VIEWS: 9 PAGES: 71 POSTED ON: 12/18/2011
10/1/10 Name 3 things that can influence your food choices. (What you eat, when you eat or how much you eat.) vs. vs. Why do people eat? Think of a food that you ate in the last 24 hours. Write it down. – Why did you choose to eat? – Why did you choose that particular food? • Write your answers. Do you usually eat because you are hungry or because you have an appetite? Hunger is the natural physical drive that protects you from starvation. Appetite is a psychological desire rather than a need to eat. With the person sitting next to you, list 5 emotions that sometimes cause people to eat. What is “mindless” eating? Give an example. Are these reactions hunger or appetite? Food & Your Environment • Family & Culture • Friends • Time & Money • Advertising With the person sitting next to you come up with 2 ways that each of these influence your eating behaviors. ANYBODY HAVE AN APPETITE YET? What’s for lunch today? Stuffed Crust Pizza or Ham Sub, Homemade Minestrone Soup, celery w/ dip, or pineapple dream. Nutritional Value: 754 calories, 20.39g fat, 32.68g protein What does your ideal meal include? Is this different from what you think is a healthy meal? How? Food & Your Environment • Family & Culture • Friends • Time & Money • Advertising With the person sitting next to you come up with 2 ways that each of these influence your eating behaviors. Good Nutrition = Healthy Body = Lifelong Health Reduces Risks of: Stroke Cardiovascular Disease Osteoporosis Cancers Diabetes Nutrition is the process by which the body takes in and uses food. Calories or (Kcal) Kilocalories, are units of heat that measure the energy used by the body and the energy that foods supply to the body. Q.O.D. : 10/7/10 • Why is it so important to watch what you eat/carefully make your food selection? Nutrients are the substance in food that your body needs to grow, to repair itself and to supply you with energy. The 6 Essential Nutrients fulfill 3 main functions for the body. Provide Energy Build and repair body tissue Regulate Body Processes The 6 Essential Nutrients are Carbohydrates Proteins Fats Vitamins Minerals Water • Are the major source of energy for the body. Fiber –indigestible complex carbohydrates. Helps to reduce the risk of heart disease, cancer and diabetes • Most carbohydrates come from plants. Carb’s, cont. • Starches and sugars found in foods are the main source of carbohydrates in the body. Which is which? 2 Types Simple carbohydrates are sugars. Complex carbohydrates are starches. Proteins help build and maintain body cells and tissues. Proteins can be found in animal products and plants. As Americans we eat too many proteins. Are made up of amino acids. Fats are a type of lipid, a fatty substance that does not dissolve in water. Fats are the most concentrated form of food energy. Fats are the most efficient way for the body to store energy. Fats add texture and flavor to food. Fats are necessary for growth and healthy skin. In excess fats can lead to heart disease and cancer. Polysaturated fat is a healthier fat to consume. It lowers blood cholesterol levels. Monosaturated fat has no effect on the blood cholesterol level. Saturated fat is found in animal products, elevates blood cholesterol levels. Cholesterol is a fatty compound in the blood that is also found in deposits on the walls of arteries. High cholesterol levels can lead to clogged arteries, heart disease and stroke. Vitamins are compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients. 2 Types of Vitamins Fat-soluble vitamins • are transported and stored by the body’s fat cells and liver • stored in the body for longer periods of time, sometimes months • examples Vitamin A, D, E, & K 2 Types of Vitamins, cont. Water-soluble vitamins • dissolve in water and pass easily into the blood • body does not store these so a person need to replenish regularly • examples are Vitamin C & B- complexes Minerals are substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes. The body’s most abundant mineral is calcium. Not enough calcium in the body can lead to osteoporosis. Examples: Calcium, Phosphorus, Sodium, Iron, Water serves as transportation for other nutrients. It helps rid the body of wastes and control body temperature. Dehydration is when your body lacks enough water to function properly. Without water your body will NOT function. Activity Directions With your learning partner. One partner does across answers, the other does down. When you have finished your part of the puzzle, you may share your answers with your partner. All of the information was discussed in class. You may use your notes in case you need help with the information. Complete for homework if you do not finish in class. Video?? • Do we have time? –“Lighten up” QOD 10/15/2010 Based on what you remember about the food guide pyramid… What is an example of a food you like from each part of the pyramid? Set of recommendations for healthful eating and active living. Grouped into 3 areas known as the ABC’s of good health Following the guidelines can help lower your risk of the following diseases. Heart disease Diabetes High cholesterol Obesity High blood pressure A from ABC’s deals with fitness goals. In order to improve or maintain fitness; Aim for a healthy weight. Be physically active each day. B from ABC’s deals with building a healthy eating plan. Make your food choices carefully. Choose a variety of grain products, especially whole grains. Choose a variety of fruit and vegetables daily. Keep food safe to eat. C from ABC’s involves making sensible food choices. Choose a diet that; Is low in saturated fat and cholesterol and moderate in total fat. Includes beverages and foods that do not contain a lot of sugar. Consists of food that has less salt. Food Guide Pyramid is an outline of what to eat each day to maintain a healthy, balanced diet. What is on the food pyramid? serving sizes pictures of foods types of foods A serving size is a measurement of food. The New Pyramid Nutrients Carbohydrates Vitamins Proteins Minerals Food Examples Bagel Rice Cheerios Spaghetti Bread Crackers Make ½ of your grains whole. 1 serving = 1 ounce of ready to eat cereal ½ cup of cooked cereal, rice or pasta 1 slice of bread Nutrients Carbohydrates Vitamins Water Minerals Food Examples Carrots Broccoli Pumpkin Lettuce Vary your veggies. Mix different types each day. 1 serving = 1 cup of raw leafy vegetables ¾ cup of vegetable juice ½ cup of cooked or raw vegetables Nutrients Vitamins Minerals Water Food Examples Apples Oranges Bananas Grapes Eat a variety of fresh fruits. Fresh fruit high in fiber is better than fruit juice. 1 serving = 1 medium apple, banana, orange or pear ¾ cup of fruit juice ½ cup of cooked, canned or chopped fruit Nutrients Vitamins Minerals Protein Food Examples American Cheese Glass of Milk Blueberry Yogurt Eat Calcium rich foods. Teens should drink 2 cups a day of lowfat milk. 1 serving = 1 ½ ounces of natural cheese (Cheddar) 2 ounces of processed cheese (American) 1 cup of yogurt 1 cup of milk Meat, poultry, fish Nutrients Vitamins Minerals Protein Fats Food Examples Steak Beans Turkey Salmon Peas Nuts Go lean with protein. Grill, bake or broil… DO NOT FRY! Meat, poultry, fish 1 serving = 2-3 ounces of meat, poultry or fish 1 ounce = 1 egg ½ cup of cooked dry beans 2 tablespoons of peanut butter 1/3 cups of nuts Limit foods that are high in fat – especially saturated fats and trans fats. Limit foods with salt and added sugars. It’s ok to enjoy a snack from this category every once in a while. Make sure you are burning those calories with physical activity. Dietary Guidelines Get most out of what you eat by eating nutrient dense foods. Nutrient-dense: foods that have a high ratio of nutrients to calories. Ex. Carrot vs. Potato Chip Even if you are eating right you can still become overweight. Don’t forget to AIM FOR FITNESS. Hints for… Eating right when eating out. • Pay attention to your portion size. – Split meals or take home leftovers. • How are the foods prepared. – Fried = high in fat! – Grilled, baked or broiled is good. • Add fresh fruits or veggies. – Use the salad bar or order a salad or extra veggies with your meal. More Hints for… Eating right when eating out. • Go easy on TOPPINGS! – Avoid high fat sauces, mayonnaise, butter and sour cream. – Ask for toppings on the side or use ones that are lower in fat like ketchup and mustards. • DO NOT DRINK YOUR CALORIES!!! – Choose water instead. QOD 10/ /2010 Do you think you get all of foods from the food guide pyramid each day? What are you missing? What do you eat most of? Besides excessive weight and eating disorders, what other health problems are associated with food? We get essential information from food labels. Do you ever look at food labels? What do you look for? Poor Alex… Alex is allergic to nuts. If he eats anything that contains nuts, his face swells up and he has to be taken to the hospital. He’s learned to read food labels carefully to make sure nothing he eats has nuts in it. His friend Lauren has invited him to her house for dinner with her family. He’d like to say yes, but he knows that if anything they serve has nuts in it, he could be in serious trouble. How can Alex protect his safety & his friend’s feelings at the same time? Why can’t Alex just avoid any nuts he might find in the foods, rather than make such a big deal? • The name of the food product. • The amount of food in the package. • The name and address of the company that makes, packages, or distributes the product. • The ingredients in the food. • The nutritional facts panel. BMI (Body Mass Index) BMI is a measure of your body in relation to your height. BMI Formula (first convert height to inches and weight to lbs) W (lbs)/ H (inch) X 703 H (inch) First Find Your BMR (Basil Metabolic Rate) Women BMR = 655+ (4.35 x weight in lbs) + (4.7 x height) – (4.7 x age) Men BMR = 655+ (6.23 x weight in lbs) + (12.7 x height) – (6.8 x age) Multiply BMR by your Activity Level. Choose one from below. If you are Sedentary (little or no exercise) = BMR x 1.2 If you are lightly active or sports 1-3 days/week) = BMR x 1.375 If you are moderatetely active exercise/sports 3-5 days/week)= BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725 To Remain the same weight. Eat the amount of calories from your formula and maintain that level of exercise. It is safe to lose or gain weight by only one lb per week. One lb is = 3500 kcal How many calories a day is that? 500 calories a day! How many calories less a day should you eat to lose 1 lb/ week? How many to gain Pretend that we have permission to eat our lunch today at either McDonalds, Wendy’s, Burger King or Kentucky Fried Chicken. QOD 10/ /10 What restaurant would you choose? List what you would order, list all the items and their size. Reasons why fast food restaurants are popular. Time Convieneince Taste Problems with eating too many fast food meals. Expensive Do not provide energy High in fat, calories, sodium Can cause obesity and disease Diet Related Health Problems Heart Disease High Blood Pressure Obesity Diabetes RDA = Recommended Daily Allowances This is the amount of nutrients needed each day by most healthy people. Percent Daily Values are percentages that are based on the RDA. Percent Daily Values are based on a 2000 calories per day diet. Each day a person should consume; Less than 65 grams of fat Less than 2400 mg of sodium Less than 300 mg of cholesterol Fast Food Choices Restaurant ___________ Group # ______ Speaker _______ Activity Instructions • In groups of 3-4, pick 4 meals from 4 different fast food restaurants. • Fill out a worksheet for each. Are your eating habits healthful? Why or why not?
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