This document provides a summary of various nutrition-related websites and resources. It lists Dietitians Canada, Eating as an Athlete, the National Eating Disorders Site, Moving and Choosing, Health Canada, Nutrition Gr. 9 Personal Health Unit, and Meat Glue Shocking Video as relevant links. It then discusses defining nutrition, why nutrition is important to study, obesity rates in Canada, health risks of obesity, understanding BMI, fat distribution and health risks, the six categories of nutrients, essential nutrients, calorie needs, healthy weight loss, dangers of extreme dieting, and components of a healthy diet.

1. Great Links!
Dietitians Canada
Eating as an Athlete
National Eating Disorders Site
Moving and Choosing
Health Canada Nutrition
Gr. 9 Personal Health Unit
Meat Glue Shocking Video

2. What is Nutrition?
 “Thestudy of foods, their nutrients and
other chemical components, and the
effects of food components on health.

3. Why Study Nutrition? What’s
Wrong 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

8. And what about the beverages we drink?

13. Health Risks Associated with
Obesity!
 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.

14. What in the World is BMI and
Should I Care?
 BMI and Obesity

15. It’s All About Apples and
Pears… Your Shape Can
Indicate Health Risks!
Apples vs. Pears
Visceral and
Subcutaneous Fat!

16. 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!

17. 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.

18. 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)

19. 4. Vitamins
 Chemical substances found in food that
perform specific functions in the body.
 We need 13 different types of vitamins to
stay healthy.

20. 5. Minerals
 Chemical substances that make up the
“ash” that remains when food is
completely burned.
 We need 15 different minerals in our diet.

21. 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.

22. 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.

23. Essential Nutrients! Things We
MUST 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!

24. What Happens When We Don’t Get
Enough 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.

25. 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.

26. 3 Ways to Understand Caloric
Balance … How Weight Loss
and 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.

27. 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!

28. 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…

29. 2. INTAKE: Now that We Know the
Basics: How Can We Understand
Food Labels?

30. Recommended Daily Break
Down ….
 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)

31. 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.

32. What Do You Mean ZERO
Calories? Sugar free? Is it
Good 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?

33. How Many Calories Do I Need
a 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

34. 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

35. So… How Many Calories Do
You 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.

36. 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

37. 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”)

38. Becoming Consumed by
Weight Loss at a Huge Cost
http://www.nedic.ca/knowthefacts/statistics.shtml
 Depression
 Bulimia
 Anorexia
 “Bigorexia”
 Pica
 Obsessive Exercise
 Suicidal Thoughts
 Media Messages
 The Mentality of Eating Disorders
 Taryn's Story
 http://howtobecomeanorexic.org/

39. 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!

40. 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

41. OK … So What Is a Healthy
Diet?
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.

42. Portions
 Alberta Nutrition
Guidelines
 www.healthyalbe
rta.com

43. Empty Calories… What You
Should 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?

44. What about the foods we
eat?
The amount of fat & sugar is what’s important!

45. Nutrient Density vs. Calorie Density

46. 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.

47. 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.

48. 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 ….