Unit 3: Nutritin & Physical Fitness Dvrsky Health Name Perid 1
Vcabulary Nutrient Metablism Calrie Carbhydrate Fiber Fat Unsaturated fat Saturated fat Chlesterl Trans fat Prtein Amin acid Vitamin Antixidant 2
Mineral Anemia Hmestasis Electrlyte Dehydratin Dietary Guidelines fr Americans Nutrient-dense fd Chse MyPlate Plan Hunger Appetite Basal metablic rate (BMR) Bdy cmpsitin Bdy mass index (BMI) Overweight Obesity 3
Underweight Fad diet Vegetarian Vegan Fd allergy Fd intlerance Carbhydrate lading Physical activity Endrphins Physical fitness Aerbic exercise Anaerbic exercise Ismetric exercise Istnic exercise Iskinetic exercise 4
Lifelng fitness FITT frmula Target heart rate Crss-training Dietary supplement Overtraining 5
1. What are calries? Nutritin A fllw-up t the 6 Essential Nutrients 2. What are Empty calries? 3. Which 3 nutrients give us energy? 4. If carbhydrates are nt used fr energy, what happens t them? 5. Define chlesterl. What are Trans fats? 6. What des chlesterl d in ur bdies? 7. Which 3 nutrients DO NOT prvide us energy BUT perfrm essential functins in ur bdies? 8. What makes a fd junk fd? Is all Junk Fd bad fr us? 15
9. Is snacking bad fr yu? Why r why nt? 10. Define Metablism. 11. Hw d ur dietary needs change as we get lder? 12. Hw des eating a balanced diet tday affect hw yu feel in the future? 13. What des it mean t be vegetarian? Vegan? 14. What is a fd allergy? 15. What is fd intlerance? 16. What is a fd-brne illness? 16
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Guidelines fr Healthful Eating 1. Why is a healthy diet imprtant? Why d yu think it is imprtant t have a healthy diet? Helps Reduces the Reduces the 2. Dietary Guidelines The Dietary Guidelines fr Americans is a dcument develped by nutritin experts t prmte health. Updated every 5 years The Dietary Guidelines prvide infrmatin n hw t: make smart fd chices fd intake with physical activity get the mst nutritin ut f the reduce risk f handle fd safely 3. Hw d yu knw hw much yu need f each fd grup? What is it based n? a. b. c. 4. Hw can I eat mre healthfully? A healthful diet prvides the cmbinatin f energy and nutrients needed t sustain prper functining. A healthful diet shuld be: Adequate Balanced Varied 5. Use the MyPlate Plan The mst current pyramid, called the MyPlate, replaced the Fd Guide Pyramid in MyPlate helps peple make better fd chices; designed t remind peple t eat healthfully MyPlate illustrates the 5 fd grups using a mealtime visual, 18
6. Use the MyPlate Fd Guidance System MyPlate encurages cnsumers t eat fr health thrugh 3 general areas f recmmendatin: : Enjy yur fd, but eat less. Avid versized prtins. : Fill half yur plate with fruits and vegetables. Make at least half yur grains whle. Switch t fat-free (skim) r 1% (lw-fat) milk. : Cmpare sdium in fds such as sup, bread, and frzen meals, and chse the fds with lwer numbers. Drink water instead f sugary drinks. 7. Build a Healthy Plate by Chsing Nutrient-dense fds instead f calrie-dense fds. A fd that cntains relative t the number f calries, but is. A variety f fruits and vegetables in a rainbw f clrs. Lw-fat r fat free milk and dairy prducts. Fiber-rich whle grains. Prtein fds that are lw in fat. 8. Grains Any fd made frm a grain Yu need: Make at least half yur grains whle grains Whle Grains & Refined Grains a. cntain entire grain kernel, mre nutrients. b. Refined grains have been milled. Finer texture and lnger shelf life, BUT.. c. Half yur grain intake shuld be frm (whle wheat, brwn rice, atmeal) Recmmended fr Girls: Recmmended fr BOYS: List a few examples f what cunts as an unce: 19
9. Vegetables Any fd that is a vegetable f 100% vegetable juice. Chse fresh, frzen, canned, r dried Yu need: Make half yur plate fruits and vegetables a. shuld be fruits and veggies b. Prvides and ; gd fr immune system c. 100% Veg. juice included d. Cked,, fresh, r canned. Recmmended fr Girls: Recmmended fr BOYS: List a few examples f what cunts as a cup: 10. Fruits Any fd that is a fruit r 100% fruit juice. Chse fresh, frzen, canned, r dried Yu need: Make half yur plate fruits and vegetables a. Prvides and ; gd fr immune system b. Gd fr immune system c. 100% fruit juice,, frzen, canned r Recmmended fr Girls: Recmmended fr BOYS: List a few examples f what cunts as a cup: 11. Dairy Any fd that is made frm milk. Chse fat-free r lw-fat Yu need: Switch t fat-free r lw-fat milk a. Prvides and b. Lk fr calcium rich c. Milk,, Cheese d. Fat-free r is best, 1% e. Gd fr building strng bnes Recmmended fr Girls: Recmmended fr BOYS: List a few examples f what cunts as a cup: 20
12. Prtein Any fd made frm meat, seafd, eggs, pultry, beans and peas, nuts and seeds, sy prducts. Chse frm a variety f surces. Yu need: Keep meat and pultry prtins small and lean a. Prvides and b. Meat, chicken,, dried beans,, c. Avid meat high in, takes away frm the prtein d. Gd fr and building blck fr bnes Recmmended fr Girls: Recmmended fr BOYS: List a few examples f what cunts as an unce: 13. CUT BACK n SOFAS! 14. Oils SOLID FATS Saturated fat & trans fat Replace with healthy unsaturated fat ADDED SUGAR Sugar adds calries Chse water, 100% juice and fruit fr dessert SALT (SODIUM) Raises bld pressure Prcessed fds, fast fd, frzen meals Seasn with spices and herbs instead f salt. NOT a fd grup. Used fr cking, such as vegetable il. Yu Need: Small amunt f il. Oil is already in fds such as nuts, fish, salad dressings, and cking il 15. Take Hme Messages fr Fllwing the Dietary Guidelines and MyPlate Meals Yu shuld try t vary yur diet at each meal. Breakfast: Dn t skip breakfast. Chse whle-grain cereals, lw-fat milk r ygurt, and fruit. Limit pastries, eggs, and bacn. Lunch: Fcus n whle grains, fruits, and vegetables. Use mustard r ketchup instead f maynnaise. Try lw-fat cheese n pizza. Dinner: Trim excess fat frm meats. Instead f fried meats r fish, try them grilled. Chse lw-fat dressings, and limit butter. Snacks Try satisfying yur sweet tth with fruit instead f ckies. Make a whle-wheat bagel, nt a dnut, yur after-schl treat. When yu g t the mvies, chse unbuttered ppcrn. Eating Out Substitute lw-fat milk, water, r fruit juice fr shakes and sft drinks. Select the salad bar in place f fries r nin rings. But g easy n dressings, cheese, bacn bits, and crutns. Chse a grilled chicken sandwich instead f a burger. 21
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Evaluate Fd Chices 1. Why Yu Eat Peple eat fd fr a variety f reasns? T meet yur T satisfy yur T supply yur Hunger It is a feeling f physical discmfrt that is caused by yur bdy s need fr nutrients. the desire t eat, which nrmally accmpanies hunger BUT is mre psychlgical (emtinal) than physilgical (nutritinal need) Basal metablic rate (BMR) the chemical prcess by which yur bdy breaks dwn fd t release this energy. Invlves the use f this energy fr grwn and repair f bdy tissue. Physically active yu are, Metablic rate yu ll have, Mre calries yu ll burn! The, the mre. 2. The Fds Yu Chse Persnal Preferences: Whatever yur persnal preferences are, they have a huge impact n yur fd chices every day. Examples: Cultural Backgrund: Cultural backgrund, r heritage, may influence yur eating habits. Example: Time and Cnvenience: A busy schedule might lead yu t chse fds that can be prepared quickly r that can be easily carried. Example: Friends: Friends might influence yu t try new fds r t change yur eating habits. Example: The Media: Advertising messages can influence yur decisins abut what fds t eat r t avid. Examples: 23
3. READ IT befre yu EAT IT!! Evaluating Fd Chices When chsing fds, it is imprtant t read and evaluate the infrmatin n the fd label. Nutritin Facts Labels Purpse f a Fd Label: Fd Labels Fd labels must list specific nutritin facts abut the fd, including 4. Percent Daily Value (%DV) FDA and the USDA develped the percent daily values (%DVs) list that yu see n fd and supplement labels % daily value shws hw a fd diet fits int a Based n calrie diet Percentages fr each nutrient are based n Interpreting Percent Daily Value 5% = 20% = Shuld have a lw % = Shuld have a high % = 5. Reading Fd Labels: Lking at calries & fat Hw many calries wuld yu cnsume if yu eat the whle package? This cncept ges fr all nutrients that are listed n the nutritin label f the same package. Many fd packages, especially snacks, have mre than 1 serving in the cntainer Hw many grams f fat? 24
6. What s the difference between fat and calries? Remember yur 6 nutrients: Water, Carbhydrates, Prtein, Fat, Vitamins, and Minerals Of these 6 nutrients, carbhydrates, prtein, and fats prvide calries. Each gram f carbhydrate and prtein yield 4 calries per gram Each gram f fat yields 9 calries Calculate the number f calries frm fat (grams f fat per serving x 9 calries per gram). Answer: Identify the ttal grams f saturated fat (grams f saturated fat per serving multiplied by 9 calries per gram). Answer: Calculate the number f calries frm carbhydrates (grams f carbhydrates per serving x 4 calries per gram). Answer: Calculate the number f calries frm prtein (grams f prtein per serving multiplied by 4 calries per gram). Answer: 7. POP Quiz: Percent Daily Value Which nutrients have high values? Which nutrients have lw values? What nutrients is this fd lacking? We need 25 grams per day, s we want a higher percentage fr fiber Using the %DV interpretatin: Lk at the % and decide if it falls int the high r lw categry t answer questins BONUS Questin: What nutrients d we want t have high values that we are smetimes lacking in ur daily diet? 25
Name: Perid: Date: Fd Label Analysis Practice Wrksheet Directins: Use the fd item r label yu were given t answer the fllwing questins. Recrd the infrmatin r values in the chart prvided. Recrd the fllwing fr Prduct 1 & 2 What is the prducts name? Prduct 1 Prduct 2 What is the serving size accrding t the label? Hw many servings are in the entire cntainer r package? What is YOUR typical helping f this prduct? Hw much d yu usually eat? Hw many ttal calries are there in ne serving? Hw many calries wuld yu cnsume if yu ate everything in the package? (Hint: calculate the ttal calries per package) Hw many grams f fat are in ne serving f the prduct? Hw many grams f fat wuld yu cnsume if yu ate everything in the package? What is the percent daily value fr fat? Is it a lw fat r high fat prduct based n percent daily value? Which nutrient(s) has a high percentage that shuld be a lw percentage? Which nutrient(s) has a lw percentage that shuld be a high percentage? Which prduct is a healthier chice? Explain yur answer. 26
*Are yu dne with yur statin befre it is time t switch? Try t answer these additinal questins. 1. Calculate the number f calries frm fat (grams f fat per serving multiplied by 9 calries per gram) Prduct 1: Prduct 2: 2. Identify the ttal grams f saturated fat (grams f saturated fat per serving multiplied by 9 calries per gram) Prduct 1: Prduct 2: 3. Identify the ttal grams f carbhydrates per serving. Prduct 1: Prduct 2: 4. Calculate the number f calries frm carbhydrates (grams f carbhydrates per serving multiplied by 4 calries per gram) Prduct 1: Prduct 2: 5. Identify the ttal grams f simple carbhydrates per serving. Prduct 1: Prduct 2: 6. Identify the ttal grams f cmplex carbhydrates per serving. Prduct 1: Prduct 2: 7. Identify the ttal grams f prtein per serving. Prduct 1: Prduct 2: 8. Calculate the number f calries frm prtein (grams f prtein per serving multiplied by 4 calries per gram) Prduct 1: Prduct 2: 9. Identify three main ingredients in this prduct. Prduct 1: Prduct 2: 27
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Energy Balance 1. Hw D I Use Energy? The rate at which yu burn calries when yur bdy is at rest. Energy t stay alive, withut any extra activity r exertin. Any mvement that requires large muscles grups t wrk Energy needed t mve ur muscles n purpse Includes all basic mvements Energy needed fr digestin It takes ur bdies a small amunt f energy t digest and absrb the nutrients frm fd The prcess by which the digestive system breaks dwn fd int mlecules that the bdy can use 2. Eat the Right Amunt f Calries fr Yu The secret is learning hw t balance yur " " and " " ver the lng run. Energy in is the calries frm fds and beverages yu have each day. Energy ut is the calries yu burn fr basic bdy functins and physical activity. 3. Energy In & Energy Out Where wuld we want the scale t be in rder t maintain ur current weight? The scale shuld be in the middle r balanced. We call this r Calrie-Balance. In rder t be in balance ur energy intake (calries frm fd) needs t be equal t ur energy utput (calries burned thrugh physical activity). Hw can we stay in Energy Balance? What are the factrs that we can cntrl? Energy In: Make healthy t stay within ur daily calrie limit Energy Out: Balance ur energy intake with 4. Energy In Mst f the calries we cnsume shuld be frm that prvide calries alng with imprtant nutrients like vitamins, minerals, and fiber. We want t limit the amunt f calries we cnsume frm fds that are high in slid fats r added sugars and lw in ther nutrients. 5. Estimated Calrie Needs The amunt f calries yu need depends n yur gender and yur activity level. Males need mre calries than females because they are usually bigger and have greater muscle mass. The amunt f calries yu need depends n hw active yu are. Mre active yu are = Mre calries yu need 29
6. Why is Physical Activity Imprtant? Benefits f Physical Activity Physical Benefits Strnger bnes and muscles Strng and dense bnes = Reduce chance f develping steprsis Maintain r get t a healthy weight ( ) Imprve sleep, balance, and crdinatin Psychlgical Benefits Decreased chance f becming depressed Increased self-cnfidence and self-esteem Scial Benefits Enjy yurself and have fun Bnding with (i.e. meet new peple) 7. Physical Activity and Yur Healthy When yu are nt physically active, yu are mre likely t: Heart disease High bld pressure ( ) High bld chlesterl Strke (i.e. breast, cln, and rectal) Risk f 30
8. Five Cmpnents f Fitness Yur heart, bld vessels, and lungs are able t distribute nutrients and xygen and remve wastes efficiently during prlnged exercise As the heart muscles becme strnger, mre bld is pumped with each beat. The lungs becme mre efficient at delivering xygen t the bld and remving carbn dixide. The amunt f frce a muscle r a grup f muscles is capable f exerting in ne cntractin Ability f yur muscles t wrk fr an extended time Ability t mve a jint thrugh its entire range f mtin Stretching exercises, if dne crrectly, can increase flexibility and may reduce the risk f injury during exercise Amunt f fat tissue in yur bdy cmpared t the amunt f lean tissue, such as muscles and bnes 9. Ways t Measure Bdy Cmpsitin Bdy Mass Index (BMI) Skinfld test Hydrstatic weighing - Amunt f water a persn displaces when cmpletely submerged Electrmagnetic - Lw level f electrical current thrugh a persn s bdy 10. Physical Activity & Guidelines fr Americans The PA Guidelines prvides recmmendatins t fllw fr hw much and what kind f physical activity yu shuld be ding each day. Fr Teenagers: Recmmendatin: 60 minutes f activity per day 31
11. Fur Types f Physical Activity Mving cntinuusly in a rhythm. Make yu breathe harder and make yur heart beat faster. Running, jumping rpe, swimming, dancing, and biking. Making muscles wrk harder than usual. Climbing, lifting weights, and push-ups. Mving ur bnes against the frce f gravity. Culd be either aerbic r muscle-strengthening activity. Running, jumping rpe, basketball, tennis, and weight-lifting. Enhance physical stability and flexibility, which reduces risk f injuries. Gentle stretching, dancing, yga, martial arts, and tai chi 12. Intensity f Physical Activity Biking, Hiking, Rllerblading, Brisk walking Running, Jumping rpe, Sprts like sccer, hckey, basketball, swimming, and tennis. 13. Other imprtant infrmatin In general, it is best t lse weight gradually by changing yur eating and exercise habits. It is mst healthy t lse 1-2 punds per week when trying t lse weight. Diets are temprary; they dn t end in permanent weight lss. Exercise and eating less des! 14. Hw Weight Gain Happens Cnsuming extra calries ver time Calries which are NOT burned (used up by the bdy) are 3500 calries = 1 lb. bdy fat D the Math: Hw much weight we wuld gain if we drank an extra sda every day fr a year? 200 calries x 365 days in a year =. There are 3,500 calries in 1 lb. S divided by 3,500 calries = 20 lbs. f weight gained by the end f the year. 32
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