S_D_N_A_Y L_F_S_Y_E Z U L A E U S H W A F D E K A I D D J N E E I E E I E R L T T E
Wellness and Health Wellness: Achievement of a persons best in six separate components of health. They are influenced by heredity, social, cultural, and environmental factors.
The BIG 6 Spiritual Social Physical Emotional Mental Environmental
LIFESTYLE DISEASES Most health problems are related to lifestyle diseases Caused by unhealthy behaviors and risk factors Controllable – you can change Uncontrollable – you cannot change Behaviors today Effect you tomorrow
Which of the following are controllable risk factors? Sedentary Alcohol/drugs Sexual activity Behaviors Tobacco use Diet All of the above
Some Key Terms Metabolism Chemical process by which the body breaks the food down to produce energy A unit to measure the amount of energy released when nutrients are burned Building blocks of protein Calorie Amino Acids
Deficiency More Terms… The 9 amino acids that the body cannot produce A condition in which the person does not obtain enough of a specific nutrient Dissolved substances in water When the body loses important electrolytes along with water Essential Amino Acids Electrolytes Dehydration
Do you feel that you are as healthy as you can be at this point in time? Yes No
What part of your life could most be improved? Diet Exercise Choices None of the above
Nutrition The study of food and the way your body uses it.
Nutrients Substances that provide: ENERGY HELP FORM BODY TISSUES NECESSARY FOR LIFE AND GROWTH
Nutrients MACRONUTRIENTS Carbohydrates Fats Proteins MICRONUTRIENTS Vitamins Minerals Water
You are standing at the fridge…what do you grab? 30 Fruit Cheese Left over pasta A piece of meat Ice cream Salty snack Answer Now 0
Which of the following would provide the least amount of nutrients? Fruit Cheese Left over pasta A piece of meat Salty snack WHY??
Carbohydrates Energy giving nutrients that include simple, complex, and fiber Complex Starches Simple Sugars Fiber
CARBOHYDRATES Complex Made of many sugars that are connected together. They are broken down by body into sugars, at which time it is then used by body • Simple •Quick energy reserve, stored as glycogen. If the glycogen stores become full, it will be stored as a fat.
Specifically, Fiber… A complex carbohydrate Provides little energy and cannot be digested. Advantages of diets high in fiber are: Prevents constipation May prevent colon cancer May prevent heart disease What are some foods that are high in fiber?
FATS Essential nutrient Adds texture, flavor, and aroma Made up of two smaller molecules Fatty acids Glycerol LIPIDS Fatty or oily substances that do not dissolve in water
Types of Fats Saturated Fats Solid at room temperature and comes from meat and milk Leads to obesity, increase in cholesterol and heart disease Unsaturated Fats Common in plants Liquid at room temperature
Cholesterol Type of lipid Necessary for: Production of Vitamin D Cell Membranes Hormones Bile (helps break down food) Two types of cholesterol LDL (Low density lipoprotein) HDL (High density lipoprotein)
Proteins Responsible for growth and repair of body tissue Meat, fish, poultry, dairy, and nuts Contains all 9 Essential Amino Acids Missing 1 or more of the Essential Amino Acids Complete Protein Incomplete Protein
Vitamins Made by living things that assist in chemical reactions Help to regulate body processes Two types Fat Soluble (stored in body) Water Soluble (cannot be stored in body)
Vitamins Fat Soluble A D E K Water Soluble B C The Major
MINERALS Nutrients that ARE NOT manufactured by living things Calcium Bone and teeth health Potassium Fluid balance Magnesium Bone growth Sodium Water balance and nerve impulses Iron RBC health What’s anemia? Lack of hemoglobin in RBC…O2 Deficiency
WATER Essential for all life processes and energy reactions Dehydration can mask it itself in a variety of ways Such as…. 8 Glasses a day
GRAINS Whole Grains Contain the entire grain kernel Reduce the risk or heart disease and other chronic diseases Provide dietary fiber Refined Grains They have been milled A process that removes the bran and germ as well as many nutrients About 6 ounces a day is recommended ½ or more should be whole grains
FRUITS Any fruit or 100% fruit juice They can be fresh, canned, frozen, or dried Provide nutrients and reduce the risk of chronic disease Go easy on the juices! Because of added sugar! 2 cups per day
VEGETABLES Dark Green Broccoli, spinach, kale, romaine lettuce Orange Carrots, sweet potatoes, pumpkin Starchy White potatoes, corn, green peas Dry Beans and Peas Kidney beans, pinto beans, and chickpeas Others Green beans, celery, cabbage, onions, mushrooms, and tomatoes
Vegetables Provide nutrients such as Vitamins A, C, E, Folic Acid, and Dietary Fiber May help maintain a healthy blood pressure Reduces the risk of chronic diseases 2 ½ Cups Per day
The Milk Group All liquid milk products and foods made from milk that retain their calcium content Bone and teeth health Vitamin D which helps maintain stability in the body Yogurt, cheese, and ice cream Some that are not part…cream cheese, cream, and butter 3 cups per day
Meat and Bean Group Meat, poultry, fish, dry beans, eggs and nuts Provide a variety of nutrients, including protein, B vitamins, niacin, riboflavin, and iron 5 ½ ounces per day A palm is about 3 ounces
Fats and Oils Fats are solid at room temperature Oils are liquid at room temperatures Oils are a good source of vitamin E and essential fatty acids 6 teaspoons a day!