PHYSICAL HEALTH

Physical HealthNutrition- the process by which the body takes in and uses food as energy

Calorie-unit of heat energy

6 Basic NutrientsCarbohydrates

Fat

Protein

Vitamins

Minerals

Water

CARBOHYDRATESSugars and starches found in

fruits, vegetables and grains.Simple (-ose) quick energy, dissolve easily. Examples?

Complex (starches) long chains of glucose.

Examples?

4 calories per gram

FATSMost concentrated form of energy.

9 calories per gram.How much fat do I need????

PROTEINNutrient made up of amino acids that build and repair body tissue

and cells.Essential amino acids… are a group of 9

amino acids that you MUST eat…body does not make.

Complete protein: contains all amino acids.

Incomplete protein: is missing one or more amino acids.

__4__ Calories per gram

VITAMINS

Fat Soluble AA- liver, beef,

carrots spinach DD-cod liver oil, fish,

sunlight EE-wheat germ oil,

nuts, seeds KK-cabbage,

cauliflower, spinach

Water Soluble All CC-red bell

peppers, papayas, oranges

All B VitaminsAll B Vitamins: B1-Thiamine B2-Riboflavin B3-Niacin B5-Pantothenic acid B6-Pyridoxine B7-Biotin B9-Folic acid B12-Cyanocobalamin

What do water soluble vitamins do?

Help in energy production

Helps your nervous system (B2)

Helps resist infections (niacin)

Helps produce red blood cells (B12)

Helps teeth and gums, heals wounds, and fight infection (c)

What do Fat Soluble Vitamins Do?

Helps bones, teeth, skin, hair eyes, resistance to infections (A)

Helps build strong bones and teeth. Helps the body absorb calcium (D)Helps form red blood cells (E)

Needed for normal blood clotting (K)

MineralsSubstances found in the

environment that help regulate body processes.

The body WILL NOT store any minerals, they need to be replenished with the food we eat!

MINERALSCalcium…bones, teeth, heart, musclesPhosphorus…body energy, teeth, bonesMagnesium…nerves and muscles, teeth,

bonesSodium, Chloride, Potassium…water balance

Potassium for normal heartbeatIron… red blood carry O2Zinc…heal wounds, make proteinsFluoride…prevent tooth decay

Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (8 cups) along with your normal diet, you will typically replace the lost fluids.

Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Deficiency Having too little of a substance…

Examples:

Low Iron = AnemiaLow Calcium = Osteoporosis

Low Vitamin C = Scurvy

EMPTY CALORIE

A high calorie food/drink with little or no nutritional value…..

PORTION CONTROL

GRAINSHalf of all grains used should

be with whole grains6oz a day

1 slice of bread½ c rice/pasta/oatmeal

1 c cereal

VegetablesVary the type of vegetables you eat2 ½ cups a day

½ cup raw/cooked vegetables

2 cups leafy greens

FRUITEat a variety of fruit. Go

easy on juices2 cups a day½ cup fruit

½ cup dried fruit1 cup juice

DAIRY(Formerly known as MILK GROUP)

Eat low-fat or fat free dairy products

3 cups a day1 cup milk or yogurt

1 ½ oz of cheese2 oz processed cheese

PROTEINFormerly known as Meat and Beans Group)

Eat lean cuts, seafood, and beans.5 ½ oz a day

2-3 oz of meat1 tbsp peanut butter

¼ c dried beans1 egg

*Strive for 8oz of seafood/ wk.

OilsOils(No longer a food group)(No longer a food group)

Fats to choose UNSATURATED

EXAMPLES canola oil corn oil

cottonseed oil olive oil

safflower oil soybean oil

sunflower oil Liquid at room

temperature 5-6 tsp a day

Fats to avoid SATURATED EXAMPLES

butter milk fat

beef fat (tallow, suet) chicken fat

pork fat (lard) stick margarine

shortening partially hydrogenated

oil Solid at room

temperature

ExerciseAdults should have at least

30 minutes a dayChildren should have 60

minutes a day60-90 minutes of activity may

be needed to prevent weight gain or to sustain weight loss

AdditivesSubstances added to food to improve

nutritional value and/or freshnessPreservatives: Prevent spoilingEnriched: Replaces nutrients lost during

processingFortified: Vitamins and minerals are

added to deficient productsOrange Juice fortified with calcium

Appetite Vs HungerThe desire to eat

based on the pleasure derived from eating

Learned behavior response

The body’s response to the need for food

The brain alerts the body when it is low on fuel

Metabolism: The rate at which your body uses food to

release energy

Calories IN < Calories OUT = _________

Calorie IN > Calories OUT= ___________

Calories IN = Calories OUT=__________

Anorexia NervosaAnorexia is a physical and mental disorder where the victim experiences a rapid and constant weight loss through starvation and/or excessive exercise.

Bulimia NervosaOvereating and ridding the body Overeating and ridding the body of food by vomiting or of food by vomiting or laxatives….laxatives….

Binging and PurgingBinging and Purging

In a single binge victims can In a single binge victims can consume up to 4000 calories. consume up to 4000 calories. (average per day is 2000)(average per day is 2000)

Victims may purge up to 20 times Victims may purge up to 20 times a day.a day.

Why? Body Image?Why? Body Image?

FAD DIETS Pills,

powders and restrictive diets used

to lose weight fast.

Unrealistic results

Paleo Diet: http://thepaleodiet.com/

Grapefruit Diet: Cabbage Soup Diet: hCG Diet: http://www.hcgdiet.com/

hormone Human Choriogonadotropin Atkins Diet: http://

www.atkins.com/Homepage.aspx

South Beach Diet:

Physical Fitness

The ability of your heart, lungs and muscles to work their best

Benefits of Physical Activity

Tone musclesImprove muscle strength

Improve muscle enduranceImprove flexibility

Reduce stressIncrease energy

Lower blood pressureImprove self-concept

Weight ManagementIncreased resistance to diseasesReduce chance of heart disease

Reduce chance of injury

BODY COMPOSITIONRatio of fat tissue

to all other tissue (lean) in the body

BMI: Body Mass Index

Can be tested a number of ways including…

Skin-Fold Test

Underwater Test

Bioelectrical Impedance

Exercise Guidelines

IntensityIntensity: How hard you workout

DurationDuration: How long you workout

FrequencyFrequency: How often you workout

WORKOUT STAGES

Warm-up

Conditioning

Cool-down