personal fitness - mrs. london's...
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HSSlOlO: HEALTH SERVICES FOUNDATIONS
Student Name: Due Date:
Personal Fitness Module HSS 1020:
Nutrition and Wellnes
Information Book
Mrs. Meleskie
NUTRITION You Are What vou Eat
A Healthy Diet
• Diet consists of the foods that a person eats and drinks. It is
NOT losing and gaining weight.
• A well balanced diet gives you a healthy appearance. That is
proper nutrition.
• Increased levels of energy, healthy appearance, improved
levels of stress, are all outcomes of a well balanced diet.
• A Healthy diet includes a variety of foods. This enables you to
maintain a healthy weight.
• Always eat a variety of foods, balance food with physical
activity, diet low in saturated fat and cholesterol, low in sugars,
and low in sodium and salt.
CANADA FOOD GUIDE
• The US Government designed the guide to assist people with
their nutrition. It is only a guide (recommendation) and is not a
cure all for poor nutrition.
• Foods you should eat the most are at the bottom, with the least
amount of servings at the top.
• Always choose a variety from each section.
NUTRIENTS THE BODY NEEDS
• Food provides the nutrients we need. A calorie is a unit that
measures the amount of energy in food.
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• The body uses calories from food for heat, movement, growth,
and repair.
• Gender, growth patterns, activity level all determine the amount
of calories you need. (Larger, more active people need more
calories)
• Food also contains nutrients. Essential nutrients are ones the
body gets from food.
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NUTRIENTS THE BODY NEEDS
• There are six nutrients the body cannot supply enough of so we
need to gain them through food. Carbohydrates, fat, protein,
minerals, water, and vitamins.
• Foods vary in calories and nutrients. Some are high in calories,
but low in nutrients, (sugar) Foods that are good sources of
nutrients but low in calories are called nutrient dense foods,
(bagels, whole grain pasta)
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• It is very important to know how much calories your body
needs, excess calories get stored a fat.
• Average adult needs between 1800-3000 calories per day to
maintain body weight.
• Marathon runners require between 10,000-15,000 calories per
day, at very low body weight.
What are Carbohydrates
• Carbohydrates are starches and sugars that come mainly from
plant food.
• Carbs give your body much of the energy it needs each day.
• There are two kinds of carbohydrates, complex and simple.
• Complex carbs are foods such as pasta, potatoes and bread.
• Simple carbs are jelly, syrup, and most soft drinks. (SUGAR
BAD)
Complex Carbohydrates
• Best source of dietary carbohydrates. These carbs make
you feel satisfied and full.
• Many of them contain fibre, which is not a nutrient, but
aids in food digestion.
• Foods include beans, pasta and rice, leafy green
vegetables, bagels
• These are the foods found at the bottom of the Canada
Food Guide. Why - because they contain the most
servings per day.
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• When digested, complex carbs slowly release glucose
over a period of time, thus providing the body with a
consistent form of energy. Because it takes longer for
these carbs to digest, there is NO sudden release of
insulin, thus NO CRASH!!
• They will make you feel FULL, so watch how much you
eat.
Simple Carbohydrates:
• Simple carbs have many names (sucrose, fructose,
lactose)
• Always used for quick bursts of energy, but doesn't last
very long.
Problem with Simple Sugars:
• Sugar enters the bloodstream very quickly thus there is a
quick burst of energy. The body recognizes this quick
burst and immediately releases insulin to take up the
extra sugar. The abundance of insulin in the bloodstream
makes the body feel lethargic and slow, thus making you
CRASH!
• This is where the spike in the glucose line occurs.
• Sugars found in foods are either added or natural. An
apple contains the natural sugar fructose, the same
amount of artificial sugar is in a chocolate bar. Natural
sugar is not broken down as quickly.
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How does the body use Carbohydrates?
• Carbs are chemical compounds. The body changes carbs into
glucose, the main sugar in blood.
• Glucose circulates throughout the body to provide a source of
fuel for cells.
• Extra glucose is stored in the liver and muscle issue as
glycogen, or starch.
• When the body needs more glucose, glycogen can be changed
back into glucose.
• Glucose is the main nutrient the brain requires.
• Skipping meals robs your brain of glucose which can cause you
to feel sick, light headed, and very weak.
• If you consume too many carbs and do not burn them off with
activity, the excess sugar and starch gets stored as FAT.
What Are Fats?
• Fats also supply the body with energy. The difference is that
fats are stored energy and are only used when the carb supply
runs out.
• Fats are part of all body cells . Fat helps protect internal organs
from temp changes, they protect your body from outside blows
and are part of the protective covering of nerves.
• Fats in your diet are broken down into fatty acids, which are
either saturated (bad fats) or unsaturated (good fats).
• Saturated fats are from animal products and may lead to
high cholesterol in blood.
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• Unsaturated fats are from vegetables and fish oils that
help lower the cholesterol in blood.
• A diet high in saturated fats is unhealthy. Too many of these
fats can cause high levels of cholesterol.
• Cholesterol is a waxy, fatlike substance that is important in
making hormones.
• This is called blood cholesterol, carried in the bloodstream, and
high levels can build up in the blood vessels increasing the
viscosity of blood (pressure of blood flow in the vessels) which
makes the heart work harder to pump the blood, which in turn
can cause heart attacks, even strokes.
• While some fats in the diet are important for hormone
production, support, and protection, eating too many can cause
you to gain unnecessary weight.
• It is highly recommended that your diet consists of 30% fats or
less.
What is Protein?
• Protein is a nutrient that helps build muscle and repair all body
tissues.
• Protein is a part of every cell in the body. Muscles, bones,
blood, and skin all contain protein.
• Protein is also a source of protein but is only used when the
carb and fat stores are depleted. If the body needs to use
protein, it literally starts eating muscle tissue to use as energy.
(WWII concentration camps)
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• Protein is made up of chains of building blocks called amino
acids.
Your body can make most proteins, except for 9 that are called essential
amino acids, and they must be supplied through the diet.
• The amount of protein your body needs depends on your age,
body size, and athletic requirements.
• The body only needs a certain amount of protein. Excess
protein is excreted out your body through urination.
• The average athlete requires 1 gram of protein for every pound
of body weight, 180 lb athlete = 180 grams.
• Protein sources include fish, meat, eggs, poultry, beans, and
seeds.
VITAMINS, MINERALS, AND WATER
• These nutrients do not provide energy, but they help the body
change food into energy.
• Your body only needs small amounts of vitamins and minerals
for chemical reactions, and water to replace the amount it loses
everyday.
Why Vitamins are Important!
• Vitamins are substances the body needs for normal
growth and to maintain life.
• Vitamins combine with enzymes to increase the rate of
reactions of chemical changes that take place in the body.
• Some vitamins are lost during food preparation, Vitamin C
and B dissolve in water, (cooking veggies)
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• Vitamins A,D, E, and K are fat soluble. These ones can
be stored as fat in the body's fatty tissue, which is BAD.
• You will find these vitamins in meat, milk, eggs, and other
high protein foods.
• Vitamins are important in maintaining a healthy body. It is
possible to have too many vitamins.
• Excess vitamin A and E could be harmful and poison your
system.
• Most people can get all their vitamin requirements with a
proper diet of good nutrition. (VARIETY)
Why Minerals are Important!
• Minerals are substances formed in the earth.
• The body only needs small amounts to stay healthy, but
they are key for some functions, such as digestion and
keeping fluids balanced.
• CALCIUM, is a very important mineral. It is found in dairy
products and leafy vegetables.
• CALCIUM is important for controlling certain body
functions and maintaining strong bones and teeth.
• Phosphorus, sodium (salt), iron (liver, beef) are other
major minerals.
• Minerals can't be stored in the body so it is important to
get an adequate supply each day through good nutrition
and diet.
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WATER is the drink of life!!
• Enough said.
Special Dietary Needs
• The Canada Food guide gives you a general idea of the nutrients you
require, but what if you have a special situation.
• Athletes, medical, age, gender, all sometimes require different
nutritional requirements.
TEENAGERS:
• Teens are growing and changing so they need more calories,
calcium, and iron. Since boys are naturally larger than girls,
they require more.
• Calcium is important for bone growth. If the body requires more
calcium it will take it from bones, which over time can cause
them to break.
• The best sources of calcium are milk, yogurt, cheese, and ice
cream.
• Iron is also important because it aids in getting 0 2 into the
blood.
ATHLETES
• People who are very active require more calories.
• Athletes get extra energy from calories so proper nutrition is
vital.
• Athletes should always eat 3 hours before a competition, thus
enabling the food to properly digested and used efficiently as
energy.
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• The meal should be low in fat and easy to digest, and should
include a lot of water.
WEIGHT CONTROL
• Eating food with too many calories can cause a person to gain
weight. (DUH) Too few will cause you to loose weight.
• A healthy diet with an appropriate level of physical activity can
help a person maintain proper weight.
• Malnutrition occurs when the six essential nutrients are lacking
in a diet. Deficiency is lacking something.
FOOD FADS - Who Do You Trust
• There are plenty of Food fads on the internet and in the news. Our
society is obsessed with losing weight and gaining the ideal figure.
HEALTHY EATING PATTERNS
• A person's lifestyle affects their diet. Sometimes a busy lifestyle can
result in a poor diet so knowing more about what influences food
choices is essential.
• People usually have a schedule for when they eat. Breakfast is
usually in the morning, lunch at noon, and dinner is after work. A
schedule can be helpful but what if this schedule is difficult to follow?
• This leads to quick and easy meals, fast food, diet
problems, and poor nutrition.
• Setting a healthy eating pattern is important. Eating a balanced
breakfast every morning gives you the energy for the days activities.
Breakfast is the most important meal of the day - should be high in
complex carbs and low in saturated fat.
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What Influences food Choices?
• Where you live, time of year, religion, cultural background,
family eating habits, your peers all influence the food you eat.
• Sometimes the cost of food can be influential, too expensive
and it makes it difficult for everyone to afford. SPAM - YUM.
• You can always make your own choice!!
How Does Stress Affect Food Choices?
• Stress often affects food choices. People who are feeling a
great deal of stress often forget about their healthy eating, it
becomes the least of their worries.
• They may ignore feelings of hunger and not eat enough, by not
getting enough nutrients they increase their physical stress.
• Stress can cause you to eat TOO MUCH!
Advertising and Food Choices
• Most foods and beverages are promoted on TV, the radio,
newspapers and magazines.
• Often, people choose to eat the food they see most often on TV
- McDonald's, Tim Horton's.
• Companies spend large amounts of money to convince you to
buy their product.
• Some techniques, or methods, are described below"
• NEW PRODUCT - Packages include the words NEW and
IMPROVED. These appeal to your desire to try something
different.
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OLD FASHIONED - People associate old fashioned food
with happy memories. (Just like mom used to make) Soda
Pop - Pop Shoppe
Advertising and Food Choices
• Some techniques, or methods, are described below cont:
O EXPENSIVE and S U P E R I O R - T h i s makes people feel
they should only buy the best. Usually these products
cost more, but it's worth it. Right!
O INEXPENSIVE and a BARGAIN - This technique is used
to convince people they are getting the best for their
money. Not True.
O RECOMMENDED BY SOMEONE FAMOUS - Athletes,
movie stars and others encourage you to buy the product
they are endorsing. (Jenny Craig, Weight Watchers,
Gatorade)
O CONTAINS NO CHOLESTEROL - Many people are
trying to lower their cholesterol, but do not by a product
simply because it says so. Peanut Butter example.
FOOD L A B E L S AND ADDITIVES
• You now know which nutrients your body needs, but now you need to
know which foods contain these nutrients.
• To adjust your diet to your needs, you need to know how many
calories are in one serving of the foods you eat. This info is provided
on food labels, which also list additional substances.
• How Does the Government Ensure Food Safety
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• The US has agencies to make sure the food people buy are
labelled correctly and safe to eat. The USDA (United States
Department of Agriculture) is in charge of the food production
safety. (Maple Leaf listeria outbreak)
• The FDA (Food and Drug Administration) controls food safety,
which ones are safe to eat.
What Does A Food Label Tell You?
• The government sets the guidelines for what must be on a
label.
• Must include what is in the package, how to store the food,
weight, lot number, freshness date, nutrients, ingredients,
nutrition facts.
O The nutrition facts also list the number of calories per
serving.
• The Daily Value is the section of a food label that provides
information about the percent of nutrients in the product.
What Else Should I Know?
• Additive: A substance added to foods in small amount.
• Preservative: A substance added to food to prevent spoiling.
O Sugar water on vegetables and fruit.
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