Personal Fitness. Module HSS 1020: Nutrition and Wellnes. Information Book. HSSlOlO: HEALTH SERVICES FOUNDATIONS. Student Name: Due Date:

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1 HSSlOlO: HEALTH SERVICES FOUNDATIONS Student Name: Due Date: Personal Fitness Module HSS 1020: Nutrition and Wellnes Information Book Mrs. Meleskie

2 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. 2

3 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. CANADA FOOD GUIDE PYRAMID Fats, Oils L Steele USE SPARINGLY Fat (nalurally recurring and acdsa) Sugais (adefcd; r-i35gsinii»s itioi'fals aiaadded S ^ L I - I li> jilx. Hi Ik, YagiirU Chinese Grpup 2-3 SERVINGS Meat, Poultry, Fish, Dry Beans. Eggs & HutS Group 2-3 SERVINGS Vegetable Gno up ; 3-5 SERVINGS Fruit G ram U 2-4 SEflVWQS 'tin Bread Cereal, Rice & Pasta Group SERVINGS 3

4 CANADA FOOD GUIDE RAINBOW TO HEALTHY EATIMC ran rtont rain YEARS AMD OVIH: EniOf 3 varies * &f Icitda horn GJCh oroap every nay rr-c ris oi?!?". X 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) 4

5 It is very important to know how much calories your body needs, excess calories get stored a fat. Average adult needs between 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. 5

6 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. 6

7 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. 7

8 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) 8

9 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) 9

10 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. 10

11 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 02 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. 11

12 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. 12

13 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. 13

14 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 SUPERIOR-This 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 LABELS 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 14

15 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. 15

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