Nutrition – PPL20FNutrition – PPL20F

…“To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld

What is Nutrition?What is Nutrition? NutritionNutrition is the science behind how your is the science behind how your

body uses the components of food to grow, body uses the components of food to grow, maintain, and repair itself. Nutrients are the maintain, and repair itself. Nutrients are the chemical elements and compounds that are chemical elements and compounds that are essential to the growth and maintenance of essential to the growth and maintenance of life. Your body needs more than 50 nutrients life. Your body needs more than 50 nutrients on a daily basis in order to function properly. on a daily basis in order to function properly. Each nutrient helps your body perform a Each nutrient helps your body perform a specific task.specific task.

Why eat healthy???

To provide necessary nutrients your body needs to create new cells, grow, clean toxins, build muscle and regulate body processes

Eating right can help prevent future diseases like cancers and diabetes

You will have more energy and be alert Feel great, look great, maintain desired body

weight

Problems with poor nutrition…

Overweight – having excess body fat for one’s size and build

Obesity – being overweight to the point where it is a danger to one’s health

Lead to serious health problems: hypertension (high blood presure), type 2 diabetes, osteoarthritis, sleep apnea, cancers

Problems cont’d…

Not enough nutrients: Anemia – not enough red blood cells(oxygen

and CO2 can’t properly flow through body) Osteoporosis – calcium etc is not present in

adequate amounts resulting in weakening of bones

High blood pressure High cholesterol

6 Categories of Nutrients6 Categories of Nutrients

CarbohydratesCarbohydrates FatsFats ProteinsProteins VitaminsVitamins MineralsMinerals WaterWater

ACTIVITY

Groups of 6 Each group sends one member to each

of the 6 nutrient corners They will become the experts on that

nutrient and gather the information needed to share with other members of their group.

Return and share info

CarbohydratesCarbohydrates

Preferred energy sourcePreferred energy source 50% of total daily calories from carbohydrates50% of total daily calories from carbohydrates Two kinds: simple & complex carbohydratesTwo kinds: simple & complex carbohydrates Simple carbohydratesSimple carbohydrates: sugar found naturally in milk, : sugar found naturally in milk,

yogurt, fruit etc.yogurt, fruit etc. Complex carbohydratesComplex carbohydrates: starches found in grain : starches found in grain

products, vegetables and legumesproducts, vegetables and legumes FiberFiber: indigestible type of complex carbohydrate, no : indigestible type of complex carbohydrate, no

calories absorbed, clears cancer-causing chemicals, calories absorbed, clears cancer-causing chemicals, removes building blocks of bad cholesterol, weight removes building blocks of bad cholesterol, weight managementmanagement

FatsFats Important source of energy, especially Important source of energy, especially

during prolonged physical activity (ie. half- during prolonged physical activity (ie. half- marathonmarathon

Helps in absorption of fat soluble-vitaminsHelps in absorption of fat soluble-vitamins Choose higher fat foods that also provide Choose higher fat foods that also provide

other nutrients (ex: peanut butter, cheese, other nutrients (ex: peanut butter, cheese, meats not hot dogs, french fries, potato meats not hot dogs, french fries, potato chips)chips)

ProteinsProteins

Found in all our body cellsFound in all our body cells Major roles: muscle, enzymes, fight infection, build Major roles: muscle, enzymes, fight infection, build

bloodblood 20 amino acids, 11 body can produce, 9 essential from 20 amino acids, 11 body can produce, 9 essential from

diedie High quality proteins:High quality proteins: foods that contain all nine foods that contain all nine

essential AA’s (ex: egg, meat, fish, milk products)essential AA’s (ex: egg, meat, fish, milk products) Low quality proteinsLow quality proteins: foods that are lacking one or : foods that are lacking one or

more essential AA (ex: nuts, legumes, cereals, grains more essential AA (ex: nuts, legumes, cereals, grains (*note of combining)(*note of combining)

MineralsMinerals

Helps make bones, proteins and bloodHelps make bones, proteins and blood Electrolytes which help maintain blood Electrolytes which help maintain blood

pressure and conduct nerve impulses- pressure and conduct nerve impulses- sodium, chloride, and potassiumsodium, chloride, and potassium

VitaminsVitamins

Build and maintain cellsBuild and maintain cells Water-solubleWater-soluble: cannot be stored in our : cannot be stored in our

bodies (ex: Vit C)bodies (ex: Vit C) Fat-solubleFat-soluble: absorbed in small intestine : absorbed in small intestine

and stored in liver (ex: Vit D, in milk, UL)and stored in liver (ex: Vit D, in milk, UL)

WaterWater

Blood pH balanceBlood pH balance Body temperature regulationBody temperature regulation Helps you get rid of waste through urine Helps you get rid of waste through urine

and fecesand feces

WHEN IT COMES TO EATING…

1. BALANCE – choosing foods that contain all the nutrients our bodies need for fuel and for restoring and repairing bones and tissues

2. VARIETY – will ensure you get a good balance of nutrients

3. MODERATION – especially for tempting foods

What are Calories?What are Calories?

Nutritionists measure how much energy Nutritionists measure how much energy we get from the three energy nutrients in we get from the three energy nutrients in units called calories. units called calories.

Measure of heat- the amount of energy Measure of heat- the amount of energy needed to raise the temperature of 1 needed to raise the temperature of 1 gram of pure water by 1 degree Celsius. gram of pure water by 1 degree Celsius.

The three energy nutrients supply The three energy nutrients supply energy in different amounts:energy in different amounts:

1 gram of carbohydrate - 4 calories (45-1 gram of carbohydrate - 4 calories (45-65% of daily calories)65% of daily calories)

1 gram of protein - 4 calories (10-35% of 1 gram of protein - 4 calories (10-35% of daily calories)daily calories)

1 gram of fat - 9 calories (20-35% of daily 1 gram of fat - 9 calories (20-35% of daily calories)calories)

The ENERGY Balance The ENERGY Balance EquationEquation

Energy In = Energy Out -> Stable WeightEnergy In = Energy Out -> Stable Weight

Energy In > Energy Out-> Weight Gain Energy In > Energy Out-> Weight Gain over timeover time

Energy In < Energy Out-> Weight Loss Energy In < Energy Out-> Weight Loss over timeover time

How many calories do How many calories do you need?you need?

SIMPLE Resting Metabolic Rate – weight SIMPLE Resting Metabolic Rate – weight in kg x 22 (females) 24.2 (males) = RMRin kg x 22 (females) 24.2 (males) = RMR

Then multiply that by an activity factor to Then multiply that by an activity factor to see how many calories you need per see how many calories you need per day.day.

Activity Level Calculation

Sedentary (Little or no exercise)

RMR x 1.2

Lightly Active (Light exercise/sports 1-3 days/week)

RMR x 1.375

Moderately Active (moderate exercise/sports 3-5 days a week)

RMR x 1.55

Very Active (Hard exercise/ sports 6-7 days a week)

RMR x 1.725

Extra Active (Very hard daily exercise/sports)

RMR x 1.9

SUPER FOOD- SUPER FOOD- Commercial BreakCommercial Break

BBBBBBLACK BEANS

BLACK BEANS “Poor BLACK BEANS “Poor Man’s Meat”Man’s Meat”

High in protein and fiber, low in fatHigh in protein and fiber, low in fat No saturated fat or cholesterolNo saturated fat or cholesterol Good source of iron, calcium, magnesium, Good source of iron, calcium, magnesium,

phosphorus and manganesephosphorus and manganese Good source of B vitamins, folate and folic acidGood source of B vitamins, folate and folic acid Rich in phytochemicals (cancer fighting)Rich in phytochemicals (cancer fighting) Eat in soup, salsa, chili, fajitasEat in soup, salsa, chili, fajitas ““Beans beans the magical fruit…”Beans beans the magical fruit…”

Blackbean Soup- My Blackbean Soup- My FavouriteFavourite

2 cups chicken stalk2 cups chicken stalk 2 cups salsa (this is the secret ingredient)2 cups salsa (this is the secret ingredient) 1 can drained black beans1 can drained black beans 1 can of whole corn1 can of whole corn ½ a red pepper chopped½ a red pepper chopped GarlicGarlic Seasoning to tasteSeasoning to taste Put in pot and boil, Serve hot.Put in pot and boil, Serve hot.

SUPER FOOD - SUPER FOOD - Commercial BreakCommercial Break

Quinoa….. Keen what?

Quinoa “Like rice, but Quinoa “Like rice, but better”better”

Has a light, fluffy texture when cooked, Has a light, fluffy texture when cooked, and a mild nutty flavour that is pleasing to and a mild nutty flavour that is pleasing to the palletthe pallet

High in protein, fiber, carbohydrates, High in protein, fiber, carbohydrates, folate, phosphorous, magnesium, iron folate, phosphorous, magnesium, iron and zincand zinc

Type of grain productType of grain product Preparation: 2 to 1 boil for 15-20 minPreparation: 2 to 1 boil for 15-20 min

Quinoa Black Bean SaladQuinoa Black Bean Salad

Super Food- Commercial Break

AVOCADO- Gimme an A…

Guacamole

Avocado- Delicious Fat

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.

HOW WELL DO YOU EAT?

Do you eat well? How do you know? (add student answers)

CANADA’S FOOD GUIDE

Simple tool to help people plan food choices on a daily basis

FOOD GROUPS: Grains Fruit and Vegetables Milk Products Meats and Alternatives Other

FOOD COMBINATIONS

Many foods contain a combination of ingredients that come from several food groups and to evaluate them you have to break them down…

IE – Quarter pounder cheeseburger – bun=2 servings of grain, beef = one serving from meats, cheese=half serving from milk…

STUDENT HANDOUT

Give copy of food guide Give copy of student handout on serving

sizes etc..

COMPUTER LAB

http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/label-etiquet/inl-eni-eng.pdf

Using this website and the handout complete activity on nutrition labels.

How do you see yourself?How do you see yourself?

Body image: the mental picture each Body image: the mental picture each of us has of our own bodyof us has of our own body

Self-esteem: a feeling of pride in Self-esteem: a feeling of pride in yourself and a sense of self worth. yourself and a sense of self worth. Then people respect themselves and Then people respect themselves and act according to their beliefs, they feel act according to their beliefs, they feel good.good.

Set Point TheorySet Point Theory

Theory that our body has a set weight that Theory that our body has a set weight that it is trying to maintainit is trying to maintain

Makes losing or gaining weight difficultMakes losing or gaining weight difficult Too simplistic a view otherwise people Too simplistic a view otherwise people

would stay the same weight no matter whatwould stay the same weight no matter what There are healthy and unhealthy There are healthy and unhealthy

behaviours and thoughts that people behaviours and thoughts that people engage in to lose or gain weightengage in to lose or gain weight

Group Brain StormGroup Brain Storm

Let’s think about some factors that affect Let’s think about some factors that affect our body image and self- esteem as our body image and self- esteem as young ladiesyoung ladies

What are some of the unhealthy What are some of the unhealthy behaviours connected with weight?behaviours connected with weight?

What can we do to feel good about What can we do to feel good about ourselves and our bodies?ourselves and our bodies?

ACTIVITY TIMEACTIVITY TIME

In groups of 5 travel to each sheet on the In groups of 5 travel to each sheet on the wall (spend 2 minutes there) and discuss wall (spend 2 minutes there) and discuss the question with your group and add the question with your group and add your ideas to answer the question.your ideas to answer the question.

Note Taking: Write down the best 2-3 Note Taking: Write down the best 2-3 answers from our brainstorm last class answers from our brainstorm last class for each question.for each question.

What factors do you What factors do you think affect body image?think affect body image?

Media (skinny models)Media (skinny models) What other people say (especially negative)What other people say (especially negative) Peers (How other teens look)Peers (How other teens look) Home Environment (Negative family members)Home Environment (Negative family members) Knowledge about healthy eating and exerciseKnowledge about healthy eating and exercise Smoking cigarettes or weedSmoking cigarettes or weed Listening to what other people sayListening to what other people say Overall health (overcoming illness)Overall health (overcoming illness) Personal AchievementsPersonal Achievements

How does our body image How does our body image influence our self-esteem?influence our self-esteem? If you are overweight, you feel more self- If you are overweight, you feel more self-

conscious and less socialconscious and less social Negative body image, fear or social rejectionNegative body image, fear or social rejection We compare our bodies to “pretty” people We compare our bodies to “pretty” people

which ,makes you feel unhealthy/unattractivewhich ,makes you feel unhealthy/unattractive Healthy body image, being in good shape Healthy body image, being in good shape

makes you more confidentmakes you more confident Suicidal thoughtsSuicidal thoughts

What are some unhealthy behaviours/thoughts people use to try and lose weight?

Not eating Binge eating Anorexia Bulimia Negative thoughts about their body weight Purging (vomiting or laxatives) Over- exercise Telling themselves they aren’t worth it Feeling not good enough for someone/something Eating Junk Food

What unhealthy behaviours or thoughts can cause people to gain weight?Stress

Depression

Pressure from others

Low self-esteem

Boredom

Television

Unhealthy family environment

Eating out a lot

Drinking alcohol

Using drugs

Facebook

Not Exercising

Repetitive dieting

Being lazy

Sleeping all day long

Too much junk food

Eating Pizza and watching the O.C

What can we do to feel good about ourselves and our bodies?

Talk about what we like about ourselves Eat right Exercise Reward ourselves Not compare to peers or media images Be positive, happy, thankful Do something that makes you feel good Be self-motivated Get professional help

Fitness and Diet, Not Just Fitness and Diet, Not Just WeightWeight

Healthy Unhealthy

Underweight

Normal Weight

Overweight/Obese