Great Links!Dietitians CanadaEating as an AthleteNational Eating Disorders SiteMoving and ChoosingHealth Canada Nutrition Gr. 9 Personal Health UnitMeat Glue Shocking Video
What is Nutrition? “Thestudy of foods, their nutrients and other chemical components, and the effects of food components on health.
Why Study Nutrition? What’sWrong With How We Eat? Obesity and Health: In Canada, more than 6 million people between 20 to 64 years old are overweight and another 2.8 million are obese! Canadian Statistics The Risks of Obesity Video
Health Risks Associated withObesity! Type 2 diabetes, chronic inflammation, metabolic syndrome, hypertension, stroke, elevated cholesterol, low HDL-cholesterol levels, heart disease, certain cancers, gallbladder disease, shortened life expectancy, discrimination, depression, infertility, accidents, skin disorders, sleep disorders, higher rates of suicide and bullying.
What in the World is BMI andShould I Care? BMI and Obesity
It’s All About Apples andPears… Your Shape CanIndicate Health Risks! Apples vs. Pears Visceral and Subcutaneous Fat!
The Six Categories of Nutrients 1. Carbohydrates a single sugar molecule (glucose, lactose, sucrose) or a chain of sugars (starches and fiber). provide our body with energy The only food the fuels our brain!
2. Proteins Substances in food made up of a chain of amino acids. Out of the 20 amino acids in proteins, 9 are essential meaning our body can’t make them and we must get them from our diet.
3. Fats Substances in food that are soluble in fat and not water. Saturated Fats: mainly found in animal products, solid at room temperature (meat, butter, cheese, palm and coconut oils). Unsaturated Fats: mainly found in plant products (vegetable oil, nuts, seeds, fish). Essential Fatty Acids: Omega 3’s and Omega 6’s Trans Fat: a type of unsaturated fat, usually called “hydrogenated oils”, found in pastry, shortening, margarine and some oils that increases your risk of heart disease. Cholesterol: a colorless liquid found in animals but not plants, it can be made by our liver too (HDL + LDL)
4. Vitamins Chemical substances found in food that perform specific functions in the body. We need 13 different types of vitamins to stay healthy.
5. Minerals Chemical substances that make up the “ash” that remains when food is completely burned. We need 15 different minerals in our diet.
6. Water Essential for life! Most adults need about 11(women)-15 (men)cups of water each day from food and fluids. This is about 2.5 litres for women and 3.5 litres for men.
Other Substances in Food Phytocemicals: they are chemicals in food that provide color and flavor but perfrom important functions in our body too. Red = lycopene Blue = anthocyanins Dark yellow = beta-carotene There are many more that include every color we see in food! Phytocemicals act as antioxidents, which can prevent cancers and are great for our health.
Essential Nutrients! Things WeMUST Get From Our Diet! Vitamins: biotin, folate, niacin (B3), pantothenic acid, riboflavin (B2), thiamin (B1), vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K. Minerals: calcium, chloride, chromium, copper, flouride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium and zinc. Water, Carbohydrates, Fats and Proteins!
What Happens When We Don’t GetEnough Essentials? “The Age of Discovery” the 15th Century World… and even up until WW1 Scurvy: lack of vitamin C, may a week to three months to develop depending on the body’s stores. Effects: joint pain, teeth loss, nausea, extreme fatigue and if untreated, death.
What is a Calorie?A unit of measure, of the amount of energy supplied by food. Specifically a calorie is the amount of energy needed to raise the temperature of 4 cups of water 1 degree Celsius.
3 Ways to Understand CaloricBalance … How Weight Lossand Gain Work Factors that Influence the Scales: 1. Our Metabolism (genetic) 2. What We Intake (what we eat) 3. What We Output (what we burn through movement) If INPUT and OUTPUT are equal we MAINTAIN our weight.
1. Metabolism Think of this like your own personal scale – it is given to your at birth and it may be balanced naturally or tipped slightly one way or the other. What kind of metabolism do you have? You can help out your metabolism by doing things like eating regularly and having breakfast!
2. What we INTAKE or eat. Fat has 9 cal/g Carbohydrates has 4 cal/g Protein has 4 cal/g Alcohol has 7 cal/g Solve the following problem using an example from a food label…
2. INTAKE: Now that We Know theBasics: How Can We UnderstandFood Labels?
Recommended Daily BreakDown …. 60% of our calories comes from carbs 25% of our calories from fats 15% of our calories from protein With a 2000 calorie diet that is: 1200 calories from carbs (200 g) 500 calories from fat (55 g) 300 calories from protein (75 g)
Food Label Activity! In a group of three compare two food labels. Record the following: 1. Which you think is a healthier choice and why. 2. List one positive about each item. 3. List one negative about each item. 4. Record one question or interesting fact you have about each item.
What Do You Mean ZEROCalories? Sugar free? Is itGood For Me? Coke Zero, “Diet”, “Sugar Free” What other products besides pop claim these things? What is “aspartame?’ Is it good for me? What other ingredients should I watch out for?
How Many Calories Do I Needa Day? Example: 130 pound, inactive woman 1. Basal Metabolism = multiply your body weight in pounds by ten Ex. 130 x 10 = 1300 2. Physical Activity = basal metabolism calories by 0.30 (based on low activity) Ex. 1300 x 0.30 = 390 3. Dietary Thermogenesis = add calories needed for basal metabolism and physical activity and multiply by 0.10 Ex. 1300 + 390 x 0.10 = 169 Total Calorie Needs = basal metabolism + physical activity + thermogenesis 1300 + 390 + 169 = 1859 calories per day
3. OUTPUT – what we burn… Activity = Output How active we are determines the amount of calorie deficit that we have Average Calories Burned Per Pound/Hr Walking = 2.7 lb/h Jogging = 5.2 lb/h Running = 7.8 lb/h Cycling = 3.4 lb/h Skating = 2.4 lb/ hr Skipping = 4.8 lb/hr Weight Lifting = 2.9 lb/hr Swimming = 3.0 lb/hr Cross Country Skiing = 6.7 lb/hr Dancing = 4.3 lb/hr Volleyball = 3.8 lb/hr Football = 4.3 lb/hr Soccer = 5.3 lb/hr
So… How Many Calories DoYou Need? Use your caloric need and then add your activity needs if you want to maintain your healthy weight. If you unbalanced (you are gaining unnecessary weight, have weight to lose, or are losing too much weight) try to balance your scales. I pound of fat stored in the body is equal to 3500 calories.
Healthy Weight Loss? First question to ask yourself – Why do I want to lose weight? 1. Diets and Fads… do they work? South Beach vs. Atkins 2. Weight loss supplements How to Spot a Phony: list all the red flags you hear in this video… Supplements and Pills Laxatives 3. Miracle Products The Ab Belt! Amazing! 4. Surgery Gastric Bypass Surgery
The Quick Fix … or Not. Be aware of things that claim things like the following: “Quick”, “easy”, “painless” Never seen before on TV Price reduced, especially for this limited offer “Safe”, no surgery needed! Isolated body weight loss “Natural”, “Healthy” Number One Seller Millions are doing it! You can trust it! Risk free Bashing other products like them Lots of fine print running at the end of the commercial… Bazaar looking before and after photos Overly “medical” ads (scientific word, “doctors”)
Becoming Consumed by Weight Loss at a Huge Costhttp://www.nedic.ca/knowthefacts/statistics.shtml Depression Bulimia Anorexia “Bigorexia” Pica Obsessive Exercise Suicidal Thoughts Media Messages The Mentality of Eating Disorders Taryns Story http://howtobecomeanorexic.org/
The Healthy Way NEVER make your deficit more than 3500 calories TOTAL a week which is more than 500 calories a day, if your body thinks it is starving you will go into survival mode where you store everything you eat! Dieters gain more weight over their lifetime than those who don’t! Eat a balanced diet, cut the junk and replace extreme dieting with healthy foods and exercise. Take out calorie empty foods. Know that it is not going to be “easy” it will take some work! Embrace your shape and be good to your body!
What is Your Diet Like? 1. Let’s analyze our nutritional analysis sheet - caloric intake - variety of colors and foods - healthy foods vs. unhealthy foods - are you balanced? 2. Nutrition Now Sheets
OK … So What Is a HealthyDiet? Add More! Cut Out! Calorie empty, Water! prepackaged foods. Proper portions Fasting and binging Eat a VARIETY of foods Sugary foods and added sugar. with a VARIETY of colors – at least one orange Salt! We need less than 2000 g per day! (A Quizno’s and one leafy green Italian sub as 4200 g!) vegetable every day. White carbs that are Lots of fruit and essentially sugar! vegetables. Large amounts of liquid Watch your calories (juice, pop, etc) carbohydrates: whole Fake sugars like aspartame, grains are key! sucralose and “calorie free”/”sugar free” Fish and lean proteins substances.
Portions Alberta Nutrition Guidelines www.healthyalbe rta.com
Empty Calories… What YouShould Know! Itis important to realize how your brain and stomach interact. When eating foods with low or no nutrients our brain tells our stomach we are not full (because we are not getting what we need). Empty Calories are foods with little or no nutrients that essentially have no purpose in our diet… Examples?
What about the foods weeat?The amount of fat & sugar is what’s important!
Healthy Exercise Elevate your heart rate every day! Things as simple as cleaning, walking more and taking the stairs are great places to start. Add weight training to help with changes in body composition. Always make sure exercise goes with proper nutrition. Exercise to have a healthy body, feel good, spend time with friends, enjoy the outdoors and reduce health risks! Be very cautious of obsessive of compulsive exercise behaviors.
Benefits of Physical Activity Reduced Risk of: heart disease, colon and breast cancer, hypertension, stroke, osteoporosis, back and other injuries, obesity, diabetes, bone and joint diseases, Alzheimer’s disease. Improved Sense of Well-Being: increased feelings of well-being, decreases in depression and anxiety, helps relieve stress, decreases risk of dementia.
Understanding Heart Rate Why does our heart rate increase during exercise? The average resting heart rate is around: 40-70 bpms (how you find yours…) Lance Armstrong has a RHR of 32! Max HR = 220 – Your Age (approx) Training Zones: so what % are you working in if you max HR is 206 and your HR is 180? Purpose behind all this ….