1. Fat is considered a nutrient. (true or false) 2. A pre-game meal for a school-age athlete should consist of foods that are high in fat.

Transcription

1

2 1. Fat is considered a nutrient. (true or false) 2. A pre-game meal for a school-age athlete should consist of foods that are high in fat. (true or false) 3. The food guide pyramid puts foods into major categories. A. 4 B. 5 C. 6 D Vitamin A will generally be found in this food group. a. meat, poultry, eggs b. vegetables c. grains d. fats

3 5. Which state has the highest percentage of people who are obese? a. West Virginia b. Alabama c. Mississippi d. Colorado 6. Daily exercise allows a person to eat more unhealthy foods and maintain a healthy body. (true or false) 7. Which of these foods from McDonald s contains the most fat? a. Double Cheeseburger b. McRib c. Large French Fry d. 10 pc. Chicken Nugget

4 8. Which of the following vitamins is not fat soluble? a. vitamin A b. vitamin C c. vitamin D d. vitamin E 9. What happens when the amount of calories consumed exceeds the amount of calories burned? a. weight gain b. weight loss c. different for everyone d. no change in weight 10. How many calories does it take to equal one pound? a. 3,500 b. 5,000 c. 5,500 d. It depends on the type of food 11. What is the recommended amount of weight to lose per week? a. 1-2 lbs. b. 3-5 lbs. c. 5-7 lbs. d.depends on the person

5 12. This eating disorder involves bingeing and purging. a. anorexia b. bulimia c. over-eating d. OCD 13. Which of the following in NOT one of the six basic nutrients? a. fiber b. protein c. carbohydrates d. water 14. Which of the following foods has the most nutrients in it? a. skim milk b. coffee c. potato chips d. lemonade 15. It is recommended that kids engage in at least minutes of physical activity on most days of the week. a. 30 b. 60 c.90

6 CASE ONE: OBESITY 97 million U.S. adults are overweight or obese. 400,000 deaths in US/year 16% of deaths (2 nd only to smoking as preventable causes). In past 2 decades, average weight has increased 10% Obesity has doubled

7

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

32

33

34 The Six Basic Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water

35 Carbohydrates Starches and sugars in foods. Carbohydrates are the body s preferred source of energy, provide 4 calories per gram. Depending upon their chemical makeup, carbs are classified as simple or complex.

36 Simple Carbohydrates Sugar, such as fructose, sucrose and lactose. Ex. Sugar packets, candy, cake.

37 Complex Carbohydrates Starches, which are found in whole grains, seeds, nuts and potatoes. The body must break down complex carbohydrates into simple carbohydrates before it can use them for energy.

38 Write down 2 examples of complex carbohydrates:

39 Fiber An indigestible carbohydrate found in the tough, stringy parts of vegetables, fruits and whole grains. Fiber helps move waste through the digestive system

40 Proteins Help build and maintain body cells and tissues. Proteins also provide the body with energy. Although they are not your body s main source of energy they provide 4 calories per gram. Examples: Meat, fish, eggs, Beans, poultry.

41 Fats Some fat in the diet is necessary for good health. Fats provide more than twice the energy of carbs or proteins nine calories per gram! Fats also transport vitamins, flavor food and satisfy hunger.

42 2 Types of Fats Saturated fats solid at room temp. - animal products. Ex. Butter, lard, crisco. Unsaturated fats- usually liquid at room temp. vegetable products. Ex. Vegetable oil, peanut oil, olive oil. Cholesterol waxy fatlike substance in blood that causes blocked arteries.

43 Vitamins Helps regulate many vital body functions like digestion and metabolism of other nutrients. Classified as fat-soluble or water-soluble.

44 Fat-Soluble Vitamins Absorbed, stored and transported in fat. Your body stores these vitamins in your fatty tissue, liver and kidneys. Excess buildup of these vitamins can be toxic. Vitamins: A, D, E and K.

45 Water-Soluble Vitamins Dissolve in water and pass easily into the blood during digestion. The body doesn t store these vitamins, so you need to replenish them regularly through foods you eat. Vitamins: C and B Complex ( B1, B2, Niacin, B6, Folic Acid, B12)

46 Minerals Substances the body can not manufacture but are needed for forming healthy bones and teeth and for regulating many vital body processes. Calcium, Phosphorus, Magnesium, Iron

47 Water Vital to every body function! You need 8, 8 oz. cups per day. Transports other nutrients to and carries waste from your cells. Lubricates your joints and mucous membranes. Enables you to swallow, digest foods, absorb nutrients, and eliminate waste. Helps maintain normal body temp sweating.

48 Review Questions 1. What are the six basic nutrients? 2. What is an example of a simple and complex carbohydrate? 3. What is a calorie? 4. How many calories per gram do you get from carbohydrates and protein? How many from fat? 5. Why do foods high in fat cause people to gain weight more than foods high in protein and carbohydrates? 6. What are the two types of vitamins? What s the difference between the two? 7. List 4 examples of minerals. 8. How much water do you need each day? What does water do for your body?

49 Consequences of too much or not enough nutrients. Too much fat: Diabetes Too much vitamins: Toxic build up Not enough water: Stiff joints and muscles Not enough minerals: Weak bones Not enough protein: Slowed muscle growth Too much carbohydrates: High blood pressure

50 Maintaining Good Physical Health Requires Planning and Work In order to achieve maximum output you not only must you fuel your body for performance,but you must also keep your body fit.

51 Basics of Physical Activity Program Because it focuses on your goals and interests, your fitness program is unique. However, all effective fitness programs are based on three principles: overload, progression, and specificity.

52 Overload Working the body harder than it is normally worked. Builds overall muscular strength and contributes to overall fitness.

53 Progression Gradual increase of the overload necessary to achieve higher levels of fitness. As an activity becomes easier to do, increase the number of repetitions or increase the amount of time spent doing the activity.

54 Specificity Particular activities and exercises improve particular areas of health-related fitness. Example resistance training builds muscular strength and endurance while aerobic activity improves cardio - respiratory endurance.

55 Exercise Programs To gain the most from an exercise program, you ll always want to include three basic stages for each activity. Warm-up, workout and cool-down.

56 The Workout The part of the exercise program when the activity is performed at the highest peak. To be effective the workout needs to follow the F. I. T. T. formula. Frequency, Intensity, Time & Type.

57 F. I. T. T. Frequency how often you do the activity each week. Intensity how hard you work at the activity per session. ( Target HR) Time how much time you devote to a session. Type which activities you selected.

58 Goal Setting When setting goals, use the acronym S.M.A.R.T. S-Specific M-Measurable A-Attainable R-Realistic T-Time

59 Goal Setting S-Specific: Your goal needs to be something specific rather than something broad. For example, Don t say, I want to lose weight instead say, I want to lose 5 lbs. Write your own example of a specific goal.

60 Goal Setting M-Measurable: You need to make sure you can measure your goal. If you wanted to lose 5 lbs., you may want to say, I want to lose 1 lb. per week and in 5 weeks I ll lose 5 lbs.

61 Goal Setting A - Attainable: It is important to know your capabilities. Any goal or objective must be within reach. Setting goals that are not reachable can lead to low self-esteem and feelings of failure.

62 Goal Setting R-Realistic: You don t want your goals to be so difficult that you probably won t reach them. For example, if you are the towel manager of the basketball team, it s not a very realistic goal that you become a professional basketball player if you aren t even on your high school team.

63 Goal Setting T-Time: All of your goals need to be linked to a completion time. You should say, I want to lose 5 lbs. in 3 months or less. If you don t have a time table, you might end up putting off your goals for another time.