Nutrition & Eating Disorders Slide 2 Nutrition Study of what
people eat and of eating habits and how these affect their health
Slide 3 The Foods You Choose How do these factors influence your
decisions? Personal Preferences Cultural Background Time and
Convenience Friends The Media Slide 4 Reading a Food Label Food
Label Panel of nutrition information required on all processed
foods regulated by the Food and Drug Administration Nutrition Facts
Title of information panel that is required on most foods that is
required on most foods Slide 5 Serving Size Serving Size: is the
listing of food that is considered a serving Provided in familiar
units, such as cups or pieces, followed by the metric amount, e.g.,
the number of grams Serving per container: listing of number of
servings in container or package Slide 6 Calories Calories: number
of calories in 1 serving Calories provide a measure of how much
energy you get from a serving of the food. The General Guide to
Calories provides a general reference for calories when you look at
a Nutrition Facts label. This guide is based on a 2,000 calorie
diet. Slide 7 Look at Fat, Cholesterol, & Sodium per serving %
Daily Value: Based on 2000 calorie diet Eating too much fat,
saturated fat, trans fat, cholesterol, or sodium may increase your
risk of certain chronic diseases, like heart disease, some cancers,
or high blood pressure. Slide 8 Daily Value % Daily Values 5% or
less is LOW 20% or more is HIGH Slide 9 Fiber, Vitamins, &
Minerals Dietary Fiber: Aim for 25g/day Vitamins and Minerals: Aim
for 100% of DV through a wide variety of foods Slide 10 Food Labels
Ingredients listing: list of ingredients in a food. The ingredients
are listed in order of quantity in food, the most to least. Food
additives: substances intentionally added to food Enriched food:
nutrients lost during processing are added back into food Slide 11
Food Labels: Nutrient and Health Claims Free Fat free: contains
less than 0.5 g fat Sugar free: contains less than 0.5 g sugars Low
in Low in calories: contains less than 40 calories Low in sodium:
contains less than 140 mg of sodium High in High in Vitamin C: one
serving provides 20% or more of the DV of vitamin C Slide 12 Food
Labels: Nutrient and Health Claims Light Contains 50% less fat or
at least 1/3 fewer calories then regular version of product
Excellent source of Excellent source of calcium: one serving
provides 20% or more of the DV for calcium May reduce your risk of
heart disease Can appear on fiber containing grain products,
fruits, and vegetables that are also low in saturated fats and
cholesterol Slide 13 Nutrients Nutrients are substances that the
body needs to regulate bodily functions, promote growth, repair
body tissues, and obtain energy. Slide 14 6 NUTRIENTS!!!!
Carbohydrates Fats Proteins Vitamins Minerals Water Slide 15 Energy
Nutrients Why do we need energy? Your body needs energy for
everything you do: running, playing an instrument, even sleeping.
You need energy to maintain your body temperature and keep your
heart beating Energy nutrients provide calories Energy nutrients
include carbohydrates, proteins and fats Calorie: unit for the
amount of energy released when nutrients are broken down Slide 16
Energy Nutrients: Carbohydrates Recommended daily intake: 45-65% of
daily calories Two Types: Simple Complex Slide 17 Simple &
Complex Carbohydrates Simple Carbohydrates Sugars that naturally
occur in fruits, vegetables and milk Added sugars to manufactured
foods such as cookies, candies, soft drinks Complex Carbohydrates
Starches, found in plant foods, such as potatoes, grains, rice,
oats, corn, and wheat products Complex carbohydrates take longer
for your body to metabolize than simple carbohydrates Slide 18
Carbohydrates Fiber: a type of complex carbohydrate that can not be
broken down by the body Fiber passes through your body without
being digested Benefits of a high fiber diet include Helps prevent
constipation May reduce risk of colon cancer May help prevent heart
disease Fiber is found in whole grain breads and cereals,
vegetables, fruits, nuts, beans and seeds Slide 19 Fats Fats supply
your body with energy, form your cells, maintain body temperature,
and protect your nerves. Recommended Daily Intake 20-35% of daily
calories Slide 20 Fats Unsaturated Fat aka Good Fat Important for
cardiovascular health & can help fight heart disease Found in
plant products Monounsaturated & Polyunsaturated fats Mono:
olive oil, peanuts, and canola oil Poly: safflower, corn and
soybean oil, and seafood Saturated Fats aka Bad Fat Too much can
lead to cardiovascular disease Solid at room temperature Found in
animal fats, lard, and dairy products Slide 21 Journal read Reasons
Struggling with Weight What does the Article Give Advice/Info on
About? 1.Liquid Calories? 2.Stress? 3.Portion Sizes? 4.Coping with
Emotions? 5.Skipping Breakfast? Day 2 Slide 22 Proteins Proteins
most important function is their role in the growth and repair of
your bodys tissues Great sources: meats, eggs, poultry, milk, milk
products, nuts, beans, peas, and lentils. Recommended Daily Intake
10-35% of daily calories Slide 23 Proteins Proteins are made up of
amino acids There are 20 different amino acids; 9 are essential,
meaning you must get them in your diet, the other 11 your body can
manufacture from your diet Complete Proteins: contain all 9
essential amino acids Meats & fish Incomplete Proteins: Lacks 1
or more of the essential amino acids Plant sources, such as beans
End Day 1 Notes Slide 24 Vitamins Vitamins do not provide energy,
but they help with various processes and chemical reactions in the
body Fat-soluble vitamins: dissolve in fat Vitamins A, D, E, &
K Occur in vegetable oils, liver, eggs and certain vegetables Can
be stored by the body in fat Slide 25 Vitamins Water-soluble
vitamins: dissolve in water Vitamin C and all B vitamins Occur in
fruits, vegetables and other sources Can not be stored by the body,
therefore it is important to eat foods that supply them every day
Antioxidants: Help protect healthy cells from the damage caused by
normal aging processes and certain cancers Vitamin C & E are
most powerful antioxidants Berries, broccoli, tomatoes, whole
grains, seeds, nuts and peanut butter Slide 26 Minerals Minerals do
not provide energy, but they perform a wide variety of functions
within your body and are essential for good health Significant
amounts: Calcium, sodium, potassium, magnesium, phosphorus,
chlorine and sulfur are need in significant amounts Trace amounts:
Iron, fluorine, iodine, copper, and zinc phosphorus Flax seed
contains phosphorus Slide 27 Minerals Calcium Function: helps build
and maintain bones & teeth Source: milk, dark leafy greens,
legumes (alfalfa, peas, beans, lentils, soy, and peanuts) (alfalfa,
peas, beans, lentils, soy, and
peanuts)alfalfapeasbeanslentilssoypeanutsalfalfapeasbeanslentilssoypeanuts
Potassium Function: helps maintain water balance and make protein
Source: vegetables, fruits, meat, poultry and fish Iron Function:
necessary for healthy red blood cells Source: red meat, seafood,
legumes, fortified cereals Sodium Function: helps maintain water
balance, heart and nerve function Source: table salt, processed
foods, soy sauce Slide 28 Water About 65% of your body weight is
water Water does not provide energy, but is essential for all life
processes, including energy production Water is also important
because: Makes up a basic part of blood Helps with waste removal
Regulates body temperature Cushions spinal cord and joints Slide 29
Water Females, 14-18 years old: need at least 10- 8 ounce cups of
water Males, 14-18 years old: need at least 14- 8 ounce cups of
water Water can be consumed in fruits, vegetables, juices Slide 30
Water Dehydration: a serious reduction in bodys water content
Symptoms: weakness, rapid breathing, a weak heart beat Drinks that
contain caffeine-coffee, tea and soda- contribute to the amount of
water your body excretes, so avoid these beverages Slide 31 Choose
My Plate Choose My Plate is based on an individuals age, sex, and
activity level Choosemyplate.gov Slide 32 Food Guide Plate Slide 33
Dietary Guidelines 2010 Balancing Calories Balancing Calories Enjoy
your food, but eat less. Enjoy your food, but eat less. Avoid
oversized portions. Avoid oversized portions. Foods to Increase
Foods to Increase Make half your plate fruits and vegetables. Make
half your plate fruits and vegetables. Make at least half your
grains whole grains. Make at least half your grains whole grains.
Switch to fat-free or low-fat (1%) milk. Switch to fat-free or
low-fat (1%) milk. Foods to Reduce Foods to Reduce Compare sodium
in foods like soup, bread, and frozen meals and choose the foods
with lower numbers. Compare sodium in foods like soup, bread, and
frozen meals and choose the foods with lower numbers. Drink water
instead of sugary drinks. Drink water instead of sugary drinks.
Slide 34 The New Food Guide Plate has 5 food Sections
VegetablesGrainsFruitsProteinsDairy Slide 35 Any vegetable or 100%
vegetable juice counts as a member of the vegetable group.
Vegetables can be: raw or cooked fresh or frozen dried Remember to
eat a variety of vegetables. Slide 36 Vegetables Broccoli spinach
collard greens squash sweet potatoes corn Artichokes Beans and peas
asparagus beets cauliflower eggplant cucumbers bell peppers
potatoes onions Slide 37 Any food made from: wheat, rice, oats,
cornmeal, barley, or other cereal grain. Whole grains contain the
entire grain kernel. Refined grains have been milled, which removes
the bran and germ from the grain. This improves the texture and
shelf-life, but removes the fiber, iron, and B vitamins from the
final grain product. Slide 38 Grains brown rice oatmeal popcorn
tortillas couscous grits pasta pita bread whole wheat bread
pretzels quinoa Slide 39 Any fruit or 100% fruit juice counts as
part of the fruit group. Fruits can be: fresh canned frozen dried
Eat different colored fruits to add variety to your diet and limit
fruit juices. Slide 40 Fruits apples avocados bananas blueberries
cherries lemons grapes watermelon oranges nectarines peaches limes
plums pineapple papaya guava Slide 41 All foods made from meat,
poultry, seafood, beans and peas, eggs, processed soy products,
nuts, and seeds are considered part of the protein group. Beans and
peas are also part of the Vegetable Group. Most meat and
poultry/chicken choices should be lean or low-fat. Fish, nuts, and
seeds contain healthy oils, so choose them frequently. Slide 42
Protein Group lean cuts of beef lean cuts of pork chicken turkey
eggs almonds peanuts Garbanzo beans lentils lean ground beef lean
ground pork salmon halibut tuna swordfish shrimp scallops crab
Slide 43 Milk is a good source of calcium, vitamin D, and
riboflavin. Foods made from milk that have little to no calcium,
such as cream cheese, cream, and butter, are not. Calcium-fortified
soymilk (soy beverage) is also part of the Dairy Group. Try to
choose milk group choices that are: fat-free low-fat Slide 44 Milk
Group milk flavored milk puddings ice cream frozen yogurt yogurt
ricotta cheese cottage cheese processed cheese cheddar cheese
mozzarella cheese parmesan cheese swiss cheese soy milk Slide 45
Oils are fats that are liquid at room temperature. Oils come from
many different plants and from fish. Oils are generally high in
monounsaturated and polyunsaturated fats. These fats are healthy.
Consumes most of fats from fish, nuts and vegetable oils Limit
solid fats, such as butter, stick margarine, shortening & lard
THERE IS NO RECOMMENDED DAILY AMOUNT! Slide 46 Oils canola oil corn
oil cottonseed oil olive oil safflower oil soybean oil mayonnaise
salad dressings soft tub margarines some fish Sunflower oil
Recommendation: Use sparingly Slide 47 Physical activity simply
means to move the body so it uses energy. For health benefits,
physical activity should be moderate to vigorous for at least 30-60
minutes a day. Only moderate and vigorous intensity activities
count toward meeting your physical activity needs. With vigorous
activities, you get similar health benefits in half the time it
takes you with moderate ones. You can replace some or all of your
moderate activity with vigorous activity. Slide 48 Physical
Activities Moderate: walking briskly hiking gardening dancing
golfing bicycling weight training Vigorous: running swimming
aerobics competitive basketball walking fast weight lifting End Day
2 Slide 49 The Dietary Guidelines for Americans The Dietary
Guidelines provide information about how to make smart food
choices, balance food intake with physical activity, get the most
nutrition out of the calories you consume, and handle food safely
Day 3 Slide 50 Making smart food choices 2010 Guidelines Eat a wide
variety of foods Include whole-grains, vegetables and fruits which
are rich in complex carbohydrates and fiber Choose low-fat &
fat-free milk products which provide calcium, which is needed to
prevent bone loss; and help keep cholesterol down and reduce your
risk for heart disease Slide 51 Get the Most Nutrition Out of those
Calories!!! Choose foods that are nutrient dense Nutrient-dense
foods contain lots of vitamins and minerals relative to the number
of calories Nutrient-dense foods are low in saturated fat, trans
fat, added sugar, and salt Examples: lean meats, fish, poultry,
& legumes ( alfalfa, peas, beans, lentils, soy, and peanuts) (
alfalfa, peas, beans, lentils, soy, and peanuts)
alfalfapeasbeanslentilssoypeanuts alfalfapeasbeanslentilssoypeanuts
Slide 52 Handle Food Safely Prevent food-borne illnesses by
following these steps Keep your hands and surfaces that come in
contact with food clean Separate raw and cook foods while preparing
or storing them Cook meat, poultry, and fish to safe internal
temperatures If food is perishable, chill it right away Thaw foods
in the refrigerator, not on the counter Slide 53 Using the Food
Guidelines: For Each Meal Breakfast: Dont skip breakfast; choose
whole- grain cereals, low fat milk or yogurt. Limit pastries, eggs,
and bacon moderation Lunch: focus on whole grains, fruit, and
vegetables. Use mustard or ketchup instead of mayo. Try low-fat
cheese on pizza Dinner: Trim excess fat from meats. Instead of
fried meats or fish, try them grilled. Choose low-fat dressing, and
limit butter. Slide 54 Using the Food Guidelines: Snacks Choose
foods with high nutrient density Try satisfying your sweet tooth
with fruit instead of cookies Make a whole-grain bagel, not a
donut, your after-school treat When you go to the movies, choose
unbuttered popcorn Slide 55 Using the Food Guidelines: Eating Out
Substitute low-fat milk, water, or fruit juice for shakes and soft
drinks Select the salad bar or broth-based soups in place of fries
or onion rings, but go easy on the dressings, cheese, bacon bits,
and croutons Choose a items that are grilled, steamed or broiled;
not fried Ask your server to put half of your meal in a to- go
container at the beginning of your meal Slide 56 Media influences
on our food choices How does the media influence your food choices?
What types of advertisements do they use to persuade you to buy
their products? Slide 57 Food Labels Wks # 5 Page 222 # 8 Page
203-204 & 207 207 Sodium = no more than 2,400 mg per day
(compare with your product type?) Cholesterol: Low in < 5% DV
High in > 20% DV Slide 58 How many logos do you know? Slide 59
1. Im _____ it. 2. Melt in your ____ not in your ______. 3. Does a
____ ______. 4. We do ______ right 5. Better ______ better pizza 6.
Think _____ the bun. 7. Kids_________, mother ______. 8. Betcha you
cant eat just ____ 9. Make _____ Yours 10.Not to heavy, not to
lite, its just ______. Fill in the ________. Slide 60 1.Im Lovin it
-McDonalds 2.Melt in your Mouth not in your Hand-M and Ms 3.Does a
Body Good-Milk 4.We do Chicken right -KFC 5.Better Ingredients
better pizza -Papa Johns 6.Think Outside the bun -Taco Bell 7. Kids
Tested, mother Approved -KIXX 8.Betcha you cant eat just One -Lays
9.Make Herrs Yours -Herrs Potato Chips 10.Not to heavy, not to
lite, its just Right -Kelloggs Fill in the BLANK Slide 61 How much
do I need: Amounts of essential nutrients varies for all humans Our
needs are based on: Age Sex Growth Status Body Size Genetic Traits
Presence of Condition Examples Pregnancy Breast feeding Illnesses
Drug Use Exposure of Environmental Contaminants Slide 62
Malnutrition and Diseases Means poor nutrition Improper,
insufficient or over-nutrition Lack of sufficient nutrients to
maintain healthy body functions Lack of calories, protein,
vitamins, or trace minerals Slide 63 What are some health risks
associated with a poor diet? Cancer Heart Disease Obesity Diabetes
& Hypoglycemia Osteoporosis Slide 64 Diet & Cancer To
reduce the risk of developing cancer, practice the following
dietary guidelines: Avoid Obesity Eat several servings and a
variety of fruits and vegetables each day Eat fiber-rich foods,
such as whole grain cereals, legumes, vegetables and fruits Limit
saturated fat intake Limit consumption of foods that are smoked or
salted Do not drink alcohol as a teenager Slide 65 Diet &
Cardiovascular Disease Limit saturated fat intake and foods high in
cholesterol Increase your intake of foods and drinks that contain
antioxidants Limit your intake of sodium Body only need 2400mg/day
Slide 66 Diet & Obesity Body weight that is 20 percent or more
than desirable body weight Availability of inexpensive, energy
dense, and nutrient poor foods has contributed to the rising
numbers of obese children, teenagers and adults Problems associated
with obesity: 1.skeletal problems 2.increase in heart rate and
blood pressure 3.increased risk of developing cardiovascular
diseases, high blood pressure, diabetes, and certain types of
cancer Slide 67 Diabetes Diabetes: a disease in which the body
produces little or no insulin Insulin: a hormone that regulates the
blood sugar level. Type 1: Insulin dependent, usually affects
younger people Type 2: Non-insulin dependent, usually affects older
people, treated with diet and exercise Symptoms: feeling unwell,
tired, excessive thirst, frequent urination Slide 68 Hypoglycemia
Hypoglycemia a condition in which the pancreas produces too much
insulin, causing the blood sugar level to be low Not from diet-
exercise -- Born with- genetic Symptoms: Double Vision or blurry
vision Fast or pounding heartbeat Feeling cranky or acting
aggressive Feeling nervous Headache Hunger Shaking or trembling
Sleeping trouble Sweating Tingling or numbness of the skin
Tiredness or weakness Unclear thinking Slide 69 Diet &
Osteoporosis Osteoporosis: a decrease in the bone density a
decrease in the bone density Females are 10x more likely to have
severe osteoporosis than are men Deficiency in calcium, increases
the risk for osteoporosis Slide 70 Nutrition & your health
Think of your body as a machine Lifestyle exerts the strongest
overall influence on health and longevity Behaviors that constitute
our lifestyle: diet, smoking, illicit drugs, excessive drinking,
level of physical activity, psychological stress and sleep WE CAN
CONTROL ALL OF THE ABOVE End Day 4 Slide 71 Journal When the Mirror
Lies What is BDD? How does BDD affect ones life on a daily basis?
Where can you go for more info or help? Slide 72 Eating Disorders A
mental disorder that reveals itself through abnormal behaviors
related to food. Eating disorders are more than just food; they are
about emotions, thoughts and attitudes Slide 73 Warm-up Fact or
Myth: Eating disorders affect only females. Myth: Eating disorders
affect females more than males, but males do develop eating
disorders. Because of this myth, males are less likely to seek help
for an eating disorder. What factors other than gender might keep
someone from seeking help for an eating disorder? Slide 74 Body
Image Body image is the perception a person has of his or her body
appearance Dove Commercials Evolution Evolution Beauty Pressure
Beauty Pressure Beauty Pressure Killing us Softly Killing us Softly
Killing us Softly Killing us Softly full Doc Killing us Softly full
Doc Killing us Softly full Doc PhotoSHop PhotoSHop Slide 75
Anorexia Nervosa A person with anorexia nervosa does not eat enough
food to maintain a healthy weight. Possible Causes Lack of chemical
that regulates mood Low self-esteem or desire to please others
History of troubled relationships Slide 76 Anorexia Nervosa
Symptoms include: weight loss, slowed heart & breathing rates,
dry skin, lowered body temperature, and growth of fine body hair.
Loss of menstrual period in females. Health risks Starve to death
Lack of essential minerals can cause heart to stop Slide 77 Slide
78 Anorexia Nervosa: Treatment People with anorexia usually deny
their problem and need encouragement to get help Doctors, nurses
and dietitians work together to stop weight loss and change the
persons eating habits Mental health work to address underlying
emotional problems Slide 79 Journal Day 2 Would you consider
plastic surgery or other drastic steps to enhance your appearance?
Why or why not? How do we(society) & you hinder or hurt others
in relation to body image ie: comments, stress importance of things
How can you/we help make our societys body image better? What will
YOU DO?! Slide 80 Bulimia People who have bulimia go on
uncontrolled eating binges followed by purging, or removing, the
food from their bodies. They purge the food by making themselves
vomit or by using laxatives. Most people with bulimia maintain
their weight within their normal range Possible causes: same as
anorexia, plus Purge because they feel better emotionally Purge
because they are concerned about weight gain Slide 81 Bulimia
Possible signs of Bulimia Unable to control eating binges Eating
too much food too quickly Eating in private Cycles of weight gain
and loss Bathroom visits right after eating Hoarding or storing
food Slide 82 Bulimia Health risks Dehydration, kidney damage, and
lack of necessary vitamins and minerals Stomach acid in vomit
irritates the throat and erodes the enamel from teeth Depression
and risk of suicide Slide 83 Slide 84 Bulimia Treatment People with
bulimia are aware of their problem, but are unable to control their
behavior. Often ashamed to seek help. Mental health professionals,
dentists, and team of doctors Slide 85 Binge Eating Disorder An
eating disorder in which a personal regularly has an uncontrollable
urge to eat large amounts of food, but without purging People with
binge eating disorder cannot stop eating even when they are full.
They may intend to eat two slices of bread and end up eating the
entire loaf of bread Slide 86 Binge Eating Disorder Possible
Causes: Eat to avoid dealing with difficult emotions, such as
anger, or with stressful situations Use food to provide temporary
relief Binges can lead to depression and guilt Health Risk: Excess
weight gain & unhealthy dieting Greater risk for diabetes &
high blood pressure Slide 87 Binge Eating Disorder Treatment Learn
how to control their eating Eat slowly and deliberately Address
underlying emotional issues Slide 88 Eating Disorders and Sports
Some athletes are at risk for an eating disorder because their
sport has rules about weight or are based on body appearance Name
some sports where athletes may be at risk for developing an eating
disorder and Why? Slide 89 Body Dysmorphic Disorder A psychological
condition in which a persons dissatisfaction with how he or she
looks consumes his or her daily life When the Mirror Lies by
Natalia Sylvester
