intakes published by the National Academy of Sciences
Incorporates new scientific information on diet and its relation to health
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MyPyramid
Acts as a more personalized guide– customized based on age, sex and
physical activity level– is not one-size-fits-all
Encourages Americans to:–eat fewer calories–be more active–make wiser food choices
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MyPyramid
Recommends a total diet promoting health and reducing the risk factors for major chronic diseasescardiovascular disease
–type 2 diabetes–hypertension–osteoporosis–certain cancers
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1 slicebread
1c. Ready to Eat
Cereal
½c. cookedrice
Recommended Daily AmountRecommended Daily Amount
2c. leafygreens
1c. cookedcarrots
1c. tomatojuice
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Recommended Daily AmountRecommended Daily Amount
1 mediumapple
1c. cannedpeaches
1c. applejuice
1c. yogurt
2 oz.cheese
1 8oz. glassof milk
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Recommended Daily AmountRecommended Daily Amount
1oz. leanmeat
1Tbsp. PeanutButter
1/4c. cookeddry beans
Nuts Fish
Avocados
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Did You Know?Did You Know?
1 ½oz. of cheese
3oz. of meat
Looks like:The size of a woman’s
thumb
A deck of cards
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Did You Know?Did You Know?
The number of Americans dieting at
any one time =
65 million
One out of every
three American adults
is now considered
overweight
Conclusion: Diets rarely work
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Dietary Guidelines for AmericansDietary Guidelines for Americans
Eat a variety of foodsBalance food with physical activity
Choose a diet with plenty of grain, veggies & fruit
Choose diet low in fat & cholesterol
Choose a diet moderate in salt & sodium
Legal drinking age is 21
Consume alcoholic beveragesin moderation, if at all
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Overweight & ObesityOverweight & Obesity
An unhealthy amount of body fat
Calculated using the Body Mass Index
(BMI)
To find your BMI, use height & weight
BMI above 25 = greater weight related
health risks
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AD
UL
T B
MI C
HA
RT
child’s chart found at www.cdc.gov/nccdphp/dnpa/bmi/bmi-for-age.htm
Obese Overweight Healthy Weight
28262524232221201918171514136'8
29282725242322212019171615146'6
30292827262423222120181716156'4
32313028272624232221191817156'2
34333130282726242322201918166'0
36353332302927262423222019175'10
38373534323029272624232120185'8
40393736343231292726242321195'6
43414038363433312928262422215'4
46444240383735333129272624225'2
49474543413937353331292725235'0
52504846444240383634312927254'10
56545249474543403836343129274'8
60585653514846434139363431294'6
250240230220210200190180170160150140130120
Weight in Pounds
Hei
gh
t in
Fee
t an
d I
nch
es
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Obesity is a serious problem
Obese or overweight people are more likely to develop health problems
• Heart disease• Diabetes• High cholesterol• High blood pressure• Psychological & social effects• Types of cancer• Stroke• Breathing problems (i.e., sleep apnea)• Pregnancy complications• Osteoarthritis
Obesity is a Serious ProblemObesity is a Serious Problem
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• Main cause: eating too much and/or not being active enough
• Genetic (runs in family)• Metabolism (how body processes food)• Age• Racial, ethnic group• Other health problems:
Disability, arthritis, diabetes, high blood pressure
Causes of ObesityCauses of Obesity
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Eating BehaviorsEating Behaviors
• Eating “on the run” (fast food)
• Not chewing food properly
• Drinking mostly soft drinks or sugar loaded drinks
Slow down, try to make your meal last at least 20 minutes
Chew food completely, it makes you slow down
Drink lots of water; it aids in digestion and has no calories
Bad behaviors Tips to improve
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Eating BehaviorsEating Behaviors
• Giving in to sweet tooth after EVERY meal
• Rushing out door before breakfast
Avoid high sugar foods
NUTRIENTS
Bad behaviors Tips to improve
Breakfast is considered to be the most important meal of the day; it prepares you for the day
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• Encouraged by magazines, media and society
• Eating disorders are becoming more common among teenage girls, but boys are affected too
• Society portrays an unhealthy, unrealistic body image and people want desperately to mimic it
Image & Eating DisordersImage & Eating Disorders
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Anorexia Nervosa “without appetite”– Extreme weight loss due to self-starvation– Disorder of mind and body– Often suffer from malnutrition
EatingEating DisordersDisorders
Bulimia – Repeatedly eating huge amounts of food, then
discarding it through vomiting or laxatives– May cause severe dehydration
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• Balance and nurture every part of your life
• Pay attention to nutrients, servings and eating a balanced diet
• Get plenty of regular exercise; you feel better and it improves heart strength
• Feel good about yourself! Self-esteem can be the best start to a healthy lifestyle
Be HealthyBe Healthy
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QuizQuiz
1. List three health problems associated with obesity.
2. List two choices of fruit for the recommended daily amount
3. Name the two types of eating disorders and briefly describe each.
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QuizQuiz
4. BMI stands for ______ ______ ______.
5. Name a benefit of using MyPyramid.
6. List three causes of obesity.
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AcknowledgementsAcknowledgementsAmerican Council on Exercise. 2002.
www.acefitness.org
Healthy School Meals Resource System. U.S. Department of Agriculture. 2002.www.nal.usda.gov:8001/py/pmap.htm
National Institute of Diabetes & Digestive & Kidney Diseases. 2002.www.niddk.nih.gov/helath/nutrit/pubs/health.htm
The National Women’s Health Information Center. 2002. www.4woman.gov/faq/obesity.htm
Office of Disease Prevention & Health Promotion. 2002.odphp.osophs.dhhs.gov/pubs/prevrpt/01fall/pr.htm
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