Making Healthy Choices

Why Should You Care??

In the past 30 years, the prevalence of overweight and obesity has increased sharply for children. (CDC , 2007)

5.0% to 13.9% aged 2–5 6.5% to 18.8% aged 6–11 5.0% to 17.4% aged 12–19 At risk for:

Heart disease High blood pressure Diabetes Arthritis-related disabilities Cancer Osteoporosis (CDC, 2007)

Coronary heart disease -# 1 cause of death in the United States.

(American Heart Association, 2008) The estimated total cost of obesity

in the United States in 2000 was about $117 billion. (CDC, 2007)

Why Should You Care?

The choices you make as a teenager could create habits for the rest of your life.

Lowering your risk of developing other health conditions that threaten your life as you age.

Eating a variety of healthful foods can avoid unhealthful weight gain and diseases such as type 2 diabetes.

Eating healthy can provide a better quality of life.

Nutrition

The process by which you consume and use food.

Nutrient

A substance in food that helps with body process.

Six NutrientsFunctions

Source

Calories

Energy is measured in calories.

A unit of energy produced by food is a calorie.

One pound of fat is equal to about 3500 calories.

1gram of Protein = 4 calories 1gram of Carbohydrates = 4 calories

1gram of Fat = 9 calories

Balance food calories with physical activity level

100 extra calories per day

10 pounds weight gain

per year

ProteinsEnergy This nutrient is needed for growth, and to build and

repair body tissues. Excess protein is burned as energy or stored as fat. Two types of Proteins:

Complete & Incomplete Complete Protein: A protein that contains all the

essential amino acids. Sources: meat, fish, poultry,

milk, yogurt, & eggs.

Amino Acids

Amino Acids are building blocks that make up proteins.

Your body needs 20 amino acids to function properly.

Your body can produce only 11 of these amino acids.

The 9 amino acids the body cannot produce are essential amino acids.

Proteins

Incomplete Proteins: are proteins that come plant sources that do not contain all of the essential amino acids.

Three Categories: 1. Grains: whole grains, pastas & corn. 2. Legumes: dried beans, peas &lentils. 3. Nuts/ Seeds

Soybeans are the only plant food that provide all 9 essential Amino Acids.

Carbohydrates Energy

Main source of energy.Excess carbohydrates are stored as fat.

Two types of Carbohydrates: Complex: Slow rate of energy.

Sources: bread, pasta, vegetables Simple: Sugars that enter the bloodstream

rapidly and provide quick energy. Sources: fruits, honey, milk,

processed sugar

Fiber

Part of grains and plant foods that cannot be digested is called fiber (aka: Roughage)

Two types of fiber: Soluble & Insoluble Soluble Fiber reduces cholesterol.

Sources: oatmeal, beans & barley Insoluble Fiber helps the digestive tract

which helps prevent constipation & other intestinal problems by binding with water. Sources: wheat, leafy vegetables & fruits

Lipids / FatsEnergy Help the body store and use vitamins

and provide energy. Help surrounds and cushions internal

organs. Provide taste and texture Help maintain body heat, maintain an

energy reserve and build brain cells and nerve tissues.

Lipids / Fats

Types of Fat: Saturated & Unsaturated Saturated fat: Fat found in dairy

products, solid vegetable fat and meat and poultry.

Solid at room temperature Contribute to the level of cholesterol Cholesterol is fat like substance made by

the body and found in certain food (dietary cholesterol).

Lipids / Fats

LDL Low-density lipoprotein

Bad form Deposits cholesterol on the walls of

blood vessels Low fat diets lower LDL

HDL High-density lipoprotein

Good form Removes cholesterol from cells Brings to liver and intestines to be

recycled or eliminated Exercise raises HDL

Lipids / Fats

Unsaturated: comes from plant products and fish. Usually liquid at room temperature.

Two types of unsaturated fat: Polyunsaturated fat & Monounsaturated fatPoly: Sunflower, Corn & Soybean oils.Mono: Olive & Canola oils.

Lipids / Fats

Trans-fatty acids:

Are formed when vegetable oils are processed into solid fats, such as margarine or shortening.

Hydrogenation Increases shelf life Less greasy Cookies, crackers, snack foods

What to look for “partially hydrogenated vegetable oil” or “vegetable shortening”

Vitamins

Nutrients that help the body use carbs, proteins and fats.

Provide no energy to body directly, but help unleash energy stored in carbs, proteins and fats.

Vitamins

Two types of vitamins: Fat-soluble / Water-soluble

Fat-soluble vitamin: a vitamin that dissolves in fat and can be stored in the body.

4 fat-soluble vitamins: A, D, E and K.

Water-soluble vitamin: a vitamin that dissolves in water and cannot be stored by the body in significant amounts.

Vitamins C and B complex

Minerals

Nutrients that regulates many chemical reactions in the body.

Two types of Minerals: Macro / Trace

Macro: Required in amounts greater than 100mg. Examples: Calcium, Sodium, Magnesium, Potassium

Trace: Required in very small amounts. Examples: Iron, Zinc

Water

This nutrient is involved with all body processes.

Makes up the basic part of the blood

Helps with waste removal

Regulates body temperature and cushions the spinal cord and joints.

Water

Water makes up more than 60 % of body mass.

Help carry nutrients to all body cells and waste products from the cells to the kidneys.

Leaves the body in the form of perspiration or urine.

The body can only go without water for about 3 days.

Water

Dehydration: is caused by a lack of water intake, a dry environment, fever, vomiting or diarrhea.

Common signs: Fatigue, dry mouth, dizziness…….

Drink an adequate amount of water a day: have a water bottle (1liter ?) eating water-rich fruits and vegetables taking drinks from the water fountain

Nutrition

Nutritional Facts

Nutritional Facts

How many servings are

in this package?

  If the entire package was eaten

how much carbohydrates would

this food provide? 

  The Percent Daily Values on food

labels are based on

a diet of _______ per day.

History of USDA’s Food Guidance

1940s

1950s-1960s

1970s

1992

2005

Food for Young

Children

1916

Body Composition

WHAT IS Body Body CompositionComposition Body Composition: The % of body fat to

lean body mass in the body. Percent Body Fat: Another term for body

composition.

Hydrostatic Weighing : A scientific method for determining body composition that uses the principal of water displacement; the difference between body weight measured on land and in a tank of water.

Three Body Types

Ectomorph: Body type is characterized as low percentage of body fat, small bone size and small amount of muscle mass and size.

Mesomorph: Body type is characterized as low to medium percentage of body fat, medium to large bone size and large amount of muscle mass and size.

Endomorph: Body type is characterized as high percentage of body fat, large bone size and small amount of muscle mass and size.

Three Body Types

Ectomorph Mesomorph Endomorph

Why is Body Composition Body Composition ImportantImportantYour body is made up of water, fats, proteins, carbohydrates and various vitamins and minerals. If you have too much fat — especially if a lot of it is at your waist — you're at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes. That increases your risk for heart disease and stroke.

How To Measure Body Body CompositionComposition To calculate your exact BMI : multiply weight

(150lbs in pounds) by 703=105450

divide by your height in inches (5’8”) 68” =1550.7

then divide again by your height in inches. =22.8 BMI

Eating Disorders

A mental disorder in which a person has a compelling need to starve, to binge, or to binge and purge.

Binge Eating Disorder

An eating disorder in which a person cannot control eating and eats excessively.

Anorexia

A life-threatening eating disorder in which a person starves himself or herself and weighs 15 % or more below desirable weight.

Anorexia

Weight loss because of too much dieting. Too much exercise. Tiredness and low energy. Obsession with food, calories, recipes,

complaining of being "too fat", even when thin.

Guilt or shame about eating. Depression, irritability, mood swings. Signs of vomiting, laxative abuse, diet pills

& irregular menstruation.

Bulimia

An eating disorder in which a person binges and purges.

Steroids

For Guys For Girls

•Baldness •Development of breasts •Painful erections •Shrinkage of testicles •Loss of function of testicles

•Growth of facial and body hair •Deepened voice •Breast reduction

Steroids

Signs of Steroids:

Mood swings– calm one minute, total rage the next Acne on back Violent, combative behavior towards friends and family