Nutrition & Physical Activity

WARM UP

Everyone stand at your desk

If you have an index card you need to think of 1 or 2 ways you can reduce your risks for developing the condition on the card

In your notes

PHYSICAL ACTIVITY AND PROPER DIET ARE PREVENTION METHODS, WHICH WILL REDUCE THE RISKS FOR DEVELOPING MANY CHRONIC DISEASES (a disease that lasts for a long time)

Leading vs. Actual Causes of Death in the US

http://www.augustahealth.com/sites/default/files/chronic_disease_self-management/leading_vs_actual_causes_of_death.pdf

Let’s discuss …

Actual causes = lifestyle behaviors that contribute to the leading cause of death

Actual cause poor diet/physical inactivity How valid is this? What is the impact it has on health and

quality of life?

Smoking has long been the largest behavioral factor in chronic disease, but as smoking has declined in the general population, the combined problem of poor diet and physical inactivity nears the top of the list as chief cause of chronic disease.

Today’s Class

Choosing nutritious foods and taking part in regular physical activity is the easiest thing you can do to reduce your risk of developing certain chronic diseases such as diabetes, heart disease, stroke, and obesity. In today’s lesson, we will discover just how significant that impact can be.

What do you see?

What do you see?

Reflect in your Day Books

What do you already know about nutrition, healthy eating, and disease prevention?

Why is it important to eat healthy today and as you age?

What five healthy changes could you make to improve your diet?

It is predicted that your generation will be the first generation in history to have a life expectancy less than your parents. Why? What role does nutrition play?

The leading cause of death in the United States is heart disease. The leading actual cause of death is poor diet and physical inactivity. What type of foods are causing us to die an early death?

What are calories?

What are calories? Are they good are bad?

Look at the next slide to determine approximately how many calories per day you should be eating.

How can calories contribute to weight gain, weight loss, or maintaining a healthy weight?

140 calories 460 calories

vs. Kentucky Fried Chicken Breast

Grilled w/o skin Extra Crispy Fried

Calories Consumed Per Day

Years Gender Moderate to Vigorous Exercise Calories per day

15 Male Less than 30 minutes 2,200

15 Male 30-60 minutes 2,600

15 Male More than 60 minutes 3,000

15 Female Less than 30 minutes 1,800

15 Female 30-60 minutes 2,000

15 Female More than 60 minutes 2,400

16 Male Less than 30 minutes 2,400

16 Male 30-60 minutes 2,800

16 Male More than 60 minutes 3,200

16 Female Less than 30 minutes 1,800

16 Female 30-60 minutes 2,000

16 Female More than 60 minutes 2,400

Why do we eat? Eat to maximize performance

Eat for optimal body composition

Eat to promote good health and prevent diseases

Food Groups: Partner Activity

With a partner, make a list of 3 foods from each food group

ChooseMyPlate.gov

For a 2,000 calorie diet:

Grains: 6 ounces Vegetables: 2.5 cups

Fruit: 2 cups Dairy: 3 cups

Protein: 5.5 ounces

DairyProvides Calcium and Vitamin D for bone growth

Choose low-fat or fat-free, which has less saturated fat (bad fat)

Got milk?

Fruits and Vegetables

Provides vitamins and minerals

Good source of fiber

Low in calories

Reduces risk of many diseases (heart disease, diabetes, and some forms of cancer)

Protein

Helps with tissue maintenance and repair

Provides energy

Choose protein that is low in saturated fat (bad fat)

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Grains Provide body with energy

Half your daily intake of grains should be whole grains

Whole grains vs. refined grains?

vs.

Whole grains vs. Refined grains

Refined grains: -First ingredient is “Enriched Wheat flour” or

“Wheat flour”

-Process as a Sugar: Quick energy and then crash

-Low nutrients, high calories = weight gain

Whole grains:

-First ingredient is “Whole” grain/oat/wheat

-Good source of fiber, which helps with digestion, lowers cholesterol levels, and lowers blood pressure

-Helps to maintain constant energy through out day

-Controls hunger

Oils

Contain essential fatty acids

Choose oils low in saturated fat

VS

What do you eat?

Make a list of the foods you typically eat for breakfast, lunch, dinner, and snacks. Beside the food, write which food group the food is in.

Example: Lunch

Pizza- grains, dairy Milk-dairy Apple-fruit French Fries-grains

Ask neighbor for assistance if needed.

ChooseMyplate.gov What does your plate look like?

Partner Activity As a team, create a plate of food

with the same proportions from ChooseMyPlate.org